If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While […]
If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While anxiety can feel debilitating, there are ways you can manage it.
When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.
When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.
Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.
Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.
One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.
When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.
It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.
If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.
According to the Anxiety and Depression Association of America, anxiety disorders affect roughly 40 million people over the age of 18 in the United States. Though these disorders are highly treatable, only 36.9% of those with anxiety seek treatment. Perhaps this is because of busy schedules or a lack of insurance that causes so many […]
According to the Anxiety and Depression Association of America, anxiety disorders affect roughly 40 million people over the age of 18 in the United States. Though these disorders are highly treatable, only 36.9% of those with anxiety seek treatment. Perhaps this is because of busy schedules or a lack of insurance that causes so many people with anxiety to suffer in silence.
But there are proven strategies you can do that don’t cost a penny and take little time. In fact, you could do any of the following strategies on your lunch or coffee break. Here are some ways to reduce your anxiety:
According to a study published by the Journal of Emergency Medicine, 30% of people who go to the ER with complaints of chest pain and no evidence of coronary artery disease are actually suffering from a panic attack. Why is this so common?
When we are stressed or anxious, we tend to over-breathe or under-breathe. This can cause dizziness and hyperventilation. Deep breathing is a powerful way to gain control over your breath and reaction to a panic attack. Studies show taking slow, deep, breaths soothes our nervous system and increases brain activity. And you almost immediately feel a calm settle over you. Try it for yourself.
One way to get your mind to settle down is to meditate. And one of the easiest ways to meditate is to practice listening meditation. This is exactly what is sounds like. Sit quietly, eyes closed, and begin to listen to the ambient sounds in the room. What do you hear? Buzzing lights? A fan? Someone cough? Birds outside? A lawnmower? Just be aware of all the sounds and try and expand that awareness to hear as much as possible. This form of meditation is fun and effective, because you cannot possibly listen, truly listen, and think at the same time.
Nervous energy needs to go somewhere – it has to be burned. Taking a 15- minute walk around the block can be a great way to get rid of this energy while breathing deeply. As a bonus, your body releases feel-good chemicals like endorphins when you exercise.
Yes, I am asking you on your coffee break to not drink coffee. Or soda. Caffeine and sugar can exacerbate anxiety by making us feel jittery and nervous. You are far better off sticking with water.
I hope you will give these anxiety-busting strategies a try. If you feel they are not helping as much as you need and you would like to speak with someone, please get in touch with me. I’d be happy to speak a bout treatment options with you.
When we’re school aged, it’s easy to make friends. But as adults, women can sometimes feel on-guard around other women, especially in the workplace, and friendships can be harder to foster. Not only does this lack of friendship make going to work each day feel more challenging, but studies have found friendships, or a lack […]
When we’re school aged, it’s easy to make friends. But as adults, women can sometimes feel on-guard around other women, especially in the workplace, and friendships can be harder to foster. Not only does this lack of friendship make going to work each day feel more challenging, but studies have found friendships, or a lack of friendships, has a big impact on our overall health and well-being.
Here are some ways you can foster real friendships with other women at work.
Make it a Priority
It’s easy to tell yourself you’d like to make friends with the women you work with but following up on that impulse takes real effort. The journey of friendship is one you must commit to and nurture. Ask a coworker to lunch, compliment someone on the fine job she did, and invite others into the discussions you are leading. Each day make it a priority to build a closer relationship with the women you work with.
Focus on Quality Not Quantity
Depending on how many female coworkers you have, you most likely won’t be able to make real and lasting friendships with all of them, and that’s okay. This is not a popularity contest where you try to get everyone to like you. This is about seeking out women with whom you have a connection and putting in the effort to form a lasting bond.
Expect Some Rejection
The truth is, there’s not a whole lot of difference between romantic dating and platonic “dating.” You may feel a connection with another woman at work and ask her out to lunch. She may say no and say it again and again.
Don’t let any form of rejection stop your efforts. Just as no one at work really knows your inner life and feelings, you don’t know anyone else’s. Some women may simply be in a bad space in their life and don’t have the energy to connect with a new person. That’s okay. Move on and keep trying. Eventually you will make a true and lasting connection.
Keep the Momentum Going
Once you’ve had that initial lunch or get-together, keep the momentum going. Building a relationship is like building a fire. It takes a bit of work to get that kindling to catch, but once it does, the bigger flames come.
Like anything else in life, friendships require our time and attention, but when you consider the value and meaning they bring to our life, they are worth the extra effort.
If you’re looking for some expert guidance on navigating the unique stressors of your work or personal life, please don’t hesitate to reach out.
Sources:
https://psychcentral.com/news/2018/03/04/women-report-increased-discrimination-from-workplace-queen-bees/133258.html
https://www.psychologytoday.com/us/blog/working-btches/201308/why-are-some-women-nasty-other-women
https://www.psychologytoday.com/us/blog/friendship-20/201605/10-ways-make-and-keep-friendships-adult
As a busy parent of a young child, you may find it challenging to find the time or space to meditate. One solution is to bring the two together, and have your child meditate with you. Meditating with Young Children For children five and under, it will be difficult for them to sit still for […]
As a busy parent of a young child, you may find it challenging to find the time or space to meditate. One solution is to bring the two together, and have your child meditate with you.
Meditating with Young Children
For children five and under, it will be difficult for them to sit still for any length of time. Even a few seconds might be the most you can expect. Adjust your expectations and try to remain flexible in your approach. Most experts agree that by six years of age, children should be able to sit still for one minute per year of age, so age six would be one minute, age seven is two minutes and so forth.
Kids Will Be Kids
It’s important to be patient as you work on a meditation exercise with your child. It’s normal for children to have difficulty sitting still. They may not be able to keep their eyes closed, they may fidget or wiggle as they sit, and they might laugh or try to be funny because it’s awkward or difficult for them to remain still and quiet. This is completely normal, so maintain a sense of humor and take any challenges that arise in stride. It will take time to teach your child to meditate. If you’re overly strict or discipline your child too much, you will end up making this a negative interaction instead of a calming one.
Meditation Exercises for Children
You’ll want to start with a brief session and try to make it fun. A candle-gazing meditation is an easy way to start. For children, guided meditations are generally the best way to teach them to meditate. There are many guided meditations available for free online that are specifically for children. You can find them through a simple Google search or by searching on YouTube.
There are also apps you can use on your phone, tablet or smart TV that are also completely free. One example is Breathe, Think, Do with Sesame, an app intended for children under five which is available for the Android and iOS. Another example is Wellbeyond Meditation for Kids for iOS.
There are also classes available at some meditation centers that are specifically for children. Do a Google search for “meditation center [city, state]”, then check their online schedule or give them a call to find out if they have meditation classes for children.
Are you a parent looking for unique ways to cope with challenging parenting issues? A licensed therapist can provide the support and guidance you need. Give my office a call today and let’s schedule a time to talk.
By now, most of us know that exercise offers numerous health benefits. From maintaining an ideal weight, to reducing the risk of diabetes, heart disease, and osteoporosis, moving our body every day improves the length and quality of our lives. But not all of us recognize just how important exercise is to our mental health. Beyond […]
By now, most of us know that exercise offers numerous health benefits. From maintaining an ideal weight, to reducing the risk of diabetes, heart disease, and osteoporosis, moving our body every day improves the length and quality of our lives.
But not all of us recognize just how important exercise is to our mental health.
Beyond Hormone Release
Most of us have had that rush after a hike or trip to the gym. We feel energetic and even happy after we exercise. Of course, we now know that when we exercise, our body releases “feel-good” hormones such as endorphins and enkephalins. These hormones instantly improve our mood and outlook on life.
But is that all exercise is good for? A quick fix? An instant mood pick-me-up via a hormonal rush? Or can exercise effect our brains and mental health on a fundamental level?
A study conducted by researchers from Duke University compared the antidepressant effects of aerobic exercise to the popular antidepressant medicine sertraline, as well as a placebo sugar pill. After four months the researcher found that those subjects who exercised regularly experienced the greatest antidepressant effect.
In other words, exercise was scientifically proven to be just as, if not more effective than prescription medications at relieving symptoms of depression.
How is this possible?
It turns out, regular exercise increases the volume of certain brain regions through better blood supply and an increase in neurotrophic factors and neurohormones that support neuron signaling, growth, and connections.
Also worth mentioning is the fact that exercise leads to the creation of new hippocampal neurons, the hippocampus being incredibly important for learning, memory creation, and emotion regulation.
So, How Much Exercise Do You Need?
Psychiatrist Madhukar Trivedi of UT Southwestern Medical Center has shown that three or more sessions per week of aerobic exercise or resistance training, for 45 to 60 minutes per session, can help treat even chronic depression. The key here is regularity, so it’s important to focus on the kind of exercise you do.
If you don’t like going to the gym, then find another activity. Hike, bike, swim, or dance. It really doesn’t matter. What matters is that you get your body moving for around an hour a few times per week and you do so consistently.
In order for all of us to be entirely healthy, that means physically as well as mentally healthy, it’s important to incorporate exercise into our every day life.
Few things zap your energy the way a stressful day can. Stress is known to reduce our levels of serotonin and dopamine, neurotransmitters that play an important role in our mood, energy and motivation. After a difficult day, you might be tempted to lounge on the couch watching TV until it’s time to go to […]
Few things zap your energy the way a stressful day can. Stress is known to reduce our levels of serotonin and dopamine, neurotransmitters that play an important role in our mood, energy and motivation. After a difficult day, you might be tempted to lounge on the couch watching TV until it’s time to go to bed. Although it might feel good in the moment, it won’t give you the mood and energy lift you need after a rough day. Here are five simple ways you can recharge yourself.
1. Unplug
After a stress-filled day, you need to unwind—and that means turning off your phone for some much-needed “me” time. It can be tempting to sit on the couch with your phone all night, checking emails, responding to texts, or getting lost on Facebook or Instagram.
Unplug. Turn your phone off and put it in a drawer in a room in your house that’s out of the way, or leave it in your car. Don’t touch it again until after you’ve had a good night’s rest.
2. Go Outside
If the sun is still out after your rough day, put on your comfy shoes and go for a quick walk. Exposure to the sunlight will help your brain release serotonin, which will boost your mood and help you feel calm and focused. Exercise is also one of the best ways you can improve your mood, helping you relieve stress and sleep better at night. Even if the sun is down, a walk outside will still help, as the exercise and fresh air will help you feel invigorated.
3. Refresh Yourself
After a tough day, take the time to refresh yourself by taking a 45-minute nap. A quick 5 or 10-minute meditation session can also help lift you up. Use your phone to find a guided meditation on YouTube, or play some relaxing music while you meditate quietly for a few minutes. You can also pamper yourself with a bubble bath, or if you need something more uplifting, take a quick shower. Before you get out of the shower, splash some ice cold water in your face; the chill will refresh you and wake you up.
4. Eat Healthy
A healthy dinner or snack is just the thing you need after a rough day. Avoid comfort foods that will leave you feeling sluggish. Instead, fuel your body with protein, fruits, vegetables, and whole grains. These foods will slowly release energy into your bloodstream, and you’ll likely get a mental boost as well from the feel-good result of eating healthy.
5. Make Plans
Looking forward to something is a great way to boost your mood long-term. Plan a vacation, a weekend getaway, or just a day trip. Even planning a special meal, or a visit to a new bar or restaurant will help; give yourself something to look forward to.
Are you struggling to maintain your energy levels? Is stress causing you to feel tired, anxious or depressed? A licensed therapist can help you find ways to manage stressful situations. Call my office today and let’s schedule a time to talk.
Our brains are magnificent machines: while the brain controls rudimentary yet complex functions like your heartbeat, breathing and motor functions, it also controls a multitude of other complicated tasks such as creating your thoughts and feelings. A machine this advanced, that runs 24/7, clearly requires fuel to run. The fuel you supply to your hard-working […]
Our brains are magnificent machines: while the brain controls rudimentary yet complex functions like your heartbeat, breathing and motor functions, it also controls a multitude of other complicated tasks such as creating your thoughts and feelings. A machine this advanced, that runs 24/7, clearly requires fuel to run. The fuel you supply to your hard-working brain is none other than the food and drink you consume.
Like any other machine, the quality of your brain function is relative to the quality of the fuel you put in it. Foods rich in nourishment such as complex carbohydrates, vitamins, minerals and antioxidants help stabilize blood sugar levels while increasing your brain’s energy. When it comes to feeding the brain, you get back what you put in.
Selenium
Selenium is an important mineral that your body relies on to perform many of its basic functions. Studies have shown that people with a low amount of selenium in their diet have an elevated rate of depression, irritability, and anxiety. While too little selenium causes health problems, too much can be toxic. According to the National Institute of Health, 55 mcg of selenium a day is the sweet spot for adults 19 years of age and older.
Brazil nuts are by far the most selenium-rich food available. An ounce (about 7 or 8) of brazil nuts contains 544 mcg of selenium per serving, so two or three brazil nuts a day is more than sufficient to get your RDA of selenium. You can also get your 55 mcg a day with 3 to 4 ounces of halibut, roasted ham, or shrimp. Cottage cheese, roast chicken, oatmeal, and eggs also contain moderate amounts of selenium, around 10 to 20 mcg per serving.
Folate (Folic Acid)
Studies have shown that an increased intake of folate or folic acid is associated with a lower risk of depression. Folate is found in a wide variety of food, with spinach, liver, yeast, asparagus, and brussels sprouts containing the highest levels. You can also get your recommended 400 mcg of folate with avocado, peanuts, orange juice, leafy green vegetables like spinach and kale, and whole grains, among many other foods.
Omega-3
Dopamine and serotonin are chemicals in the brain that are produced by nerve cells. Serotonin is a natural mood stabilizer, and dopamine controls your feelings of pleasure and reward. Omega-3 fatty acids have anti-inflammatory properties in them, and they effect the transmission of dopamine and serotonin. Omega-3 also has a role in brain development and function, with the ability to stabilize moods. Omega 3 foods include salmon, walnuts, soybeans, and chia seeds.
There are many other nutritious foods that will serve as prime fuel for your brain, helping you perform, feel and be at your very best. Using this list to help change your eating habits for the better is a great step in the right direction.
If you’re struggling with a mood disorder and would like some support and guidance to live a more balanced life, contact my office today so we can set up a time to talk.
Self-care is complex. Anyone can tell you to do it, but only you can bestow the gift of self-care onto yourself. But before you can begin bestowing, you’ve got to first recognize that you are worthy of caring for yourself as you do others. How do you do this? By noticing the ways in which you are currently not […]
Self-care is complex. Anyone can tell you to do it, but only you can bestow the gift of self-care onto yourself. But before you can begin bestowing, you’ve got to first recognize that you are worthy of caring for yourself as you do others.
How do you do this? By noticing the ways in which you are currently not taking very good care of yourself.
Here are 5 signs you aren’t practicing self-care. If any seem familiar, it is time to make more time for yourself:
1. You Get Sick More Often
When we don’t take proper care of ourselves, our health takes a big hit. Lack of proper sleep and nutrition can lead to a taxed immune system, which in turn makes you vulnerable to infections, colds, flu, and other immune-related medical problems.
2. Increased Moodiness
What happens when a child does not get the care and attention they deserve? They begin to act out in order to get any attention. In much the same way, a lack of self-care and feeling of unimportance can lead to increased irritability. Leaving this unchecked can result in personal and professional relationships being negatively affected.
3. Unpleasant Physical Symptoms
What can start out as unpleasant (and even scary) physical symptoms, can be a sign of poor self-care. Symptoms may include dizziness, shortness of breath, chest pains, heart palpitations, abdominal pain, headaches, and fainting spells. All of these symptoms should be checked out by your healthcare provider immediately.
4. A Feeling of Isolation
When you feel you don’t deserve to care for yourself, you naturally feel unworthy of enjoying other aspects of life, like socializing and a true connection to friends and family. This can lead to a detachment of others and a sense of isolation.
5. Depression
Feelings of worthlessness can snowball into feelings of hopelessness and depression. If you have noticed yourself slipping farther and farther into a depression, it is important that you seek help from a mental health professional. They can help you recognize where the darkness has come from, and how to break through back into the light.
If you or a loved one is experiencing depression, or would simply like some help practicing self-care, please be in touch with me. I would be more than happy to speak with you about how I may be able to help.
If you find yourself struggling to fall or stay asleep, you’re not alone. Insomnia, the chronic inability to get sufficient sleep, is a common problem affecting millions of Americans. According to the Centers for Disease Control and Prevention’s 2014 study, more than a third of Americans aren’t getting enough sleep on a daily basis. With […]
If you find yourself struggling to fall or stay asleep, you’re not alone. Insomnia, the chronic inability to get sufficient sleep, is a common problem affecting millions of Americans. According to the Centers for Disease Control and Prevention’s 2014 study, more than a third of Americans aren’t getting enough sleep on a daily basis.
With a lack of sleep at the root of serious medical conditions like obesity, high blood pressure and heart disease, getting a decent amount of sleep on a regular basis is crucial to a long and healthy life. Here are five things you can do to change your routine and start getting to, and staying, asleep.
1. Just Two Things in Bed
Make sure that your bed is used only for two things: sex and sleep. By using your bed almost exclusively for sleep, your body will associate your bed with rest and relaxation, making it easier to fall asleep.
2. Exercise Regularly
Getting regular exercise (the recommended thirty minutes a day, five days a week) will help you promote healthy sleep habits. Your post-exercise temperature may promote falling asleep, and exercise in general will help eliminate insomnia by decreasing arousal and anxiety.
3. Naps, Caffeine, & Alcohol
Short naps are helpful for some, but for others it impacts their ability to fall asleep. If you’re struggling with insomnia, avoid naps during the day. Caffeine, a known stimulant, may keep you up longer than you’re aware. You may need to avoid caffeine entirely if it prevents you from falling asleep. And, while alcohol is a sedative, it can disrupt your sleep; so if you have trouble staying asleep, avoid alcohol.
4. No Screens Before Bedtime
Screen time, such as computers, smart phones and television, prevent you from falling asleep due to cognitive stimulation. Too much light at bedtime affects your melatonin production, giving your body the impression that its staying awake, not ready for sleep. Help your body get ready for sleep by eliminating screen time at least two hours before bed.
5. Create a Nighttime Routine
Creating a regular nighttime routine will help your body get into the habit of winding down and relaxing as it prepares for sleep. Create a nighttime routine an hour or two before bed. Maybe have a glass of warm milk, brush your teeth, change into your pajamas and read a book every night before bed. Make sure you go to bed around the same time every night too, including weekends.
Changing old habits and establishing a new routine is never easy. But as you make changes and sustain new practices, it will get easier. Before long you’ll have a new set of healthy habits, and you can finally settle in for a good night’s sleep.
Are you struggling with insomnia and need help maintaining healthy sleep habits? A licensed professional can help. Call my office today and let’s schedule an appointment to talk.
As beautiful and joyous as life can be, it can also be plain ol’ stressful. Whether it’s hefty mortgage payments, killer commutes, or bosses who don’t give us the credit we deserve, stress can come at us from all different angles. Surveys have uncovered some pretty disturbing statistics about stress. 33% of people feel they […]
As beautiful and joyous as life can be, it can also be plain ol’ stressful. Whether it’s hefty mortgage payments, killer commutes, or bosses who don’t give us the credit we deserve, stress can come at us from all different angles.
Surveys have uncovered some pretty disturbing statistics about stress. 33% of people feel they live with extreme stress, while 48% believe the stress in their lives has increased over the past five years. And a whopping 77% of people surveyed said they experience physical symptoms caused by stress.
What are some of these physical symptoms linked to chronic stress?
• Pain of any kind
• Sleep problems
• Autoimmune diseases
• Digestive problems
• Skin conditions, such as eczema
• Heart disease
• Weight problems
• Reproductive issues
• Thinking and memory issues
How Meditation Can Help
There is now scientific evidence that meditation is effective against physical symptoms of stress such as IBS, high blood pressure, and ulcerative colitis. Meditation has been linked with improved immune response, reduction in pain sensitivity, and a shift from negativity to positivity.
Further, research has shown that meditation may physically alter the brain and how we are able to cope with chronic stress.
But what exactly is meditation? When many people hear that word, they have instant visions of people sitting in lotus position chanting, “Ohmmm.”
Mindful meditation is simply the practice of harnessing our attention to quiet our chattering minds. Instead of letting our brains run rampant like energetic puppies, sniffing one thought after another and another and another, mindfulness focuses our attention in the now.
The problem is because mediation is so deceptively simple, many people either feel it can’t possibly work in general, or they won’t benefit from it. And because we live in a society that seems to promote instant gratification, other people expect that after their first 20 minutes of meditating, all of their problems will magically dissolve.
But meditation is called a “practice” for a reason. Like anything else that is beneficial to your mind and body (sound nutrition and exercise), it takes commitment to reap those benefits.
Tips for Beginner Meditators
If you are interested in trying meditation for yourself, here are a few key tips:
• Get comfortable – you don’t have to sit in the lotus pose. You can sit in a comfy chair or even lie down. The trick is to be comfortable enough that your body sensations don’t distract you, but not so comfortable that you fall asleep.
• Don’t try and control your breath, just breathe naturally, simply staying aware of your breath.
• Start with just a few minutes and build from there.
• Don’t try to be perfect. There is no perfection in life or meditation, so just keep practicing every day.
If you find after you’ve been meditating for a little while that you could use some extra help dealing with the stress in your life, get in touch with me. I’d be happy to explore treatment options with you and talk about how I may be able to help.
