High-Functioning Anxiety

June 15, 2021

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What Is High-Functioning Anxiety?

High-functioning anxiety is a mild type of anxiety that impacts an individual physically and mentally but does not inhibit their ability to function in daily life. High-functioning anxiety is not a clinical psychological diagnosis, but this anxiety is still very real for anyone experiencing it. With high functioning anxiety, we walk through life silently carrying the burden of anxiety while outwardly living successfully.

The symptoms of high functioning anxiety include an variety of mental, physical, and emotional effects that influence a person’s feelings, thoughts, and behaviors. Because there are so many symptoms of anxiety disorders, no two people will have the same experience.

The emotional and behavioral symptoms of high-functioning anxiety could include:

Feelings of worry and anxiety that ruin attempts to relax, or that appear even when things seem to be going well.
Perfectionism and feelings of constant dissatisfaction with performance
Workaholism, or a need to keep moving or doing even when at home.
Overthinking and overanalyzing everything, and frequent second-guessing after choices are made.
Discomfort with emotional expression, unwillingness to discuss true feelings.
Frequent anticipatory anxiety before a wide range of events or encounters.
Obsession with fears of failure or of the negative judgments of others
Superstitions-the need to repeat certain behaviors or patterns over and over to stave off disaster.
Periodic insomnia, inconsistent sleeping habits.
Irritability and quickness to become frustrated or discouraged in the face of setbacks.
Difficulty saying no, no matter how time-consuming, inconvenient, or complicated the request.
A false happy disposition: secret pessimism that conflicts with public expressions of optimism.
A range of unconscious nervous habits (fingernail biting, hair pulling or twisting, idle scratching, lip chewing, knuckle cracking, etc.)

Symptoms of high-functioning anxiety can start to take their toll on a person’s overall mental and physical health. It could also get worse over time or lead to other behavioral health conditions like substance abuse or depression.

Coping Strategies for High-Functioning Anxiety

Some potential ways to cope with high-functioning anxiety may include:

Exercising regular
Developing a regular sleep routine
Eating healthy
Meditating
Practicing mindfulness
Limiting caffeine and substance use
Analyzing your negative thoughts
Getting professional treatment from a therapist.

Foster a healthy lifestyle and work-life balance
Practice self-care to ensure you are taking care of yourself and your basic needs.
Regularly engage in activities that bring you joy to help avoid burnout and ease stress.

There are many healthy practices available for dissipating anxiety. Different strategies work for everyone, just as everyone’s anxiety takes different forms. Consulting a mental health professional can help you find what works best for you.

Carol Van Kampen, LMSW

Carol Van Kampen, LMSW is an individual private practice psychotherapist who specializes in anxiety, depression, grief, and trauma treatment at Marsh Psychology Group. Carol is EMDR trained. Contact her at marshpsychologygroup.com

cvankampen@marshpsychologygroup.com

https://marshpsychologygroup.com/carol-van-kampen-lmsw/

Filed Under: Anxiety

Tips for Staying Healthy While Working from Home

June 5, 2021

For some people, working from home is a normal routine. This is, after all, the gig economy, and many people have been freelancing, making a living from their home office for many years now. But for others, working from home is a completely new phenomenon brought about by the global pandemic. For this second group […]

Tips for Staying Healthy While Working from Home

For this second group of people, working from home has completely changed their day-to-day lives, and many have found their overall health has taken a toll. With lockdowns and social distancing still mandated in many areas of the country, it’s a good idea to discuss some things you can do to stay healthy while you continue to work from home:

Keep Your Routine

We’ve all heard the stories of people admitting they aren’t showering as often and are staying in their PJs all day. While this was fun and novel at the beginning of the pandemic, allowing this to continue can negatively impact your mental and physical health.

It’s important to keep a daily routine. This means setting an alarm, showering, dressing, etc.

Get Exercise

You may not even realize how much more you used to move around at your office or place of work. The office kitchen and bathroom were probably farther away, and you took breaks just to chat with coworkers. It’s important that you get up from time to time and move around at home as well.

Stock Up on Healthy Food

It will be FAR TOO EASY to put on weight when working from home unless you make sure to get rid of most junk food and instead, stock up on healthy food and snacks.

Stay Connected

Not everyone is cut out for working from home as it can be isolating. If you’re used to being around a lot of people and are feeling lonely, be sure to check in with friends and coworkers throughout the day.

None of us really know when life will return to normal. If you are forced to work from home at this time, be sure to follow these tips so you can stay healthy!

SOURCES:

Filed Under: Nutrition, Sports / Exercise, Telehealth

The Truth About Perfectionism

June 2, 2021

We live in a society that values things that appear perfect. And I suppose there are things that can be perfect. Architects can draw the perfect straight line, mathematicians can solve an equation with a perfect calculation, and a chocolate cake can be perfectly moist. But as human beings, we can never reach a state […]

The Truth About Perfectionism

But as human beings, we can never reach a state of perfection because we will always be a work in progress. Perfection indicates a finality – a finished product – but we as humans are always growing and changing.

What is Perfectionism?

Many people view perfectionism as a positive attribute. They believe the more “perfect” they are, the more success they will have in life.

Perfectionism is NOT the same thing as always doing your best. It is important that we always do our best. By doing so, we can experience healthy achievements and growth. But perfectionism takes this concept to the extreme.

People with perfectionist tendencies often have self-defeating thoughts and/or behaviors that actually make it HARDER to achieve their goals. Perfectionism also can make the individual feel stress, anxiety, and depression.

Signs to Look For

Most human beings, from time to time, will strive for perfectionism in some aspect of their life. As an example, that “perfectly moist chocolate cake” I mentioned earlier got that way because the person who baked it was trying to get everything JUST RIGHT as a gift for someone’s birthday.

But there are those people who are “full-time” perfectionists. They strive for perfection in all aspects of their life.

Here are some signs you may be a perfectionist:

You don’t like to attempt tasks or activities unless you feel you can complete them perfectly.
You are end-oriented, meaning you focus little on the process of creating or learning something and put all of the emphasis on the outcome.
You cannot see a task as having been completed unless it meets your perfectionist standards.
You tend to procrastinate because you don’t like starting a task until you know you can perfectly complete it.
You tend to take far longer completing tasks than others. This can be problematic at work.

Getting Help

Again, perfectionism is not the same thing as doing your best. It is a condition whereby the individual is almost incapable of feeling joy or pride at what they accomplish because in their own minds, they are never quite good enough.

If you believe you may have traits of perfectionism and it is causing you stress, there are things you can do to change your behavior so you can live a healthier and happier life.
If you’d like to explore treatment options, please reach out to me.

SOURCES:

Filed Under: Anxiety, Depression

How to Navigate Challenging Life Transitions

May 29, 2021

When we’re young, life transitions are fun and empowering. We go from crawling to walking, walking to running. We start with training wheels but soon no longer need them. As we age we graduate into higher grades and become more independent. But as adults, life transitions can feel not so fun and far from empowering, […]

How to Navigate Challenging Life Transitions

But as adults, life transitions can feel not so fun and far from empowering, because life transitions can often include loss: loss of a job, a marriage, and loved ones. During these life transitions, we can feel out to sea, completely at the mercy of the tides that seem to be tossing our lifeboat around.

If you are feeling stressed and overwhelmed right now because you are facing one or more life transitions, here are some ways you can navigate these choppy waters:

Slow Down

Have you noticed that the pace of life has picked up? Most likely your heartbeat and breathing have also picked up as a response. It’s time to slow down.

As simple as it may sound, slow, deep breaths are a powerful way to tell your body that everything is okay. Right now, your body is in “fight or flight mode,” as you subconsciously, and maybe even consciously, feel you are being attacked. Making time each day to be still, away from the noise and chaos to breathe deeply and slowly, will slow down your heart rate and make you feel calm and peaceful.

Embrace Uncertainty

I know, it seems completely counterintuitive if not downright impossible. But when we surrender control and embrace the unknown, with an almost scientific curiosity about outcomes, we feel positive emotions (curiosity, wonder) instead of negative emotions (lost, out of control).

Acknowledge the Cycles of Life

Someone once said, “This too shall pass.” Life, like weather, has seasons. While you may feel stuck right now and like nothing is going the way you hoped or planned, recognize the truth, which is, this too shall pass. Transitions are just that, an uncomfortable bridge from one part of life to the next.

Fall Back on Traditions

Rites of passage have been used for thousands of years in all cultures to help people transition from one place in life to another. It’s time to call upon this ancient wisdom of our ancestors and empower ourselves.

Rites of passage put us in the driver’s seat. We can acknowledge that things MUST change because we intuitively understand that the human journey is all about facing challenges and becoming new versions of ourselves.

Life, such as it is, throws us curve balls and sadness and things that cast fear and doubt into our vision. This is natural and no one escapes.

But there ARE ways to navigate these challenges. Try these three tips. And if you’d like additional help along your journey, please get in touch with me.

SOURCES:

Filed Under: General, Telehealth

Goal Setting

May 14, 2021

Goal Setting

It is incredibly common to struggle with the process of setting and accomplishing goals. And due to this difficult process, many of us end up feeling defeated or as if we have some sort of character flaw. This way of thinking can not only keep us from practicing goal setting but can have negative impacts on our overall self-esteem. The process of setting and accomplishing goals is a vital component to our overall mental health and emotional wellbeing; therefore, it is extremely important that we do not abandon the practice of goal setting and goal accomplishment.

Below are some tips to assist you in successfully setting and accomplishing your goals:

Keep your goals simple and specific. Many of us set goals that are simply too large and/or not clearly defined. This can lead us to feel overwhelmed and/or inadequate if we do not accomplish our goal, when in reality the goal as we defined it was just not feasible. Examples include the following:

*Large/Undefined Goals:*	*Simple and Specific Goals:*
Keep my home cleaner	Make my bed every weekday morning
Be more social	Have dinner with a friend once per week
Get more exercise	Do 15 minutes of exercise four days per week

Make sure your goals are realistic. Identify potential barriers to accomplishing your identified goals and modify your goals accordingly. For example, if you set a goal to go to sleep each night at 10 pm but you have a favorite show conflicting with that time, consider altering your chosen bedtime for that evening, or recording the show to watch it at a time not conflicting with your chosen bedtime.

Identify and challenge “all-or-nothing” thinking. “All-or-nothing” thinking is a pattern of thinking in “extremes” or “absolutes.” When we apply this inaccurate and often-negative method of thinking to goal setting, we can become very easily frustrated or feel as if we have failed. It is therefore vital that we are able to identify and challenge “all-or-nothing” thinking as it applies to goal setting and completion. The following is an example of “all-or-nothing” thinking in relation to goal setting and completion:

*Goal:*	*Behavior:*	*“All-or-Nothing” Thinking:*	*Challenging* *“All-or-Nothing” Thinking:*

Make my bed every weekday morning	Missed a day of making my bed due to running late for work	“Since I missed today, I’ll just skip the rest of the week; I can’t keep up with this anyway.”	“It’s okay that I missed one morning; I will pick up where I left off and start making my bed again tomorrow morning.”

Set up cues or prompts to remind you of your goal and/or to assist in making your goal more attainable. An example of this would be keeping a pair of walking shoes near your door if your goal is to begin an outdoor walking regimen.

Be mindful of your self-talk. It is not easy to develop a new habit. It is not easy to set goals and accomplish them. Be kind to yourself. Remind yourself that this is a new process, and it is completely normal to struggle when we are learning something new. If you find it hard to be compassionate with yourself, think of what you might say to a close friend or even to a child who is learning a new skill and/or attempting to develop a new habit.

Provide yourself with positive reinforcement for accomplishing your goals. As stated above, this is not an easy process. Reward yourself for setting and accomplishing a goal. This is a way to show yourself encouragement and compassion, and it is also a technique to make habits you are trying to develop more likely to continue.

If you are finding any of the concepts and/or techniques described in this blog particularly difficult, it may be helpful to seek the guidance of a mental health professional.

-Sierra Shapiro, MS, LPC

Filed Under: Uncategorized

Managing Your Anxiety with Grounding Techniques

May 7, 2021

Managing Your Anxiety with Simple Grounding Techniques When we are in a state of psychological distress it can be difficult to stay present. We are either focused on worry and fear about the future, experiencing a flashback of a previous event, or in a state of dissociating. Whether we are experiencing anxiety, stress, feeling overwhelmed, […]

Managing Your Anxiety with Grounding Techniques

Managing Your Anxiety with Simple Grounding Techniques

When we are in a state of psychological distress it can be difficult to stay present. We are either focused on worry and fear about the future, experiencing a flashback of a previous event, or in a state of dissociating. Whether we are experiencing anxiety, stress, feeling overwhelmed, or triggered by something as the result of previous trauma, grounding techniques can help to bring down our level of distress. These techniques work to orient us to the present moment and can have a physical effect on our nervous system, which calms the body and decreases the level of activation we feel.

Here are some simple techniques to try:

1. Focus on your senses.

-Use the 5-4-3-2-1 technique to help orient you to your surroundings and the present. Take a moment to look around you. Notice 5 things you can see, 4 things you can touch (it helps to actually touch them), 3 things you can hear, 2 things you can smell, 1 thing you can taste.

-Pick one of the 5 senses and focus on that. Some examples:

Touch: Hold an ice cube in your hands. Pay attention to how it feels

Sound: Play music and focus on it, noticing the different sounds

Smell: Use essential oils, especially those that promote calm such as lavender

Taste: Choose a food with a strong taste such as a mint and focus on that while you eat it

Sight: Look around you and choose a color you see. Name all the things you see that are that same color.

2. Be in nature.

Being outside and around our natural surroundings helps us feel more connected to the present. Take time to notice what is happening around you. Do you feel the warmth of the sun, or is it cold? Maybe you hear the leaves blowing in the wind, or birds chirping. Try closing your eyes to get more connected to things you experience through senses other than sight.

3. Exercise.

To get the grounding benefits of exercise you do not need to run a marathon. Simply going for a walk outside can help. If you are experiencing a higher level of distress, a more vigorous activity might be more beneficial, such asdoing a few jumping jacks. Feelings are energy in our bodies, and this will help to move and let go of some of the activation we are feeling.

4. Square Breathing.

This is a simple technique proven to help calm your nervous system. It is also good for distracting from distressing thoughts because it takes some attention to keep counting out the breath. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts.

Repeat as many times as you need. Here is a link to a guided Square breathing that uses sound and does the counting for you:

https://www.youtube.com/watch?v=CfUGpJE1D9o

Try practicing and get in the habit of using these skills when you are not distressed so it will be easier to use them when you need some grounding.

These techniques are meant to address the experience of psychological distress in the moment. If you find yourself having difficulty staying grounded and these skills are not enough, working with a therapist can help to address the underlying causes.

-Laura Gross, LMSW

Laura Gross is a Clinical Therapist with Marsh Psychology Group.

You can contact her at:

(248)860-2024

lgross@marshpsychologygroup.com

Filed Under: Anxiety, Trauma / PTSD

The Keys to Getting a Good Night’s Sleep

April 23, 2021

What is Sleep Hygiene? Sleep hygiene refers to healthy sleep habits. Good sleep hygiene is important because of how crucial getting good sleep is for your mental and physical health, as well as your overall quality of life. There is also clear evidence that sleep deprivation has a negative effect on emotion and performance. Studies indicate […]

The Keys to Getting a Good Night’s Sleep

What is Sleep Hygiene?

Sleep hygiene refers to healthy sleep habits. Good sleep hygiene is important because of how crucial getting good sleep is for your mental and physical health, as well as your overall quality of life. There is also clear evidence that sleep deprivation has a negative effect on emotion and performance. Studies indicate that a night of restful sleep may reset the brains’ ability to effectively prepare for the emotional challenges of the next day.

Ongoing poor sleep can be a risk factor for the development of major depressive disorder. The risk of feeling depressed and/or anxious (as well as worsening existing anxiety and depression) increases with the severity of insomnia, and so it is important to recognize and sort out sleep problems as soon as they are identified.

Sleep & Mental Health

A good night’s sleep can enhance your memory and problem-solving skills.

Maintaining a healthy sleep schedule helps you stay motivated, alert, and engaged. A full night’s sleep can help your mood and even prevent feelings of depression. Missed sleep can lead to psychological and physical ill health in many ways.

Psychological symptoms and effects include:

Low mood
Anxiety
Irritability
Erratic behavior
Poor cognitive functioning and performance (e.g., forgetfulness, making mistakes and slower thinking than normal)

Sleep & Physical Health

A solid night of sleep can help you maintain a healthy weight. Sleep helps your immune system stay strong. The less you sleep, the harder it can be to fight common infections.

Physical symptoms and effects include:

Physical symptoms of anxiety
Tiredness
Elevation in blood pressure and stress hormones
Negative effects on cardiovascular health (increased risk of strokes and heart attacks)
Immune damage which may lead to physical problems.

Ten steps to improve your sleeping habits for better mental and physical health.

Establish a regular sleep-wake cycle – try to sleep and wake at regular times consistently. Get up at the same time every day. Set a bedtime to get at least 7 hours of sleep every night.
Try to ensure that you have a comfortable bed and bedroom – noise, light and temperature should be tailored to your preferences if possible. A cooler room with several blankets is best.
Limit the use of stimulants – such as caffeine, nicotine, and alcohol near bedtime.
Avoid drinking excessive liquids – especially in the evening to minimize chances of waking to empty your bladder.
Avoid going to bed until you are drowsy and ready to sleep.
Participate in regular daily exercise – but not too late in the evening as this could be stimulating.
Avoid electronic devices late at night – such as computers, mobile phones, tablets and so on; the bright light can be overly stimulating and keep you awake. Turn off electronic devices at least 30 minutes before bed.
Use your bed for sleep and sex only.
Use relaxation techniques such as deep breathing and grounding exercises.
Avoid napping during the day.

If you feel that poor sleep is contributing to feelings of anxiety, depression, or other mental health issues, consider finding a qualified therapist you trust who can help you manage sleep hygiene, as well as well as teach and support you with other healthy coping strategies.

Carol Van Kampen, LMSW

cvankampen@marshpsychologygroup.com

https://marshpsychologygroup.com/carol-van-kampen-lmsw/

Filed Under: Anxiety, Depression, Uncategorized

When Spring Comes and Depression Stays

April 16, 2021

When Spring Comes and Depression Stays Oftentimes, people struggling with depression look forward to springtime and the hope that warmer weather and longer days will bring some relief to their symptoms. Unfortunately, that is not always the case and hopelessness can set in. This year especially, with the pandemic seeming to be never-ending, people […]

When Spring Comes and Depression Stays

Oftentimes, people struggling with depression look forward to springtime and the hope that warmer weather and longer days will bring some relief to their symptoms. Unfortunately, that is not always the case and hopelessness can set in. This year especially, with the pandemic seeming to be never-ending, people are dealing with the loss of the ability to find pleasure in activities.

The number of people experiencing burnout, stress, and depression has increased as the pandemic continues. During long periods of unpredictability, like what has been happening over the past 13 months, it can be easy to become lethargic and lose any kind of pleasure in what would normally feel good to us. And the hobbies that may have been taken up time in the beginning of the pandemic, may have lost their luster. People are losing motivation to do much of anything.

Connection with other continues to be extremely important during this time. As the weather warms, it provides us the opportunity to meet up with people safely outside. But if that is not an option for you, reach out through video chat or phone calls. Let people know you are struggling so they can support you.

Other options include spending time in nature, connecting to a spiritual practice, or exercise. When not much seems to be working, be patient with yourself and remember this too shall pass. And of course, seek out professional help and support when you need to. Working with a mental health professional can help you to begin to climb out of your depressive mood.

-Julie Lublin, MA

Julie Lublin, MA, PLC is a staff psychotherapist at Marsh Psychology Group. She can be reached at jlublin@marshpsychologygroup.com or 248-860-2024.

Filed Under: Uncategorized

The Amazing Benefits of Meditation

April 15, 2021

There are plenty of things that occur in our daily lives that cause us stress: commuter traffic, hassles at work, and tension in our personal relationships to name just a few. If we don’t find healthy ways to deal with this stress, it can fester, eventually causing anxiety, depression, and even health issues such as […]

The Amazing Benefits of Meditation

One of the best ways to beat stress is through mindfulness meditation. This practice helps train you to keep your attention “in the now.” By training your mind to stay in the present moment, you stop it from ruminating on all of the things that bring you stress. While it can be challenging in the beginning, many practitioners of meditation receive amazing benefits:

A Better Night’s Sleep

If you’re someone who suffers from a lack of sleep, you know how it can affect your mood and ability to focus clearly. Research has found that in adults diagnosed with sleep disturbances, meditation improves the quality of sleep obtained each night.

Lowers Stress Levels

Studies have also found that mindfulness meditation can reduce the cortisol levels produced in the body. Cortisol is a stress hormone. When levels of cortisol remain high, it can negatively impact your health.

Decreases Loneliness in Older Adults

Many older adults experience loneliness and isolation due to the loss of their spouse combined with an inability to lead an independent social life. One study found that an 8-week mindfulness-based stress reduction (MBSR) program decreased loneliness and related pro-inflammatory gene expression in seniors.

These are only a handful of the many benefits of practicing meditation.

Getting Started with Meditation

Starting a meditation practice does not have to feel overwhelming and it doesn’t require you to make big lifestyle changes. It simply requires you to dedicate 10-20 minutes each day in your practice.

You may want to look for group meditation classes in your local area to get a feel for how it works. There are also plenty of guided meditations online to choose from.

The biggest thing to remember is that it is called a meditation practice for a reason: you won’t get it “right” right out of the gate. And truthfully, there is no right or wrong. There is only a desire and intent to let go of the chatter in your mind and focus on the present moment. That’s it. Once you get the hang of things, you too can experience some amazing benefits.

Filed Under: Anxiety, Depression, General

How to Find the Right Therapist in Your Town or City

April 14, 2021

It’s a new year and many of us have committed to making changes that will allow our best selves to shine through. And in most instances, we know exactly how to get the help we need to facilitate this change. For instance, if we want to get into good physical shape, we know to head […]

How to Find the Right Therapist in Your Town or City

For instance, if we want to get into good physical shape, we know to head to our local gym and get help from a personal trainer. If we want to eat better to prevent disease, we ask our doctor to refer us to a licensed nutritionist.

And when we want to work on our mental and emotional health, we know we should seek support from a licensed mental health counselor. But finding the right one can seem overwhelming to many and stop them from getting the help they need.

With this in mind, here are some tips on finding the right therapist in your local town or city:

Ask for Personal Recommendations

There was a time the topic of mental health was considered taboo. But luckily those days are behind us and many people are now open to seeking therapy. You may very well have a friend or family member who has or currently is working with a therapist they love.

Ask Your Doctor

If you already have a good relationship with a doctor, dentist, or anyone in the medical field who honors your confidentiality, they are a great resource to tap into about a mental health professional referral since they are connected to many people in the medial field.

Use Your Insurance Company

If you happen to be one of those lucky individuals with an insurance company that has a stellar customer service department, you might want to ask them to suggest a therapist in your network whom they have vetted.

Do an Internet Search

If you have no one you can personally ask, then you will need to perform an internet search for therapists in your local area. One of the best places to start your search is a website called Psychology Today. This site has a comprehensive list of therapists from around the country. To be listed on here requires a minimum of professional qualifications. In other words, a therapist cannot be listed on this site unless and until they can prove they have a legitimate advanced degree in their discipline and an up-to-date professional license or certification.

The beginning of the year offers all of us so much potential. Let this year be the year you deal with any issues you may be having so you can begin to live your best life!

If you live in the area and would like to explore treatment options, please reach out to me. I would be more than happy to discuss how I may be able to help.

SOURCES:

Filed Under: General