My WordPress Blog
The hard work and unpredictability that makes parenting so rewarding can also cause a great deal of anxiety. Here are some simple ways to bring yourself to a place of calm. Make a To-Do ListRuminating on worries can cause lots of stress. Clear your mind by making a to-do list. Put down everything that needs […]
The hard work and unpredictability that makes parenting so rewarding can also cause a great deal of anxiety. Here are some simple ways to bring yourself to a place of calm.
Make a To-Do List
Ruminating on worries can cause lots of stress. Clear your mind by making a to-do list. Put down everything that needs to be done into your phone or onto a sheet of paper, and as you write them down, visualize yourself removing this task from your mind onto the list.
Watch Your Language
Many times parents believe things will get better when their children move on to the next phase of their maturity. However, the truth is that the worry will continue until you change your pattern of thought. To do this, watch the language you use to describe things. Don’t use phrases such as, “this will be a disaster if I don’t get it done on time” or “I’ll die of embarrassment if I forget.”
Also change thoughts of “I have to” to “I want to”. For example, instead of saying “I have to sign the kids up for karate” say, “I want to sign the kids up for karate because I know they’ll love it.”
Get Some Fresh Air
There’s nothing like some fresh air and sunlight to ease anxiety. Put your baby in a stroller and go for a walk around the block, to a neighbor’s house, or a local park. Take your kids to an outdoor mall or sit on the patio of a frozen yogurt shop and share a frozen treat. You can also try your local library. Some libraries also have outdoor patio areas where you can read with your kids.
Practice Mindfulness Exercises
If your anxiety is difficult to control, try deep-breathing from your belly. While you do this, concentrate on five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This can help calm you when you’re feeling a panic or anxiety attack start to arise.
Use Your Support Network
Call your friends or family to chat or ask for advice. It may also help to vent with a Facebook parenting group or other online message board. You can also call your therapist and make an appointment and work through your challenges.
Try these tips to control and cope with your anxiety, and enjoy the time with your children free from worry.
If you find your anxiety to be impacting your ability to be a happy, successful parent, it might be time to speak with a professional who can help. Please contact me today for an initial consultation.
For many of us, college was absolutely the best time in our lives. The freedom and friendships made those four years incredibly special. But college isn’t all sparkles and unicorns. For others, college is a completely different and often negative experience. As fun as it can be, it’s also incredibly stressful, especially when it comes time to […]
For many of us, college was absolutely the best time in our lives. The freedom and friendships made those four years incredibly special. But college isn’t all sparkles and unicorns. For others, college is a completely different and often negative experience.
As fun as it can be, it’s also incredibly stressful, especially when it comes time to take an exam. The bigger and more important the exam is, the more we tend to suffer from anxiety, and the less likely we are to do our best.
If this scenario sounds all too familiar to you, then use the following tips and exercises to help lower your anxiety before the next big exam you take:
1. Breathe Deeply
When we feel fear, our body can go into an adrenaline-fueled panic mode. This chemical and physical reaction is how our ancestors survived numerous threats. But in this state, our minds do not function properly. In fact, they often go completely blank.
When we take slow, deep breaths, we help our bodies go from the survival response to a relaxed response. This helps the blood flow back into our brain and helps us focus on the task at hand.
2. Change Your Perspective
Most of us think of tests as something designed specifically to trick us. The truth is, if you have studied and are totally prepared, then the test is actually an opportunity for you to show off how much you know.
The other truth is your professors WANT you to pass. When you pass, they look good. So stop going into the exam with a negative attitude and go in feeling confident and knowing your teachers want you to do well.
3. Start Strong
To set the right tone for the test, scan it to find those questions you are 100% sure about and answer those first. This will help you feel confident and put your mind into a free-flow thinking state.
4. Be Realistic
What is your history of taking exams? Have you generally done well in the past? Are you a good student that makes an effort? If so, remind yourself of these facts. It’s easy to have dramatic and unrealistic ideas floating around in your head right before an exam. Thoughts like, “I’m going to fail and then I won’t pass the class and I won’t get my degree and will end up working at Starbucks the rest of my life if I’m lucky.”
This likely won’t happen – or anything like it – so try not to make an already stressful situation worse by being unrealistic.
5. Exercise
Exercise the morning before your exam. This will not only release built-up tension in your muscles (make sure to stretch after your workout), but it will also release “feel-good” endorphins that will put you in a better frame of mind.
If you would like some extra help handling the stressors of academic life, please reach out to me today to schedule an appointment.
Sources:
https://psychcentral.com/lib/9-ways-to-reduce-anxiety-right-here-right-now/
https://www.psychologytoday.com/us/blog/in-practice/201502/test-anxiety-quick-tips
If you regularly experience anxiety, you may have researched ways to relieve your symptoms and come across a coping mechanism known as the “333 rule.” But how does it work? The next time you’re feeling anxious, try: Naming three things you see Naming three sounds you hear Moving three body parts How Does the 333 […]
If you regularly experience anxiety, you may have researched ways to relieve your symptoms and come across a coping mechanism known as the “333 rule.” But how does it work? The next time you’re feeling anxious, try:
Although the 333 rule doesn’t work in every situation, many therapists recommend it to patients living with anxiety because it helps to ground them. By concentrating on sights, sounds, and movements, patients can stop fixating on their worries and instead focus on the present moment. One of the benefits of the 333 rule is that it doesn’t require someone to be in a certain place or have access to a certain object—instead, they can use it virtually anytime and from almost anywhere. Patients can even practice the 333 rule when they’re not feeling anxious to start establishing it as a habit.
If you’d like to know more about how the 333 rule can help combat anxiety, contact us today. Our therapists have experience using the 333 rule and various other techniques to treat anxiety, and we can develop a care approach that’s customized to your specific needs. When you reach out, we’ll tell you more about our practice, answer your questions, and arrange a time for you to attend an initial therapy session. We look forward to meeting with you and helping you take the next step toward an anxiety-free life.
Anxiety doesn’t discriminate by age; it affects children, teens, and adults alike, presenting unique challenges at different stages of life. At Marsh Psychology Group in Huntington Woods, Michigan, we recognize the importance of tailoring therapeutic approaches to meet the specific needs of each age group. Anxiety Therapy for Children Children often experience anxiety in response […]
Anxiety doesn’t discriminate by age; it affects children, teens, and adults alike, presenting unique challenges at different stages of life. At Marsh Psychology Group in Huntington Woods, Michigan, we recognize the importance of tailoring therapeutic approaches to meet the specific needs of each age group.
Children often experience anxiety in response to academic pressures, social interactions, or family dynamics. Our therapists specialize in creating a nurturing environment where children can explore their emotions through play therapy and cognitive-behavioral techniques. By addressing anxiety early on, we aim to equip children with essential coping skills and confidence for a brighter future.
Teenage years can be turbulent, marked by academic stress, peer pressure, and identity issues. Our therapy for teens focuses on building trust and rapport to address anxiety related to school performance, social relationships, and self-esteem. We offer a safe space where teens can openly discuss their concerns and learn effective strategies to manage anxiety and navigate life transitions successfully.
Adults face a myriad of responsibilities and life challenges that can exacerbate anxiety. Whether it’s work-related stress, relationship issues, or existential concerns, our therapists provide evidence-based interventions tailored to the individual’s needs. Through cognitive-behavioral therapy, mindfulness techniques, and supportive counseling, we help adults regain control over their lives and achieve mental well-being.
At Marsh Psychology Group, our commitment is to support individuals of all ages in Huntington Woods, MI, on their journey to overcoming anxiety and living fulfilling lives. If you or a loved one is struggling with anxiety, contact us today to explore how our specialized therapeutic approaches can make a difference.
College Readiness: Part 1 Time Managment, Planning vs. Procrastination Is your College Senior ready for life on campus? Starting college is one of the most exciting and challenging time in a budding adult’s life. Making new friends, setting your own schedule, and deciding what you want to learn are some of the new […]
College Readiness: Part 1 Time Managment, Planning vs. Procrastination
Is your College Senior ready for life on campus?
Starting college is one of the most exciting and challenging time in a budding adult’s life. Making new friends, setting your own schedule, and deciding what you want to learn are some of the new experiences that lay ahead for the class of 2028. However, with this transition comes challenges. For many, this will be their first completely autonomous experience, as they meet the world on their own terms. But in order to successfully navigate this transition into autonomy, self regulating skills are needed.
In this series of articles , I will lay out skills that are needed for a successful transition to life on campus. The first important skills to address is time management and planning.
TIME MANAGEMENT
Someone wise once said “half the key to success is showing up”. In college, no truer words have been spoken. Here are some questions to ponder:
All these are examples of time management and are critical for life on campus. The most important being, can they get themselves to class , every class, on time.
PLANNING vs PROCRASTINATION
Closely related to time management is the ability to plan out a strategy to accomplish goals. Our educational system is structured so that by the time a child is in high school, the ability to plan is tested through projects, paper writing, and preparing for tests. However, their planning abilities thus far have been shaped by a supportive network of teachers and parents monitoring their success. This will not be available at the college level. This skill is the key to success at the university level and it is important to assess if your senior needs to brush up on planning strategies for college.
If you and your senior are concerned about the college transition, Marsh Psychology Group is offering short term counseling for college readiness . Designed for the months before college, sessions will focus on individually assessing each student’s strengths and weaknesses with regard to independent living. We will develop a plan to build up skills prior to fall semester and help each person identify strategies to create a successful transition to life on campus.
Pamela Warner Marsh, Psy.D.
Licensed Clinical Psychologist
Contact Marsh Psychology Group at 248-860-2024- call or text. Email pmarsh@marshpsychologygroup.com for more information.
From the pressures of work and school to personal relationships and global events, anxiety can manifest in various forms, impacting our mental and emotional well-being. However, at Marsh Psychology Group, we believe that anxiety treatment goes beyond just managing symptoms—it’s about empowering resilience and reclaiming control over your life. What is Anxiety? Anxiety is a […]
From the pressures of work and school to personal relationships and global events, anxiety can manifest in various forms, impacting our mental and emotional well-being. However, at Marsh Psychology Group, we believe that anxiety treatment goes beyond just managing symptoms—it’s about empowering resilience and reclaiming control over your life.
Anxiety is a common mental health challenge that affects millions of people worldwide. While it can feel debilitating at times, it’s essential to remember that anxiety is treatable, and you don’t have to face it alone. Our approach to anxiety treatment focuses on empowering individuals to develop the skills and strategies they need to break free from the chains of worry and live fulfilling lives.
One of the cornerstones of anxiety treatment at Marsh Psychology Group is resilience-building. We believe that resilience is the key to overcoming anxiety and facing life’s challenges with confidence and strength. Through therapy, individuals learn how to identify and challenge negative thought patterns, cultivate self-awareness, and develop coping mechanisms to manage stress effectively.
Our therapists are dedicated to creating a safe and supportive environment where individuals feel heard, understood, and empowered to make positive changes in their lives. We tailor our treatment plans to meet each person’s unique needs, ensuring that they receive personalized care every step of the way.
If you’re ready to take the first step towards anxiety treatment that empowers resilience, contact Marsh Psychology Group today. Together, we can work towards a future where anxiety no longer holds you back from living the life you deserve.
Anxiety can affect every aspect of our lives, including our employment. And if workplace anxiety isn’t properly managed, it has the potential to negatively impact our careers. For example, if a promotion would require you to interact more with clients, give more presentations, or take more business trips—and you feel stressed at the prospect […]
Anxiety can affect every aspect of our lives, including our employment. And if workplace anxiety isn’t properly managed, it has the potential to negatively impact our careers.
For example, if a promotion would require you to interact more with clients, give more presentations, or take more business trips—and you feel stressed at the prospect of having to take on those tasks—you may be more likely to turn down the advancement (as well as the salary increase that would accompany it). Likewise, if you have social anxiety, you may be less likely to chat with your coworkers in the break room and attend office parties, which could prevent you from building a valuable network.
Fortunately, there are steps you can take to manage anxiety in the workplace. If you regularly experience anxiety while you’re at work, you may want to try:
If you’re struggling to manage your anxiety at work, at home, or in other aspects of your life, we can help. Our caring therapists have extensive experience treating anxiety, and we can provide you with advice that’s tailored to your specific circumstances. Contact us today to learn more about our practice and schedule your first therapy session.
Anxiety can leave individuals caught in a web of worry and unease. At Marsh Psychology Group, we understand the weight that anxious thoughts carry and the toll they can take on one’s well-being. That’s why we offer help through Cognitive Behavioral Therapy (CBT) for anxiety relief. Understanding the Power of Cognitive Behavioral Therapy Anxious thoughts […]
Anxiety can leave individuals caught in a web of worry and unease. At Marsh Psychology Group, we understand the weight that anxious thoughts carry and the toll they can take on one’s well-being. That’s why we offer help through Cognitive Behavioral Therapy (CBT) for anxiety relief.
Anxious thoughts can create a relentless cycle of negativity, impacting daily life and overall mental health. Cognitive Behavioral Therapy is a proven therapeutic approach designed to unravel the complexities of these thoughts. Our skilled therapists employ CBT techniques to address the root causes of anxiety, fostering a deeper understanding and providing practical tools for managing and overcoming anxious patterns.
Anxiety is a deeply personal experience, and so is the journey towards relief. Our therapists tailor CBT to every individual, recognizing that one size does not fit all. By collaboratively identifying and challenging negative thought patterns, we empower our clients to reshape their cognitive landscape, promoting resilience and lasting anxiety relief.
Embarking on a journey to alleviate anxiety takes courage, and at Marsh Psychology Group, we are here to support every step. Our compassionate therapists provide a safe space for clients to unravel anxious thoughts, fostering a sense of control and empowerment.
With Cognitive Behavioral Therapy at Marsh Psychology Group, you can unravel the threads of anxiety, paving the way for a calmer, more fulfilling tomorrow. Take the first step towards relief. Contact us today and let us guide you through the transformative process of unraveling anxious thoughts.
Many of us experienced social isolation during the recent pandemic. And none of us will deny that those days and weeks were very hard. Thankfully, the pandemic is over, and life for the majority of us has returned to normal. But for some people, social isolation didn’t go away; it is a part of their […]
Many of us experienced social isolation during the recent pandemic. And none of us will deny that those days and weeks were very hard. Thankfully, the pandemic is over, and life for the majority of us has returned to normal.
But for some people, social isolation didn’t go away; it is a part of their “normal” existence.
There are a variety of circumstances that cause people to be isolated from others, or to choose to isolate themselves:
We know there is a strong mind-body connection. How we feel emotionally effects how we feel physically. Studies are now revealing how social isolation can negatively impact our health. Here are just some of the effects on your health:
If you are isolated from others for any reason, it is important to recognize you may be suffering mentally, emotionally, and/or physically. Here are some ways you can cope with the situation:
If you would like to speak to someone about your anxiety or depression caused by isolation as well as the reasons for the isolation, please reach out to me. I offer online therapy for those who feel more comfortable accessing help from home.
SOURCES:
Understanding the Effects of Social Isolation on Mental Health
https://www.webmd.com/mental-health/social-isolation-mental-health
https://www.medicalnewstoday.com/articles/isolation-and-mental-health
The anxiety therapists at Marsh Psychology Group understand the overwhelming and debilitating nature of anxiety. In our commitment to your mental well-being, we offer specialized services designed to guide you from fear to freedom. Understanding Anxiety Anxiety is a prevalent mental health concern that can disrupt daily life, making even the simplest tasks seem insurmountable. […]
The anxiety therapists at Marsh Psychology Group understand the overwhelming and debilitating nature of anxiety. In our commitment to your mental well-being, we offer specialized services designed to guide you from fear to freedom.
Anxiety is a prevalent mental health concern that can disrupt daily life, making even the simplest tasks seem insurmountable. Our anxiety therapists specialize in helping individuals navigate through these challenges, providing tailored strategies and coping mechanisms. We recognize that each person’s journey is unique, and our approach is centered around your specific needs.
Choosing the right anxiety therapist is crucial on the path to healing. At Marsh Psychology Group, our therapists offer a safe and compassionate environment for you to express your concerns. With a deep understanding of anxiety disorders, we have a proven track record of helping individuals overcome anxiety. Your journey from fear to freedom is supported every step of the way.
Asking for help is a sign of strength, spirit, and commitment to oneself and loved ones. Don’t let anxiety hold you back from living your best life. Our anxiety therapists are dedicated to providing expert guidance.
From fear to freedom, Marsh Psychology Group’s anxiety therapists are here to support you. Break free from the chains of anxiety and embrace a life of fulfillment. Contact us today and embark on your journey to overcoming anxiety with the compassionate guidance of our dedicated therapists.