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At Marsh Psychology Group, we understand the intricate web of anxious thoughts that can overshadow your daily life. Our dedicated team of anxiety therapists specializes in providing compassionate and effective Cognitive Behavioral Therapy (CBT) to bring relief and empowerment. Understanding Anxiety: A Personalized Approach We recognize that anxiety is a unique and personal experience. Our […]
At Marsh Psychology Group, we understand the intricate web of anxious thoughts that can overshadow your daily life. Our dedicated team of anxiety therapists specializes in providing compassionate and effective Cognitive Behavioral Therapy (CBT) to bring relief and empowerment.
We recognize that anxiety is a unique and personal experience. Our anxiety therapists approach every individual with a personalized understanding, acknowledging that the journey to mental well-being is different for everyone. Through CBT, we delve into the core of anxious thoughts, unraveling them to empower you with tailored coping mechanisms.
CBT is a goal-oriented, evidence-based therapeutic approach that focuses on identifying and reshaping negative thought patterns. By collaboratively addressing distorted thinking, we guide you towards healthier perspectives, enabling you to navigate life’s challenges with newfound resilience.
Choosing an anxiety therapist is a significant step, and we prioritize your well-being. Our therapists provide a safe, judgment-free space for you to express your concerns. With a deep understanding of anxiety disorders, we have a proven track record of guiding individuals toward lasting relief.
Don’t let anxious thoughts dictate your life. Take the courageous step towards relief by contacting Marsh Psychology Group today. Our anxiety therapists are dedicated to supporting you on your path to unraveled thoughts and a life free from the constraints of anxiety.
At Marsh Psychology Group, we understand that anxiety can be overwhelming. We also believe that you have the strength to conquer it. Our dedicated team of experienced anxiety therapists is here to guide you on a journey towards a more peaceful and fulfilling life. What is Anxiety? Anxiety is a common and natural response to […]
At Marsh Psychology Group, we understand that anxiety can be overwhelming. We also believe that you have the strength to conquer it. Our dedicated team of experienced anxiety therapists is here to guide you on a journey towards a more peaceful and fulfilling life.
Anxiety is a common and natural response to stress, but when it becomes unmanageable and starts affecting your daily life, it’s time to seek help. Our anxiety therapists are trained to recognize the nuances of anxiety, helping you understand its underlying causes and triggers.
Marsh Psychology Group serves as your partner in conquering anxiety. We provide a safe and empathetic space for you to express your concerns and fears. Our experienced anxiety therapists will work with you to develop personalized treatment plans that cater to your unique needs.
Therapy is a powerful tool for managing and overcoming anxiety. Our anxiety therapists use evidence-based approaches to equip you with practical strategies for coping with anxious thoughts and feelings. You’ll learn to regain control over your life and build resilience against future challenges.
There’s no one-size-fits-all solution for anxiety. Our anxiety therapists customize each treatment plan to ensure it aligns with your goals and preferences.
Don’t let anxiety hold you back from living your best life. Our anxiety therapists at Marsh Psychology Group are ready to help you understand and conquer your anxiety. Take the first step towards a brighter future and contact us today. Your journey to a more peaceful and fulfilling life starts here.
If you have any further questions or would like to schedule an appointment with an anxiety therapist, please reach out to us. We’re here to support you every step of the way.
Navigating the Delicate Terrain: Things to Say to Someone Going Through a Mental Health Crisis As a licensed social worker, I understand the importance of offering support and guidance to individuals facing a mental health crisis. When interacting with someone experiencing such a crisis, it is crucial to remain empathetic, compassionate, and patient. […]
Navigating the Delicate Terrain: Things to Say to Someone Going Through a Mental Health Crisis
As a licensed social worker, I understand the importance of offering support and guidance to individuals facing a mental health crisis. When interacting with someone experiencing such a crisis, it is crucial to remain empathetic, compassionate, and patient. Here are some key phrases and ideas to help you provide support and reassurance during these difficult moments.
1. “I’m here for you.”
Let the person know that they are not alone. Express your availability, both physically and emotionally, to provide support. This simple statement can be incredibly powerful in assuring someone that they have a shoulder to lean on and someone to listen to their concerns.
2. “I care about you.”
Sometimes people going through a mental health crisis might feel as if nobody cares or understands their pain. Letting the individual know that you genuinely care about their well-being helps create a sense of safety and trust. This statement provides reassurance that they are valued and not alone in their struggles.
3. “It’s okay to feel this way.”
Validate their emotions by acknowledging that it is normal to experience feelings of distress, anger, sadness, or fear during a crisis. Avoid attempting to dismiss or minimize their emotions. Instead, show acceptance of their feelings, emphasizing that it is a natural part of the healing.
4. “You don’t have to go through this alone.”
Encourage the person to seek professional help. As a supportive friend or family member, there is only so much you can do. A mental health professional is trained to provide appropriate coping strategies, therapy, and, if needed, medication management. Encourage them to reach out for help and let them know you will support them in finding the appropriate resources.
5. “Take your time.”
In a mental health crisis, it is essential to give the person the time and space they need to process their emotions. Avoid pressuring them to “snap out of it” or “get over it.” Instead, emphasize that healing is a journey that takes time and patience.
6. “What can I do to help?”
Offer specific forms of assistance that might alleviate some of the burden they are facing. This could include helping with daily tasks, offering to find mental health resources, or simply being there to listen. By asking how you can help, you are giving the person a sense of control and agency in their situation.
7. “You’re not a burden.”
When someone is going through a mental health crisis, they may feel guilty or believe they are causing trouble for those around them. Reassure them that their feelings and experiences are not a burden on you or anyone else. Emphasize that you are there to help and support them in their journey towards healing.
8. “You are strong and resilient.”
Remind the person of their inner strength and resilience. This can help foster a sense of hope and confidence that they can overcome their current challenges. Share examples of times when they have faced adversity and emerged stronger.
9. “You matter.”
People in crisis can often feel hopeless or like they don’t matter. Reiterate the importance of their life and existence, emphasizing their unique qualities and the positive impact they have on others.
Approaching someone going through a mental health crisis requires empathy, patience, and compassion. Keep these phrases in mind when offering support, but remember that every individual’s experience is unique. Tailor your approach to their specific needs, and most importantly, be a consistent presence in their life as they navigate the complex road to recovery.
Sincerely,
Claudia Coxx, MSW, LMSW
248-860-2024 Ext. 505
Office Hours: Tu 3p-6p, W-Th 11a-7p; Fri 11a-5p; Sat 10a-1p
Detachment When we hear the word detached, we might immediately think of the negative connotation – someone who is not engaged in their life or with the world around them, unfeeling and cold, cut off from their emotions and from others. None of that sounds particularly healthy. But learning to use detachment effectively and […]
When we hear the word detached, we might immediately think of the negative connotation – someone who is not engaged in their life or with the world around them, unfeeling and cold, cut off from their emotions and from others. None of that sounds particularly healthy. But learning to use detachment effectively and intentionally can bring about positive change.
There are infinite possibilities when it comes to situations in which detachment could be beneficial. Here are a few areas to consider:
Detachment from unhelpful thoughts
The mind is constantly doing its job – thinking. In fact, we experience 80-90,000 thoughts each day. We usually assume each of these thoughts is useful and true, but our thoughts are not facts. Often, what we think is not worth paying attention to at all.
For example, imagine you reach out to an old friend and are waiting to hear back. Your mind might start having unhelpful thoughts:
‘They probably don’t want to hear from me’
‘No one ever wants to be my friend’
‘I shouldn’t have contacted them after so long’
None of these thoughts are facts, nor are they helpful in the moment. If you allow them to continue as usual, it becomes easy to attach to them and start to believe them.
Learning to detach from our thoughts in the moment starts with being more aware of what is happening in our mind. Begin to recognize your thoughts and decide if they are helpful and truthful. If not, try observing them without putting any value on them. Try using the phrase ‘My thoughts are telling me ___’ before the thought. Remind yourself ‘that is just a thought and thoughts are not facts.’ Another strategy involves imagery. Imagine your thoughts coming and going, drifting in and out of your mind, like watching clouds drift across the sky. Meditation is also an effective way to practice detachment from thoughts because it teaches us to stop paying attention to our thoughts in the moment.
Detachment from an outcome
When we care about something, attachment is natural. If you interview for your dream job, you will likely experience strong emotions about it and focus your thoughts on how much you want the job. The more we care about something, the more we want to control the outcome. So, it can feel counterintuitive to work on detaching in these situations. While attachment is natural, it is not always helpful, because we cannot control what happens. When we try to control, or make something happen, we will inevitably face resistance when things do not work out as we hoped. Resistance makes things more difficult. If you do not get the job offer and you were attached to the idea, you will likely have a much more difficult time accepting the outcome. Using detachment, we can acknowledge how we are feeling (how desperately we want the job), while also letting go of the desire to control the outcome. This involves an intention to trust that we can handle whatever outcome we face. Focusing on trusting ourselves to cope with the things we cannot control allows us to let go of unhelpful attachment to outcome.
Detachment from a difficult situation as it is happening
What can we do when we are in the middle of a situation and our thoughts and emotions are interfering with our ability tomake sound decisions? You guessed it- detach. For example, if we are in an argument with our spouse, we will likely feel triggered in some way. Maybe our body is in fight or flight, maybe we feel anger and want to lash out, or want to shut down and give the silent treatment.
If we act on any of these impulses, we are not acting in a way that is beneficial to ourselves or the relationship. Detaching from the situation can give us time to calm our nervous system and get centered, to process our emotions, and consider how we want to respond. Communicating the need to detach and takingtime alone to reflect before continuing a discussion can lead to a much better outcome.
Detachment from codependent patterns
Many of us find ourselves in codependent patterns in our relationships. Codependency causes us to be more focused on the needs of others than on ourselves, and underneath this we believe we can control the problem (or person) – and need to in order to be safe. This is often the case in relationships with someone who has an addiction or other mental illness. When our loved one is engaging in behavior that is harmful, we want to be able to stop the behavior, and try to control it as a result. This can take on many forms, including obsessing about it, worrying, monitoring/managing the other person, changing our own behavior, and ignoring our own needs.
One of the easiest ways to step out of this pattern is through practicing detachment: shifting our beliefs to accept we cannot control another person, and it is not our job to try. The addiction recovery field has been teaching the concept of ‘detaching with love’ for decades (Beattie, 1992).
We can begin to accept the premise of detachment by learning to focus on our own needs. When you find yourself focused on the other person: – their behavior, emotions, or needs – bring focus back to yourself. Ask yourself ‘What am I feeling and why?What do I need most right now?’ Then, do something to take care of yourself based on those needs.
As with most change, this will likely feel uncomfortable at first. With practice, detaching with love and focusing on yourself will become easier.
Learning to detach with intention and purpose is a process that takes time. A trained mental health professional can provide support and guidance for adopting these concepts in a way that benefits you as an individual.
-Laura Gross, LMSW
Laura Gross is a Clinical Therapist with Marsh Psychology Group
You can contact her at:
lgross@marshpsychologygroup.com
Beattie, M. (1992). Codependent No More. Center City, Minnesota: Hazelden.
EMDR-Phases 3&4 Eye movement desensitization and reprocessing therapy, commonly known as EMDR, is a mental health therapy approach that works to reduce distressing emotions that are linked to traumatic memories. EMDR treats the mental health conditions, often anxiety, depression or other symptoms, which occur because of the memories we have stored from these traumatic […]
Eye movement desensitization and reprocessing therapy, commonly known as EMDR, is a mental health therapy approach that works to reduce distressing emotions that are linked to traumatic memories. EMDR treats the mental health conditions, often anxiety, depression or other symptoms, which occur because of the memories we have stored from these traumatic events.
In my first article on the phases of EMDR we looked at Phases 1&2-Client History/Treatment Planning and Preparation. Now we will look at Phases 3&4-Assessment and Desensitization.
Phase 3- Assessment
In phase three the client and therapist will work together to identify
the target memory that triggers emotional distress. This includes what incident caused the trauma? (Was it sexual assault, an accident, the death of a relative etc.?),and what is the most consistent image associated with the memory?
The first step is for the client to select a specific image or mental picture from the target event that best represents the memory. Then the client chooses a statement that expresses a negative self-belief associated with the event. Common negative cognitions could be statements such as, “I am helpless,” “I am worthless,” “I am unlovable,” “I am dirty,” “I am bad,” etc.
During phase three of EMDR therapy, a positive belief is also chosen to help counteract the negative emotions caused by the trauma. The client will pick a positive self-statement that he would rather believe. This statement could be “I am worthwhile/lovable/a good person/in control” or “I can succeed.”
The therapist will then ask the person to estimate how true the positive belief feels using the 1-to-7 Validity of Cognition (VOC) scale. “1” equals “completely false,” and” 7″ equals “completely true.” It is important to give a score that reflects how the person “feels,” not” thinks.”
During the Assessment Phase, the person identifies the negative emotions (fear, anger) and physical sensations (tightness in the stomach, headache) he or she associates with the target. The client also rates the level of disturbance, but uses a different scale called the Subjective Units of Disturbance (SUD) scale. This scale rates the feeling from 0 (no disturbance) to 10 (worst) and is uses this score to assess the disturbance that the client feels throughout the processing.
The goal of EMDR treatment, is for SUD scores of disturbance to decrease while the VOC scores of the positive belief to increase.
Phase 4- Desensitization
Phase four is where the processing of the memory and negative beliefs takes place. The therapist will use some form of Bilateral Stimulation (BLS) to stimulate the mind/brain to process whatever trauma is currently being held in the conscious mind. This usually involves instructing the client to follow hand movements back and forth or hold tappers in each hand.
After a number of eye movements or other form of BLS occur, the therapist will stop and ask, “What are you noticing now?” The client will comment in just a few words what they are noticing. This may be part of the memory, a feeling, or a body sensation. Most of the healing happens while the client is reviewing the memory with the BLS. The therapist will ask the client to continue by stating “Go with that”. The process then continues.
Depending upon the intensity of the response to the trauma, your therapist may adjust the length, speed and type of stimulation used to create the eye movements.
The therapist may have to “circle back” to the original memory multiple times depending on how deep or complex the trauma is, but the process remains the same. The therapist will keep asking the client to hold the memory and the belief and the feelings in mind, while also completing the BLS.
Eventually the memory will feel different. It will have less energy.
The therapist will keep offering BLS until the client is able to grade the memory at a much lower level of disturbance on the 1-10 scale, ideally at a zero –now the memory no longer bothers them. This is the goal of EMDR; to get the client from a point where the memory goes from 8 or 9 out of ten for intensity and unpleasantness, down to a 0-1 out of ten.
During reprocessing, maladaptively stored events are desensitized, integrated, and adaptively stored.
In my third and final segment of the phases of EMDR we will look at phases 5-8-Installation, Body scan and Re-evaluation.
If you have experienced trauma of any kind, and feel you could benefit from EMDR to reduce symptoms and to improve quality of life, feel free to reach out to me at Marsh Psychology Group.
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/
Resources:
https://www.emdria.org/public-resources/the-eight-phases-of-emdr-therapy/
EMDR Phase 1&2 Eye movement desensitization and reprocessing therapy, commonly known as EMDR, is a mental health therapy approach. EMDR treats mental health conditions that occur because of the memories we have from traumatic events in the past. In this article I will be addressing phases 1&2 of EMDR. I will follow up with an […]
EMDR Phase 1&2
Eye movement desensitization and reprocessing therapy, commonly known as EMDR, is a mental health therapy approach. EMDR treats mental health conditions that occur because of the memories we have from traumatic events in the past.
In this article I will be addressing phases 1&2 of EMDR. I will follow up with an additional article addressing phase 3&4 and finally in my third and final article, I will address phases 5-7.
Phase 1: History and Treatment Planning
Phase 1 generally takes 1-2 sessions but can continue throughout the therapy process, especially if new issues are revealed. In the first phase of EMDR treatment, the therapist takes a thorough history of the client and develops a treatment plan. This phase will include a discussion of the specific problem that has brought him into therapy, the clients behaviors stemming from that problem, and the symptoms.
The therapist will assess the client’s readiness for EMDR. The client and therapist start toidentify possible targets for EMDR processing. These include distressing memories and current situations that cause emotional distress. Other targets may include related incidents from the past.
Initial EMDR processing often are connected to childhood events rather than to adult-onset stressors. Clients generally gain insight into their situations; the emotional distress resolves and they start to change their behaviors. The length of treatment depends upon the number of traumas and the age of onset.
EMDR therapy is most effective when a client feels a connection with the therapist – a sense that the therapist: 1. Has the client’s best interest in mind (that sense of ‘I’ve got you’): 2. Will help the client to feel safe: 3. Will help the client to feel grounded and present
A big part of Phase 1 and 2 is establishing this relationship between the therapist and client.
Phase 2: Preparation
For most clients this will take 1-4 sessions. For others, with a very traumatized background, or with certain diagnoses, a longer time may be necessary.
During the second phase of treatment, the therapist ensures the client has several different ways of handling emotional distress. The therapist may teach the client a variety of strategies and stress reduction techniques the client can learn and practice during and after sessions. In Phase 2 we are preparing for the worst. We are looking for the client’s ability to regulate, their ability to stay safe, and their ability to connect. We are investigating what they are currently doing and looking for any imbalance. In this phase we are making sure the client has all the tools and resources needed to begin the reprocessing of memories. We are looking for the dangerous issues and safety issues, as well as the annoying things and connection issues, that will impede the healing process. The therapist may talk about the Window of Tolerance and strategies to make your window larger.
Once a client can reduce emotional distress using the tools they were taught, they are generally able to proceed to the next phase
We want the client to get through the processing as quickly and safely as possible. We want to address all questions and concerns the client may have. The therapist’s task here is to understand what it is like to be the client as completely as possible.
An important goal of EMDR therapy is to make sure that the client can take care of him or herself.
In my next article on EMDR, we will look at phases 3&4.
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/
Sources:
https://www.emdria.org/public-resources/the-eight-phases-of-emdr-therapy/
Image: https://britishpsychotherapy.co.uk/emdr-2/
At no other time in history have schools had to face so many challenges. The COVID-9 pandemic required teachers, students, and faculty to quickly pivot and move classes to an online environment during times of great uncertainty. Despite the work involved to keep education going, students of all ages have still been significantly impacted by […]
At no other time in history have schools had to face so many challenges. The COVID-9 pandemic required teachers, students, and faculty to quickly pivot and move classes to an online environment during times of great uncertainty.
Despite the work involved to keep education going, students of all ages have still been significantly impacted by the stress of lockdowns. Many students are dealing with mental health challenges as a result.
A recent study looked at 195 students at a large public university in the United States to understand the effects the pandemic has had on their mental health. The researchers found that 71% of the participants were experiencing increased stress and anxiety as well as depressive thoughts.
While many schools have opened back up, many students are still experiencing symptoms of trauma and mental health issues.
It’s important that teachers and faculty become educated themselves on the indicators of a mental health crisis in their students. What is the best way to recognize those students who may be having issues and need extra support?
All educational institutions should put in place universal screenings to identify those students in need. These screenings may involve brief questionnaires to gauge student emotional concerns.
Schools should also be sure to have enough school-based mental health professionals on staff to provide direct support for at-risk individuals.
Students should recognize their feelings and be open to sharing them with others. Reach out to teachers and staff and get the help you need.
And if you are a student who would like to talk with someone about the stress and anxiety you are feeling, please don’t hesitate to get in touch with me.
SOURCES:
BIPOC Mental Health According to the American Counseling Association: “Black and Indigenous people and other people of color (BIPOC) experience a broad spectrum of ongoing discrimination, oppression, and inequity rooted in America’s colonialist history, all of which foster both collective and individual trauma in those communities.” The American Psychiatric Association reported in […]
BIPOC Mental Health
According to the American Counseling Association:
“Black and Indigenous people and other people of color (BIPOC) experience a broad spectrum of ongoing discrimination, oppression, and inequity rooted in America’s colonialist history, all of which foster both collective and individual trauma in those communities.”
The American Psychiatric Association reported in 2017 that 17% of Black people and 23% of Native Americans live with a mental illness. People who identify as multi-racial are more likely to report any mental illness within the past year than any other racial or ethnic group. According to research performed by the American Counseling Association, BIPOC groups are:
These barriers can be attributed to a variety of factors. Examples include cultural stigma around mental illness, systemic racism and discrimination, a lack of health insurance, language barriers, mistrust of mental health care providers, and a lack of cultural competency on the part of mental health care providers.
Since COVID-19, many BIPOC communities have been impacted in numerous ways. According to the Centers for Disease Control, symptoms of depression were reported 59% more frequently by Hispanic adults than non-Hispanic White adults. It was also reported that a larger percentage of multi-racial and non-Hispanic adults of other races and ethnicities reported stress and worry about stigma or discrimination associated with being blamed for spreading COVID-19 in comparison to White adults.
What can you do to help?
Cultural competency and awareness do not occur in a vacuum. According to the American Psychological Association, the following tips can help in building cultural awareness and competency:
Claudia Coxx, LMSW , is a psychotherapist specializing in depression, anxiety, and BIPOC mental health at Marsh Psychology Group. She can be reached at ccoxx@marshpsychologygroup.com or 248-860-2024.
One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to […]
One only needs to read a few lines from poets such as Frost, Wordsworth, and Thoreau to recognize the love for and connection to nature human beings have always had. Nature stirs our souls and imagination and brings beauty to our everyday lives. But it turns out, nature also brings a slew of benefits to our mental and physical health.
Research is now clearly indicating that spending time outdoors can have a positive impact on our health. Whether you bike, hike, or simply sit under a tree enjoying the sights and sounds, time in nature has shown to reduce stress, slow heart rate, improve pain, lower cortisol, and stimulate the immune system by boosting the production of natural killer cells that fight disease and infection.
In addition, time outside means time in the sun, and THAT means getting a nice boost of vitamin D, which can do everything from preventing disease, make our bones and teeth stronger, and improve our mood.
Ecotherapy, which is also sometimes referred to as nature therapy, is a practice in the emerging field of ecopsychology. The idea behind this practice is that many modern people, whether they are aware of it or not, feel a massive disconnect from the natural world. When you think about it, our ancestors spent hundreds of thousands of years living WITH nature, feeling it under their bare feet, being outside, ebbing and flowing with the shifts in seasons.
But today, most of us are only connected to a digital device. Ecotherapy gets us away from our screens and out into the beauty of the natural world. Many clinicians, including myself, believe that the earth has a natural ability to balance us. When we get back in touch with the systems of nature, we can experience improved mental health.
If you are feeling out of sorts and like the idea of trying ecotherapy, you can simply spend more time outside. If you would like someone to help you reconnect with nature, please get in touch with me. I am a big proponent of nature therapy and use it in my practice.
SOURCES:
They say you can wake up on the wrong side of the bed. But many days it feels like you woke up on the wrong side of calm. And who can blame you? Life seems to have gotten more complicated, stressful and chaotic, making it more difficult to feel peaceful and calm. But there are things […]
They say you can wake up on the wrong side of the bed. But many days it feels like you woke up on the wrong side of calm. And who can blame you? Life seems to have gotten more complicated, stressful and chaotic, making it more difficult to feel peaceful and calm.
But there are things you can do each day to get yourself on the right side of calm. Here are 3 of them:
1. Breathe Deeply
Many people are shallow breathers, meaning they take small, short breaths. But did you know shallow breathing is actually part of the “fight or flight” response? It’s an evolutionary adaptation designed to keep us safe from danger, like that angry sabretooth tiger chasing us. When faced with danger, our heartbeat speeds up and we breathe faster in order to get more oxygen for fighting or fleeing.
Our bodies don’t recognize real danger (that tiger) from modern day danger (that stack of bills). And so we spend most days breathing like our life depends on it.
One of the quickest ways to calm yourself is to slow down your breathing. Many people scoff at the idea that breathing deeply and slowly will do much of anything. Those that try it know deep breaths have an incredible calming affect.
2. Get Familiar with Your Acupressure Points
There are key acupressure points located on your hands, face, and head. These points are near bundles of nerves that, when massaged or tapped, can help relax your entire nervous system. This is why we instinctively rub our forehead and temples when we’re feeling stressed. You can subtly apply pressure to the meaty part of the hand between the thumb and forefinger when in a stressful meeting, at the airport, or any public setting when you need to calm down but don’t want to call much attention to yourself.
3. Focus on the Positive Things in Your Life
Every night before you fall asleep, think about three things that happened that day you are grateful for. They can be small, like that parking spot in front of the always-busy post office you got this morning, or big, like your son’s ankle was sprained not broken.
Feeling happy and grateful will naturally calm you down and give you a different perspective on things. And, doing this exercise night after night will train your brain to be more positive.
Have you tried these tips in the past but are still dealing with persistent anxiety and worry? Therapy can help you uncover the root cause of your anxiety and provide tools for coping.
If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.