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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.
According to the Anxiety and Depression Association of America, 15 million U.S. Americans, or 6.8% of the population, suffers from Social Anxiety Disorder (SAD). SAD, also sometimes referred to as social phobia, is an intense fear of social situations. The sufferer believes they could become humiliated and embarrass themselves somehow in front of other people. […]
According to the Anxiety and Depression Association of America, 15 million U.S. Americans, or 6.8% of the population, suffers from Social Anxiety Disorder (SAD). SAD, also sometimes referred to as social phobia, is an intense fear of social situations. The sufferer believes they could become humiliated and embarrass themselves somehow in front of other people. They tend to focus on every little mistake they make (or could conceivably make) and assume that everyone else is judging them.
The most common social phobia is giving a public presentation. Did you know that the number 1 fear of people all around the world is public speaking and death is the second? That’s right, more people are scared to get up in front of others and speak than they are to kick the bucket!
People often confuse shyness with social anxiety disorder, but the two are very different. While a shy person may be a bit uneasy around others, they will generally not experience the same intense anxiety as someone with an actual social phobia. Shy people also don’t go to the extreme avoidance of social situations while those with SAD will often do anything to avoid being in a social gathering.
If your social anxiety is interfering with your career goals, here are 4 ways you can deal with it:
1. Meditate
Meditation has been scientifically proven to calm a person’s nerves. By being still and focusing on your breath for just 10 minutes each day, you can learn to settle yourself in the face of anxiety and stress.
2. Focus on Performance, Not Feelings
People suffering from SAD tend to focus solely on how they feel during a social setting, not the positive things that may happen. When you focus on how well you’ve done, you start to forget about your nerves.
As an example, during your next board meeting, don’t focus on whether or not you are blushing or sweating, you can’t control that anyway. Just focus on making good eye contact with everyone in the room. When all is said and done, you will feel fantastic that you made such an accomplishment.
3. Try and Be Realistic
It’s important to be realistic in the face of your anxiety. For instance, if you’ve given speeches in the past and have done well, then it is unrealistic to tell yourself that you are “going to bomb.” Instead tell yourself, “I have done well in the past, I am very prepared and I will do a good job.”
4. Work with a Therapist
If social anxiety has stopped you from getting promotions or helping your family financially, then it’s time to get some help from a professional therapist who specializes in anxiety disorders. He or she can give you coping strategies that will help you move forward in life.
If you or someone you know is suffering with SAD and would like to explore treatment options, please get in touch with me. I’d be more than happy to discuss how I may be able to help life feel more comfortable.
Did you ever play the game called “telephone” growing up? One kid whispered a secret message into the ear of the kid next to him. That kid then whispered the “same” message into the ear of the kid next to her. On and on each kid would whisper the message around the circle until you […]
Did you ever play the game called “telephone” growing up? One kid whispered a secret message into the ear of the kid next to him. That kid then whispered the “same” message into the ear of the kid next to her. On and on each kid would whisper the message around the circle until you came to the last kid, who would then announce the secret message aloud.
Often the final message sounded nothing like the original message. That’s because every person has their own way of hearing and sharing information. Sometimes it’s accurate – sometimes it’s not.
In this way, you could say that language is a necessary evil. Without it we would not be able to share ideas and information with each other. But when each person has their own language filters, information can become skewed.
Personal information and language filters can make discussing and understanding anxiety disorders difficult. While we all experience anxious moments from time to time, 18% of adults in the United States are actually affected by a form of anxiety disorder.
But how many times have you heard a friend or a coworker say something like, “I was totally having a panic attack yesterday when you didn’t show up!” They weren’t actually having a panic attack, they were merely concerned you were late.
When everyone assumes they have an issue with anxiety, they believe they have first-hand experience of the disorder and therefor know what it is. But using certain language that may or may not be accurate to convey a common feeling (ie – being nervous before a job interview) is not the same thing as truly knowing something.
Panic Disorder VS Social Anxiety
There are two main types of anxiety disorder and for this discussion, it’s important to make the distinction between each.
Panic Disorder
People who have been diagnosed with and suffer from panic disorder believe very strongly that the “panic attacks” they experience mean something is physically very wrong with them. For instance, many sufferers believe they are having a heart attack. Some may believe the dizziness and shortness of breath is a result of some serious and undiagnosed illness such as a brain tumor.
Social Anxiety Disorder (Social Phobia)
People with social anxiety disorder experience anxiety when faced with social situations. They do not believe their anxiety is related to an illness or disease, yet have little control over their fear of social interactions. Their anxiety becomes debilitating when the person feels they may be singled out, embarrassed or ridiculed.
People who suffer from social anxiety disorder will do anything to alleviate their fear. This means decreasing the amount of social interactions they have on a daily basis as much as possible. This disorder negatively impacts the person’s ability to emotionally connect with others, and holds them back in their career and academic life.
Because of language discrepancies, those who don’t have an anxiety disorder sometimes believe they do, while those that do may assume they don’t.
The main point to get across here is this:
It is normal to feel anxious, fearful and worried from time to time. But feeling anxiety on a daily basis, to the point where you are concerned for your physical health or are compromising your career and personal relationships is not normal.
Anxiety Disorders Are Treatable
No one should have to live with a debilitating anxiety disorder. The good news is, anxiety disorders are treatable. A therapist can help to uncover the root cause of the fear and provide tools and strategies to cope.
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.
It’s normal to feel anxious from time to time. Perhaps you get a bit nervous speaking in front of people or going on a job interview. But for some people, anxiety becomes a frequent and forceful occurrence that completely takes over their lives. Since anxiety comes in many forms, for instance panic attacks, phobias and […]
It’s normal to feel anxious from time to time. Perhaps you get a bit nervous speaking in front of people or going on a job interview. But for some people, anxiety becomes a frequent and forceful occurrence that completely takes over their lives.
Since anxiety comes in many forms, for instance panic attacks, phobias and social anxiety, it can often be difficult to tell if what you’re experiencing is “normal” or has crossed the line into a mood disorder.
If you are experiencing any of the following symptoms, you may want to speak with a counselor who can help you cope with your anxiety.
Excessive Worry
General anxiety disorder (GAD), the broadest type of anxiety, is characterized by excessive worry. People with GAD worry too much about everyday things, both big and small. But what constitutes “too much worry?”
With GAD, people are plagued with persistent, anxious thoughts most days of the week. This anxiety can become so overwhelming it interferes with their daily life. If you are worrying to a degree that you have trouble doing daily tasks and are suffering with your emotions, it may be time to speak with a therapist.
Trouble Sleeping
Sleep issues such as falling asleep or staying asleep have been associated with a myriad of health conditions, both physical and psychological. It’s normal for people to have trouble sleeping from time to time. Perhaps you find yourself tossing and turning before a big job interview or giving a presentation.
However, if you find yourself night after night lying awake, anxious about specific problems (such as relationship problems or financial difficulties), or even about nothing in particular, it may be a sign of an anxiety disorder.
Muscle Tension
Anxiety disorders can often be accompanied by persistent muscle tension. Do you find yourself clenching your jaw or balling your fists throughout the day? You may have lived with this chronic muscular tension for so long you don’t even realize it anymore. While exercise can help relax muscles, therapy will get to the root cause of the anxiety.
Digestive Problems
While anxiety lives in the mind, it is often manifested in the body through chronic digestive problems, such as irritable bowel syndrome. Our guts are very sensitive to emotional and psychological stress. Unfortunately, digestive upset can often make a person feel even more anxious.
Panic Attacks
Panic attacks can be a frightening experience. You are suddenly gripped with an overwhelming feeling of dread and fear. These are often accompanied by physical symptoms such as shortness of breath, racing heart, dizziness, and profuse sweating. Though not everyone who has an anxiety disorder will experience panic attacks, but those that do live in constant fear.
Anxiety disorders keep people from living a joyful and fulfilling life. Luckily there is help. A therapist can assist in uncovering the root cause of the anxiety and offer tools to cope.
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.
Millions of people deal with stress and anxiety on a daily basis. Whether it’s a result of phobias, depressions, or post-traumatic stress, anxiety can take a toll on our mind and health. If you deal with anxiety you most likely have looked into ways you can help calm your emotional rollercoaster. Perhaps you’ve even tried […]
Millions of people deal with stress and anxiety on a daily basis. Whether it’s a result of phobias, depressions, or post-traumatic stress, anxiety can take a toll on our mind and health.
If you deal with anxiety you most likely have looked into ways you can help calm your emotional rollercoaster. Perhaps you’ve even tried some self-help techniques in the past. While these methods can provide some relief, it’s often temporary.
To rid yourself of overwhelming anxiety once and for all, you’ve got to get to the root cause of it – the underlying factors. A therapist can help you identify and eliminate these underlying factors.
If you are suffering from an anxiety disorder, here are 3 ways therapy can help:
1. Uncover Root Causes
Like any other health issue, effective treatment gets to the root cause. For instance, your doctor can either prescribe a medication to try and manage your hypertension symptoms, or she can request you clean up your diet and exercise, addressing the root causes of your high blood pressure.
A therapist will assist you in accessing your emotional world so you can study your thoughts and feelings and uncover patterns. Often, unhealthy beliefs and thoughts lie at the root of anxiety. Once you identify what is causing you anxiety, your therapist can begin to create a plan to help you face these underlying issues calmly and confidently.
2. Therapy Helps You Change Your Behaviors
We’ve just talked a little about therapy helping you uncover the thoughts and beliefs that are causing the anxiety. Those thoughts and beliefs are not only making you feel bad, they are causing you to have certain behaviors that may result in negative consequences.
For instance, your anxiety leads to insomnia or denial of intimate social connections. Therapy will help you make lifestyle and behavioral changes. You’ll learn how to cope with difficult situations in a more relaxed manner. Therapy will help you to stop avoiding certain people and situations and develop a calmer and more balanced sense of self.
3. Therapy Offers Continued Personalized Support
All change is hard, even change that’s ultimately good for you. One of the biggest benefits of therapy is that it offers continual personalized support. Your therapist wants to see you succeed and will offer encouragement and advice without judgement.
If you’ve been living with anxiety, know that you don’t have to deal with it alone. 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.