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If you’ve ever experienced a panic attack, you know firsthand the name is apropos. Within seconds you can go from feeling quite well and “ordinary” to experiencing absolute dread and fear. And often with no obvious trigger. It’s a horrible way to live. But you don’t have to live feeling like a helpless victim of […]
If you’ve ever experienced a panic attack, you know firsthand the name is apropos. Within seconds you can go from feeling quite well and “ordinary” to experiencing absolute dread and fear. And often with no obvious trigger. It’s a horrible way to live.
But you don’t have to live feeling like a helpless victim of these attacks. Here are some powerful ways you can stop panic attacks in their tracks:
1. Recognize What’s Happening
If, in the moment, you can recognize that you are having a panic attack and not a heart attack, you can begin to instantly calm yourself at the realization this is temporary. It will pass and you will be okay. And once you gain a little bit of calm, you can employ further techniques.
2. Deep Breathing
Hyperventilating is a common symptoms of a panic attack. Breathing in an erratic pattern tends to make the attack intensify.
Conversely, deep breathing can reduce the symptoms of a panic attack and bring you back to a state of calm. Breathing slowly and deeply signals to the rest of your body that the “threat” is gone and you can get out of “fight or flight” mode.
3. Close Your Eyes
Some people can become triggered by things in their environment. If this happens to you and you find yourself in a fast-paced environment with too much stimuli becoming overwhelmed, close your eyes while taking some deep, slow, full breaths.
4. Practice Mindfulness
Panic attacks tend to cause a feeling of detachment or separation from reality. Mindfulness meditation is powerful because it can help you stay fully present in the here and now. In addition, the practice of meditation has been shown to relieve stress and anxiety.
5. Get Help
Cognitive-behavioral therapy (CBT) and other mental health treatments have been shown to help people suffering with panic attacks. CBT sessions can happen in private, in groups, and even online.
If you are interested in exploring treatment options, please get in touch with me. I’m here to help and answer any questions you may have.
SOURCES:
https://www.healthline.com/health/how-to-stop-a-panic-attack
https://www.medicalnewstoday.com/articles/321510
https://www.verywellhealth.com/how-to-stop-a-panic-attack-5202930
Every single human being has two voices battling it out inside their head. The one voice is our champion, encouraging us to feel confident and to reach our fullest potential. Then there’s that other voice. The one that is critical of every move we make. The one that looks at all of our perceived flaws […]
Every single human being has two voices battling it out inside their head. The one voice is our champion, encouraging us to feel confident and to reach our fullest potential.
Then there’s that other voice. The one that is critical of every move we make. The one that looks at all of our perceived flaws under a microscope and calls them out with a thunderous voice. The one who tells us we can’t do anything right and we’ll never amount to anything.
Now which voice is doing the most talking in your life? If you’re like most people, your inner critic is running the show. Ever wish you could tell it to just shut up?
Here are some powerful ways you can silence your inner critic once and for all:
Be More Mindful
In order to silence your inner critic, you must first become aware of it. You cannot change what you are not aware of, right? And this is where mindful meditation comes in.
When we practice being mindful, we tune into the here and now and become FULLY aware of the present. The more you practice mindfulness, the more aware you will be when that negative voice inside you begins to speak.
In addition, mindfulness teaches us that we are not our thoughts, we are the observer of them. Soon you will begin to choose which thoughts to focus on more carefully. This is a powerful shift that can change your life!
Stop Comparing Yourself to Others
In a world where 24/7 social media would have us believe that everyone else is smarter, thinner, richer and generally better than we are, it’s hard not to compare ourselves to others. But doing so only gives your inner critic weapons to use against you.
Practice Self-Compassion
You would never treat others the way you treat yourself. Begin to treat yourself with the compassion you would a small child or a wounded kitten you find. No one is perfect. But all of us are worthy of love, kindness and respect. We must begin to show ourselves more love, kindness and respect and we can do that by practicing self-compassion.
Hopefully these tips help you to silence that inner critic once and for all. And if you’d like more help on building your confidence and self-esteem, please get in touch with me. I work with people to empower them so they can build the life they dream about.
SOURCES:
https://www.omaritani.com/blog/how-to-silence-your-inner-critic
https://www.psychologytoday.com/us/articles/201903/silencing-your-inner-critic
They say there are only two things in life you can count on: death and taxes. I would add a third: changes. Every person goes through changes in life. And some of those changes can be significant. Whether you are graduating, starting a new job, moving to a new city, or ending a relationship, you […]
They say there are only two things in life you can count on: death and taxes. I would add a third: changes. Every person goes through changes in life. And some of those changes can be significant.
Whether you are graduating, starting a new job, moving to a new city, or ending a relationship, you may find dealing with change to be stressful. But there is good news. Counseling can absolutely help you navigate these big life changes so you can make the absolute best decision for you.
Here are some ways counseling can help with big life changes:
Managing Expectations
There’s the change itself, and then there’s what we expect life to be during and after the change. Often we can feel stress when reality does not align with our expectations of reality. Counseling can help you manage your expectations so that the transition is peaceful and realistic.
A Positive Framework
Change means one door closes as another one opens. But many people put all of their focus and attention on that closing door. Focusing on an ending can make us feel depressed and anxious.
A counselor can help you focus on the new opportunities ahead of you. This can improve your state of mind, which will ultimately help you make the most of the current situation.
Self-Care
For many of us, change means burning the candle at both ends and not taking care of ourselves. Counseling can remind us (as many times as needed) that we need to make our physical and mental health a priority during this transition.
Now that you see some of the ways counseling can help you through the biggest changes in your life, it’s time to find a counselor who can help you find insight and fresh perspective. If you’d like to explore counseling further, please reach out to me. I’d be more than happy to answer any questions you may have.
SOURCES:
https://onlinedegrees.bradley.edu/blog/six-ways-counselors-can-help-clients-dealing-with-major-change/
http://creativeresolutionsinc.com/2021/07/20/how-counseling-can-help-you-through-life-changes/
For many of us, spending time with family during the holidays is something straight out of a Hallmark movie with days filled with comfort and joy. But for others, the holidays with family are scarier than Halloween. From the stress of traveling to the pressure of buying and wrapping gifts, and the fact many family […]
For many of us, spending time with family during the holidays is something straight out of a Hallmark movie with days filled with comfort and joy. But for others, the holidays with family are scarier than Halloween. From the stress of traveling to the pressure of buying and wrapping gifts, and the fact many family members can’t be in the same room with each other without a fight erupting, holidays can be stressful!
While you can’t necessarily stop family drama from occurring, there are some simple and effective ways you can deal with it:
So much of the pain of the holidays comes from having unrealistic expectations. Don’t set yourself up for disappointment. Acknowledge beforehand that you and your family are human and that there may be those moments that aren’t very pleasant and that’s okay. Life and families are messy. Recognize it, own it and you’ll find you won’t get as upset.
Time spent with families over the holidays can also trigger us to feel like children all over again, essentially helpless. But you are an adult now and you are not helpless. You can set those boundaries to protect your mental health. Determine before you go what you will tolerate and what you won’t. This can be for simple things like meal times and sleeping accommodations to what topics of discussion you will engage in. Be sure to share your personal limits with all involved.
When the holiday drama sets in, it’s easy to want to drink more or eat more processed foods. But in large amounts, alcohol and processed sugars impair our mood and judgement. Do your best to not overindulge.
You may also want to speak with a therapist in the weeks leading up to the holidays. He or she can give you tools to help you navigate the awkward and tense moments during family get-togethers.
If you’re interested in exploring counseling, please reach out to me. I’d love to help your holidays be warm and merry (or at least tolerable!).
SOURCES:
https://www.hioscar.com/blog/10-healthy-ways-to-deal-with-holiday-family-drama
https://brainmd.com/blog/how-to-avoid-family-drama-during-the-holidays/
How to deal with toxic family members during the happiest time of year
At some point in our lives, most of us will experience anxiety. It’s actually a natural reaction to many stressors such as starting a new job, taking final exams, and becoming a new parent. Now for many people, the anxiety will subside once the stressor goes away. But for others, anxiety becomes persistent and even […]
At some point in our lives, most of us will experience anxiety. It’s actually a natural reaction to many stressors such as starting a new job, taking final exams, and becoming a new parent.
Now for many people, the anxiety will subside once the stressor goes away. But for others, anxiety becomes persistent and even excessive, even without obvious stressors, interfering with daily life. In these cases, the person is diagnosed with an anxiety disorder.
According to the National Institute of Mental Health, roughly 31% of adults in this country will experience an anxiety disorder at some point in their life. In fact, according to the Anxiety & Depression Association of America, anxiety disorders are the most common mental health condition in the United States.
Anxiety disorders include:
Anxiety can trigger symptoms such as:
If you are suffering with an anxiety disorder, life may feel overwhelming most of the time. But know that there is help out there for you. Psychotherapy, or talk therapy, can reduce or eliminate your uncomfortable symptoms. Your therapist can also assess you to see if you are a good candidate for an anti-anxiety medication, at least to start. Of course, I have found there are plenty of alternative options, such as deep breathing, acupuncture, and other relaxation techniques, that have helped my clients find calm and peace.
If you’d like to explore therapy options, please reach out to me. Life can get better.
SOURCES:
https://www.healthline.com/health/anxiety/types-of-anxiety
https://www.hhs.gov/answers/mental-health-and-substance-abuse/what-are-the-five-major-types-of-anxiety-disorders/index.html
https://www.psychologytoday.com/us/blog/the-cube/202204/4-types-anxiety
According to the National Institutes of Mental Health (NIMH), Anorexia Nervosa affects roughly one percent of the adult population in the United States. Although the condition is treatable, it is very serious and can potentially be fatal. The NIMH suggests that up to 10% of those with the disorder may die from complications. But according […]
According to the National Institutes of Mental Health (NIMH), Anorexia Nervosa affects roughly one percent of the adult population in the United States. Although the condition is treatable, it is very serious and can potentially be fatal.
The NIMH suggests that up to 10% of those with the disorder may die from complications. But according to the Renfew Center Foundation for Eating Disorders, up to 20% of anorexics will die from the condition.
Because of the serious nature of Anorexia, it is incredibly important to recognize the warning signs. The following are some of the physical, behavioral, and emotional warning signs associated with Anorexia Nervosa:
Anorexia is an eating disorder whereby a person does not eat enough calories or nutrients to sustain proper health. Some of the following physical signs of anorexia may only be present in serious cases of the disease. It is also important to mention that some of these signs are also symptoms of other medical conditions, so be sure your loved one is assessed by a healthcare professional for proper diagnosis:
In hindsight by many loved ones, behavioral signs of Anorexia manifest before the physical signs:
If, after reading these warning signs, you are concerned your friend or loved one may be developing Anorexia, it is important they seek treatment before the condition becomes serious and deadly. Seeking guidance from a qualified healthcare professional is the first step to physical recovery.
Once proper nutrition has been established, it is important that you or your loved one seek guidance from a mental health professional to get to the root cause of the disorder.
If you’d like to explore treatment options, please give me a call. I’d be more than happy to discuss how I may be able to help.
SOURCES:
https://www.webmd.com/mental-health/eating-disorders/anorexia-nervosa/understanding-anorexia-symptoms
https://www.verywellmind.com/symptoms-warning-signs-of-anorexia-nervosa-1138239
https://www.nationaleatingdisorders.org/learn/by-eating-disorder/anorexia/warning-signs-symptoms
Research has shown that roughly 80% of long-term care in this country is provided by family members. Many of these caregivers have their own families to look after and may also be holding down at least one job. In addition, family caregivers have been shown to ignore their own health and wellness needs. This often […]
Research has shown that roughly 80% of long-term care in this country is provided by family members. Many of these caregivers have their own families to look after and may also be holding down at least one job.
In addition, family caregivers have been shown to ignore their own health and wellness needs. This often leads to caregiver burnout, which is typically defined as a state of physical, mental, and emotional exhaustion. Caregivers who reach this burnout stage often experience stress, fatigue, sadness, grief, isolation guilt, anxiety, and depression.
Some other symptoms of caregiver burnout include:
Caregivers become easily lost in the person they are caring for and forget that they themselves have needs and wants. Being so busy, they, often without thought, neglect their own mental, emotional, physical, and spiritual health and wellbeing.
They also deal with huge challenges and emotions each day, and often without help from anyone else. They push their feelings down so they may remain strong for their loved one who is usually battling a significant health crisis of their own.
Struggling on your own won’t help you or your loved one. It’s important that you get the help you need and deserve.
Talking with someone who will listen compassionately and give you advice and coping tools can take a huge burden off your shoulders.
But perhaps most importantly, a therapist will validate what you are experiencing. This is helpful because you yourself are denying your own existence and your own pain. This is how you have been managing.
A therapist is in your corner. He or she is your champion and will say the things you won’t allow yourself to say. They will point out your own humanity and the need for you to take care of yourself. Hearing this from a neutral third party can often be very helpful.
If you would like to speak with someone, please reach out to me. I want to help you not feel so powerless or isolated.
SOURCES:
Whenever there is a discussion about social media and mental health, there is generally a negative association. Many studies now have pointed to individuals developing depression or anxiety as a result of time spent on social media sites like Facebook and Twitter. But is this a full picture? There is actually another side to the […]
Whenever there is a discussion about social media and mental health, there is generally a negative association. Many studies now have pointed to individuals developing depression or anxiety as a result of time spent on social media sites like Facebook and Twitter.
But is this a full picture?
There is actually another side to the coin that suggests social media can actually be good for some people’s mental health.
Currently, most of the country is prepared to go into lockdown again because of Covid-19. This pandemic has caused a lot of grief and stress for many people. But thanks to social media, we have all been able to stay connected with loved ones, share important information with community members, and stay apprised of the latest health findings. In times of stress, social media can actually be something that brings people together so we don’t feel so alone.
Global pandemic aside, there are times in a person’s life when they may develop depression or feelings of anxiety. And many people who suffer from mental health issues feel as if they have no one in their immediate circle to turn to for support.
At these times, many people turn to the Internet to search for support and encouragement from the mental health community. In doing so, they receive the information as well as the comfort and guidance they need.
A Michigan State University study published in the Journal of Computer Mediated-Communication supports the theory that social media use might actually be beneficial to our mental health. In the study, researchers analyzed data from more than 13,000 relationships from adult participants. The data suggested that social media users were 63% less likely to experience mental health crises, including anxiety and depression.
The study found that those people who use social media, even on a daily basis, to connect and share information, had positive mental health outcomes. Those who had an emotionally unhealthy connection to social media – as an example, those people who check their pages excessively out of fear of missing out, tend to have negative mental health outcomes.
In conclusion, it seems that the real key is to be a mindful social media user. Those that may have already developed an unhealthy social media habit that seems to have developed anxiety or depression may want to seek counseling to adjust their behavior.
If you would like to speak to someone about your social media use and how it is negatively affecting your mental health, please get in touch with me.
SOURCES:
News of pregnancy always comes with mixed emotions. For most couples, there is immediate joy, but that joy is also usually mixed with a bit of worry. And this worry isn’t for nothing as, sadly, one in four pregnancies will end in miscarriage. While miscarriages are all-too-common, it doesn’t make dealing with grief and sadness […]
News of pregnancy always comes with mixed emotions. For most couples, there is immediate joy, but that joy is also usually mixed with a bit of worry. And this worry isn’t for nothing as, sadly, one in four pregnancies will end in miscarriage.
While miscarriages are all-too-common, it doesn’t make dealing with grief and sadness any easier for anyone involved. It can be very difficult for us to know how to respond to a friend or loved one who has recently experienced a miscarriage.
As a therapist, I have worked with many couples who have experienced a pregnancy loss and I have learned appropriate ways to interact with them during their time of grief.
The majority of miscarriages happen in the first 12 weeks of pregnancy. This is when the baby is referred to as, medically speaking, an “embryo.” To the grieving parents, this is much more than an end to an embryo, it is the death of a son or daughter who they have perhaps been trying so hard to have for many years. There are far too many emotions involved in miscarriage and it’s important to always keep a fuller picture in mind.
Many women feel guilty after a miscarriage. They assume they have done something wrong. Science doesn’t really understand why miscarriages happen. A woman may take excellent care of her health and still experience a miscarriage. It’s important to reassure her that she has done nothing wrong. It’s equally important to let her know that it is okay to grieve.
Mothers-to-be, for obvious reasons, get all of the attention after a miscarriage. But both male and female partners of these women are hurting as well. Not only have they been hit with the initial loss, but they must also summon extra strength and keep things together while their partner grieves.
If you or a loved one has suffered a miscarriage and would like to speak to someone about your loss and to work through the grieving process, please reach out to me. I would be more than happy to discuss how I may help.
SOURCES:
August 1st is International Overdose Awareness Day; a day to raise awareness and commemorate loved ones who have died from a drug overdose. According to the CDC, over 70,000 Americans died from a drug-involved overdose in 2019 alone. That number reflects the fact our nation is currently suffering from a serious opioid epidemic. Losing a […]
August 1st is International Overdose Awareness Day; a day to raise awareness and commemorate loved ones who have died from a drug overdose. According to the CDC, over 70,000 Americans died from a drug-involved overdose in 2019 alone. That number reflects the fact our nation is currently suffering from a serious opioid epidemic.
Losing a loved one to a drug overdose is a terrible burden to carry. The loss changes you forever, and most people simply aren’t equipped to deal with the emotional turmoil that follows.
After years of counseling people grieving the loss of a loved one due to a drug overdose, I have learned they carry a lot of guilt. Guilt because they feel they should have seen the signs; should have done something more; should have somehow known their loved one was in trouble.
My clients also deal with the stigma that surrounds death from an overdose. People often judge others harshly. For instance, people immediately think the parents must have done something wrong or there was something “not right” with the addict in the first place to abuse drugs.
And finally, there is a real sense of isolation that can follow the death of a loved one from a drug overdose. Oftentimes, people have no idea what to say to the grieving, and so they choose to remain silent and keep their distance. As one client told me, “No one brings cake or a casserole when your son dies from a heroin overdose.”
When a loved one suddenly and tragically dies, part of us dies, too. We spend our days going through the motions of life, but we’re not really in the land of the living. A sudden death strips us of our sense of security, and we’re left trying to pick up the pieces while dealing with anxiety and depression.
Sometimes, when things are so dark, you need a guiding hand to show you the way back to the light. While your life will never be the same after such a tragic and sudden loss, but you can heal from what feels like insurmountable grief. Many of my clients found by working with me through their stages of grief, they were able to accept their new reality. Many have told me they believe creating a happy life is the best way to honor their loved ones.
If you are struggling after the loss of your loved one, please know you are not alone. I can help you process and, more importantly perhaps, honor your grief, so that you may find light on the other side of darkness.
SOURCES: