Anxiety Archives - Page 7 of 8

May 17, 2020 by Alan Zupka

5 Ways to Effectively Manage Anxiety

If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While anxiety can feel debilitating, there are ways you can manage it.

Slow Your Breathing

When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.

When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.

Limit Caffeine

Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.

Exercise

Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.

Make a List

One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.

Remind Yourself of Reality

When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.

It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.

If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.

April 5, 2020 by Alan Zupka

How to Cope with the Stress and Anxiety Caused by COVID-19

If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.

Signs of Emotional Distress and 6 Ways to Cope

Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:

Changes in sleep or eating patterns
Difficulty concentrating
Worsening of chronic health problems
Increased use of alcohol, tobacco or other drugs

If you are experiencing significant stress right now, here are some ways you can cope:

1. Limit Media Consumption

Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.

2. Nurture Your Body and Spirit

Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.

3. Tap into Your Sense of Fun

If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!

4. Support Your Local Community

Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.

5. Be a Role Model

Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.

6. Use Your Time Constructively

For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.

If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.

SOURCES:

https://www.ucihealth.org/news/2020/03/covid-19-anxiety

https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf

December 16, 2019 by Alan Zupka

Five Polite Ways for Introverts to Leave a Party Early

Most people who are introverted have no desire to attend a party. For introverts, parties are torturous social affairs, putting you far out of your comfort zone and forcing you to interact with strangers. Unfortunately for the introvert, there are moments in life when you absolutely must attend a party. If for you, the best thing about a party is leaving it, here are five ways to make a quick exit.

1. Tell The Host in Advance

One polite way to leave a party early is to make your excuse ahead of time. When you reply to accept the invitation, let the host know that you have to leave early because of another commitment. If it’s a less formal affair, you can let the host know when you arrive that you have to leave early. That way when it’s time to go, they won’t be surprised.

2. Take a Bathroom Break

Using a bathroom break as a method of escape is most handy for sit-down or small parties. Excuse yourself to use the bathroom; when you come out of the bathroom, grab your coat and/or purse and make your way to the host, thanking them for a lovely time.

3. The Early Morning

The tried and true “early morning” is the perfect excuse to leave a party. “I’m sorry I have to go, I have an early morning tomorrow.” Everyone understands having to hit the hay a bit earlier because of an early morning commitment.

4. Sudden Sickness

Alcohol at the party is a convenient scapegoat for your early departure. Let the host know you drank too much, or that the alcohol didn’t hit you well, so you have to head home.

5. Blame the Sitter

Letting your hosts know you have to get home to relieve your baby or pet sitter is a no-fail way to leave a party early.

Whatever method of escape you choose, when it’s time to duck out, make sure you take the time to find your host and thank them for inviting you. Be sure to let them know they were a great host by complimenting the food or saying how much fun you had, so they don’t interpret your exit as their party being a dud.

If you’re an introvert and are looking for support and guidance in overcoming shyness or handling social situations, a mental health professional can help. Call my office today, and let’s schedule a time to talk.

October 22, 2019 by Alan Zupka

How to Help Manage a Loved One’s Anxiety

When a friend or loved one suffers from anxiety, it can be intimidating or frustrating trying to help them cope. Panic and anxiety attacks can leave the anxiety sufferer feeling any number of symptoms, and you may feel helpless and unable to support them. Here are some tips to help you manage a loved one’s anxiety.

Listen

Let your loved one know that you’re there to listen. Hold back judgment or unwanted advice, and simply be an ear. It will help them to know that they can speak to you openly, and that it’s okay to be repetitive with fears or thoughts. Let them know that they can call or text you any time to talk.

Don’t Bring It Up Too Often

It might seem counter-intuitive to avoid the topic of anxiety with your loved one, but simply talking about anxiety or panic attacks may trigger an episode for someone who suffers with this disorder. It’s fine to ask how they’re doing or discuss their anxiety if they want to, but make sure that they bring the topic up to you.

Spend Time

Spending time with a close friend or loved one can be very beneficial for the anxiety sufferer. Exercise and outdoor activities are especially helpful; sunlight and exercise are well-documented mood boosters. If you’re both being entertained, are out having fun, or just hanging out talking over coffee, this meaningful distraction keeps their mind off of their anxiety and on the activity.

Be Patient

You may struggle to empathize with your friend or loved one, or you may have difficulty comprehending what it means to suffer with anxiety. Anxiety disorders are not just psychological, they’re also chemical. Your loved one may understand that it’s not logical for them to feel fear or anxiety about something, but you can’t expect them to control their anxiety with that same knowledge. It will take time and a concerted effort on their part, but anxiety is a treatable condition.

Recognize Accomplishments

Make an effort to express pride in your loved one when you notice improvements. Acknowledgement of positive change after they have put in some hard work will be both beneficial and encouraging to their recovery.

If you or a loved one is suffering with anxiety or panic disorder and needs professional guidance from a licensed therapist, please contact my office today so we can set up an appointment.

Remain Curious