Tag: Anxiety

3 Stress-Reducing Coping Skills

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April is Stress Awareness Month. Learning to cope with our stress and finding healthy ways to deal with these situations can go a long way in living a healthy and positive life. Let’s take a look at a few things we can do to reduce stress and anxiety.

1. Avoid the Panic

Overthinking refers to the excessive and repetitive thinking or dwelling on a particular topic, problem, or situation. We can start to change these habits by asking ourselves if these concerns are based on facts or assumptions. Practicing mindfulness and developing a trusted support system can help break patterns of overthinking.

2. Be You

Take some time to get in touch with yourself, to identify and reconnect with what makes you… YOU! Make a list of some of the values you have and how you can still carry those in your community. If you are a naturally generous person then KEEP BEING GENEROUS to people around you. Do you have a gift of making people laugh? Then really grab hold of it and spread some cheer in your neighborhood. Embracing these things about yourself will help keep you grounded and out of too much negative thinking. 

3. Self-Care

What is refreshing to you? Recharging? What gives you energy? The activities you come up with are a great place to start with self-care. Remember, it is difficult to encourage, support, be present for your relationships if your tank is empty. Sleep is well-documented to reduce stress levels so don’t feel bad about a quick afternoon nap from time to time if it leads to a better you! Be intentional about making time for yourself.

Here are a few other things you can consider doing to keep anxiety and stress at manageable levels:

  • Breathing exercises + Mediation
  • Journaling
  • Spend time in nature
  • Stay connected (isolation often leads us to “stinking thinking”!)

SouthEnd Psychiatry wants you to be well and to feel well in life. We invite you to start a conversation with us, on your terms, in-person or online and want you to know you’re not alone.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

What is Cognitive Behavior Therapy (CBT) and How Can it Help Me?

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Cognitive behavioral therapy (CBT) is a form of effective psychological treatment for depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness. 

Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications, referenced at ada.org.

According to the American Psychological Association, the core concepts of CBT include:

  • psychological issues are partly based on unhelpful ways of thinking
  • psychological issues are partly based on learned patterns of behavior
  • those living with these issues can improve with better coping mechanisms and management to help relieve their symptoms

Healthline provides some of the most popular techniques used in CBT:

  • SMART goals. SMART goals are specific, measurable, achievable, realistic, and time-limited.
  • Guided discovery and questioning. By questioning the assumptions you have about yourself or your current situation, your therapist can help you learn to challenge these thoughts and consider different viewpoints.
  • Journaling. You might be asked to jot down negative beliefs that come up during the week and the positive ones you can replace them with.
  • Self-talk. Your therapist may ask what you tell yourself about a certain situation or experience and challenge you to replace negative or critical self-talk with compassionate, constructive self-talk.
  • Cognitive restructuring. This involves looking at any cognitive distortions affecting your thoughts — such as black-and-white thinking, jumping to conclusions, or catastrophizing — and beginning to unravel them.
  • Thought recording. In this technique, you’ll record thoughts and feelings experienced during a specific situation, then come up with unbiased evidence supporting your negative belief and evidence against it. You’ll use this evidence to develop a more realistic thought.
  • Positive activities. Scheduling a rewarding activity each day can help increase overall positivity and improve your mood. Some examples might be buying yourself fresh flowers or fruit, watching your favorite movie, or taking a picnic lunch to the park.
  • Situation exposure. This involves listing situations or things that cause distress, in order of the level of distress they cause, and slowly exposing yourself to these things until they lead to fewer negative feelings. Systematic desensitization is a similar technique where you’ll learn relaxation techniques to help you cope with your feelings in a difficult situation.

How CBT Can Help

Healthline states that typical CBT treatment often involves the following:

  • recognizing how inaccurate thinking can worsen problems
  • learning new problem-solving skills
  • gaining confidence and a better understanding and appreciation of your self-worth
  • learning how to face fears and challenges
  • using role play and calming techniques when faced with potentially challenging situations

The goal of these techniques is to replace unhelpful or self-defeating thoughts with more encouraging and realistic ones.

CBT can help with a range of things, including:

  • depression
  • substance misuse
  • post-traumatic stress disorder (PTSD)
  • anxiety disorders, including panic disorder and phobia
  • obsessive-compulsive disorder (OCD)
  • schizophrenia
  • bipolar disorder
  • eating disorders

CBT can also help with:

  • grief and loss
  • chronic pain
  • insomnia
  • relationship difficulties like a breakup or divorce
  • a serious health diagnosis, such as cancer

If you are interested in Cognitive Behavioral Therapy, SouthEnd Psychiatry is here for you. Our amazing team of licensed therapists are ready to walk along side you in this journey. 

Contact Southend Psych today to inquire about appointment availability and get you on your way to a better place.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

Helping Kids Overcome School-Related Anxiety

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There are many different kinds of anxiety. School anxiety, a condition that can affect children of all ages, manifests as an excessive fear of school and the activities associated with it, such as making friends, speaking in public, or taking tests. Neurologist and former teacher Ken Schuster, PsyD, says that anxiety “tends to lock up the brain,” making school hard for anxious kids.

Know the Symptoms

Healthline.com explains that symptoms of anxiety in children who are 10 and under may include: 

– irritability, crying, yelling, or having a tantrum

– refusal to participate in the process of getting ready for school 

– loss of appetite or nausea as it draws close to time to leave for school 

– nightmares or difficulty sleeping

– headache

– increased heart rate and/or rapid breathing

As students grow older, their anxiety may show itself in the form of external school-avoidance behaviors. Signs of anxiety in children who are in middle and high school will vary across cultures and individual families, but may include

– truancy/excessive absence from class 

– refusal to participate in school activities

– rapid breathing and/or quick heart rate 

– loss of appetite, nausea, or headache

– self-harm behaviors

How to Help

There are many ways to help and support your child through school anxiety. Acting with empathy and compassion, rather than establishing strict rules and punishments is a great place to start. 

Talk openly about feelings and mental health. Make sure to ask questions about school at times when your child is calm. You don’t want to make your child feel interrogated, instead simply give them a chance to make their feelings known so that they feel understood.

Check your Priorities

This is a big one. Sometimes the source of school anxiety may start at home. Take a real honest look at what your parental attitude toward academic success is. This can greatly help children who are afraid of failing.

Get Help From an Expert

Reach out to SouthEnd Psych right away if your child’s anxiety is causing distress or interfering with daily life. Untreated anxiety can lead to other problems, such as depression, substance use disorders, and social isolation. 

Southend Psychiatry is also here to help you navigate conversations with your child’s school personnel to develop a plan. This may include making adjustments to your child’s schedule, providing support in the classroom, or involving your child in social activities outside of school.

Contact Southend Psych today to inquire about appointment availability and get your child on their way to a better place.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

The Connection Between Stress and Sleep

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Studies conducted by Baylor School of Medicine are directly linking stress as a major cause of inadequate sleep routines. Dr. Annise Wilson, assistant professor of neurology and of pulmonary, critical care and sleep medicine, explains that people who are stressed think excessively about responsibilities such as work, family and finances. For teens and young adults in school, this stress often focuses on exams and other important assignments. When one attempts to fall asleep, those thoughts continue and cause numerous disruptions in sleep patterns.

Are you getting enough quality sleep at night? 

If you find yourself struggling with a negative mood, low energy, difficulty concentrating, and/or a general inability to function as usual, this could be due to a lack of quality sleep which many times is a result of stress.

Let’s go through seven ways to manage stress in order to regain a great night’s sleep suggested by WebMD.

  1. Assess what is stressful. The first step in getting a handle on stress is to figure out what’s causing it. Take a good look at your physical condition and your daily activities. Do you have pain? Are you overloaded at work? Once you identify your stressors, you can take steps to reduce them. 
  2. Seek social support. Spending time with family and friends is an important buffer against stress. It can be helpful to share your problems with people who care for you.
  3. Practice thought management. What we think, how we think, what we expect, and what we tell ourselves often determine how we feel and how well we manage rising stress levels. You can learn to change thought patterns that produce stress. Thoughts to watch out for include those concerning how things should be and those that overgeneralize sets of circumstances (for example, “I’m a failure at my whole job because I missed one deadline.”) 
  4. Exercise. Physical activity can help you blow off steam, reducing stress. In addition, flexible, loose muscles are less likely to become tight and painful in response to stress. But it’s best to exercise at least 2 hours before bedtime so your body temperature returns to normal. 
  5. Learn to relax. Practice things like yoga, meditation, or deep breathing. Try taking a warm bath and turning off electronics to help you wind down before bed.
  6. Eat a healthy diet. Junk food and refined sugars low in nutritional value and high in calories can leave us feeling out of energy and sluggish. A healthy diet can promote health and reduce stress.
  7. Delegate responsibility. Often, having too many responsibilities can lead to stress. Free up time and decrease stress by delegating responsibilities.

Reducing your daily stress levels can be challenging. Identifying the cause of stress can be difficult and slow to resolve, however removing the source of stress is vital to getting better. 

Southend Psychiatry is here as you navigate this journey with you. We can come alongside you to offer support and help in reducing your stress and gaining quality sleep. Contact Southend Psych today to inquire about appointment availability and get on your way to a better you.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

Family, Stress & the Holidays

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When you think of the upcoming holiday season, does it immediately raise anxiety and stress levels? If so, you are not alone. This season can sometimes bring unexpected gatherings with toxic family members, an overcommitment of gift-giving, streets full of impatient drivers, and the stress of managing it all.  

There is hope. Believe it or not, we can all still have a joyous holiday despite the stressors that come with this season. Here are some practical tips to help make this holiday one you can genuinely enjoy.

Boundaries. Boundaries. Boundaries.

Boundary issues can be the most difficult to handle at the family level. It can feel uncomfortable if we haven’t practiced this skill. Start with these 4 rules:

  • Set your boundaries. What will you tolerate and not tolerate? What behaviors will you accept and not accept? Include everything from protecting your schedule to how someone can treat you. Write them down and trust your decisions. 
  • Decide the consequences. Most of us have at least one “boundary breaker” in our family therefore decide ahead of time what the consequences will be if your boundary is broken…regardless of who breaks it.
  • Communicate clearly. Make your boundaries and consequences known…especially with family members who are known to cross the line. Be direct and clear. Their response or reaction is not your responsibility.  
  • Follow through. If a boundary is broken, you know what to do. Be firm yet compassionate. Honor yourself by not allowing people to treat you poorly.

Set Realistic Expectations.

For some reason, we can feel like the holidays have to be perfect or even better than last year. We try to top last year’s gift list or attend more parties. FOMO (fear of missing out) is a real struggle for many however it comes at a cost. Consider these ideas:

  • Stick to a budget. Decide ahead of time how much you can afford and stick to it. If you are someone who loves showering people with gifts, think of ways to do this without overspending.
  • Plan ahead. Choose specific days for shopping, baking and family gatherings. Avoid last minute trips to the store by planning your menus and shopping lists in advance. 
  • Take time for yourself. This season is meant to be enjoyed by all…including you. Even setting aside 15 minutes a day alone to take a walk, read, or meditate can drastically reduce stress.

Know When to Seek Professional Help.

Talk therapy is always a good idea…especially when it is with a licensed therapist. If you are feeling persistently anxious, unable to sleep at night or focus during the day, let’s talk. 

Southend Psychiatry is here as you navigate the pressures, demands and triggers of the holidays. We can come alongside you to offer support and help. Contact Southend Psych today to inquire about appointment availability and get on your way to a better you.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

Is it Anxiety or Something More?

Posted on by NM

One positive outcome of the increased awareness surrounding mental health is that people are talking more about anxiety and how to address its impact on our lives. Anxiety and worry are often confused with more panic attacks, and people suffering from anxiety often wonder when anxiety crosses the line to panic. Panic attacks are often more intense and can occur with or without a trigger, while anxiety attacks are a response to a perceived threat.

The following checklist can help you discern if you or someone else is having a panic attack. When several of these conditions exist together, it’s advised to see a medical professional.

–       Irregular racing heartbeat (may simply feel like it)

–       Sweating

–       Sense of impending doom

–       Fear of loss of control or death

–       Trembling or shaking

–       Shortness of breath

–       Tightness in your throat

–       Chills

Southend Psych is here as you navigate the complexities of today. Whether you have moderate to severe anxiety or are experiencing panic attacks and are under the advice of medical professionals, we can come alongside to offer support and help. Contact Southend Psych today to inquire about appointment availability and get on your way to a better understanding of your anxiety.

Southend Psychiatry 

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

Achieving an Optimal State of Mind

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Worry and anxiety are on the rise in our homes. We have been living in a state of seemingly insurmountable odds with the pandemic, a charged political arena, as well as everyday bumps along the road of life. While overcoming worry and anxiety may seem impossible, tried and true practical steps can be taken in order to live a life centered on contentment and growth. 

Get Quality Sleep

One such practical step is simply to document your sleep schedule. While we all have internal rhythms that may vary, many of us fail to realize the importance of adequate sleep. Sleep provides our bodies with essential time for maintenance and repair of many of our life-giving organs, including our brains. When we miss sleep, our minds are not able to function at the highest levels, and that off-kilter feeling can give way to both worry and anxiety. 

Make Easy Changes to Diet

Another practical habit to help you battle worry and anxiety is eating well. Anxiety induced by any number of toxins can take away a sense of balance and stability in your life. Take our addiction to caffeine for example. As a worried people, should we really be consuming vast quantities of products that increase our on-edge feelings? Sugar is also known to affect both our mood and our sleep patterns. Taking a close look at how your diet could be contributing to your feelings of worry and anxiety may uncover ways you can calm your mind and live a steadier life. 

Release Endorphins Daily

And the third in the practical ideas line-up is, of course, exercise. Spending time working out can help reduce worry and anxiety as well. Humans burn energy, and it seems we can either burn it through the exercise our bodies need or through worrying endlessly in the middle of the night about things often beyond our control. So get outside, get active, and release those endorphins- you will be amazed at how this one change can help you sleep better and have less anxiety! 

Again, these simple reminders – adequate sleep, diet, and exercise – may help you reduce worry and anxiety in your own life. A steady, prepared mind is something that we all strive for, and working on these three areas of your life will perhaps enable you to achieve that optimal state of mind.

Schedule your appointment today with one of our SouthEnd Psychiatry clinicians. Book your appointment online or call 1-800-632-7969 to get started today.

Recognizing These Six Signs of Depression

Posted on by NM

Unfortunately, depression does not discriminate. This disease has affected the lives of over 300 million people worldwide. Just looking at statistics can be overwhelming, but it’s necessary to understand the magnitude of what’s happening to those around us. It’s imperative that we are in tune with the ones we love and cue in on the signs and flags they are metaphorically waving. 

6 Signs to Watch For:

Feelings of Worthlessness–

When someone is constantly doubting themselves, never feeling confident in their abilities and their reflections are negative– this is a sign. 

Loss of Interest- 

When someone suddenly loses interest in activities that previously brought them joy such as sex, sporting events, hobbies, and social gatherings–this is a sign. 

Suicidal Thoughts- 

When someone feels they are no longer of use in this world, makes a plan, or speaks of taking their own life–this is a sign. 

Change in Appetite- 

When someone is overeating or undereating due to stress or anxiety, and these habits cause a dramatic change in appearance–this is a sign.

Trouble Sleeping–

When someone begins to lose sleep due to daily stresses such as financial woes, work issues, marital or relationship problems–this is a sign. 

Fatigue-

When someone, rather they get enough sleep or not, has an overwhelming feeling of tiredness–this is a sign. 

Symptoms in children are quite similar, but we must keep a closer watch as 3.1 million children from ages 12-17 are experiencing depression. They might withdraw socially, suddenly become more sensitive, have unusual vocal outbursts, or feel overwhelmed with sadness. 

Regardless of the different outlets available to those who are depressed, 35% still receive no help. Listening is invaluable. Listen to your friends and family.  Check in on them and ask the questions that in a positive way, force an answer that will allow you to help. Here are some examples of questions to ask:

How can I best support you?

  • What specifically is hurting you? 
  • Who do you have in a supportive circle at work? At school? At home? 
  • What night can I bring dinner so we can talk? 
  • My calendar is open, pick a morning and let’s meet for coffee. 

Ask the questions, have the conversations, and tune in to those around you.

The flags will wave, it’s critical that you see them. Once seen, take the next step and have the conversations. Bring a certified professional in. Don’t be afraid to push them toward healing. At Southend Psychiatry, we offer services primarily online and in-person at flexible locations near you, and will be ready to support you and those you love on the path to mental wellness!

The Day is Coming- Let’s Cope with Heading Back

Posted on by NM

For most companies and schools, Labor Day is THE day. The day that offices and classrooms will begin to fill again. The day that many are looking forward to while others are dreading. The day where so many worries will surface and anxiety will take hold. 

Working from home and remote learning offered a safe haven.

With the deadline approaching to re-enter the world not as we knew it, there are elements that are likely to cause more worry. Public transportation, no reliable childcare, getting sick and lack of space are the most mentioned concerns when surveyed. Just like adults, kids have worries too, and we all need to know how to navigate through their feelings. Remember, that any anxiety you feel is normal. We love order, making plans and following routines. Upon returning, order-plans-routines may all be up in the air.  However, humans are exceptional at adapting. Remember that when you walk into the office or you’re preparing your children for class next week. 

How can we make it a smooth return to the physical workplace or classroom? 

  • Dress Rehearsal – Make lunches, lay out clothes, set the alarms and practice a dry run of an actual day back to work and school. Iron out all the kinks. This means stepping on to the subway or hailing a cab, socially interacting with others in public and then coming home to work through the feelings. 
  • Schedule a time to relax – As busy as we can find ourselves, make sure that you schedule in some time to breathe, take a bubble bath, read to the kids, go for a walk or just sit. Getting back into the groove is going to be exhausting and this time of relaxation is imperative for you and the kids. 
  • Maintain a routine – Being home means the routine may have gone right out of the window. You’ve taken breaks when you needed one, made an afternoon tea and possibly even had a lunchtime nap while at home.  The office and school setting is quite different and an adjustment will take time. Give yourself and the kids that time by establishing the routine now. 
  • Ask for the employer’s or school’s COVID 19 policy – Prior to returning, make sure you are well versed in what is in place to protect you and your children. If you feel uneasy, this is the time to reach out and ask the questions. This also gives you time to prepare yourself and the kids on how to handle situations that may arise as you re-enter. 
  • Show yourself some mercy – Don’t enter back in full force and go 100 mph because you’ve got a to-do list a mile high. Take it slow. 
  • Practice calming methods – Breathing exercises are key to calming down and easing your mind. Teach these to your children as well. Equip them with the same tools that you intend to return with next week. 

Remember, emotions and feelings are real.

It’s normal to be cautious, nervous or even weary, but it’s also important to be prepared to re-enter the world with a toolbox filled with the right tools. These strategies will help you feel some much-needed ease this fall as we try and learn how to navigate in another new normal. 

Our Resilient Children Need Healthy Parents

Posted on by NM

As we trudge (seems an appropriate verb, some days) through the first months of a new year, we’re still blanketed by many of our old stresses. The environment is hard for mothers and fathers who have seen their routines and schedules materially disrupted.  And so I’m led to remind you all – THIS IS A MARATHON, NOT A SPRINT. So, what in the world do I mean by those words, exactly?

I mean…. Breathe. Pause. Be patient. We’re still in the midst of the pandemic. Our socio-political landscape remains volatile. Unemployment won’t be a quick fix either. Further, our children are still challenged with the uncanny mixture of in-person vs. remote class learning.  The point is that we have a chance to set our expectations properly, for the long term, so we can be the best parents we can be for our children. So, to be direct, I encourage you to settle in, accept this new normalcy and stop waiting for things to be “normal” again. Our kids are resilient and they need us to be well strong and healthy! 

UNPLUG

If you are unbalanced and unwell as a mother or father, it makes sense that you won’t be fit to best care for your children and healthily guide them through these rough waters. One option we all have from time to time is to unplug, whatever that means for you. And do it without guilt! Not always easy as a parent, I know… But the fact is we are all juggling so much and every person must have a healthy path to recharge and reset. Just do so with open communication… but taking the necessary “me time” is a MUST!

POSITIVITY IS A CHOICE

This is the one which sometimes hits me between the eyes, figuratively speaking. Specifically, we all have the ability to choose where our mental + emotional focus lie – in the negative or the positive. The world isn’t going to change, but where I spend my energy can, and I want to be sure to spend it well. For a real-life example, I have a high-stress career which I absolutely love with all of my soul. One trade-off is that for several years of my young son’s life I didn’t see him very much. A little bit in the morning, and an hour or two before bedtime in the evenings at best. Ugh. But today, as so much of our lives (including my practice!) is remote/virtual, I’m blessed to be with my son at home more, knowing he’s just in the other room. This is precious time to me and I’m choosing to find the GRATITUDE in it.

BOUNDARIES ARE OK

This idea relates to my previous thoughts on unplugging. I’m giving you room, right here, right now – to set healthy boundaries when and where you need them. One boundary may be taking the room to be imperfect. To make mistakes. To get bad news. Please let me remind you – SETBACKS DO NOT EQUAL FAILURE. Setbacks do not equal failure. I said it twice because I’m making a point. And as always, when considering your partner and loved ones, keeping open communication is healthy when defining what your boundaries are, but self care cannot be understated these days.

Self care tips for parents

I hope you took even a bit of encouragement away from this article – I know firsthand how hard parenting in this environment can be. But I thank you for being part of the SouthEnd journey!

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