Anxiety Archives - MH Thrive

How to Quit Worrying

mhthrive — Wed, 21 Feb 2024 08:38:26 +0000

Worry and anxiety are both part of the human experience and affect just about everyone at some point in their lives, whether they have a diagnosed condition or not. No matter if it’s concern about the future, finances, or health, nearly everyone has dealt with these feelings. While it’s normal to worry occasionally, excessive worry can wreak havoc on our mental, and even physical, health. In this blog, we explore the art of quitting worrying and managing anxiety effectively so that you can get back to living a worry-free life.

The Prevalence of Worry and Anxiety

When it comes to the prevalence of anxiety and worry, the data speaks for itself:

Anxiety Disorders: Anxiety disorders are the most common mental health disorders in the United States, affecting approximately 40 million adults, which is about 18% of the population, according to the Anxiety and Depression Association of America (ADAA).
Global Worry Statistics: A global survey by the World Mental Health Survey Initiative found that, on average, around 31% of people have experienced an anxiety disorder in their lifetime. This data highlights the worldwide prevalence of anxiety-related issues.
Economic Impact: Anxiety disorders cost the U.S. more than $42 billion per year, according to a study by Greenberg et al., published in the Journal of Clinical Psychiatry.
The College Conundrum: Anxiety and worry affect students significantly. The American College Health Association reported in 2020 that over 50% of college students sought counseling for anxiety-related concerns.
Workplace Stress: According to the American Institute of Stress, job stress is far and away the major source of stress for American adults. It has been estimated to cost businesses up to $300 billion annually.

Strategies to Quit Worrying

Identify the Source of Worry: The first step in quitting worrying is identifying the source of your anxiety. Take a few moments to reflect on what’s causing your distress. This self-awareness can help you target your efforts effectively.
Practice Mindfulness: Mindfulness techniques can help you stay in the present moment and reduce the tendency to worry about the future. You might try meditation, yoga, or any other practice that forces you to settle down and remain focused on the moment.
Time Management: Proper time management can alleviate worry by helping you prioritize tasks and deadlines effectively. This way, you can prevent the buildup of stress from looming deadlines.
Social Support: Share your worries with friends or family. Sometimes, just talking about your concerns can provide relief and a fresh perspective.
Professional Help: If your worrying is persistent and interferes with your daily life, getting professional help from a therapist or counselor is one of the best ways to cope. According to the National Institute of Mental Health, more than 60% of people with anxiety disorders don’t receive treatment. Don’t let yourself fall into that category.
Exercise: Regular physical activity releases endorphins, which can improve your mood and reduce anxiety by quite a bit.
Caffeine and Alcohol: Excessive caffeine and alcohol consumption exacerbates anxiety, contrary to popular belief. Reducing or eliminating these substances from your diet might just help reduce your worry.
Educate Yourself: Sometimes, understanding the root causes of your worries can alleviate anxiety. Learning more about the things you fear can provide clarity and reduce irrational concerns.
Progressive Muscle Relaxation: This technique involves tensing and then relaxing different muscle groups to reduce physical tension and anxiety.

The Power of Positive Thinking

The way you think can greatly impact your level of worry and anxiety. According to the Anxiety and Depression Association of America, negative thinking is a key component of anxiety. Here are some strategies for promoting positive thinking:

Challenge Negative Thoughts: Whenever you catch yourself thinking negatively, challenge those thoughts by asking, “Is this really true?” Often, our worries are based on irrational fears.
Practice Gratitude: Regularly taking time to reflect on the things you’re grateful for can help shift your focus away from worry and towards appreciation.
Visualize Success: Instead of dwelling on potential failure, visualize yourself succeeding in challenging situations. This positive imagery can boost your confidence and reduce anxiety.
Affirmations: Repeating positive affirmations can help reprogram your mind to think more optimistically. Phrases like “I am in control of my thoughts and feelings” can be particularly helpful.
The Importance of a Healthy Lifestyle

A healthy lifestyle plays a significant role in reducing worry and anxiety. Statistics show that exercise and a balanced diet can have a positive impact on your mental health:

Diet: A diet rich in fruits, vegetables, protein, and whole grains is associated with a reduced risk of developing depressive and anxiety disorders. What you eat matters.
Sleep: Poor sleep is a major contributor to anxiety. Aim for 7-9 hours of quality sleep each night to help reduce worry.
Alcohol and Substance Use: The Substance Abuse and Mental Health Services Administration reports that individuals with anxiety disorders are more likely to misuse alcohol and drugs. Reducing or quitting these substances can alleviate anxiety.

Practical Tips for Daily Life & Stress Management

To further assist you in quitting worrying, here are some practical tips to incorporate into your daily routine:

Limit News Consumption: Constant exposure to negative news can increase worry. Limit your news intake and consider focusing on positive and informative content.
Create a Relaxing Environment: Surround yourself with calming elements, like soothing music, aromatherapy, or comfortable blankets and pillows, to create a stress-free space at home.
Stay Organized: Keeping an organized workspace and daily schedule can help reduce stress and the potential for worry.
Breathing Exercises: When feeling overwhelmed, practice deep breathing exercises to calm your nervous system.
Limit Tech Use: Too much screen time can contribute to anxiety. Put boundaries in place for your tech use and take breaks from your devices as needed.

Final Thoughts

Worry and anxiety are common experiences, but they don’t have to control your life. A combination of self-help techniques, positive thinking, a healthy lifestyle, and practical tips can lead to a more stress-free life. Next time you find yourself worrying, give these coping mechanisms a shot and watch your worry slowly but surely fade away.

We Can Help!

MHThrive provides Individual Therapy, Couples and Marriage Counseling, and Family Therapy at our locations in Katy, The Woodlands, and the Clear Lake area of Houston, Texas. We also provide telehealth therapy for anyone who resides within the State of Texas. To schedule an appointment with one of the MHThrive therapists, contact us at 713-477-0333 or visit www.mhthrive.com to learn more.

If you or someone you know is experiencing any mental health or substance abuse issues, New Dimensions can help. Our team of experienced therapists and psychiatrists can help you overcome these challenges and help you develop the skills you need to thrive. To schedule a complementary assessment or to find out more about our programs, contact us at 1-800-685-9796.

Online Treatment Programs provides Teletherapy Partial Hospitalization and Intensive Outpatient Programs allowing participants to receive intensive therapy with our licensed therapists and psychiatrists without having to leave home. If you or someone you know is struggling to overcome depression, anxiety, bipolar disorder, trauma, panic attacks, PTSD, alcoholism, drug abuse, or other mental health or addiction issues, we can help. To schedule a complementary assessment or to find out more about our teletherapy programs, contact us at 1-800-685-9796.

References

Eagleson C, Hayes S, Mathews A, Perman G, Hirsch CR. The power of positive thinking: Pathological worry is reduced by thought replacement in Generalized Anxiety Disorder. Behav Res Ther. 2016 Mar;78:13-8. doi: 10.1016/j.brat.2015.12.017. Epub 2016 Jan 8. PMID: 26802793; PMCID: PMC4760272.
Gottschalk M. Genetics of generalized anxiety disorder and related traits. Dialogues in Clinical Neuroscience. 2017;19(2):159-168.
Newman MG, Llera SJ, Erickson TM, Przeworski A, Castonguay LG. Worry and generalized anxiety disorder: a review and theoretical synthesis of evidence on nature, etiology, mechanisms, and treatment. Annu Rev Clin Psychol. 2013;9:275-97. doi: 10.1146/annurev-clinpsy-050212-185544. PMID: 23537486; PMCID: PMC4964851.

The post How to Quit Worrying appeared first on MH Thrive.

How To Cope with Change

mhthrive — Wed, 18 Oct 2023 08:07:43 +0000

Change is an inevitable force that all of us endure throughout our lifetime. It’s a universal constant that can be both exhilarating and daunting; a rollercoaster of emotions for many. From shifting careers and relationships to adapting to new environments or facing unexpected circumstances, the only certainty in life is change itself.

Learning how to cope with change becomes a fundamental skill that can make the difference between thriving and merely surviving in the face of life’s ever-shifting tides. In this blog, we discuss what change is and offer guidance on how to best cope with it.

The Nature of Change

Change comes in a variety of forms, and in many cases is unannounced and unpredictable. Whether it’s a long-anticipated transition or an abrupt deviation from the norm, the emotional response it triggers can be intense and downright scary. Denial, resistance, fear, and anxiety are just a few of the emotions that can arise when confronted with change. Understanding the nature of these emotions and acknowledging them is the first step toward healthy coping.

Types of Change

Recognizing the different types of change can empower us to better cope and adapt. From planned changes to hurdles thrown our way, here are some common types of change that we encounter throughout our lives:

Planned Changes: These are the kinds of changes that we anticipate and consciously decide to make. Examples of this include changing careers or moving to a new city. While planned changes do offer a sense of control, they still require a good amount of adjustment and coping as we step into this new phase.
Transitions: Transitions are life events that mark a relatively large shift in our roles or identities. This could be becoming a parent, retiring from a long career, or marriage. Transitions often bring mixed emotions, as we say goodbye to one chapter while preparing for the next.
Unexpected Changes: Life has a way of throwing curveballs, usually when we least expect them. A sudden job loss or a relationship breakup are examples of unexpected changes that can be particularly challenging to cope with. These changes can trigger emotions like shock, disbelief, grief, and anxiety.
Developmental Changes: Developmental changes are simply the natural progressions we go through as we age. These changes might be physical, emotional, or psychological. Puberty, adulthood, midlife crisis, and entering the elderly stage of life are all examples of developmental changes that require us to adjust our self-concept and adapt to new realities.
Organizational Changes: In the professional space, organizations often change restructurings or leadership transitions. These changes can impact job roles, team dynamics, and work processes, making an impact on everyone. Coping with organizational changes involves not only individual adaptation but also navigating the dynamics of the larger group.
Cultural and Societal Changes: As societies evolve, cultural norms and values shift, sometimes leading to some major societal changes. Adapting to changing social dynamics or shifts in political landscapes can challenge our beliefs and perspectives, which is often uncomfortable.
Environmental Changes: Environmental changes, like natural disasters or climate-related shifts, often have profound effects on our lives. These changes require quick adjustments and resilience as we navigate immediate disruptions and work toward rebuilding. It can also be scary to not have any control over the situation.
Personal Changes: Personal growth and self-improvement are ongoing journeys that involve intentional changes for the better. Taking up a new hobby or pursuing a healthier lifestyle are just a few examples of personal changes that contribute to our betterment.

Understanding the specific type of change we’re facing can influence how we approach coping strategies. For planned changes, we might benefit from careful planning and goal setting. Unexpected changes might require more immediate stress-management techniques and a strong support network. Developmental changes, on the other hand, can be eased by self-reflection and seeking guidance from mentors. Organizational changes might call for effective communication and team-building skills.

Types of Coping

Problem-Focused: This approach directly tackles the root cause of distress. It involves methods like active problem-solving, planning, exercising restraint, and putting aside competing activities.
Emotion-Focused: Techniques such as positive reinterpretation, acceptance, finding solace in religion, and employing humor fall into this category.
Meaning-Focused: Individuals utilizing this approach employ cognitive strategies to discern and manage the significance of the situation, finding ways to make it meaningful and understandable.
Social Support-Seeking: This category involves seeking solace and assistance from one’s community to alleviate stress, whether through emotional support or practical assistance.

Embracing the Unknown: At the heart of coping with change lies the ability to embrace the unknown and walk forward with confidence. The uncertainty that accompanies change can be unsettling, yet it’s also an incredible opportunity for growth. Viewing change as a chance to learn and broaden our horizons can shift our perspective from fear to curiosity. This shift paves the way for resilience and adaptation.

Maintaining Perspective: When faced with larger changes, it’s easy to become fixated on the details and lose sight of the bigger picture. Maintaining perspective allows us to see beyond the immediate challenges and envision the potential positive outcomes that change can bring. Reflecting on past experiences of change can provide a roadmap of how we navigated similar situations and emerged stronger.

Flexibility and Adaptability: Coping with change requires a willingness to be flexible and adaptable. We must be open to bending our plans and expectations, as this is often required of us. Flexibility doesn’t imply giving up on our goals; instead, it suggests finding new routes to reach them. This ability to pivot and adjust is a hallmark of resilience.

Building Up Resilience: Resilience is the cornerstone of effective coping. It’s the capacity to bounce back from adversity, to find strength amidst challenges, and to use setbacks as steppingstones toward personal growth. Resilience isn’t an innate trait but a skill that can be honed through practice. Building a support network of friends or family can provide valuable resources when facing change.

Focus on Self-Care: During times of change, self-care becomes even more important. Taking part in activities that nourish the body and mind helps us manage stress and feel all around better. Regular exercise, balanced nutrition, mindfulness practices, and adequate sleep create a strong foundation for coping with change. These practices not only enhance our ability to adapt but also boost our quality of life, making everything easier to handle.

Master Mindfulness: Mindfulness can be a powerful tool for coping with change, though it is an art that requires practice. Ultimately, it allows us to observe our thoughts and emotions without becoming entangled in them, creating a sense of inner calm and clarity. Mindfulness enables us to respond to change with intention rather than react out of fear or resistance.

Be Realistic: Change often comes with a learning curve, and setting realistic expectations for ourselves is crucial for minimizing frustration. It’s okay to acknowledge that there might be challenges along the way and that not everything will go as planned. By letting go of the need for perfection and embracing a growth mindset, we create space for self-compassion and a more patient approach to our journey through change.

Seek the Help of a Professional: In some instances, the magnitude of change can feel too overwhelming, and coping might require the help of a professional. Therapists, counselors, or other specialized professionals can provide insights and tools for navigating change, especially when dealing with complex emotions or traumatic experiences. Seeking help is always a sign of strength and a proactive step toward effective coping.

Look For Meaning and Opportunity: Amidst the inevitable turbulence of change, there lies the potential for finding deeper meaning and opportunities. Change often prompts us to reevaluate our priorities and realign our paths with what is best for us both now and in the future. Reframing change as a catalyst for personal growth allows us to harness its energy to create a more balanced and healthy life.

We Can Help!

The post How To Cope with Change appeared first on MH Thrive.

How Anxiety Affects Your Physical Well-Being

mhthrive — Wed, 06 Sep 2023 09:56:24 +0000

Anxiety, often dismissed as a mere mental state, is a force that extends far beyond our thoughts. The impact of anxiety can reverberate throughout our bodies, affecting various physiological processes. Even though we might notice most of the impacts of anxiety and stress in our minds, our bodies are picking up on these feelings and reacting in primarily negative ways. Although stress can be beneficial for us in some ways, prolonged exposure to stress can wreak havoc on the body. In this blog, we will explore how anxiety affects the physical body and share some tips on how to decrease this impact.

What Is Anxiety, Really?

Before delving further into the physical effects of anxiety, let’s take a moment to understand what anxiety truly is. Anxiety is a natural human response to perceived threats or stressors. It’s our body’s way of preparing us for potential danger, triggering a cascade of physiological and psychological reactions.

While occasional anxiety is a normal part of life, chronic or excessive anxiety can be debilitating. Generalized Anxiety Disorder is a common anxiety disorder characterized by persistent and excessive worry about everyday situations. Other anxiety disorders include panic disorder, social anxiety disorder, and specific phobias. Some people might also experience more specific anxieties, like those linked to health or flying in an airplane.

Anxiety can stem from various factors, including genetic predisposition, life experiences, and imbalances in brain chemistry. It can manifest as racing thoughts, feelings of restlessness, irritability, difficulty concentrating, and physical symptoms like muscle tension and fatigue.

The Stress Response and Its Surprising Side Effects

When anxiety strikes, your body responds by activating the stress response, often referred to as the “fight-or-flight” response. This biological mechanism, designed to protect us from immediate threats, can have unintended consequences when triggered frequently.

During an anxiety episode, stress hormones flood your body, leading to increased heart rate, rapid breathing, and heightened muscle tension. However, anxiety can also impact your digestive system. Upset stomachs, indigestion, and even irritable bowel syndrome can be linked to chronic anxiety. It’s a reminder that our mind and body are inextricably linked.

Skin Deep: Anxiety’s Impact on Your Complexion

While stress may not directly cause acne, it can worsen existing skin conditions or trigger flare-ups. The stress hormone cortisol, released during anxiety, can increase inflammation, leading to a host of skin issues, including acne, eczema, and psoriasis. Anxiety can also disrupt the delicate balance of your skin’s oil production, resulting in oilier or drier skin than usual.

Try to remember to pamper your skin and incorporate stress-relieving activities into your routine for that coveted healthy glow. Drinking a lot of water can also help flush out some of the toxins that contribute to dull, oily skin.

Sleep, Anxiety’s Elusive Companion

Anxiety and sleep often engage in a frustrating dance, each affecting the other. Sleep disturbances, such as insomnia or restless nights, can be both a symptom and a consequence of anxiety. When anxiety keeps our minds racing, it becomes difficult to find solace in the land of dreams. Conversely, inadequate sleep can exacerbate anxiety symptoms, creating a vicious cycle.

Lack of sleep not only affects your mental state but also takes a toll on your physical health. It weakens your immune system, impairs cognitive function, and increases the risk of chronic conditions like heart disease and diabetes. Make sure that you prioritize quality sleep, practicing relaxation techniques, and establishing a bedtime routine that promotes tranquility.

Getting anywhere from seven to nine hours of sleep is recommended for most healthy adults, though this can vary. Also, avoid alcohol or stimulants that might inhibit the body from entering a full sleep cycle. Even though alcohol is often considered a way to relax, it prevents the body from getting adequate sleep and you will pay the price the following day.

Anxiety and the Digestive System

Those butterflies that you feel in your stomach when you feel anxious are science-backed. It turns out there’s a scientific reason for that sensation, linked to anxiety. Anxiety can interfere with the normal functioning of your gastrointestinal system, leading to a range of issues, such as nausea, diarrhea, or constipation.

The gut-brain connection, often called the “second brain,” plays a crucial role in our overall well-being. Anxiety disrupts this connection, affecting the balance of good and bad bacteria in your gut. Consequently, conditions like irritable bowel syndrome may arise or worsen. By nurturing a healthy gut through a balanced diet, regular exercise, and stress management techniques, you can promote better digestive health and alleviate anxiety-related symptoms.

You can also take probiotics or include foods that naturally contain these healthy bacteria in your diet. Pre and probiotics are powerful tools to rebuild gut health and counteract the harmful effects of cortisol within the body.

The Irony Of It All

In most cases, we experience anxiety to protect ourselves from something that we perceive as harmful. In essence, it is our body and brain trying to keep us safe. The irony of this is that we are inflicting far more harm on our bodies over time if we do not manage this anxiety.

Taking the above tools into consideration can help us keep our bodies running smoothly and decrease the amount of cortisol being dumped into the bloodstream at any given time. Saving our anxiety and stress responses for when we truly need it can help keep our skin, gut, and body protected from unnecessary damage.

The Takeaway

Anxiety is not just a figment of the mind but a force that can manifest physically. By understanding the relationship between anxiety and our bodies, we empower ourselves to take better care of our overall well-being. From skin issues to sleep disturbances and digestive problems, anxiety’s impact on our physical health can be far-reaching.

Managing anxiety involves a holistic approach that includes self-care, stress management techniques, and seeking professional help when needed. Through prioritizing our mental and physical health, we can break free from anxiety’s grasp and live more fulfilling lives. The next time anxiety knocks on your door, take a deep breath, remind yourself of its effects, and embrace the power to overcome it. Your body and mind will thank you for it.

We Can Help!

The post How Anxiety Affects Your Physical Well-Being appeared first on MH Thrive.

Coping with Anxiety: 10 Strategies That Actually Work

mhthrive — Wed, 24 May 2023 08:08:32 +0000

If you’ve ever struggled with anxiety in any capacity, then you know how difficult this condition can be to cope with. Anxiety is an unfortunately common experience for many people, and it has the power to affect nearly every aspect of a person’s life. From social withdrawal, to lack of appetite, and a decrease in general affect, its impact is widespread.

Some people may suffer from situational anxiety whereas others might suffer from Generalized Anxiety Disorder. This condition affects a person’s daily life and is characterized by persistent worry about miscellaneous things. In many cases, it can feel completely random. The good news is that there are strategies that can help you cope with anxiety and feel more in control of your emotions and experiences. In this blog, we’ll explore 10 strategies that actually work and can help give you your power back.

1. Identify Your Triggers

The first step in coping with anxiety is to identify your triggers. What situations, people, or events tend to make you feel anxious? Once you know exactly what triggers your anxiety, you can work to manage those triggers.

For example, if you know that public speaking makes you anxious, you could practice your presentation ahead of time and take deep breaths to calm your nerves. Or, if social situations are a trigger, you can try to limit your exposure to large groups of people and focus on spending time with close friends or family members. If this feels impossible to do on your own, seeking the help of a mental health professional is an excellent way to uncover your personal triggers. Therapists and counselors are experienced in identifying the root cause of many mental health conditions, including anxiety.

2. Practice Mindfulness

Mindfulness is a technique that involves focusing on the present moment and accepting your thoughts and feelings without judgment. Practicing mindfulness can help you feel more grounded and centered, which can reduce feelings of anxiety.

To practice mindfulness, find a quiet place to sit and focus on your breath. When your mind wanders, gently bring your attention back to your breath. You can also try other mindfulness techniques, such as body scans or guided meditations. In the beginning, this practice can be difficult and does require patience and consistency. Attending yoga classes or searching for guided meditations on YouTube is a great place to start.

3. Get Regular Exercise

Exercise is one of the most successful ways to reduce anxiety because it releases endorphins, which are the feel-good chemicals in the brain. Regular exercise can also help you sleep better and reduce muscle tension, which can be helpful if you tend to carry stress in your body.

Find an exercise routine that you enjoy and that fits your lifestyle. It could be anything from running or biking to yoga or dance classes. Whatever it is, be sure to engage in it regularly. An hour of exercise per day has been shown to drastically decrease stress and anxiety, and when done routinely, can improve a person’s quality of life. In addition to this, studies have shown that high-intensity exercise is even more beneficial for anxiety than low intensity. Some high-intensity exercises to try out are cycling, running, kickboxing, or any other activity that gets your heart rate up significantly.

4. Practice Self-Care

Self-care is one of the most underutilized yet essential parts of coping with anxiety. When you’re anxious, it can be easy to let this fall to the wayside. Make sure you’re taking care of your basic needs, such as eating a healthy diet, getting enough sleep, and staying hydrated. If we are not adequately taking care of our bodies, our mind is likely to suffer as well. Take time to do things that you enjoy, whether it’s reading a book, taking a bath, or spending time with people you love.

5. Limit Your Exposure to News and Social Media

The 24-hour news cycle and a constant stream of social media updates can be overwhelming and can spark feelings of anxiety in most people. If you find that news and social media are a serious trigger for you, try limiting your exposure or eliminating it altogether. You could try setting specific times of day to check your phone or turn off notifications altogether.

6. Use Relaxation Techniques

Relaxation techniques, like deep breathing, progressive muscle relaxation, or visualization, are known for their ability to reduce feelings of anxiety. The goal of these techniques is to help you feel more relaxed and calmer in the moment. When you find yourself feeling panic, engage in one of these techniques to distract the mind and body.

In order to practice deep breathing, you’ll need to take a deep breath in through your nose for a count of four, hold for a count of four, and then exhale through your mouth for a count of four. Repeat this cycle several times until you feel more relaxed.

7. Practice Gratitude

Practicing gratitude can help shift your focus away from negative thoughts and feelings, which can be helpful in reducing anxiety. Many studies have shown that gratitude has the power to reduce the severity of anxiety and depression in people of all ages. This is helpful because it forces the brain to switch from a lens of worry and fear to one of thankfulness and positivity. When done regularly, this practice can become more automated and less difficult.

To practice gratitude, try writing down three things you’re grateful for each day. They could be as simple as having a roof over your head or having a supportive friend. Starting your day with this practice helps to put your mind in a positive state and can allow you to start your morning off strong.

8. Seek Professional Help

Although this can be difficult, if you find that your anxiety is interfering with your daily life or you’re having trouble coping, it’s time to seek out help. A mental health professional will work with you to develop a treatment plan that meets your needs and can restore a sense of peace in your life.

There are quite a few types of therapy that are helpful in treating anxiety, such as cognitive-behavioral therapy, EMDR, or exposure therapy. Medication might also be an effective treatment worth exploring, depending on the severity of the anxiety.

9. Connect with Others

Talking to a friend or family member about your feelings can help you feel less alone and more supported as you attempt to deal with your anxiety. Joining a support group or online community is a helpful way to connect with others who are going through similar experiences. Sharing your personal testimony is therapeutic in many cases and hearing the testimonies of others can remind you that you are not alone in your struggles.

10. Practice Acceptance

Lastly, it’s especially important to practice acceptance when coping with anxiety. Acceptance, in this sense, means acknowledging and accepting your feelings and thoughts, even when they’re uncomfortable to deal with.

Rather than trying to push away or ignore your anxiety, try to simply accept it for what it is. Recognize that it’s a normal part of the human experience and that it’s okay to feel anxious at times.

Coping with anxiety in any capacity is challenging, but there are many strategies that can help. With the proper steps in place, you can learn to manage your anxiety and feel more in control of your emotions. Each person’s journey with mental health struggles is unique, and it’s vital to find the strategies that work best for you.

We Can Help!

The post Coping with Anxiety: 10 Strategies That Actually Work appeared first on MH Thrive.

How To Deal With Employee Burnout

mhthrive — Wed, 10 May 2023 17:33:39 +0000

Burnout is an all-too-common issue in the workplace and can lead to a host of negative consequences that impact everything from a person’s home life to their professional success. The cyclical nature of the workplace is counterproductive for many people and forces them into a state of unhappiness in many cases. Without proper interventions and support, employees are essentially set up for failure.

If you’re an employer, you need to be aware of what burnout is, the common scenarios that can cause it, and how to deal with it effectively to prevent it from impacting your workforce. Without addressing burnout, organizations are more likely to lose quality employees and experience diminished productivity.

What is Burnout?

Burnout is a holistic state of physical, emotional, and mental exhaustion that results from prolonged stress and can occur when employees feel overwhelmed or unequipped to handle the demands of their job. It’s important to distinguish that burnout is not the same as stress, which is just a normal response to challenging situations. That being said, chronic stress can lead to burnout if it continues for an extended period and isn’t dealt with.

Common Scenarios That Can Cause Burnout

This issue is not a one-size-fits-all and the root of burnout can be different for everyone. In many cases, though, there are some common themes that contribute to the development of this condition. Some of the scenarios that contribute to employee burnout include:

Excessive workload: With too much work on their plate, employees can find themselves depleted. Feeling overwhelmed and unable to meet the demands of the job can cause employees to feel stressed and exhausted.

Lack of control: When employees feel that they have no say in how they do their job or have no control over their work environment, it can contribute to burnout. Feeling powerless can also lead to a sense of helplessness and frustration, which may push them to quit.

Poor work-life balance: Not having a balance between personal and professional responsibilities can be harmful to a person’s quality of life. Ultimately, this can make employees feel exhausted, stressed, and generally unhappy.

Insufficient support: When people feel that they don’t have enough support from their employer or colleagues, it can push them towards burnout. They are more likely to feel unmotivated as well.

The Results of Burnout

Being burned out can lead to a range of negative outcomes, both for the employee and the employer. These results are both internal and external as well. For employees, burnout is known to cause physical and emotional symptoms, like chronic fatigue, headaches, anxiety, and depression. On top of this, it can lead to reduced job satisfaction, a lack of motivation, and an increase in absenteeism. Burnout has the ability to spill into all aspects of a person’s life, affecting their relationships, perceived quality of life, immune system, and more.

For example, an employee that is burned out is not likely to have the energy to properly cultivate their familial relationships. This may cause them to suffer within their roles as a spouse or parent. Additionally, they are more likely to become ill frequently as chronic stress suppresses the immune system. As a result, they might miss work more frequently and are less equipped to help within their own home. This has the power to cause a spiral effect, decreasing their overall happiness with their life.

For employers, burnout can lead to a decrease in productivity, a loss of quality employees, and increased healthcare or onboarding costs as a result. This can be stressful on the company as a whole and can affect their bottom line.

How to Deal with Burnout as an Employer

Dealing with employee burnout requires a proactive approach from employers as it requires being addressed beforehand as well. Here are some strategies that employers can use to prevent and address burnout in the workplace:

Encourage work-life balance: A balance between home and work is critical for a person’s happiness and ability to succeed. Encouraging employees to take breaks and prioritize their personal life can also help with this.
Create a supportive work environment: Employers can foster a supportive work environment by encouraging open communication and openly speaking about mental health when necessary. A supportive work environment can help employees feel valued, heard, and supported. In turn, this may increase their interest in seeing the company succeed.
Provide opportunities for growth and development: In order to create a sense of motivation and drive, employers should provide opportunities for growth within their company. These opportunities can help employees feel motivated and engaged, which can increase their productivity and excitement for work.
Manage workload and expectations: All employers can manage workload and expectations by setting realistic goals and deadlines and setting them up for success. Ensuring that employees feel confident in their ability to meet the demands of their job increases their sense of achievement and overall drive.
Address burnout when it occurs: Organizations should be prepared to address burnout when it inevitably occurs. This might involve offering time off when needed or making accommodations to their workload on a case-by-case basis. Addressing burnout in a timely and compassionate manner can help prevent it from becoming a long-term issue.
Advertise and encourage self-care: Encouraging employees to engage in self-care activities, such as exercise, meditation, or therapy, is another helpful strategy. Many companies scold employees for taking time to themselves, not realizing that this is counterproductive to their goals.
Lead by example: Employers can lead by example by modeling healthy work habits, like taking frequent breaks and setting realistic expectations for themselves and their employees. When employers prioritize their own well-being, they send a message that employees’ well-being is also important.
Build a culture of trust and respect: Employers can build a culture of trust and respect by valuing employees’ opinions and treating them with kindness and compassion at all times. A culture of trust and respect can help employees feel supported and can help retain them. When this is lacking, turnover is likely to remain high.
Conduct regular check-ins: Conducting regular check-ins with their employees to assess their job satisfaction and overall well-being is another key tool to utilize. These check-ins can provide an opportunity to address any issues before they escalate and prevent burnout from occurring.
Provide resources and support: Offer resources such as counseling or complimentary access to mental health professionals. Show your employees that you care about their well-being by offering them support and resources when they need it.
Encourage autonomy: Give your employees the autonomy to make decisions and take ownership of their work. This can help them feel more in control and less overwhelmed by their responsibilities.
Recognize and reward good work: Recognize and reward employees for their hard work and contributions. Celebrate their achievements and provide positive feedback regularly to boost their morale and motivation.

Employee burnout can have serious consequences for both employees and employers. However, with the right strategies and support, employers can prevent and address burnout in the workplace. In doing this, employers can not only prevent burnout but keep their employees feeling mentally and physically healthy. At the end of the day, addressing burnout is not only the right thing to do for employees but is critical for the success of any company or organization.

We Can Help!

Keywords: Employee burnout; burnout; dealing with burnout; coping with burnout

The post How To Deal With Employee Burnout appeared first on MH Thrive.

How to Effectively Manage Anxiety

mhthrive — Wed, 04 Jan 2023 09:32:46 +0000

Anxiety is a normal part of the human experience. For example, a person may experience anxiety before giving a speech, taking a test, or walking down the aisle before getting married. For most people, these moments of anxiety fade quickly. Some people, however, experience anxiety that is so severe or long-lasting that it begins to affect their ability to function.

Understanding the Fight or Flight Reaction

Fear and anxiety are similar in that they both activate the natural survival mechanisms of the body. When someone is in danger, their body reacts automatically to the threat. Their senses become heightened and their muscles constrict so that they can either fight against the danger or run away from it. This “fight or flight” reaction is a powerful coping mechanism that can help us survive “life and death” dangers. Unfortunately, this same “fight or flight” reaction can create problems when anxiety is involved.

How Anxiety and Fear Differ

One way to describe anxiety is that it is fear of something in the future based on something in the past. While fear helps us survive dangerous moments, anxiety is more about anticipating danger in the future. As a result, when someone is anxious they tend to feel fear in the moment while worrying about problems in the future. These worries often tend to result from past life experiences. Anxiety, therefore, tends to result in an escalating cycle of fear and worry. If left unbroken, this cycle of fear and worry can become overwhelming and disruptive to normal functioning.

What Causes Anxiety?

The cause of this anxiety can come from a variety of sources. Some of the most common causes include:

Genetics
Physical health issues
Physical imbalances in the body
Situational stress
Unresolved trauma
Ongoing stress
Unresolved conflicts
Unresolved family-of-origin issues
Unresolved grief
Worrying
Substance abuse

Disorders Associated with Anxiety

When anxiety becomes severe or ongoing, it can create a number of problems for an individual. For example, severe anxiety has been associated with a variety of physical health issues, including heart disease, gastrointestinal issues, respiratory problems, and other chronic illnesses. In addition, anxiety can manifest in a number of mental health disorders. Some of the more common disorders are listed below:

Generalized Anxiety Disorder – Characterized by excessive anxiety and worry about a number of events or activities.
Panic Disorder – Characterized by recurrent episodes of panic and intense fear.
Separation Anxiety Disorder – Characterized by excessive fear about being separated from home or a specific person.
Phobias – Characterized by fear of a particular situation or object.
Social Anxiety – Characterized by an intense fear of social situations.
Agoraphobia – Characterized by an intense fear of a wide range of situations (i.e. fear of leaving the house.)
Other Mental Health Problems – Anxiety also tends to be a significant factor in Obsessive-Compulsive Disorder, Eating Disorders, PTSD, and Depression.

Common Symptoms of Anxiety

Some of the common symptoms of anxiety are:

Restlessness
Sweating
Trembling or shaking
Accelerated heart rate
Shortness of breath
Chest pains
Fear of dying or losing control
Feeling dizzy or lightheaded
Uncontrollable worry
Fatigue or muscle tension
Sleep disturbance

Understanding Panic Attacks

A panic attack is an episode of extreme fear that can feel debilitating and life-threatening. When someone experiences a panic attack they often feel as though they are going to die. This feeling typically peaks within a few minutes but can last for much longer for some people.

Once someone has experienced a panic attack, they often become terrified of having another one. Ironically, this fear of having a panic attack often creates conditions that make another panic attack more likely. As a result, learning to manage anxiety, fear, and worries is an important step in decreasing the occurrence of panic attacks in the future.

Understanding the Anxiety Loop

When a person becomes anxious their body revs up to deal with the feeling of fear while their mind begins to search for signs of danger. If a person was in real danger, this heightened state of alertness would serve them well as they dealt with the causes of the danger. However, because anxiety is focused on the future, not the present, the body has no place to discharge the energy. As a result, when a person becomes anxious, they begin to worry. As they worry, they become more anxious, which makes them worry more. This results in a self-feeding cycle of fear and worry, which I call the Anxiety Loop.

How to Break the Anxiety Loop

To break the Anxiety Loop, you have to learn how to relax the body and stop the worries at the same time. While this may sound easy, it can be very difficult to do. When you are anxious, it feels like you “have to worry” because if you don’t “something bad will happen.” For example, a person who is afraid of flying may become hyper-vigilant before boarding a plane in order to spot signs of danger. Unfortunately, this hyper-vigilance often just leads to a panic attack instead of reassurance.

Remember that anxiety is fear of something in the future, based on something in the past. As a result, there is nothing that you can do about the issue you are worrying about, except worry more. However, instead of solving the problem, the worry just makes you feel more anxious. So the question becomes, how do you break the cycle of fear and worry when you feel compelled to keep worrying?

Get Back in the Moment

Because anxiety is focused on the past and the future, a great first step to decreasing anxiety is to get back “in the moment’. The more you are in the here and now, the less anxious you will be. One strategy to get back in the moment is to engage the senses of sight, sound, taste, touch, and smell. When you are focused completely on what you are experiencing, it forces the mind to be more in the present.

Engage Your Mind and Body

It is easier to break the Anxiety Loop if your mind and body are engaged in an activity. For example, it is hard to worry about your job while you are playing a strenuous game of tennis. The more the activity requires your full attention, the more it helps you break the cycle of anxiety and worry.

Use the Stop and Start Technique

If I tell you to stop thinking about money problems, you are actually more likely to think about money problems. Instead, when you are trying to stop the worries, focus on thinking about things that are not anxiety-provoking. For example, instead of worrying about something that is out of your control, focus your attention on things that you can control or engage in.

Ask Yourself: “Is This a Life-or-Death Issue?”

If the thing you are worried about is not a “life or death” issue, then it is more likely to be a quality-of-life issue. Focus on making decisions that improve the quality of your life and you will feel less anxious as a result.

Learn Deep Breathing Exercises

Deep breathing allows the body to get more oxygen which makes it easier for the body to relax. Taking 3 slow deep breaths from the diaphragm can be very helpful in getting both the mind and body to slow down.

Break the Cycle of the Anxiety Loop Early and Often

If you allow anxiety to build up, it becomes difficult to break the cycle of fear and worry. The earlier you stop the worries and the quicker you relax the body, the more control you tend to have over the feelings. Intervene early and intervene often in order to keep the Anxiety Loop from becoming a self-feeding cycle of fear and worry.

We Can Help!

The post How to Effectively Manage Anxiety appeared first on MH Thrive.

Why Do Some People Feel Their Emotions in Their Gut?

mhthrive — Wed, 21 Dec 2022 09:26:12 +0000

Your gut is a complex system of organs that includes your stomach, small intestine, and large intestine. It’s where the majority of the body’s immune cells are found, along with 100 trillion bacteria that help digest food and protect against disease. These bacteria also influence your moods and emotions but it’s not always clear how this connection works.

The Gut Is Connected To The Brain Via The Vagus Nerve

The gut and the brain are intimately connected. The gut is home to millions of neurons and a complex network of nerves that form a separate nervous system called the enteric nervous system (ENS). It’s made up of two layers: an inner layer called the myenteric plexus that connects to your spinal cord, and an outer layer called the submucosal plexus. These two layers communicate with each other via neurotransmitters like serotonin, which helps regulate mood, sleep patterns and hunger signals in your body.

The ENS also contains more than 500 million neurons, more than all the nerve cells found in your spine. This means that every single thought you have has been influenced by signals sent from your gut through these neurons traveling up into your brain via a network of complex pathways known as the vagus nerve.

The vagus nerve is a major part of the parasympathetic nervous system. It connects your gut to your brain and is responsible for regulating digestion, heart rate, and breathing—which means it’s involved in how you experience emotions. The vagus nerve also has receptors that detect inflammation in the body, so stress that causes inflammation can affect it directly.

While there are many different types of nerves throughout our bodies that control various functions (called cranial nerves), only two motor nerves—the facial nerve and the glossopharyngeal nerve—use parasympathetic pathways to communicate with other parts of the nervous system. In fact, these two pathways are linked through an area called C 3-C 4, which means they share some neural connections but have unique functions as well.

The Gut And Brain Use The Same “Language”

The gut and brain communicate through the vagus nerve, which connects the two organs.

The vagus nerve is a key part of your nervous system. It’s responsible for regulating heart rate and breathing, among other functions. The gut uses this information to determine how it should respond when you’re in danger or experiencing stress—and vice versa. Your emotions can be felt in your gut because of the connection between those two systems.

In addition to providing data from the gut back up toward the brain (which will help explain why some people feel their emotions in their guts), this information exchange also happens in reverse order. If a person feels threatened by something externally, their muscles will tense up as a response; that change can be transmitted through the vagus nerve back down into the gut, meaning the person affected will feel that tension there as well.

The Gut And Brain Can Affect Each Other In Many Ways

The gut-brain axis is a term used to describe how your gut and brain are connected. In fact, the two organs are continually communicating with each other in many ways. The vagus nerve is the longest cranial nerve in your body and connects different parts of your digestive system to the brain. This nerve can carry signals from both organs back and forth, so if something happens in one area it’s likely to affect the other.

For example, when you’re stressed out or anxious about something, your heart rate speeds up as part of an automatic response that prepares your body for danger. If you’re already feeling overwhelmed by anxiety, then this can make digestion even more difficult because now there’s less blood flow going into your stomach due to increased heart rate. Ultimately, this means less nutrients are being absorbed into your body. In the long run this can be detrimental to physical and mental health.

A Healthy Gut Is Key For Mental Health

When it comes to the gut and brain, there’s no doubt that they are linked. The vagus nerve, which connects the two organs, allows for communication between them. Nerves in the gut actually use chemicals similar to those used by neurons in our brains.

So what does this mean for your mental health? A healthy gut is key for mental health because it influences more than digestion; it also helps regulate your immune system and even affects moods by releasing hormones into your bloodstream that affect areas of the brain involved with emotion.

It’s Not Always Clear How Gut Health Affects Emotions

While it’s not always clear how gut health affects emotions, some studies have shown that the gut-brain connection can influence emotional responses. For example, one 2010 study found that when participants were given probiotics, they reported feeling more positive emotions than those who did not receive probiotics.

Another study showed that people with irritable bowel syndrome (IBS) had lower levels of positive emotion and higher levels of negative emotion compared to healthy people. It’s important to note that these findings are still preliminary and more research needs to be done on this topic in order to better understand how emotions may affect gut health.

Some People Feel Their Emotions In Their Bodies More Than Others

Emotions are processed in the brain, which means that the emotion you feel has to travel from your brain through your nervous system and into your body. This is why some people experience their emotions in their gut—it’s a way of communicating with their bodies. However, not everyone feels their emotions in this way.

Research suggests there may be a link between how we experience our emotions and how we perceive them internally; for example, people with depression tend to have more bodily symptoms than people without depression do, such as stomach aches. Some researchers also believe that it’s possible for us to develop gastrointestinal symptoms as a result of experiencing strong emotions like anger or sadness. In other words, if we reject those feelings externally by reinforcing an emotional distance between ourselves and others, then eventually our bodies will start rejecting them internally too.

Your Gut Impacts Your Mental Health

While many people turn to the gut for answers about their emotions, it’s important to remember that it’s not always clear how gut health relates to feelings. But in some cases, there are facts that can help you understand how your body might be impacting your mental health:

Your brain and gut actually use the same “language.” The gut and brain communicate through neural pathways known as the vagus nerve. This is why stress can cause digestive problems like constipation or diarrhea.
The bacteria in your gut influence more than just digestion. Researchers have found that microorganisms in the intestines produce neurotransmitters like serotonin, which regulates moods, and dopamine, which helps control movement and cognition, such as attention. Because they’re produced by bacteria in our guts, these neurotransmitters travel through our bloodstreams before reaching their targets in other parts of our bodies or brains.
A healthy gut is key to positive mental health. In addition to producing neurotransmitters that influence moods, research shows that having a healthy balance of good-to-bad bacteria may buffer against depression.

If you often feel your emotions in your gut, consider making changes to your diet and lifestyle that support healthy digestion and gut bacteria. If nothing else, knowing that there are concrete links between our feelings and our body can give us more confidence in making positive changes in our lives.

We Can Help!

References

Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018 Aug;17(4):28-32. PMID: 31043907; PMCID: PMC6469458.
Gwak MG, Chang SY. Gut-Brain Connection: Microbiome, Gut Barrier, and Environmental Sensors. Immune Netw. 2021 Jun 16;21(3):e20. doi: 10.4110/in.2021.21.e20. PMID: 34277110; PMCID: PMC8263213.
Martin CR, Osadchiy V, Kalani A, Mayer EA. The Brain-Gut-Microbiome Axis. Cell Mol Gastroenterol Hepatol. 2018 Apr 12;6(2):133-148. doi: 10.1016/j.jcmgh.2018.04.003. PMID: 30023410; PMCID: PMC6047317.
Suganya K, Koo BS. Gut-Brain Axis: Role of Gut Microbiota on Neurological Disorders and How Probiotics/Prebiotics Beneficially Modulate Microbial and Immune Pathways to Improve Brain Functions. Int J Mol Sci. 2020 Oct 13;21(20):7551. doi: 10.3390/ijms21207551. PMID: 33066156; PMCID: PMC7589356.

The post Why Do Some People Feel Their Emotions in Their Gut? appeared first on MH Thrive.

How To Get Rid Of Anxiety

mhthrive — Wed, 14 Dec 2022 09:15:28 +0000

Anxiety is an issue that plagues the vast majority of Americans. In fact, roughly 40 million adults suffer from a diagnosed anxiety disorder. This statistic does not include children, teens, or those that remain undiagnosed. In general, the severity of anxiety varies from person to person. While some may experience purely situational anxiety, such as fear of flying, others may experience relentless daily anxiety.

Daily anxiety impacts the ability to succeed in all aspects of life. It can manifest into panic attacks, fear of leaving home, and reduced positive mental health overall. The most common symptoms experienced by those having frequent panic are muscle tension, increased heart rate, rapid breathing, dizziness, and chest pain. These are often incredibly uncomfortable and can expedite the experience into a full-blown panic attack. Fortunately, there are many research-backed methods that can help reduce or even alleviate anxiety related symptoms.

Regardless of the kind of anxiety a person experiences, the following techniques can promote a sense of calm, improved symptoms, and overall relief from the discomfort of panic, worry, or fear.

Breath Work

One of the most prevalent symptoms of panic attacks and anxiety is rapid breathing or hyperventilating. This can quickly accelerate the level of panic as rapid breathing offsets the body’s balance of carbon dioxide. Specifically, it removes carbon too quickly, which alters the blood pH and causes a weak or faint-like feeling.

For someone experiencing a panic attack, this perpetuates the already uncomfortable bodily sensation. However, by focusing on the breath and gaining control of it, the body is able to balance itself and self-soothe.

One of the best ways to regain control of the breath during a panic attack is by using what is known as the box method. This method involves taking a deep breath in for a count of four, holding it for a count of four, and then exhaling for a count of four. Repeat this for as many cycles as necessary.

Another great breath work method is simply inhaling to the lung’s maximum capacity and exhaling slowly. This exercise, too, can be repeated until relief has been achieved.

Mindfulness and Meditation

Many psychologists recommend mediation as a preventative method for anxiety. Even so, it works wonders in the midst of a panic attack as well. Both mindfulness and meditation force the brain to focus on the present.

Panic attacks and anxiety are generally based on fear of something that may happen in the future, near or far. In the present moment, the brain is forced to rationalize that there is no immediate danger and everything is fine.

One way to practice mindfulness during an anxiety attack is by focusing on the thoughts that are at the root of anxiety. Visualize each thought in the form of a cloud. Then, with closed eyes, simply visualize the clouds floating by. Accepting these feelings and releasing them is a highly effective way to regain control.

Movement

During a panic attack, exercise is likely the last thing on the mind of the person suffering. While vigorous exercise is not recommended, stepping outside and taking a walk is a proven way to re-center the brain and provide relief.

The brain struggles to focus on multiple things at once. When you force your body to move, it has to focus on completing the task. This distracts the mind from hyper-fixating on the panic attack and can provide almost immediate relief.

Similarly, breathing in fresh air can be beneficial for fighting panic as well. During a bout of anxiety, step outside and go for a walk for as long as necessary until breathing returns to normal and the heart rate is back at a comfortable level.

The 5-4-3-2-1 Method

This method can be done either inside or outside and distracts the mind from focusing on whatever induces anxiety. Begin by sitting in a comfortable spot. Looking around you, name out loud five things you see. Naming them aloud is an essential aspect of the technique.

Next, name aloud four things you can physically feel. This could be the carpet, a pillow, a ring, etc. Then, move on to naming three things you can hear. This could be birds chirping, a washing machine, cars, etc. Next, name two things you can smell. Finally, name one thing you can taste. This could be as simple as fresh air when you inhale. Repeat this cycle until the brain is sufficiently distracted.

Dietary Changes

Though this solution does not have the ability to impact anxiety immediately, it can significantly impact the extent to which a person continues to experience it. Certain foods and liquids can either increase or decrease anxiety.

One often consumed liquid that is incredibly detrimental for anxiety sufferers is alcohol. Alcohol contains ethanol, which effectively wipes the gut of healthy bacteria. This bacteria produces serotonin and plays a crucial role in mental health overall. By consuming alcohol, anxiety can be made dramatically worse.

Another liquid that plays a massive role in anxiety is caffeine. For those who suffer from frequent panic attacks, it is recommended to avoid caffeine as much as possible. The increased heart rate from caffeine can quickly induce a panic attack.

In contrast, including things in your diet such as turkey, bananas, and oatmeal can work to decrease anxiety. These three foods, in particular, contain tryptophan, which is known for its ability to provide a calm, relaxed sensation. Being mindful of what you consume is a great way to reduce overall anxiety.

Essential Oils

Keeping certain essential oils on hand can provide immediate relief during an anxiety attack. For example, lavender has the ability to calm nerves and specifically targets soothing the body’s fight or flight. In a study done on lavender effects on patients with Generalized Anxiety Disorder, aromatherapy with the essential oil form had a similar effect to a low dose of Lorazepam, an anti-anxiety pharmaceutical. This potent essential oil can be rolled onto the wrist, neck, face, or anywhere it can be easily smelled.

Progressive Muscle Relaxation

This deep relaxation technique is an easy-to-follow, effective way to loosen up tense muscles that often result from frequent anxiety attacks. Highly tense muscles, when left unattended to, can manifest into severe physical pain over time. Tension headaches are one example of repeated anxiety building in the body.

Practicing progressive muscle relaxation can drain the muscles of this stiffness and relieve the feeling of anxiousness. The best way to practice this exercise is by setting aside ten to fifteen minutes. During this time, you will choose one muscle group to focus on at a time. For example, try beginning with the hands. Tense the hands as tightly as possible for around five seconds. The feeling should be incredibly tense and may even induce muscle shaking. After the five seconds are up, release the tension slowly. Simultaneously exhale and focus on the connection of the exhale and the release.

Tying these two sensations together is key to success. Repeat this pattern with as many muscle groups as necessary or until the ten minutes are up. Other muscle groups that are effective to practice with are the back, shoulders, neck, feet, stomach, mouth, and legs.

Any of the above methods can be a great go-to during a moment of anxiety or a full panic attack. Going for a walk, practicing breathwork, meditating, and trying out muscle relaxation are just a few of the uniquely powerful techniques that can be utilized. The ability to self-soothe and recenter both the mind and body can provide a sense of power that can not only increase the ability to cope with anxiety but can also help decrease the severity overall.

Therapy Can Help

If you are struggling with anxiety or panic attacks, therapy can help. To learn more about in-person or online treatment programs for anxiety in Texas, contact us at 800-685-9796 or visit our website at www.nddtreatment.com.

We Can Help!

References

Kim YK. Panic Disorder: Current Research and Management Approaches. Psychiatry Investig. 2019 Jan;16(1):1-3. doi: 10.30773/pi.2019.01.08. Epub 2019 Jan 25. PMID: 30696237; PMCID: PMC6354045.
Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304. doi: 10.1155/2013/681304. Epub 2013 Mar 14. PMID: 23573142; PMCID: PMC3612440.
Taylor CB. Panic disorder. BMJ. 2006 Apr 22;332(7547):951-5. doi: 10.1136/bmj.332.7547.951. PMID: 16627512; PMCID: PMC1444835.
Vahratian A, Blumberg SJ, Terlizzi EP, Schiller JS. Symptoms of Anxiety or Depressive Disorder and Use of Mental Health Care Among Adults During the COVID-19 Pandemic — United States, August 2020–February 2021. MMWR Morb Mortal Wkly Rep 2021;70:490–494.

The post How To Get Rid Of Anxiety appeared first on MH Thrive.

How Chronic Stress Affects the Body and Mind

mhthrive — Tue, 20 Sep 2022 17:24:54 +0000

Stress in any capacity is demonstrated to have adverse effects on the entire body system, including the brain. It can take a toll both emotionally and physically. Chronic stress especially affects the body and mind. A variety of factors contribute to overall stress levels such as home life, work, school, relationships, friendships, socio-economic status, current events, and even the recent pandemic.

Chronic stress, which is high levels of stress over a long period of time, is linked to both minor and severe long-term effects. Gaining knowledge as to why increased cortisol is so detrimental is important for both inciting the motivation to lower stress levels as well as understanding why the body and brain may be suffering.

Immune Dysfunction

Arguably the most harmful effect of chronic stress is its impact on the immune system. We rely on our immune system to protect us from anything from the common cold to Covid-19. Lymphocytes, or white blood cells, are responsible for fighting off infection. Stress significantly decreases the number of lymphocytes in the body. As a result, we are less equipped to fight off ailments. One of the underlying reasons for this is the inflammation that occurs.

Short-term stress actually has the ability to limit inflammation, but chronic stress does precisely the opposite. The strain that is put on the body with chronic stress requires significant energy and attention from the systems within. As a result, other areas are neglected, and immunity is one example of this. Those that do not take steps to manage stress are far more susceptible to becoming ill and are less equipped to fight off any diseases or illnesses they encounter.

Increased Risk Of Heart Attack And Stroke

Stress is linked to poor coping mechanisms, which can lead to both heart attack and stroke. Some examples of these poor coping tools are smoking, drinking alcohol, lack of exercise, and unhealthy food consumption. All of these contribute directly to increased risk of both heart attack and stroke, as well as physical health in general.

One of the most significant contributors to this increased risk is high blood pressure. This occurs when the force of blood against the walls of the heart and arteries is too high. Maintaining a healthy level of blood pressure is challenging to do when experiencing high volumes of stress. Blood pressure is increased during the fight or flight response, as adrenaline is dumped into the bloodstream. Because this is a physiological response, it is nearly impossible to prevent. One of the best ways to avoid this increased level of blood pressure is by managing stress.

Tension Headaches

One of the most common symptoms of stress is muscle tension. Over long periods of time, muscle tension can morph into tension headaches, which are a re-occurring form of headache that involves immense pressure. Tension headaches are more commonly considered uncomfortable rather than painful but can interrupt daily activities significantly. They are described as feeling like a tight rubber band is placed around the head. It is challenging to focus on any important tasks or activities as a result.

With chronic stress, chronic tension headaches can occur often. They officially fall under the category of chronic after 15 consecutive days of experiencing them. The inability to look at a screen, converse, or move can have an incredibly detrimental effect on personal and professional aspects of a person’s life. They can have a similar impact as migraines, in which noise and light can exacerbate the discomfort. Stress management is a proven way to decrease or eliminate tension headaches.

Depression And Anxiety

Stress has a direct effect on mood. It can cause increased irritability, inability to focus, trouble sleeping, frustration, and anger. Experiencing any of these symptoms for an extended period of time has the ability to morph into depression, anxiety, or both.

For starters, lack of sufficient sleep is linked to a wide range of issues, depression included. The body regenerates during sleep, and without proper time to accomplish this, the entire body suffers.

Additionally, those experiencing chronic stress are less likely to take care of themselves. They will lack exercise, eat an unhealthy diet, turn to alcohol, and isolate themselves. These choices can lead to depression and anxiety in a multitude of ways, including decreased gut health and increased blood pressure.

Another way stress can cause depression is through relationship disruption. With lowered mood, strain is placed on romantic relationships as well as friendships. In general, others are less likely to want to spend time with someone suffering from negative moods on a regular basis. As a result, isolation is further perpetuated, and depressive symptoms can increase.

Leaky Gut

Leaky gut is a condition that stems from stress on the digestive system. As recent studies have shown, gut health plays a significant role in mental health. In contrast, mental health has the ability to impact gut health as well. Leaky gut occurs when the intestines experience increased permeability. This happens when amino acids typically utilized in the gut need to be repurposed elsewhere due to high cortisol levels in the body. As a result, contents from the intestines are leaked into the bloodstream. The outcome of this is less nutrient absorption, along with a host of other symptoms like fatigue, weight gain, allergies, and even auto-immune conditions. The danger of this stress-related condition is that it has the ability to put even more stress on the body, which further perpetuates the damage.

Fatigue

The adrenal glands are responsible for secreting cortisol and adrenaline when stress occurs. They are a vital part of the body’s fight-or-flight response. Too much cortisol being dumped into the body can result in chronic fatigue, which can make day-to-day activities feel challenging. Being chronically tired is a result of significant strain being put on the body. This can become a vicious cycle, as stress causes fatigue, and fatigue prevents a person from accomplishing vital tasks. As a result, stress levels increase even further. Additionally, experiencing prolonged stress becomes draining mentally and emotionally.

Tips To Combat Stress

Fortunately, there are many science-based methods to lower stress levels. One of the most impactful and research-backed practices is called breathwork. Breathwork is essentially self-soothing by way of controlling our own breathing. There is a wide range of specific routines to accomplish this, and one example is known as box breathing. Box breathing involves breathing in for a count of five, holding the breath for a count of five, slowly releasing for a count of five, and repeating. This practice has the ability to lower heart rate, stop panic attacks, and refocus.

Another effective tip for combating stress is exercise. Yoga, pilates, running, and weight training are all fantastic ways to undo high levels of stress. Ultimately, any form of movement can provide benefits to the body that will counteract the heavy doses of cortisol. Even simply going for a walk can promote the release of endorphins, which improve mood and incite relaxation.

One study showed that combining walking and meditation can help decrease stress. Those that meditated while they walked experienced higher levels of stress relief than those who did not. This comes as no surprise, considering the immense benefits of meditation for stress reduction, even when done alone.

Meditation is the practice of focusing the mind and controlling thoughts. During periods of high stress, rumination is commonly experienced. Repeated thinking about stressors can perpetuate the problem. Meditation allows the mind to focus on something else can lead to a decrease in blood pressure, respiration rate, and anxiety. An example of a simple meditation practice involves focusing on the five senses. This is as easy as consciously thinking about something you can see, taste, smell, hear, and touch.

Stress is a necessary bodily reaction. Control the amount of stress you experience by taking preventative measures such as exercise, proper nutrition, meditation, and breathwork. Although we cannot eradicate stress completely, we can lower its impact on our daily lives and reduce the negative effects that come along with chronic stress.

We Can Help!

The post How Chronic Stress Affects the Body and Mind appeared first on MH Thrive.

How to Help Anxiety

mhthrive — Thu, 08 Sep 2022 17:18:22 +0000

Everyone experiences anxiety. Anxiety is usually a short-term experience that is caused by the anticipation of a particular event. For example, it is normal to experience some anxiety if you are about to interview for a new job. The anticipation of the interview and the hope of getting the job can cause your heart to race, your muscles to tense, and your mind to worry about the possible questions that might be asked during the interview. For most people, this anxiety begins to dissipate once the interview is over. Some people manage their anxiety about the interview by practicing their responses to potential interview questions. Their anxiety, thus, motivates them to increase their preparation for the interview. It follows then that anxiety, in some circumstances, can help us prepare for the unknowns of the future.

However, not all anxiety is helpful. Sometimes anxiety can become overwhelming and completely disrupt our ability to focus on normal tasks. Anxiety, for example, can become so great that it becomes virtually impossible to concentrate during the job interview. As a result, you begin to worry that you are going to blow the job interview which leads to greater anxiety and makes it that much more difficult to concentrate. In this scenario, the more anxious you become, the more you worry, and the more you worry, the more anxious you become. This cycle is what I call the Anxiety Loop.

Understanding the Anxiety Loop

Think of your body as an engine. Whenever we perceive danger, our body revs up to deal with the source of the danger. For example, if you see a car speeding directly toward you, your body will begin to tense up as you prepare to get out of the way. The closer the car gets to you the more your muscles will constrict, your breathing will increase, and your body will prepare to respond to the threat. This automatic response is called the “fight or flight” syndrome and is designed to help us survive life and death danger. Once the danger passes, our bodies will begin to automatically relax as our adrenaline decreases. This “fight or flight” response is the same mechanism that is at work whenever you feel anxious. The difference between anxiety and fear is that there is no immediate danger, but your body is preparing as though there is. There is no car speeding toward you. You feel afraid but you don’t have anything to direct the fear toward. In fact, one definition of anxiety is that it is fear without a focal point.

Think of your thoughts as the fuel for the engine. Whenever we feel anxious our mind starts to look for sources of danger. Since there is no current “life and death” danger we are left to worry about potential dangers in the future. Unfortunately, the more we worry about the possible problems of the future, the more anxious we become. The feelings of fear thus become like an engine that is revving up. The more it revs up, the more fuel it needs. So, as we worry, we become more anxious, which makes us escalate our worries to worse-case scenarios.

Strategies to Decrease Anxiety

It follows then that the way to decrease anxiety is to relax your body (turn off the engine) and quiet your mind (quit giving the engine fuel). It sounds so simple, right? “Just relax and quit worrying.” If you have ever had anxiety, you know it isn’t that easy. Remember that anxiety activates the survival mechanisms of the body. Whenever we feel fear, we automatically look for warning signs of danger. So, our mind is on high alert. As a result, when we feel anxious, we feel compelled to worry. We often feel like if we don’t worry, something bad will happen and we won’t be prepared for it. Paradoxically, the more we worry about potential problems, the worse we feel.

Listed below are some steps you can begin to take that can help you begin the process of quieting the mind and body.

Get Back in the Moment

Anxiety is basically fear of something in the future based on something in the past. As a result, one of the first steps to decreasing anxiety is to get back “in the moment’. The more you are in the here and now, the less anxious you will be. One strategy to get back in the moment is to engage the senses of sight, sound, taste, touch, and smell. When you are focused completely on what you are experiencing, it forces the mind to be more in the present.

Engage Your Mind and Body

Use the Stop and Start Technique

Ask Yourself: “Is This a Life or Death Issue?”

If the thing you are worried about is not a “life or death” issue, then it is more likely to be a quality of life issue. Focus on making decisions that improve the quality of your life and you will feel less anxious as a result.

Learn Deep Breathing Exercises

Break the Cycle of the Anxiety Loop Early and Often

Therapy Can Help!

If you are having trouble getting control over your anxiety, therapy can help. Therapy can help you work through your fears and worries and help you develop the tools that you need to manage anxiety more effectively.

We Can Help!

The post How to Help Anxiety appeared first on MH Thrive.