Understanding Anxiety

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UNDERSTANDING ANXIETY

Stress affects us all, but we each have a different way of dealing with it. Some of us can quickly move on with our day, some of us can transfer that stress into physical activity, like running. But a large number of us find difficulty coping with life’s challenges, and tend to over-analyze and allow our minds to spiral into a dark place that makes carrying on with our day next to impossible.

As humans, we are naturally driven by fear, stress, and peer pressure to perform to the best of our ability to prevent failure. So to an extent, anxiety for most people is normal, short-lived, and can be overcome. However, for many, those brief moments of fear can linger too long, trigger other feelings and emotions, and cause panic attacks or other symptoms — This is called generalized anxiety disorder. Anxiety disorders affect approximately 30 percent of adults in the United States and are the leading cause of mental illness. In general, treatment consists of psychotherapy, medication, and lifestyle changes.

Keep in mind that there are different types of anxiety. Some types are social anxiety, panic disorder, or symptoms related to post-traumatic stress. A person could also have feelings of nervousness and worry about things that might not happen. In any event, it is important to find ways to reduce anxiety in our lives. I wrote another blog post on some activities that can be used to cope with and manage symptoms of anxiety. You can review them here.

Thanks for stopping by.

Source:

https://adaa.org/understanding-anxiety#

25 Self-Care Ideas You Can do Every day For Your Mental Health

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25 Self-Care Ideas you can do every day.

What is Self-care?

Self-care means taking the time to do things in life that you enjoy and taking care of yourself. As a mental health counselor, I must practice self-care on a regular basis to prevent burnout. In this blog, I will share 25 self- care ideas that you can do to take care of your mental health.

  1. Journal – this is my favorite and practice this daily.

  2. Listen to music -Find some relaxing music to listen to.

  3. Give yourself a facial – I like the charcoal mask.

  4. Sleep in- Make sure you get plenty of rest.

  5. Watch a wholesome movie – Amazon or Netflix

  6. Light a candle – Yankee Candles are my favorite

  7. Meditation – Download the Calm App

  8. Sing your favorite song or create a playlist

  9. Take a warm bath – add lavender for relaxation

  10. Sit at the park

  11. Recite positive affirmations

  12. Call someone and tell them you love them

  13. Write a letter – mail it or not

  14. Cook a simple meal – invite someone over

  15. Take a nature walk

  16. Coloring/Doodling

  17. Do some yoga stretches

  18. Read a book

  19. Plan out your next day

  20. Forgive yourself

  21. Forgive others

  22. Exercise

  23. Set boundaries

  24. Say No

  25. Eat healthily

Keep in mind that practicing self-care can help improve mood and reduce stress.

Comment below and share some you practice self-care.

Eliminate Toxic People From Your Life

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Eliminate Toxic People From Your Life

Saying goodbye to toxic people may be easier said than done. But you’re worth it!  Just like negativity breeds negativity, the same goes for positivity. To start the process of eliminating toxic people from your life, you need to identify the Debbie Downers.  Who in your life leaves you feeling down after interactions? If a relationship is weighing on you more than it’s building you up, it’s time to let go.  Now I know what you’re thinking, what about people who are permanent fixtures in your life, such as family members? My answer to that is there’s no reason to put up with people saying or doing unkind things.  The key to protecting yourself from toxic relationships is setting boundaries.  First, identify your physical, emotional, mental, and spiritual limits. What makes you feel uncomfortable or stressed?  Some relationships will require a direct conversation about your boundaries, while others won’t. Merely tuning into your feelings can be enough to tell you a boundary is being crossed, and you need to remove yourself for the conversation.  Fear is a universal emotion that holds us back from sticking to our boundaries. For example, we might fear other’s responses if we set and enforce our boundaries. Feeling guilty by speaking up or saying no to a family member is another common fear.  Give yourself permission to set boundaries and work to preserve them.  Two cues that signal you that you’re letting go of our boundaries are discomfort and resentment.  Once you learn your boundaries and live within them, you’ll feel lighter and much happier.  Have you eliminated toxic people?  Share your comment below. 

What makes you happy

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When trying to make ourselves happy, it’s easy to get wrapped up in accomplishing goals or holding ourselves to ever-greater standards of perfection. But in reality, this is not the path to happiness. 

If you’ve ever said, “I’ll be happy when ___,” you’re in good company. The problem is happiness isn’t something you achieve or obtain. It’s a state of being. So stop putting off being happy, and accept yourself as you are right now. 

You don’t have to like everything about yourself or your current situation. But, accepting who and where you are will give you the freedom to be happy now, and will bring you closer to achieving those lofty ambitions. 

It’s important to have goals and something to work towards. However, placing unrealistic expectations on yourself will only set you up for failure. Instead of setting a goal of making a certain amount of money by a certain age, make it a challenge for yourself, and set smaller goals to get you there. 

The same goes for relationship goals and self-image. You can choose to be happy today, right now, but accepting your life as it is rather than how you think it should be. 

How do you define happiness? Comment below and share with someone who you think can benefit from this post.

Thanks for reading.

Staying Healthy with Natural Remedies

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Staying Healthy with Natural Remedies

You’re feeling the signs of a cold or flu, but unsure of which over-the-counter products to use—considered this herbal approach. Derived from a root, bark stem or seed, herbal medicine has been used for centuries to help the body fight against infection and heal itself.

The following list of herbs can be purchased at your local health food store or from an herbalist.

Remember, if you are under doctors’ care, consult with your physician before taking any nutritional supplements. Also, avoid high-level stress activities and fatigue that can lower your immune system, which makes you more susceptible to catching a cold, says clinical nurse Linda Moseley of Bridgeport CT.

ECHINACEA
A Native American wild select flower is commonly used to prevent and treat colds and flu. Research shows that echinacea stimulates the immune system, helping the body defend itself against bacterial infections. It is available in various forms.

GOLDENSEAL
Goldenseal is a powerful antibiotic to help fight colds, flu, and other infections. It is available in capsules or tablets.

GARLIC
Garlic provides a wealth of health benefits this pungent herb has antiviral and antibacterial properties. Research shows that garlic can lower blood pressure and blood cholesterol levels. It also supplies a variety of other vital nutrients.

GINGER
Often used to help relieve a sore throat or stomach flu. Eileen Marley, herbalist in Glen Burnie, MD recommends adding a teaspoon of ginger to your bath water and soak in it for 30 minutes to help the body release toxins.

PEPPERMINT
Peppermint contains menthol and is used to help clear up chest congestion. Peppermint tea in tablets can also help a dry cough.

If, after all your efforts, you still develop a cold this season, eat citrus fruit and leafy green vegetables, it has vitamin C and antioxidants, which helps to build up the immune system.

One of my favorite books on eating healthy is Staying Healthy with Seasons by Elson M. Hass.

Thanks for stopping by!