Stress and Anxiety
Anxiety and stress are part of life. However when stress becomes too high, or your anxiety begins to interfere with your normal functioning then it is time to seek help. There is a healthy level of stress that helps us become motivated and activated to perform well. However when stress begins to impact your sleep, appetite, relationships, work, school, or home life, then learning better strategies to manage stress will help you avoid developing extreme anxiety.
Symptoms of anxiety may include:
- Decreased or increased appetite
- Muscle Tension
- Stomach Aches
- Increased heart rate
- Increased breath rate
- Trouble concentrating
- Feeling tense and jumpy
- Pounding heart
- Frequent urination or diarrhea
- Shortness of breath
- Tremors and twitches
- Feeling apprehension or dread
- Trouble concentrating
- Anticipating the worst
- Watching for signs of danger
- Running thoughts
- Constant worry
- Intense fear
These are some quick techniques to decrease your stress or anxiety include:
- Take some focused, slow deep breaths. You can inhale for 4, hold for 1 and exhale for 4.
- Take a mental “vacation”, visualize a calming, happy and peaceful place for 10 minutes.
- Take a bath or shower
- Go for a walk
- Talk to a friend or family member
- Do a puzzle, Sudoku, or word search
- Read a book
- Listen to calming or happy music
- Watch a funny movie
- Tell jokes (laughing usually will diffuse our stress)
- Play a game or do a sport
- Play or cuddle your pet (our “furry friends” usually help us release our stress)
- Draw, paint or color in a coloring book
- Play your favorite instrument
- Doodle or finger paint
- Paint a room in your house
- Do gardening or yard work
- Play with legos
- Watch funny videos on u-tube
- Watch the clouds go by, or watch a sunset
- Write down three things you are grateful for
- Remind yourself that “this shall pass”, that “it’s temporary” and you will deal with things better when you can accept the situation and calmly make decisions to improve it.
We treat anxiety from a holistic model in which we try understand your experience, try to understand and enhance your adaptive coping strategies and your strengths, and help you learn and integrate new strategies in order to help you decrease and manage your stress and anxiety. We often use mindfulness techniques, meditation and relaxation techniques that are integrated into our overall approach.
Feel free to contact us to schedule a consultation!