Dr. Shelley Sommerfeldt 6/12/19 Dr. Shelley Sommerfeldt 6/12/19

Will Anxiety Ever Get Better? Helpful Tips for Coping

Anxiety is one of the most common issues that people face and it can be a challenge to manage. Check out our latest blog for helpful tips in coping with anxiety.

There are times when it feels that anxiety will never get better. It’s worrisome, exhausting and overwhelming. But yes, anxiety is a very treatable disorder and with work and dedication to reduce the symptoms and implement coping skills, it can get better.

Anxiety disorder is the most common mental health condition in the United States with nearly 40 million adults experiencing it at some point in their life. Anxiety can impact people differently and have a wide variety of symptoms. Usually, the symptoms impact our cognitive, emotional, mental and physical wellbeing. Because the symptoms impact such a variety of areas, the coping skills should also target these different areas.

Read more below about the common symptoms and some tips for coping.

Symptoms of Anxiety:

Feeling restless or nervous
Easily fatigued & feeling overwhelmed
Having trouble sleeping
Feeling irritable & restless
Impact memory & judgment
Increased muscle tension or headaches
Difficulty controlling worry
Increased sweating & trembling
Difficulty concentrating
Having trouble making decisions
Increases self-doubt

Tips for Coping:

Positive Thinking:

Altering your mindset can be a key factor in managing anxiety. In fact, Cognitive Behavioral Therapy (CBT) is one of the most effective treatment strategies in addressing and reducing anxiety. CBT aims to address the role of one’s cognitions and thoughts with how that is impairing their behavior and emotional state. CBT is quite effective in helping people to alter and adjust their negative thoughts while replacing them with more positive thinking. The power of positive thinking has had extensive research showing its effectiveness and usefulness when implemented during challenging times. So when you notice yourself worrying or feeling anxious, try your best to force positive thoughts, such as saying positive affirmations to yourself or even thinking of something in which you are grateful. These are small exercises that can actually have a large impact in reducing overall anxiety.

Mindfulness Meditation:

Mindfulness can help to calm the mind and this is especially important when one is experiencing anxiety, stress, and high levels of worry. Even taking a few moments each day to just breathe can be extremely helpful. The idea of meditation and mindfulness means that we are creating a safe space for ourselves to engage in a calming experience where we will be keenly aware of our body, mind, and physical space. There are many mindfulness exercises that will guide you through practicing a meditation. You can try this for a few moments each day or even on a weekly basis.

Exercise:

There is extensive research on the mental and emotional benefits of physical activity. When people are experiencing high stress or anxiety, they can often forget the importance of making time for exercise. It is this activity that can actually help to reduce stress and anxiety so it is therefore very important. Physical exercise boosts certain neurotransmitters, such as serotonin and other endorphins, which can again, help us to manage our mood and emotional state. You can start small and set daily goals, such as a 20-minute walk in your neighborhood. Any physical activity can help in boosting your mood so get out and try a little exercise to improve your emotional wellbeing.

Healthy Nutrition:

Eating healthy foods is an important aspect to maintaining both good physical and mental health. Healthy nutrition, just as exercise, plays a direct role in our mind-body functioning. People often notice if they eat more processed, high sugar or junk foods, they feel more sluggish, have difficulty thinking clearly and it often impacts their mood. Be sure to focus on maintaining a healthy diet during times of stress as this actually helps in reducing and controlling our mental health symptoms. Also, it’s important to limit alcohol and caffeine as both of these substances can play a direct role in feelings of anxiety. Alcohol, in particular, can work to numb the negative feelings; however, when you are not drinking alcohol, the feelings then return, which can ultimately worsen your situation.

Support System:

Having a strong support system is an important aspect of managing anxiety symptoms. Support systems can be a variety of people, such as friends, family, sports clubs, therapy groups or even community-based groups. Depending on the situation, it can be helpful to talk to others about what you’re experiencing. If talking to your friends or family has not been helpful or if you are feeling that they may not understand, then perhaps joining support groups with individuals who are experiencing similar situations can be helpful. Support groups can provide a distraction, positive interaction, companionship or other general support needed during a difficult time.

Master your Time:

Time management is a critical skill in managing anxiety. This is because if we take on too many tasks or procrastinate and wait until the very last minute, this creates additional stress and contributes to an anxiety-provoking situation. By managing your time wisely and not waiting until the last minute or taking on too many projects, you can reduce the overall anxiety of situations.

Learn to say “no:”

Setting appropriate boundaries and not taking on too many tasks as discussed with time management, can be helpful in learning how to control your anxiety levels. Many people can get caught up in the worry and concern about others, which can lead them to have an increase in their own anxiety. It’s important to realize that by taking on other people’s worry, you ultimately increase your own. So if you are experiencing high levels of anxiety, stress, and worry, try setting better boundaries and say “no” when you need to in order to reduce tasks.

Get a good night’s sleep:

Getting adequate sleep is actually crucial for both our physical and mental health. People can often find themselves in a negative cycle where worry and anxiety are keeping them awake at night and they find it hard to fall or stay asleep. However, it is also this experience of not getting enough sleep that will actually worsen the anxiety; therefore, adequate sleep is essential.

There are a few strategies that can assist a positive bedtime routine and better sleep:

Wind down before bed: For many, spending the last 30 minutes to an hour before bed, to wind down with calming activities can help them sleep better. This means reducing or completely eliminating over-stimulating activities such as watching tv, your phone or exercise. Calming activities may include lighting candles in your house to reduce bright lights, read a book, soak in a hot bath or shower, meditate or use aromatherapy.

Write in a journal: Writing down your thoughts before bed can be helpful in reducing anxiety and worry that you might experience during the night. People often find that they are focused on their thoughts while trying to go to sleep or something worrisome wakes them in the night. By keeping a journal on your nightstand, you can write down some of these thoughts and attempt to get them out of your mind to create better sleep.

Speak to your healthcare provider. Lastly, if you have attempted several strategies, repeatedly overtime and still feel that you are unable to get adequate sleep, then talk to your doctor as there may be physical ailments that are contributing to insomnia or perhaps a sleep aid or medication may be appropriate.

Unplug Regularly:

It’s important that we take time away from technology on a regular basis. This doesn’t have to be something too complicated either. It could be something as simple as putting away your cell phone and turning off your ringer during dinner with your family or something bigger, such as a tech-free weekend. If you work in a job where you are on-call and need to be by your phone, and then schedule time away from tech when it’s your break from on-call. Make this a commitment that will work for you. Staying overly connected to technology, social media, email, and our phones do not give our minds time to actually take a mental break. It keeps us connected, distracted and stressed.

Life in Balance: Mindfulness & Stress Management Program

For more information and strategies for reducing stress and anxiety, check out our online Mindfulness & Stress Management program. This is an 8-module program that covers: what stress and worry are, the negative impacts of stress, how to live life in better balance, the benefits of calming, strategies to reduce stress, mindfulness, cognitive restructuring and how to establish healthy habits. The program purchase includes a corresponding workbook, at-home assignments, and video series content featuring Dr. Shelley Sommerfeldt, psychologist & founder of the Loving Roots Project.

ONLINE SERVICES ARE AVAILABLE

If you are needing support, virtual services are available, see Online Coaching with Dr. Shelley. Services are provided by telephone or online through a HIPAA-compliant telehealth portal, which allows you to be in the comfort of your own home during sessions & have increased privacy. Sessions are available for individuals or couples. Appointments can be booked online or simply email Dr. Shelley with any questions or appointment requests.

Blog written by: Dr. Shelley Sommerfeldt, Clinical Psychologist, Relationship Coach & Founder of the Loving Roots Project, an online wellness practice specializing in personal growth, mental wellness, & relationship betterment.

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Simple Steps to a Calm Mind

Rushing through our day-to-day lives, juggling work, family, and errands can be hectic, chaotic, stressful and constantly busy. It can feel hard to stop your mind at the end of the day. Take a few moments each day to calm the mind and just breathe can have incredible benefits. One popular strategy for calming the mind is through meditation or mindfulness.

Rushing through our day-to-day lives, juggling work, family, and errands can be hectic, chaotic, stressful and constantly busy. It can feel hard to stop your mind at the end of the day. This mental exhaustion can have impacts on our concentration, memory, focus and even sleep. Taking a few moments each day to calm the mind and just breathe, can have incredible benefits. One popular strategy for calming the mind is through meditation or mindfulness.

Mindfulness is described as a mental state in which a person is highly present and aware of their own body, mind, thoughts, and surroundings. We are often not fully aware of how we may feel in a given moment or what specific thoughts are present in our minds. We are usually on autopilot. By increasing awareness of one’s physical and mental experience, this can assist in building appreciation for various aspects of life as well as gain better emotional control, focus, and even help to create more concentration, empathy, and lower stress.

Many people feel intimidated by the idea of starting a mindfulness practice. One simple way to begin is to simply focus on breathing. The act of focusing on your breath can slow you down, help you to maintain focus, and stay in the present moment.

Simple Breathing Exercise:

Pause & take a moment to just breathe.
Sit or lay down and get comfortable.
Close your eyes or leave them at half gaze.
Breathe in slowly and deeply while counting to 5 in your mind.
Pause with your breath for a small count of 5.
Exhale completely while counting to 5.
Continue this 5 - 5 - 5 pattern for several minutes while breathing in deeply, pausing, exhaling, and repeating.
Practice daily!

Now that you’ve read through the instructions, practice and try this exercise on your own. Remember, breathe in while counting to 5, hold your breath for 5, and then exhale while counting to 5. Simple, yet calming.

Try this exercise for a few minutes each day for one week and see how you feel. Maintaining a regular practice can have many benefits, including lowering stress, increasing mental focus and attention, less emotional reactivity, more cognitive flexibility, improving connections with others, and being more in tune with your mind and body.

Online services are available

ONLINE STRESS MANAGEMENT CLASS

Life in Balance: Stress Management & Mindfulness program is an 8-module online class to help you better cope with stress and anxiety, as well as learn strategies for better balance and incorporate mindfulness. This program is a self-guided virtual class that you can complete at your own pace. Click here for more information.

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30 Activities to Reduce Stress

Stress is one of the most common issues that we face and it can have hugely negative impacts. Stress can effect our mental, physical, emotional and social functioning. Although, we cannot completely rid our lives of stress, there are several good coping skills that can help you to have better balance in your life and reduce stress.

We live in a fast-paced, quick moving and stressful world. At times, it’s hard to even find a moment of calmness. Stress impacts us physically and mentally. It impacts the ability to focus, to be more productive, it disturbs sleep, impacts relationships as well as overall happiness. Most of the time, it’s impossible to fully remove all the stress in our lives, so what else can we do? How can we plug in a relaxing activity that will offset and lower stress?

Well, there are lots of fun ideas out there to help relieve stress, but first, let’s discuss how you begin such a routine.

Take the time:

This is probably the most important step to learning to relax and reduce stress. It is most crucial because no matter how many relaxing ideas we come up with if you do not take the time to actually pause and take a break, it will never work. Set aside a reasonable amount of time that is needed and set up a plan for how you will accomplish this. We often feel we do not have enough time as it is. So find a few moments in your daily routine to engage in a fun and relaxing activity. For example, you may set a reminder on your phone to meditate or go for a walk or you may plan to play relaxing music in the car on your way home from work every day. It’s just important that you find the right thing that works for you and you set aside the time to actually follow through with the activity.

Relax your mind:

Be in the present moment when you are engaging in the activity. This is key to actually relaxing. Many people may focus on the physical aspects of relaxation, which is also important, but if you are not relaxing your mind, then your body also cannot relax. Think of how strong the mind-body connection can be and how important it is to address both aspects of ourselves at one time. If you get a massage, which may feel wonderful physically, but you do not address the mental aspect of calming, then your mind stays in a state of stress; therefore, impacting your body. Engage in mindfulness and take a brief mental pause. Also, if you are not mentally engaged in the activity and you are staying in a stressed state of mind, then you will not experience the maximum benefit. The goal here is to relax your mind as best you can and stay focused in the present moment with the activity that you are engaged in. In order to relax the mind, slow yourself, calm your breathing, and focus on your current state.

Practice:

Now is the important step of finding an activity that is actually helpful for you in both mind and body that will help you to relax. Try a variety of activities and practice! What one person does to relax, may not help the next person. It is important that you find the right activity for you. You may hate reading, so reading a book will not be a relaxing activity for you so while that may be helpful for many, it might not work for you. Start by making a list of activities that you think would be relaxing or that you have seen others do that helped them to relax. Try them! Take the time to test out some different activities to see if you find them relaxing. Be sure to find activities that will target both mind and body.

Here is a list of 30 fun activities that will help reduce stress:

1. Going for a walk or exercising

2. Taking a bath or shower

3. Practicing deep breathing

4. Reading a book, newspaper or magazine

5. Practicing meditation or mindfulness

6. Listening to relaxing music

7. Getting a massage

8. Sewing, knitting, cross stitching

9. Doing yoga

10. Petting your dog or cat

11. Horseback riding

12. Writing in a journal

13. Reading a book

14. Talking to a friend

15. Watching a movie

16. Playing a musical instrument

17. Arts and crafts

18. Gardening

19. Playing games

20. Practicing gratitude

21. Completing puzzles

22. Taking a nap

23. Having a spa night at home

24. Practicing positive self-talk

25. Engaging in a hobby

26. Drinking soothing tea

27. Getting a good night’s sleep

28. Reducing caffeine intake

29. Disconnecting from tech

30. Trying aromatherapy

Online services are available

If you are needing support or are interested in relationship coaching, virtual services are available, see Online Coaching with Dr. Shelley. Services are provided by telephone or online through a HIPAA-compliant telehealth portal, which allows you to be in the comfort of your own home during sessions & have increased privacy. Sessions are available for individuals or couples. Appointments can be booked online or simply email Dr. Shelley with any questions or appointment requests.