5 Easy Ways to Manage Anxiety

5 Easy Ways to Manage Anxiety

Aug 27, 2021

WRITTEN BY: KIMBERLY ALANIZ, LCSW-S

Do you feel like getting your anxiety under control seems too hard? Below are 5 easy things you can do today to get you anxiety under control– and each just take few minutes.

1.Step away from the caffeine

 Although coffee affects each person differently, it may not be the best choice if you struggle with anxiety. Coffee is a powerful stimulant that mimics natural functions in you body that happen when we are anxious and your body /mind may not be able to tell the difference. You may feel your heart rate increase, take shorter breaths or even a rise in temperature. Mentally, you may even feel restless, stressed or nervous.  Swapping your morning coffee for warm tea or hot cocoa may help reduce anxiety without abandoning the warm, calming routine.

2. Spend some time in nature

Evaluate what your average day looks like. Where and how do you normally spend your time? If the answer is indoors and in front of a screen it may be time to get outside. Spending time in nature could improve both your physical and emotional healthy.  Physically, time outdoors lowers blood pressure, releases muscle tension and decreases the creation of stress hormones. Activities like enjoying the evening on your front porch or hiking a trail could help calm the body and mind. In fact, research shows even viewing scenic images of nature can have similar effects.

3. Focus on your breathing

Deep breathing exercises can help create links between both sympathetic (kick starts fight or flight) and parasympathetic (influences relaxation) nervous systems. When you take a long, deep breath in, your sympathetic nervous system increases things like your heart rate and blood pressure. As you elongate the exhale, your body begins slow the heart and loosen tense muscles.

 Try this breathing exercise and enjoy the benefits!

*Box breathing- Sit in a comfortable, quite spot with your feet firmly planted on the ground. Draw your attention to your breath. Drag the tip of your finger along your leg to “draw” each side of a box using the following breaths as a guide. Exhale, inhale (count to 4 in your mind), hold your breath for 4 counts, exhale for 4 counts. Repeat at least 4 times.

4.Grounding

Grounding is a practice that allows a person to refocus and redirect nervous thoughts, flashbacks or uncomfortable emotions to the present time and behaviors.  Here are two grounding activities to try.

*Place your hand underneath a running tap of warm water. Focus on the temperature and pressure of the water as it hits parts of your hand. Listen closely to the sounds of the running water. How do the sensations differ from your fingertips, palm and the back of your hand? Now try this with cold water and then alternate between the two.

*5-4-3-2-1

Counting backwards from five, focusing on your five senses, interact physically or list things around you.

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

5. Exercise

Even though we may not always enjoy exercise, we almost never regret how we feel after. This is more than likely because of the endorphins released in our body after activity. No need to run to the gym. Things like a brisk walk with your pet, dancing in your kitchen as you cook dinner or riding your bike are all great alternatives to a gym membership.

If you begin to feel discouraged because it seems like everything you try doesn’t work, you’re not alone. Don’t feel as though you have to work through this silently. We are here to help you get your anxiety under control- reach out to us to schedule an appointment within a week.

The Best Way to Combat a Panic Attack

The Best Way to Combat a Panic Attack

Jul 22, 2021

Your heart feels like it’s going to beat out of your chest. Suddenly your temperature is rising. You’re getting a sinking feeling in the pit of your stomach and feel like you’re out of breath. It’s getting harder to pace your breathing and your thoughts feel out of control. Each of these symptoms  alone are common side effects of anxiety, worry, and stress. When mixed together and left uncontrolled, they can create something called panic attacks.

This article will review a key way to help your body regulate and calm down before the panic attack hits. Remember, early intervention is the best way to curb panic attacks.

Deep breathing. Also known as diaphragmatic breathing or belly breathing. This is one of the most powerful tools in managing anxiety. This is the best way to calm your heart rate in a healthy way and combat an upcoming panic attack. Deep breathing is very different than taking a deep breath. The focus is on making the belly rise when inhaling and making the belly sink in when exhaling.

Let’s walk through it now:

  1. Sit comfortably with both feet on the floor. Relax your body as best you can.
  2. Place your left hand on your chest and your right hand on your belly.
  3. Breathe in through your nose slowly and focus on expanding your belly. Your right hand should rise with your breath while your left hand stays as still as possible.
  4. When your belly can’t hold any more air, hold your breath for 4 seconds, then release slowly. Remember keep your left hand as still as possible while your right hand moves in and out with your belly.

As mentioned previously, early intervention is key. The moment you begin to feel flushed, the moment your heart beats a little fast- breathe deep and begin this breathing exercise. Practice with only 3-4 breaths at a time and create a calming phrase to go along with the breathing. Something like “I am safe, I am sound” or “Breath in the positive, Release the negative,” or “If God is for me, who can be against me.”

It’s best to practice each day when you feel calm, that way when you feel overwhelmed, you will remember what you practiced. Just a few minutes a day can really pay off during the time you really.

Click here for a visual on how to do apply the 4X4X4 breathing strategy.

3 Reasons Why Finding a Counselor Can Be So Hard

3 Reasons Why Finding a Counselor Can Be So Hard

Jun 6, 2021

Why is it so hard to find a counselor? After weeks of looking, you’re starting to think Maybe it’s best to just quit. You’re faced with multiple barriers you hadn’t even considered that leave you with thoughts like, Wait, how much does counseling cost? You don’t take my insurance? How long until I can start? What do you mean you don’t specialize in this?

This article reviews some of the top reasons finding a counselor can be so hard and 3 solutions to help.

“Sorry, we don’t take your insurance.” Contrary to popular belief, not every counselor takes your insurance- or any insurance at all. Private pay rates for counseling services can range anywhere between $80-$150 per session. If you are looking for a counselor who specifically takes your insurance, start with your insurance company. Call the “member services line” on the back of your insurance card, it is usually a 1–888 or 1-800 phone number. Ask for help to find a “mental health or behavioral health counselor.” Put your insurance to work. Ask for a list of counselors in your area who take your insurance and begin calling from there.

“Sorry, we aren’t taking new clients and won’t have availability until 3 months from now.” Believe it or not, counseling is in high demand. Some counseling agencies don’t have availability until weeks or months out. Consider the problem you are facing, can this issue wait for weeks or months? The typical answer is no, it cannot. Don’t postpone receiving support simply because that counselor is unavailable. Keep calling other places, keep looking around. With virtual services available, consider calling other cities in your area. This could widen the availability for clinical counseling services.

“Sorry, we don’t treat that issue here.” Some counselors do not specialize in the issue you are needing counseling services for. For example, if you are needing marriage counseling, not all counselors treat couples. If you need counseling for your seven-year-old child, not all counselors are trained to treat this age group. Based on the problem you need help with, take a look around for a counselor who specializes in this issue. When you call different places, let this be the first question you ask- Do any of your counselors offer couples counseling? When searching online, search specifically for “marriage counseling” rather than just “counseling.”

Overall, finding a counselor can be difficult. But please, don’t take this as some sort of weird sign from the world that you should NOT get help. The previously mentioned are minor inconveniences in the grand scheme of things. Your healing is on the line and you deserve this. Don’t let obstacles deter your opportunity for a better future.

4 Easy Ways to Combat Anxious Thoughts

4 Easy Ways to Combat Anxious Thoughts

May 11, 2021

Anxiety is a condition that exists in the thoughts of the mind. Based on the thoughts you create, it can fuel worry, stress and even fear. One way to manage anxiety is through mental defense through the thoughts you think. Here are a few ways to help get that anxiety under control in the mind. Yes. Mind control:

1). Ask yourself, is this thought accurate? 100% accurate? The thought that is prompting the anxiety, is it true? For example, if you’re thinking you can’t go on that road trip because you’re going to get into a car accident and die, is that true? Simple answer is you don’t know. But as of this point in time, it is not true. You are alive, so therefore it must be untrue. There is no way of knowing that information and claim it as 100% true. You must dispel the inaccuracies.

2). Use facts to counter the anxiety. Using the example from above, facts state you have a 1 in 107 chance of dying in a motor vehicle accident. This means you have less than 1% chance of dying in a car accident. AKA 99% chance of making it to your destination. Facts. Counter irrational thoughts with logic.

3). Use anchors. Look around you- what do you see, what do you hear, what do you feel on your skin, what do you smell? Tune into the sights and sounds around you. Think about the things right in front of your eyes and use them as anchors. You can’t allow your mind to convince you you are somewhere else in time. Remember the mind is exceptionally powerful. Some may find themselves in full blown panic attacks or anxiety attacks based on the thoughts they have in their head.

4). Scale it. On a scale of one to 10 on the severity or importance chart, how severe is this issue? For example, your mind starts going wild because your significant other didn’t answer their phone when you called. Your mind starts thinking outlandish things and before you know it they didn’t answer because they’re cheating you or in a hospital somewhere- or both. However, let’s go back to what happened. You called, they did not answer. On a scale of one to 10, how severe is this?? I would say it’s a good solid 2, maybe 3. This situation does not require a level 9 reaction.

So before you let your thoughts go too wild, ask yourself is this thought true? 100% of the time? What are the facts here? Where has my mind run off to? Where am I literally right now? On a scale of 1-10, how severe is this?

Remember, the mind is quick. You’ve got to sllllooooowwww your roll.

4 Unexpected Behaviors You May See in an Anxious Child

4 Unexpected Behaviors You May See in an Anxious Child

Mar 2, 2021

Anxiety is a preoccupation of worry that interferes with functioning. It gets in the way of daily routine and causes a tremendous amount of stress that leaves one feeling overwhelmed, uneasy, scared, and worried. 

With adults, it can be easier to diagnose anxiety because of adults’ ability to describe in more accuracy how they feel and what they’re experiencing. In children, however, they may not have the verbal acquisition, insight or life experience to describe accurately what they’re feeling.

Here are 4 behaviors that could indicate your child is experiencing anxiety:

1) Headaches and bellyaches. Some kids may describe physical ailments when actually they’re feeling emotionally dysregulated; this experience is called a psychosomatic complaint. A parent or caregiver might use medication but find that medication does little to ease the pain or is ineffective. Parents often feel confused because their child’s “pain” either continues or seems to get worse.

What to keep an eye out for? Kiddos who often seek out the nursing office at school or say they feel sick frequently.

2) So many emotions! There may be times you notice your child goes through a quick round of intense feelings in a short amount of time. They may go from feeling worried to suddenly getting angry and grumpy all because you mentioned you would be getting home late from work.

What to keep an eye out for? Tantrum throwing or being overly sensitive.

3) Loss of appetite. Although your child may be a finicky eater to start, loss of appetite is different. It suggests a child does not feel hungry, not that they don’t want to eat what you made. With anxiety, your mind may be going a million miles an hour, and your body and its needs can sometimes go by the wayside. It is not simply missing a meal or two, loss of appetite is usually detected over multiple days during the week for weeks on end.

What to keep an eye out for? Kids not eating at school because they “don’t like the food” or returning home with most of their food in their lunchbox.

4) Chicloso. Spanish for “sticky”; derived from “chicle” which means chewing gum; your child aka “the sticky one.” If your child is acting chicloso they don’t want to leave your side and are unusually clingy. They don’t want you to drop them off anywhere and may grow difficult to manage if plans change. In essence, they want to be with you rather than go with friends, go to school, sometimes even reverting to developmental milestones they have already passed (ex: wanting to co-sleep with you). This behavior goes beyond them not wanting to go to places. They may feel genuinely worried or even fearful of being separated from you.

What to keep an eye out for? Clinginess and regressing to behaviors you thought they grew out of (ex: bedwetting, sucking of thumb, wanting to be carried, etc)

Each of these symptoms alone can be common for kiddos who are going through normal development. However, when these symptoms are combined and/or occur over weeks and into months, I urge you to take heed. Pay attention to these behaviors and attempt to have a conversation with your child about it. When in doubt, share your concerns with their pediatrician or have a consult with one of our counselors.