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How to reduce anxiety?

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Reduce your anxiety in just few steps.

If you think about it, anxiety is just a natural response to pressure and can be beneficial in some situations. It can alert us to dangers and help us prepare and pay attention. Anxiety disorders differ from normal feelings of nervousness or anxiousness, and involve excessive fear or anxiety. But anxiety disorders are treatable and a number of effective treatments are available. Treatment helps most people lead normal productive lives. When it comes to working through anxiety, keep in mind that there are many different ways to deal with it which I am going to discuss in this blog.

anxiety

Learn how to breathe.

The first step to solving anxiety is learning how to breathe. In an anxious state, you take rapid, shallow breaths that come from the upper chest rather than from the diaphragm. This type of breathing triggers the sympathetic nervous system, which then produces a fight-or-flight response. Luckily, breathing exercises can help turn off this response and send a signal to your brain that everything’s OK. To practice controlled inhalation and exhalation:

  • Slowly inhale through your nose for five seconds and exhale through your mouth for five seconds (counting 1…2…3…4…5 both times).
  • Repeat this pattern for about five minutes or until you feel calmer.
  • Practice these deep breaths daily so that they’ll come naturally when you need them most.

Remember nothing is permanent.

There’s nothing fun about anxiety. It makes you feel completely powerless and puts a damper on your life. But it doesn’t have to be that way. Remember that things will get better!

Try reminding yourself of this simple fact so that it helps stop being such a downer over time. If people really do come back from the dead, then why not try coming back from an anxious state? I mean, literally every moment feels temporary anyway so what does it matter if 6 months later you still feel anxious?

Relax

Look at the big picture.

One of the best things you can do to minimize anxiety is try to take a step back from your immediate concerns and look at the big picture. Instead of focusing on getting through today, ask yourself what you’ll be worrying about in five years, or ten. Even though it may seem as if something is life-or-death right now, remember that this too shall pass.

Some people are naturally more optimistic than others, but with time and effort, you can improve your ability to see the bright side. One study found that optimism can help you cope with stress, while another found that optimists have better overall mental health and fewer symptoms of depression and anxiety.

Pay attention to the good things in your life. Researchers have found that it’s possible to be grateful for the little things and still appreciate how lucky you are not to have serious problems like homelessness or unemployment. Being grateful for all kinds of good fortune—from small random acts of kindness to large personal achievements—can help reduce anxiety in the long run.

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Focus on what you can change.

Those who suffer from anxiety are often harboring a laundry list of worries in their head. Whether you’re planning your wedding or worried about a relationship, there’s always something weighing on your mind. Researchers have found that the more you try to figure out what will happen or what could go wrong, the more anxious you’ll become, since that’s all you’re focusing on.

Remember: thoughts create reality! And when our thoughts lead us into anxiety and stress, it’s important to remember that it doesn’t have to stay this way forever. You can start changing your reactions by choosing thoughts like gratitude over ones like worry and surprise.

Take care of yourself physically.

Take care of yourself physically: get plenty of sleep; eat healthy meals at regular intervals; exercise regularly (but don’t overdo it); meditate; spend time with friends and family; do things that make you feel good about yourself and that help you relax; take breaks when working on something challenging or intense; be kind to yourself!

Take Care

Get help when you're feeling overwhelmed or hopeless.

It can be difficult for someone with generalized anxiety disorder to ask for help, so it’s important to recognize what is and isn’t an effective strategy in managing your anxiety. Your doctor or a mental health professional can refer you to a therapist who has experience with treating GAD. If left untreated, GAD can lead to other complications such as depression or physical health problems like insomnia, heart disease and more frequent illness.

There are things you can do to help reduce anxiety every day in small ways.

It’s important to remember that anxiety is a normal part of life. Anxiety can be helpful because it motivates us and can drive us to achieve our goals. A little bit of anxiety is actually good for you—it helps keep you alert and ready to meet life’s daily challenges. But most people with anxiety would agree that too much anxiety can interfere with your ability to live a happy, healthy life.

While there’s no one-size-fits-all approach to managing symptoms, there are many things you can do every day to help reduce anxiety in small ways. Find out what works best for you by experimenting with the ideas mentioned.

How can you positively manage the stress caused by loss?

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Table of Contents

Taking care of yourself as you grieve is essential to managing your stress levels.

Taking care of yourself is an important part of managing your stress levels. This can include taking time to do things you enjoy, spending time with family and friends, eating well, sleeping as much as possible, and engaging in activities that help you relax. Setting aside some “me-time” to do a hobby or take a walk can be very helpful. You may also want to consider getting professional help if the emotional pain is too much for you.

While it’s natural to want your loved one back in their life after they pass away—especially if they were taken from you prematurely—remembering them is an important part of healing and moving forward with your life post-loss. You might find comfort in writing about memories or by keeping photos around that remind you of them.

In this blog, I will take you through some steps that can help you manage the stress caused by loss.

Stress 1

Take time off from work if you can.

Taking time off from work for the first few days after losing a loved one can be important. You are likely to need the rest, and your colleagues may benefit from having you around less.

Take advantage of self-care practices like breathing exercises, meditation, or yoga that help reduce stress levels. If it feels like too much effort to do these things alone, seek out support from friends and family who can help you feel safe as you move through this difficult time.

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Avoid making major life decisions in the immediate aftermath of a loss.

It’s natural to feel a rush of adrenaline after a loss. You might be tempted to make major life decisions in the immediate aftermath of a loss, but it’s best to avoid making hasty choices during this time. Try and avoid making impulsive decisions that could have long-term consequences (like quitting your job), and seek advice from others first.

It’s not uncommon for people dealing with grief to feel pressured by others’ expectations about how they should act and feel. A good way to get perspective on how you’re handling your loss is by asking yourself what people close to you might say if they were asked about how they would advise you now.

For example: “What would my loved ones suggest I do?” If someone close said “stay at home today” or “go see your friends,” then those are good options for managing stress after losing someone important in your life. If no one has any advice or suggestions, look back at previous times when similar situations occurred—what did they do then?

Grieving takes time, so don't rush it.

Grief is a normal process, but it’s not always easy to deal with. You may feel like you have to tough it out and just keep going, but that isn’t the best course of action. It’s important to give yourself time and space to grieve. Whether, this means taking a break from work or social outings or talking about your loss with a friend or family member.

When people are grieving for someone close who has died, they often experience symptoms like sadness (and crying), anger (feelings of frustration), guilt (feeling bad about something related to their loved one) or anxiety (feeling nervous). These feelings are very normal in the aftermath of loss; however, if these emotions seem overwhelming at any point then seeking professional help may be necessary.

Stress 2

There's no need to push yourself to move forward with your life until you're ready.

Moving forward in the wake of loss is often an ongoing process. You may be ready to move on at one point, but find yourself feeling stuck in your mourning at another time. There’s no need to push yourself to move forward with your life until you’re ready—in fact, it’s better to not do so until you feel ready.

If someone has recently lost someone close in their lives, they may need help moving forward with their lives. A good first step would be recognizing when they are ready and helping them figure out how best move forward from where they are today.

Everyone handles grief differently.

It is important to remember that everyone handles grief differently. It’s a process, and there are various stages of grief that you may or may not go through. Some people will experience intense emotions at first. Some become numb over time. Others may experience an emotional rollercoaster lasting several years.

The five stages of grief include: denial/isolation; anger; bargaining; depression; acceptance/hope (or whatever stage you might identify with). These can happen in any order or at the same time—and they certainly don’t have to happen in any particular order.

As much as we’d like there to be some sort of standard timeline for dealing with loss and pain, it simply isn’t possible for every person who experiences loss because each individual has different needs—and what works for one could make another feel worse instead!

One thing I want all my fellow grieving friends out there know is this: You do not need permission from anyone else before feeling what you’re feeling right now–but it helps if we acknowledge this together as a community so everyone knows they’re not alone on their journey through grief.

Be aware when dealing with unexpected stress.

If you are experiencing unexpected stress, it is important to seek help. Dealing with loss can cause a relapse of mental health issues, so be aware that this is possible and seek help when needed.

If you are not sure where to go for help, start by calling your doctor or therapist. They can make recommendations and point you in the right direction, if they do not have time to see you themselves.

Grieving is a normal part of working through stress caused by unexpected or major loss.

Grieving is a normal part of working through stress caused by unexpected or major loss. While each grieving process is unique, there are certain stages that people tend to experience when they are grieving. It’s important to remember that everyone’s journey through grief is different. Only you can decide when you’re ready to move on from the pain of your loss.

If you’re feeling overwhelmed by these emotions, remember: You are not alone! While it may seem like no one else could possibly understand what it feels like right now, many other people have been in similar situations before—so don’t hesitate asking for help if needed!

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What are the 7 stages of grief

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Grief is a set of emotions including a person’s or a situation’s perceived loss, as well as any incident that alters a person’s physical, emotional, or spiritual reaction to the world around them. Other than death, we can grieve for a variety of causes. When we lose a job, a relationship, an opportunity, our health, our safety or security, our independence, our hope for the future, and many other things, we can grieve. In this blog, I will discuss 7 stages of grief that normally people pass through.

grief 1

Shock

Shock (or emotional numbness) is the first stage of grief that follows a loss. The experience of shock can last from a few minutes to a few weeks or months. Shock is a defence mechanism that affects the mind and body, preventing you from processing all your feelings at once so you can recover. Shock acts as an emotional buffer to protect you from the reality of loss until you’re ready to deal with it.

Symptoms include:

Denial

Denial is the first stage of grief and it’s a type of protection for your mind. It allows you to escape from the painful reality of what has happened so that you can begin to cope. Even if it feels like denial can last forever, eventually it’s important to move on from this stage of grief.

Let yourself feel anything and everything, but know when you need help.

Denial

Bargaining

Bargaining is the attempt to make a deal with a higher power that would improve your situation. For example, if you were to lose a loved one, you may bargain with God or Allah by promising to attend church every week, if only he or she could be brought back from the dead.

Regardless of whom bargaining is made with, it’s an attempt to postpone grief and delay accepting the loss. Many people believe that “if only” they had done something different, such as providing better care for a loved one who died of cancer, then the person wouldn’t have died.

Although grief can be overwhelming at times and cause people to feel out of control or helpless at the moment, eventually they move past this stage and accept reality.

Guilt

Guilt is a normal response to any type of loss.

The guilt you are experiencing may or may not be healthy. People often feel guilty for things that are out of their control, such as the death of someone else. It can also be very easy to blame yourself for things that were completely out of your control. While this guilt can be upsetting in the short term, it generally resolves itself with time and distance from the situation.

If your guilt is more related to how you handled a situation, it will likely resolve itself as well if you have done everything in your power to help remedy it. For example, if you are experiencing guilt about something you did or didn’t say in an argument with a loved one before they died, make sure that you’ve apologized or tried to explain yourself first. You may not get the peace that comes with closure right away but over time these feelings will likely subside.

Anger

The next stage of grief is anger. This is another normal reaction to losing a loved one. Anger may be directed at yourself, the situation or the person who has died. It can also be directed at friends and family members, medical personnel or even those uninvolved. Perhaps anger is directed toward God. You may feel that you are asking “why me?”

It’s important not to rush this stage of grief and make decisions you will regret later (like quitting your job). You also shouldn’t avoid dealing with your feelings of anger as this can cause it to build up inside later on in life and manifest itself in other ways such as depression or anxiety disorders.

Anger

Depression

A person in this stage will, unfortunately, be very unhappy, and will often find it difficult to go about their day-to-day life. They might feel like they want to give up, or that there is no use in trying. Depression may appear to be an unavoidable outcome of any loss. However, if you feel stuck or unable to go past this stage of mourning, seek help from a mental health professional. A therapist can assist you in getting through this difficult time.

Depression

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Acceptance

Acceptance is the final stage of grief. A common misconception about acceptance is that it means that everything is okay and that you are happy with what has happened. This isn’t true. Acceptance does not mean happiness; it means an understanding of the situation and an ability to move forward, even if it’s only a little bit at a time. It’s not necessarily “feeling better” or have gone back to your old self; it’s simply coming to terms with what has happened, being able to talk about it without breaking down or needing support, and starting to live in the present again. You may begin looking toward your future instead of constantly focusing on your loss.

There are seven stages of grief and it is important to go through the stages to have a healthy grieving process.

We will not be linearly experiencing the stages of grief, nor will we experience all stages. Additionally, some stages may last longer than others. Ultimately, it is important to remember that the grieving process is unique to each individual and there is absolutely no specific timeline for us to follow. Although there are seven general stages of grief listed below, our progression through these steps may occur more quickly or take longer than expected. It’s important to be patient with ourselves during this painful process and avoid judging our progress in comparison to others. Most importantly, if it lasts longer a visit to a therapist can ease the process.

How to get out of a Depressive Episode?

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What is depressive episode?

A depressive episode is defined by the American Psychiatric Association (APA) as a two-week time in one’s life during which one display the symptoms of major depressive disorder (MDD). When a person has a depressive episode, they might try to adjust their ideas and behaviors to help them feel better. During a depressive episode, a person will encounter a low or sad mood and/or a loss of interest in most activities and a variety of other depression symptoms, including fatigue, lack of appetite, feelings of hopelessness, and repeated thoughts of death.

In this blog, I will discuss multiple ways that a person with depression can use to get out of a depressive episode or reduce it.

depressive

Accepting where you are

Depression is a serious illness that can be painful and overwhelming. It’s important to recognize that it takes time to get out of depression, to find the right help, and for treatments to work for you.

Recognize that depression is not just a passing stage or feeling. Depression is not just “feeling blue” or being sad. It can last a long time—weeks, months, even years—and can lead to emotional and physical problems if left untreated.

Reach out to your loved ones.

When you’re feeling down, it’s important to know that you’re not alone and that there are people who can help you. Remember: depression is an illness, and just like with other illnesses, those around us can help us get better.

Reach out to your loved ones. It’s important to have a strong network of social support when you’re dealing with depression. Make sure the people you reach out to are trustworthy, empathetic individuals who will be there for you without question or judgment. Examples of people who fit this description may include a close friend or family member, a romantic partner, or even a pet if they provide comfort!

Talking to your doctor

Treatment plans are necessary.

A path should be laid out to help you understand how to get out of your depressive episode. A plan is essential because you’ll be able to identify the ways depression can impact your life and what steps you can take to control it. For example, a doctor may suggest antidepressants as part of your treatment plan.

They may also recommend therapy sessions, whether one-on-one with a professional counselor or group sessions with peers who have also been diagnosed with depression. You’ll have an easier time planning on tackling their symptoms when you know the tools available for coping with depression.

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Individuals

Being in the moment

If you want to be in the moment, start by being aware of your thoughts. Your thoughts are usually focused on the past or future, and these will bring up feelings of regret and anxiety. You can recognize this happening when you notice that your feelings aren’t tied to the thing you’re doing at the moment. When this happens, try and refocus on what you’re doing right now. Try taking a few deep breaths and placing all your attention on your breath. Once you’ve done that, expand your attention to whatever you’re doing: walking down a path, eating lunch, watching TV—whatever it is!

This exercise helps because if we’re aware of our thoughts (as well as their effects), we have a chance to do something about them—like changing them from negative ones to happy ones!

Keeping a journal

Do what you’ve always done to get through depressive episodes: write down your thoughts and feelings. If you’re writing down your feelings, keep it simple. The more complicated and detailed these thoughts are, the harder they’ll be for you to sort out and put into perspective. Write down whatever comes up in your mind; don’t hold back emotions and details that might help you understand yourself better if they come up later.

For more details read our blog about “How to Journal for Mental Health”

Depression4

Learning how to meditate

Meditation is another great tool that can help you deal with depression. There are many forms of meditation, and the one I found most helpful is called Heart Rhythm Meditation (HRM). HRM helps you get into a meditative state by counting your heartbeats. A few minutes of this stillness allows your brain to rest from the constant chatter that it might otherwise be engaged in during stress or depression. A number of studies have shown that regular meditation can reduce stress and anxiety, improve mood, and even lower blood pressure.

Exposing yourself to the sunlight

Not every day will be sunny, but when it is, do your best to use sunlight. You can get your dose of vitamin D sitting in the sun at a nearby park or going for a walk around your neighborhood on the weekends. It’s important to get sun exposure every day, even if it’s just opening up your curtains and letting some natural light into your home. If you live in an area with frequent cloudy days and limited sunlight, consider getting a light therapy box that mimics natural outdoor light.

Depression5

Take the first step and talk about it.

The first thing you should do when you feel like you are in a depressive episode is talk about it. It is important that whoever you talk to is someone who can understand and someone who will not judge.

The people closest to us are the best candidates, but there are times when we cannot talk to them because we don’t want them to worry or because they might not understand how we feel. Or maybe, there is just nobody around. In this case, it is best if we go out there and seek help from competent individuals such as professionals and medical practitioners.

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How to Deal with PTSD Triggers?

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Triggers can be anything that causes you to have a nervous system response, and this is different from person to person.

PTSD triggers can be anything that causes you to have a nervous system response. It doesn’t matter if the event happened 1 minute ago or 20 years ago, it can be re-experienced through a trigger. A trigger can include certain sounds, smells, sights, tastes, etc. For some people, trauma is stored within each of these senses. Triggers can also be different for each person – what triggers one person could not affect another at all. A trigger may also be a memory, song, smell, or even person. Post-traumatic stress disorder (PTSD) is a disorder that affects certain people after they have been through a traumatic, frightening, or hazardous incident.

In this blog, I will guide you on what normally triggers PTSD, how to understand your reaction to the triggers, and various ways in which you can control or minimize your PTSD triggers.

PTSD

Know your triggers.

A good first step to figuring out how to react to triggers is figuring out what they are. Many people with PTSD experience emotional and physical reactions when they encounter a trigger, like getting startled or feeling intense anger or sadness. A trigger might be anything that reminds you of the trauma, including:

  • Sights
  • Sounds
  • Smells
  • Tastes
  • Memories or thoughts

Triggers can change over time. Some people may have triggers that bother them for years without any change, but others may find that their triggers gradually become more manageable. This can happen with treatment and exposure therapy, where a person is exposed to their triggers in controlled settings to learn healthy ways of responding to them.

Understand your reactions to triggers.

In this guide, we’ll talk about how to avoid triggers when you’re feeling them. It’s important to know what your reactions are to better understand why they happen and how to control them. The most common ones we encounter in our work with anxiety sufferers are the fight-or-flight response, the freeze response, and the fawn response. When feeling a trigger, your body immediately goes into fight or flight mode. Your heart pounds, blood pressure rises, muscles tense up (especially if someone yells at you), and your whole body feels on alert and ready for action.

One of the many things that people with PTSD struggle with is being unable to escape or pull themselves out of it before they experience a full-blown panic attack…

Make a plan for how to cope with each of your triggers.

  • Make a list of your triggers. These can be anything that makes you feel anxious, reminds you of the trauma, or causes you to have flashbacks. They might include things like loud noises, crowds, certain smells or tastes, and so on.

  • Make a list of coping strategies for each trigger. There are many ways to cope with PTSD symptoms when they come up. The important thing is to make sure that the coping strategies are healthy and safe. Some examples might include meditation, distraction strategies (counting backward from 100 or playing a game on your phone), talking with a friend or family member about it, and grounding techniques such as deep breathing and touching five things in the room around you and describing them aloud.
PTSD Cope

Have self-care, relaxation, and distraction techniques handy.

Have self-care, relaxation, and distraction techniques handy. It’s important to have some activities on hand that you can turn to when you need to help yourself cope with the intensity of a trigger and whatever feelings it is bringing up for you. This is called grounding and can help you return your attention from the flashback or upsetting memories to your current environment.

Try to taking a warm bath, listening to calming music – perhaps ones without words so that your mind can stay more focused in the present moment than it would be if catching song lyrics, journaling about anything other than what happened in the past, calling someone caring and supportive who can help take your mind off things for a little bit, doing something creative like drawing or painting, going for a walk or moving around in some way (exercise releases helpful neurotransmitters), doing something else that helps you relax but is not harmful to yourself or others.

Practice mindfulness meditation.

  • Practice mindfulness meditation. Engaging in this type of meditation provides a way to distance yourself from your experiences. Mindfulness is the practice of focusing on the present moment and accepting whatever is happening without judgment.

  • Focus on your breath. This type of breathing can be helpful during a mindfulness meditation practice or when you are having a difficult time but don’t want to meditate. Try to breathe slowly, inhaling deeply through your nose and then exhaling slowly through your mouth. If you’re feeling comfortable with this, try a more advanced breathing technique called square breathing:

    • Inhale through your nose for four seconds
    • Hold that breath in for four seconds
    • Exhale through your mouth for four seconds
    • Hold for another four seconds before beginning again
PTSD Meditation

Have emergency contact information available at all times.

Have emergency contact information available at all times. You never know when a trigger might arrive, and you need help at the moment to calm down and soothe yourself. Make it a point to always have your phone on hand, or easily accessible. If you do not have a cell phone, consider having an extra prepaid phone that you can keep with you in case of emergencies.

After reading this blog, I hope you will be able to identify your PTSD triggers and find a coping mechanism against them. Do consult a doctor to discuss your condition and get expert advice to manage your triggers.

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New Year, A Better Me

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When you look in the mirror, what do you see? You’ve heard of the old adage “New Year New Me.” Why do I need to become a new person? Just stop and think about that for 5 seconds. It’s bullshit- something society sells you in order to make you feel like you are missing something.  Some of us tell ourselves that who we are is not good enough. New year resolutions are like biting into a bad apple. They’re unrealistic! Many of us create new resolutions but then what happens when those new year resolutions don’t work out? What does it do to your mental health? Why make resolutions that cause you stress, anxiety, and disappointment? 2020 was such a traumatic year. However, instead of focusing on the predicament of a never ending pandemic, let us focus on restoration and rejuvenation. Let’s focus on our mental health. Let’s focus on being present in the moment, with our children and loved ones.

Why not a “New Year A better Me?” I have had a traumatic year and I have done a lot of reflection into my life with deep thoughts about my dreams, desires, and what I want to achieve. The one thing that is constant is to be a better me. Yes it is a new year, but I am still the same person. What can I do better in order to strengthen my myself emotionally, physically, and spiritually? What about practicing mindfulness, working on self-healing, or implementing activities to have a more proactive lifestyle? What can you do to help yourself get better sleep and mental clarity? What self-care activity will you implement every week in order to have a balanced life? I encourage you to focus on being the better version of the you that currently exists. Furthermore, self-love is the best love. When you open yourself up to all the possibilities that loving yourself entails, the world around you changes. Remove all the pressures and just focus on you. The world is constantly shifting. It’s time to Live again so you can thrive again!

At Prestige Health & Wellness, mental health is who we are! We are dedicated to providing compassionate quality care to improve the health of the community one person at a time.

DISCLAIMER

While we strive to always provide accurate, current, and safe advice in all of our articles and guides, it’s important to stress that they are no substitute for medical advice from a doctor or healthcare provider.  You should always consult a practicing professional who can diagnose your specific case.  The content we’ve included in this guide is merely meant to be informational and does not constitute medical advice. 

Written by Dr. Louisana Louis, DNP, MSN, APRN, PMHNP-BC