Ways to Ease Your Anxiety

Terrorism, the war in Iraq, Hurricanes, global warming, higher prices at the gas pump, crime in the streets… it all ads up to increased anxiety and worry for many Americans.

What are some simple techniques for lowering your anxiety level?
• Learn breathing techniques. When we become anxious our breathing quickens and our breaths become shallow. Practice relaxation breathing by inhaling through your nose and count to 4, hold for the count of 6 and then exhale through your mouth for the count of 8. This will calm your system and lower your anxiety
• Become active. We always talk about exercise and it’s powerful effects on reducing anxiety. Try walking, swimming, or riding a bike. These activities and others will increase your serotonin “feel good” endorphins and reduce our stress levels.
• Learn meditation. Quieting the mind can help you reduce anxiety. Research shows that people who join stress reduction classes and learn meditation and mindfulness experience lower anxiety levels.

You always tell us to seek the help of a professional counselor. What do counselors generally do to help us minimize our anxiety?
• Break our negative thoughts. Therapists help people identity how our thoughts shape our anxiety and fears. Therapists are trained to assist in breaking negative thought patterns that are destructive.
• Break distorted thoughts. Many of our thoughts are unrealistic, or filled with beliefs that might not be realistic. Therapists teach us how to balance our thoughts with positive realistic ones.
• Stress reduction. Therapists teach us techniques for managing our anxiety and skills to monitor our anxiety through increased awareness.

Are there any other things that will help us minimize our anxiety?
• Talk to someone in your support network
• Use visual distractions (TV, movies, video games)
• Use sensory-motor distractions (gardening, crafts, etc)
• Find an alternative positive obsession (crossword or jigsaw puzzle)
• Practice positive affirmations

We are optimistic about losing weight

Recent statistics have shown that dieters are very optimistic about their ability to lose weight. But, is the optimistic viewpoint just hopeful thinking, or reality?

Tell us more about recent statistics.
~In a Consumer’s Report survey of over 2000 Americans, 75% of people say believe they will be successful in losing weight and meeting their goal. 19% are unsure if they can accomplish the goal, and 6% are pessimistic.

Do we know how people are trying to lose weight?
~ 67% are trying to do it alone
~16% are using free programs
~8 % are paying for weight loss programs
~ But what we do know for sure is that within each of these groups, most are watching their food intake in combination w/ exercise.

And what are American’s reasons for dieting?
~44% want to improve their health
~20% say they just want to feel better about themselves
~13% say they want to look better
~12% want to improve their fitness and endurance
~6% are losing weight because of a MD’s recommendation

What are some suggestions for being more successful as a dieter?
~Be realistic about your weight goals
~Set small steps for yourself, so you can measure success
~Find a program that works for you, and is healthy and not based on starvation or deprivation.
~Do it for yourself… no one loses weight unless they are really motivated to change.
~If you find yourself unsuccessful, seek the assistance of a trained nutritionist, integrative or traditional physician, or eating disorder specialist. Sometimes there are other reasons why people can’t lose weight other than determination and hard work.
~

Lower Your Stress Level

May is mental health month, and we are taking a serious look at stress and ways to keep our lives in balance. A certain amount of stress can make life more interesting or challenge us to think creatively about solutions. But, when we have more stress in our lives than we can handle effectively, then we can experience stress overload.
What are some of the most common sources of stress in our lives?
• Changes in the environment (examples: moving, graduation, weddings, holidays)
• Conflicts with relationships (examples: with boss, spouse, children, significant others)
• Internal emotional pressure (examples: projects, expectations, self criticism, insecurity, feeling powerless)

If we have persistent or chronic stress, can this affect us?
• There is a strong link between stress and heart disease. This correlation was discovered over 25 years ago, and it turns out that stress induced inflammation may cause 1/3 of the cases of heart disease (if no other major factors such as obesity, etc).
• Stress causes weakened immune function. Studies have shown that emotional stress can reduce your ability to protect you from infection.
• Stress can cause memory loss and mental impairment. This one is easy to understand… just remember high school and when you knew the answers but forgot it during a test. This is caused by high cortisol levels, which interfere with memory.
• Insomnia. When you have stress, worry and anxiety, the cortisol levels in your body increase, and sleep is deteriorated.
• Abdominal fat. We may not like this one, but higher cortisol levels due to stress can cause an accumulation of belly fat.
• Stress can cause many symptoms we’ve talked about before like depression, heartburn, and sexual concerns. It can also relate to irritable bowel syndrome, hives, ulcers and many other physical concerns.

What can we do to lower our stress?
• Exercise
• Learn stress reduction techniques such as meditation, visualization, breathing techniques.
• Gain and support system and talk about your stressors with others
• Get the proper nutrition and adequate sleep
• Seek the expertise of a professional counselor to gain stress management skills

The art of relaxation

If you feel like it's hard to relax, then join the club. A Family Circle survey of 2000 people reports that Americans are struggling to find ways to relax.

• 85% of Americans say they wish they had more time to relax
• 15% are happy with their relaxation level.
  
• The survey reports that television is American's number one form of relaxation followed by reading, and then by listening to music.
  

If Americans could change other aspects of their lives, the survey found they would change their salary (24%), their weight (21%), and their health (14%).

Graduation Stressors

It’s time for graduation. Within the next few weeks high schools and colleges around the Tri-County area will celebrate this joyous ceremony. Unfortunately, this life passage is rarely addressed in mental health literature, leaving families and graduates unprepared for the emotions involved in the transition. It is certain that both the graduate and the graduation family face new challenges, as well as anxiety and fears.

What are some of the common concerns of graduating seniors?
• Seniors face long term consequences are related to choices concerning college, career decisions, and making it on their own in an uncertain world.
• Seniors worry about parent’s expectations, picking a college major or choosing the “right” job, financing college expenses.
• Seniors have concerns about losing close friends who are vital connections.
• Seniors have a generalized anxiety about the unknown after leaving the safety of the home environment.

What are some of the common concerns of the graduating family?
• Parents struggle with being “empty-nesters” and wonder what life will be like without focusing on their child.
• Many parents have financial concerns regarding the high cost of college in the 90’s, as well as struggling with the complexities of applying for scholarships and financial aid.
• Parents report that they fear not “being there” to assist their children, noting safety concerns, and lack of input into their student’s life in a culture, which is unpredictable.

What are some suggestions to ease this time period and the adjustment process?
• Realize it is a natural life passage as well as a grieving passage (from childhood into adulthood)
• Discuss fears and concerns with your child. Open the door to meaningful discussion
• Speak openly about finances and budgets. It is important that everyone understands the limitations of the availability of money.
• College discussions should include safety/self care issues. Discuss safety concerns such as walking alone at night, protective skills for self-care, and issues of alcohol and drug abuse. It is essential that discussion center around daily life management skills such as time management, budgeting checkbooks, overspending, nutrition and health, and the importance of attending classes.
• Focus on the “challenge” and realize this is an opportunity for everyone to learn new life skill lessons. Focus on the positive and the possibilities for personal growth.
• Express that you will “still be there” for each other, but in new ways
• Reach out and talk to others about this transition--gather support from other people who have experienced this transition.
• Be open with your heart. Express your appreciation and your sentimental side. Share feelings of pride and gratitude. Unfortunately, many of us are still waiting to hear those words of encouragement in our adulthood. This is a chance to give your children what you may not have received from your own parents.

Humor Helps Us Heal

Just a little joke to make your day...

How many therapists does it take to change a light bulb?

~Just one, but the light bulb has to
really want to change~

The Future: A Kokology Prediction

Many of you told us that you like the little Japanese self discovery games called Kokology. So responding to your requests, we are sharing another little example and see how closely it defines your personality.

The doorbell rings at your house and to your surprise two animals are standing at the door (just go with me on this one). These animal messengers are predictors of your future. One of the animals has a letter that foretells your life of happiness and peace, and the other animal brings a message about crisis and despair. Which animal brings the glad tidings, and which animal brings the omen of doom? (pick different animals for each).

1. Tiger 2. Dog 3. Sheep 4. Parrot 5. Tortoise

Kokology tells us that our future is influenced by our selection of mates or life partners. The animal messengers corresponds to our perception of people that bring us joy and pain. In this example, the animal you choose as the bearer of good tidings represents your ideal spouse, while the bearer of bad tidings animal is the kind of partner that would pull you down.

1. The tiger:
glad tidings: You see yourself happiest with someone ambitious and powerful, with the desire to rule.
gloom and doom: You dread a tyrannical partner who acts like king of the jungle and growls at any request to be involved in doing shared tasks.
2. The Dog:
glad tidings: You unquestionably want someone who is loyal and gives you absolute devotion
gloom and doom: You are not compatible with those who try to please everyone and are people pleasers by nature.
3. The Sheep:
glad tidings: You'd love a warmhearted, nurturing spouse
doom and gloom: You fear winding up with a boring homebody and someone who rarely likes to do anything new or unusual.
4. The Parrot:
glad tidings: You'd love a talkative partner who is fun-loving and can make you laugh
doom and gloom: Living with a chattering partner who lays around would drive you to insanity.
5. The Tortoise:
glad tidings: Your perfect match would be serious, dependable and there at a time of need.
doom and gloom: You'd despise living with a slow-moving, slow-witted partner.

~ So how close was this prediction? We'd love to hear your response to this discovery game~