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What Can I Do to Reduce My Anxiety?
Many of my clients often ask, "What can I do to reduce my anxiety?" While my response often varies depending on an individual's specific situation, there are three core recommendations I often suggest that can help almost anyone.
1) Identify the Source of Your Stress - understanding who and/or what is causing your stress is the first step to reducing your anxiety. If you are able to identify what is causing your worry/anxiety, the next step is to ask yourself, "Is there anything I can do to change it?" Answering such a question can give you an opportunity to evaluate your situation and clarify any choices, if any, you may have.
2) Learn How To Manage - If you can reduce your anxiety, knowing how you can change it and taking action is important. Whether you are in the process of changing it or even if you are unable to make any changes, learning how to manage the anxiety is vital to maintaining your ability to continue functioning. Engaging in activities you find relaxing or finding an outlet for your worry may help release the negative emotions/symptoms associated with your situation. For some, going to the gym, knitting, watching a comedy, meditation, or simply a nice hot shower are a few of the activities they engage in so as to distract their mind and focus their thoughts on something enjoyable.
3). Try, Try and Try Again - learning what coping strategies are best for you is a trial and error process. What works best for one person, may not work well for you. I often encourage individuals to try various techniques until they find something that helps them relax. Of course, it is critical to first rule out any medical explanations for symptoms you may be experiencing like headaches, digestion issues, heart palpitations, etc. Also, if you are finding it difficult to reduce your anxiety on your own, it is important to understand the role therapy can play in helping you. In some cases, therapy can simply help individuals understand why they are stressed, while for others it is a form of guidance that helps clarify what options are available.
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How Can I Get My Loved One Help?
There may come a moment in your life, when you realize a loved one is in need of medical and/or a psychological attention due to physical, behavioral or mental changes they are exhibiting. Determining how and when to get them assistance can be difficult, anxiety-provoking, and filled with many unknowns. Below, are a few recommendations to consider if you are trying to get your loved one the medical/psychological attention you believe they need.
Talk with your loved one
Try to discuss your concerns with the person you are worried about. You may want to relay specific changes you have noticed and why you are concerned. If possible, try to refrain from making accusations, prematurely diagnosing, or becoming negative. The goal for this type of conversation is to relay what you have noticed, why are your worried and to express your feelings. Attaching feelings to your concerns may help your loved one feel reassured about your purpose. In other words, you don't want to give the impression that you are trying to control his/her life.
Should your loved one acknowledge a problem, consider arranging an immediate appointment with his/her primary physician or any other health care professional who believe is relevant to the problem identified. Your focus should be to serve as a support system to your loved one and help facilitate appointments and communication between any and all parties involved.
In the event your loved one denies having any problems and you are certain something is wrong, then consider some of the recommendations below. Keep in mind that factors like the relationship you have with your loved one, living far away, etc., may render some of these recommendations difficult to implement. Generally speaking, however, these are methods that have worked for some families.
Talk with friends, neighbors and/or other relatives
If you are unable to talk with your loved one directly, you may wish to discuss your concern with individuals who interact with your loved one on a frequent basis. This can be another relative, a close friend or even a neighbor. While you may not want to divulge anything about your loved one's well-being to people you don't know well, it could help give you better insight into what's going on with them.
Reach out to your loved one's Health Care Provider
Relaying your concern to your loved one's physician/mental health provider may be beneficial - provided you have his/her contact information. Be aware, however, that due to confidentiality regulations many health care professionals will not divulge any information regarding his/her patient's care. If a direct conversation with your loved one's provider is not possible, consider writing a letter explaining your reason for such contact, what you are noticing about your loved one and why you are concerned. At the very least, you will be notifying the provider and hopefully contributing to a more thorough evaluation the next time your loved one visits.
Plan an Unannounced Visit
An unexpected visit can be a great way of obtaining a glimpse of what is going on with your loved one, especially if you don't visit often. Visiting someone's home can often give you insight in to their priorities and functional capabilities. In other words, you want to assess things like the cleanliness of the home, their personal hygiene, their food supply and compare it to when your loved one was fine. Any changes could be further confirmation that something is wrong.
Reach out for Community Support
Depending on the specifics of your situation, you may find yourself needing additional "outside" support, especially if your loved one is refusing assistance but clearly needs some type of "intervention." If so, you may want to try reaching out to the department of social services or local mental health providers to inquire what, if anything, can be done to help your loved one. Certain cities and states have programs in place to help someone who may be at risk.
In the event you learn that there are no services to assist or that your "hands are tied", and it is causing you anxiety, my suggestion is to consider seeking therapy for yourself. Doing so can help alleviate the symptoms you are experiencing and may help prevent them from getting worse.
Do you have any other suggestions on getting a loved one help? Please share them below.
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Why Am I Anxious About Confrontation?
Confrontation is an act many of us have engaged in as the result of trying to resolve a problem. For some people, confrontation is a normal part of the problem-solving process while for others it is something avoided at all costs. While there are many reasons one chooses to avoid confrontation, the root cause is usually the same - it produces anxiety. Below are a few reasons some people experience anxiety with regard to confrontation.
Fear of Being Disliked - voicing your opinion about what you feel is justified or fair ultimately means that the person sitting across from you may not like what they hear. As a result, they may not like you. For some individuals who want to be liked, need to be liked or simply do not want to ruin a relationship, forgoing a confrontation is viewed as the best way to maintain stability.
Afraid of Arguing - some individuals avoid confrontation for fear it will turn into a verbal altercation filled with angry outbursts and harsh words. For people who are afraid of arguing, the refusal to confront someone else is generally rooted in the desire to avoid a verbal fight. As a result, such individuals will generally concede to what is asked of them as opposed to saying otherwise -thereby leaving themselves open to being taken advantage of.
Inability to Articulate Thoughts - being involved in a confrontation often means emotions can get the better of you and impede on your ability to get your point across. Depending on who you are speaking with, this could lead to a person disregarding what you are saying. Should this happen frequently enough, it has the potential to cause a person to believe that expressing his/her thoughts is useless.
Confronting another individual can be hard for many people to do, especially if they are experiencing anxiety in relation to the reasons described above. And while some people will exhibit this type of behavior without any immediate consequences, the truth is, long-term avoidance may ultimately lead to getting taken advantage of, not achieving your goals and being unhappy. With some help, however, it is possible to learn new ways to overcome these issues so that you can be happy and get what you deserve out of life.
Do you have other reasons you would like to share about why someone may avoid confrontation? Or maybe you have overcome your own avoidance of confrontation? Please share your thoughts and/or stories below.
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Do You Suffer from Anxiety?
The Oxford Dictionary of Psychology defines anxiety as "a state of uneasiness, accompanied by dysphoria and somatic signs and symptoms of tension, focused on apprehension of possible failure, misfortune, or danger."
So now you may be thinking to yourself, "What does that all mean and how do I know if I'm suffering from anxiety?" Anxiety is basically the reaction one has to stressful events that can cause a person to feel nervous, tense and/or apprehensive. There is no denying that many of us suffer from some form of anxiety but how it affects our daily lives is what we need to look out for when determining whether or not to get help.
Here are some questions you can ask yourself to determine whether you should be reaching out for help...
If you answered "Yes" to most of these questions, then you may be suffering from anxiety. One of the first steps you can take is to schedule an appointment with a physician to rule out any medical conditions. Medical conditions like thyroid problems, diabetes, etc., can cause physiological symptoms like heart palpitations, headaches, nausea, etc., thus causing you to feel like you are anxious. Appropriate treatment usually alleviates the anxious feeling.
If medical conditions are not the cause for the anxiety, you should then consider speaking with a therapist. By collaborating with a trained professional, you both can work together to get to the bottom of what is causing the anxiety. For example, are there life changing events that are causing additional stress? Events like a new job, a new relationship, caring for a loved one, etc. can each cause anxiety. The goal of therapy should be to learn strategies and techniques that you can incorporate into your daily routine so as to help reduce the anxiety and/or minimize it's impact on your your ability to function and feel good.
Do you have any questions about anxiety? Maybe you know of some strategies that have worked for you or someone you know? If so, please share them below.
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Within my therapeutic practice, I often work with individuals who experience anxiety related to problems they are having in their relationship. While some individuals will question whether they should do anything different, others are unsure if they should put in any more effort. In order to help them with their uncertainty, I often encourage them to work on some of the key components I believe are important to having a healthy relationship.
Communication - Being able to openly and honestly talk with your partner about what is bothering you about the relationship is vital. Without this, you may find yourself not voicing your opinion about what bothers you, which can result in your partner believing everything is fine. The problem with one person believing everything is fine is they will continue engaging in the behavior you may find troublesome thereby increasing the chances of feeling resentment or irritation with your partner. Whether you are worried about your future, your sex life, your differences, etc., it is important to bring up any issues you have so that you can both work on improving the situation and resolving the problem.
Respect - Having to communicate your feelings about what may be a sensitive issue for you or your partner can be hard to do, especially if one person is hot-tempered and/or very emotional. As a result, it is important to remember to be respectful. Essentially, you want to avoid saying or doing things that you know will upset your significant other. For instance, if your loved one despises when you walk away from an argument, then don't. Or, if he/she hates when you scream then try to speak in a low, calm tone. Showing respect can also be done by refraining from accusatory statements that place all the blame on your partner as it will only cause him/her to become defensive.
Being in a committed relationship, especially when the honeymoon phase is over, is without a doubt challenging. While I realize the aforementioned suggestions are "easier said than done", it is crucial to understand that with patience and understanding a lot more can be accomplished as opposed to having anger and resentment.
Do you believe there are other important components to a successful/healthy relationship? If so, please share them below. .