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    Dawnbrownlpc@itherapymail.com | 615-351-9087

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    Mental Health Habits for 2021

    March 9, 2021

    We live in a society that seems obsessed with physical health and weight loss. A majority of people have tried one or more diets to lose weight. People join gyms, juice, and take supplements, all in an effort to optimize their physical health. Sadly, most people don’t give their mental health a second thought. The […]

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    Mental Health Habits for 2021

    March 9, 2021

    We live in a society that seems obsessed with physical health and weight loss. A majority of people have tried one or more diets to lose weight. People join gyms, juice, and take supplements, all in an effort to optimize their physical health.

    Sadly, most people don’t give their mental health a second thought.

    The problem is, no matter how good you look in a bathing suit or how “ripped” you may be, or how low your cholesterol is if you aren’t mentally healthy, your life is negatively impacted.

    In the age of Coronavirus, when many of us are dealing with health and financial struggles, the stress can really take a toll on our mental health. With this in mind, here are some good mental health habits to practice in 2021 and beyond:

    Practice Gratitude

    Gratitude is like a magic bullet when it comes to mental health. Too often, when we are feeling negative emotions, we deny our full reality, that is to say, we deny all of the wonderful things that are present in our life. Be sure to take realistic stock in your life each day and feel grateful for the people, events, and things in your life that bring you joy and happiness. And be sure to share your gratitude with others!

    Value Yourself

    The only thing worse than dealing with grief, sadness, and stress, is doing so while devaluing your own self-worth. Be sure to treat yourself as kindly as you do your loved ones. See the good in you and practice self-care and self-compassion every day.

    Lose Control

    Most of us cling to the idea that we can control every single facet of our lives. It’s just not true. This desire for full control brings with it a sense of anxiety. Make this year the year you finally let go of needing to control everything.

    Surround Yourself with Positive People

    Toxic people are bad for our mental health. It’s time to cut ties with those who bring you down in order to make room for people who will support you.
    Along with these habits, you may want to consider speaking regularly with a mental health counselor, who can help you navigate any issues you may be dealing with and provide coping techniques.

    If you’d like to explore treatment options, please get in touch with me. Let’s discuss how I can help you make 2021 your best year yet!

     

    SOURCES:

    • https://psychcentral.com/blog/mental-health-hygiene-habits#1
    • https://psychcentral.com/blog/5-best-practices-for-maintaining-good-mental-health#1
    • https://psychcentral.com/blog/what-is-good-mental-health#1

    Filed Under: Adolescents/Teens, Anxiety, Depression

    5 Ways to Effectively Manage Anxiety

    August 22, 2020

    If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While […]

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    5 Ways to Effectively Manage Anxiety

    August 22, 2020

    If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While anxiety can feel debilitating, there are ways you can manage it.

    Slow Your Breathing

    When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.

    When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.

    Limit Caffeine 

    Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.

    Exercise

    Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.

    Make a List

    One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.

    Remind Yourself of Reality

    When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.

    It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.

    If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.

    Filed Under: Anxiety, General

    5 Ways to Get a Better Night’s Sleep with Anxiety

    August 19, 2020

    Affecting nearly 40 million adults in the United States, anxiety is one of the country’s most common mental health disorders. Sleep disturbances such as insomnia are highly prevalent amongst those who suffer from an anxiety disorder. If you have trouble falling asleep, it may heighten or trigger your anxiety, and vice versa. While it can […]

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    5 Ways to Get a Better Night’s Sleep with Anxiety

    August 19, 2020

    Affecting nearly 40 million adults in the United States, anxiety is one of the country’s most common mental health disorders. Sleep disturbances such as insomnia are highly prevalent amongst those who suffer from an anxiety disorder. If you have trouble falling asleep, it may heighten or trigger your anxiety, and vice versa. While it can be difficult for an anxiety sufferer to fall asleep, it’s not impossible; read on for five ways to get a better night’s sleep.

    1. Exercise

    Physical activity is an important component of overall health. Exercise will produce chemicals in your brain that will help elevate your mood and decrease your stress or tension, which will provide some relief for your anxiety. Exercise will also help you sleep. Not only will the physical exertion improve the quality of your sleep, but it will also help ensure you’re able to sleep without interruption.

    2. Daylight

    Daylight helps set sleep patterns, so try to spend at least 30 minutes outdoors during the day time. Daylight sun exposure is critical if you have trouble falling asleep because it helps to regulate the body’s circadian clock.

    3. Healthy Habits

    Studies have shown that people who make unhealthy food choices are more likely to suffer from sleep disturbances. Healthy balanced meals will keep your energy stable which will help you manage your mood and improve your sleep habits.

    It’s also important to avoid big meals or alcohol for several hours before bedtime. Smoking is another bad habit that can cause many health problems, which will negatively affect your sleep in a number of ways.

    4. Night Time Routine

    Create a routine that you execute nightly, an hour or two before bedtime. Minimizing screen time will help calm your mind and prepare you for sleep. Change into your pajamas and do some light reading, or find other ways to charge down and get ready to sleep. Make sure you go to bed around the same time every night too, including weekends.

    5. A Comfortable Bedroom

    Keep your bedroom cool, dark, and quiet, without distractions. Have a window open to keep the room cool and the air smelling fresh. A clean room and clean linens will make your bedroom more inviting. Make sure you have a good quality mattress and pillow to maximize your comfort.

    Are you struggling with falling or staying asleep, and need help maintaining healthy sleep habits? A licensed professional can help. Call my office today and let’s schedule an appointment to talk.

    Filed Under: Anxiety

    5 Strategies to Calm Your Anxiety Quickly

    August 18, 2020

    When you live with an anxiety disorder, any moment can become one that creates a slow-rising panic within you. Life is normal one second and the next, you feel your chest tighten and your heart begin to race. You may begin to hyperfocus on future events and find yourself getting lost in “what-ifs.” To make […]

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    5 Strategies to Calm Your Anxiety Quickly

    August 18, 2020

    When you live with an anxiety disorder, any moment can become one that creates a slow-rising panic within you. Life is normal one second and the next, you feel your chest tighten and your heart begin to race. You may begin to hyperfocus on future events and find yourself getting lost in “what-ifs.”

    To make matters worse, you may then begin to berate yourself for allowing the panic to get the best of you and begin to believe that all of those what-ifs are indisputable facts.

    Luckily there are many powerful tools and techniques you can use to manage your anxiety effectively.

    Breathe Deeply

    The minute you feel a panic attack coming on, the first thing to do is stop and gain control of your breath. Deep, slow breathing sends a signal to our brains that everything is safe in our environment. Controlled breathing is one of the most powerful ways to activate your body’s relaxation response. It will take your mind and body out of “fight or flight” mode and put it instantly into a calm and relaxed state.

    Accept That You are Anxious

    It’s important to always remember that anxiety is “just a feeling.” And like all feelings, it can go as quickly as it came. You are having an emotional reaction to a string of thoughts. Accept your anxiety because trying to pretend it’s not happening will only make matters worse.

    Let’s be clear – by accepting your anxiety, you are not resigning yourself to a life of eternal misery. You are not throwing in the towel and trying to suddenly like your anxiety. Nope. You are simply living a more mindful existence, being in the moment, and accepting whatever is in that moment with you.

    Your Emotions Cannot Kill You

    One of the most frightening things about a panic attack is the feeling that you are having a heart attack. But you aren’t. Your brain can and will play tricks on you, trying to get you to believe that you are in physical danger. But the truth is, you are not in physical danger. You are having an episode based on emotions and it will pass. Remind yourself of that as many times as you need to.

    Question Your Thoughts

    When your panic attack begins, your mind begins to throw out all sorts of outlandish ideas at you, hoping some of them stick. These thoughts are intended to keep the panic attack going.

    Before you take any of these thoughts as reality and truth, question them. For instance, if your mind throws things out like, “No one here likes me. I am for sure going to screw this up. I probably left the stove on. And I’ll no doubt get stuck in bad traffic on the way home and maybe even get a flat so I will then be stranded, and on and on and on…”

    Questions these ideas. Are you TRULY not liked by everyone around you? Most likely not. Are you really going to screw up? Probably not. Traffic? Well, maybe but a flat tire? Chances are no.

    Always question your thoughts. You will usually find the majority aren’t very realistic or probable.

    Visualize

    Picture somewhere serene that brings you peace and calm. Maybe this is your grandparents’ old house or a lake you’ve visited before. Maybe it’s that fantastic beachfront condo from your last vacation. Just picture it in your mind’s eye and really put yourself there. See it, smell it, feel it. Feel how calm it feels to be in this space that is perfectly comforting and safe.

    Use these techniques the next time you experience an anxiety attack. They should help you feel much calmer much sooner.

    If you would like to explore treatment options for your anxiety, please get in touch with me. I’d would be more than happy to discuss how I may be able to help.

     

    SOURCES:

    • https://psychcentral.com/lib/9-ways-to-reduce-anxiety-right-here-right-now/
    • https://www.psychologytoday.com/us/blog/the-empaths-survival-guide/201810/self-soothing-strategies-8-ways-calm-anxiety-and-stress
    • https://www.psychologytoday.com/us/blog/prescriptions-life/201709/7-ways-calm-your-worried-mind-and-reduce-anxiety

     

    Filed Under: Anxiety

    How to Cope with the Stress and Anxiety Caused by COVID-19

    April 5, 2020

    If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge. Signs […]

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    How to Cope with the Stress and Anxiety Caused by COVID-19

    April 5, 2020

    If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.

    Signs of Emotional Distress and 6 Ways to Cope

    Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:

    • Changes in sleep or eating patterns
    • Difficulty concentrating
    • Worsening of chronic health problems
    • Increased use of alcohol, tobacco or other drugs

    If you are experiencing significant stress right now, here are some ways you can cope:

    1. Limit Media Consumption

    Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.

    2. Nurture Your Body and Spirit

    Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.

    3. Tap into Your Sense of Fun

    If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!

    4. Support Your Local Community

    Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.

    5. Be a Role Model

    Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.

    6. Use Your Time Constructively

    For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.

     

    If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.


    SOURCES:

    https://www.ucihealth.org/news/2020/03/covid-19-anxiety

    https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf

    Filed Under: Anxiety, General

    4 Ways to Reduce Anxiety on Your Coffee Break

    February 20, 2020

    According to the Anxiety and Depression Association of America, anxiety disorders affect roughly 40 million people over the age of 18 in the United States. Though these disorders are highly treatable, only 36.9% of those with anxiety seek treatment. Perhaps this is because of busy schedules or a lack of insurance that causes so many […]

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    4 Ways to Reduce Anxiety on Your Coffee Break

    February 20, 2020

    According to the Anxiety and Depression Association of America, anxiety disorders affect roughly 40 million people over the age of 18 in the United States. Though these disorders are highly treatable, only 36.9% of those with anxiety seek treatment. Perhaps this is because of busy schedules or a lack of insurance that causes so many people with anxiety to suffer in silence.

    But there are proven strategies you can do that don’t cost a penny and take little time. In fact, you could do any of the following strategies on your lunch or coffee break. Here are some ways to reduce your anxiety:

    Breathe Deeply

    According to a study published by the Journal of Emergency Medicine, 30% of people who go to the ER with complaints of chest pain and no evidence of coronary artery disease are actually suffering from a panic attack. Why is this so common?

    When we are stressed or anxious, we tend to over-breathe or under-breathe. This can cause dizziness and hyperventilation. Deep breathing is a powerful way to gain control over your breath and reaction to a panic attack. Studies show taking slow, deep, breaths soothes our nervous system and increases brain activity. And you almost immediately feel a calm settle over you. Try it for yourself.

    Try Listening Meditation

    One way to get your mind to settle down is to meditate. And one of the easiest ways to meditate is to practice listening meditation. This is exactly what is sounds like. Sit quietly, eyes closed, and begin to listen to the ambient sounds in the room. What do you hear? Buzzing lights? A fan? Someone cough? Birds outside? A lawnmower? Just be aware of all the sounds and try and expand that awareness to hear as much as possible. This form of meditation is fun and effective, because you cannot possibly listen, truly listen, and think at the same time.

    Take a Walk

    Nervous energy needs to go somewhere – it has to be burned. Taking a 15- minute walk around the block can be a great way to get rid of this energy while breathing deeply. As a bonus, your body releases feel-good chemicals like endorphins when you exercise.

    Don’t Drink Coffee

    Yes, I am asking you on your coffee break to not drink coffee. Or soda. Caffeine and sugar can exacerbate anxiety by making us feel jittery and nervous. You are far better off sticking with water.

     

    I hope you will give these anxiety-busting strategies a try. If you feel they are not helping as much as you need and you would like to speak with someone, please get in touch with me. I’d be happy to speak a bout treatment options with you.

    Filed Under: Anxiety, General

    4 Ways to Deal with Social Anxiety at Work

    January 14, 2020

    According to the Anxiety and Depression Association of America, 15 million U.S. Americans, or 6.8% of the population, suffers from Social Anxiety Disorder (SAD). SAD, also sometimes referred to as social phobia, is an intense fear of social situations. The sufferer believes they could become humiliated and embarrass themselves somehow in front of other people. […]

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    4 Ways to Deal with Social Anxiety at Work

    January 14, 2020

    According to the Anxiety and Depression Association of America, 15 million U.S. Americans, or 6.8% of the population, suffers from Social Anxiety Disorder (SAD). SAD, also sometimes referred to as social phobia, is an intense fear of social situations. The sufferer believes they could become humiliated and embarrass themselves somehow in front of other people. They tend to focus on every little mistake they make (or could conceivably make) and assume that everyone else is judging them.

    The most common social phobia is giving a public presentation. Did you know that the number 1 fear of people all around the world is public speaking and death is the second? That’s right, more people are scared to get up in front of others and speak than they are to kick the bucket!

    Shyness VS SAD

    People often confuse shyness with social anxiety disorder, but the two are very different. While a shy person may be a bit uneasy around others, they will generally not experience the same intense anxiety as someone with an actual social phobia. Shy people also don’t go to the extreme avoidance of social situations while those with SAD will often do anything to avoid being in a social gathering.

    Symptoms of Social Anxiety Disorder

    • Extreme and persistent fear of one or more social or performance situations where a person is exposed to scrutiny or unfamiliar people.
    • Panic attacks at the mere thought of the social situation.
    • The person recognizes the fear as excessive or irrational but still cannot control their feelings.
    • The social situation is avoided at all costs.
    • The irrational fears affect the person’s everyday life and interferes with career and personal relationship growth.

    Dealing with Social Anxiety Disorder at Work

    If your social anxiety is interfering with your career goals, here are 4 ways you can deal with it:

    1. Meditate

    Meditation has been scientifically proven to calm a person’s nerves. By being still and focusing on your breath for just 10 minutes each day, you can learn to settle yourself in the face of anxiety and stress.

    2. Focus on Performance, Not Feelings

    People suffering from SAD tend to focus solely on how they feel during a social setting, not the positive things that may happen. When you focus on how well you’ve done, you start to forget about your nerves.

    As an example, during your next board meeting, don’t focus on whether or not you are blushing or sweating, you can’t control that anyway. Just focus on making good eye contact with everyone in the room. When all is said and done, you will feel fantastic that you made such an accomplishment.

    3. Try and Be Realistic

    It’s important to be realistic in the face of your anxiety. For instance, if you’ve given speeches in the past and have done well, then it is unrealistic to tell yourself that you are “going to bomb.” Instead tell yourself, “I have done well in the past, I am very prepared and I will do a good job.”

    4. Work with a Therapist

    If social anxiety has stopped you from getting promotions or helping your family financially, then it’s time to get some help from a professional therapist who specializes in anxiety disorders. He or she can give you coping strategies that will help you move forward in life.

     

    If you or someone you know is suffering with SAD and would like to explore treatment options, please get in touch with me. I’d be more than happy to discuss how I may be able to help life feel more comfortable.

    Filed Under: Anxiety

    5 Subtle Exercises to Calm Anxiety in Public

    December 4, 2019

    According to the Anxiety and Depression Association of America, 40 million adults over the age of 18 suffer from an anxiety disorder. If you are one of them, you know how difficult your life can feel most days. When anxiety strikes, the world around us can become a sort of funhouse, only not that much […]

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    5 Subtle Exercises to Calm Anxiety in Public

    December 4, 2019

    According to the Anxiety and Depression Association of America, 40 million adults over the age of 18 suffer from an anxiety disorder. If you are one of them, you know how difficult your life can feel most days.

    When anxiety strikes, the world around us can become a sort of funhouse, only not that much fun. It’s important to be able to self-soothe in these instances. But how can you calm an anxiety attack subtly when you’re out in public?

     

    Breath Work

    As soon as you feel the anxiety coming on, focus intently on your breathing and nothing else. Begin to take slow… deep breaths. Inhale for a slow count of three… hold for a count of three… and exhale for a count of three. Slow deep breaths send a signal to our body that we are not under attack and everything is okay.

     

    Talk to Yourself

    In your mind, remind yourself that you are having an experience but that you are NOT that experience. While you feel that something is wrong, remind yourself that you are actually safe and all is well.

     

    Visualize

    Think of something that calms you. This may be your childhood bedroom or your grandparent’s home. It could be your favorite beach or your own bathtub. Simply put yourself IN that space. Use your full imagination to feel yourself there and allow the calm to settle over you.

     

    Carry Lavender Oil

    Keep a small vile of lavender oil in your purse or pocket and inhale its scent. You can even rub some between your finger and then rub on your temples to calm down.

     

    Practice Listening Meditation

    If you’ve never tried listening meditation, I highly recommend it for everyone. But it can be especially beneficial when you are feeling anxious, and here’s why. Listening requires you to stop thinking. Try it now. Stop reading and instead listen to all of the ambient sounds there in the room with you, outside the door and window.

    What do you hear?

    Let your sense of hearing grow and grow, picking up more subtle sounds. The buzz of the lights overhead… the noise of the ice maker… a bee at the window… your dog’s collar down the hall…

    It’s actually a very fun exercise to do. And in order to REALLY GIVE SOUND YOUR FULL ATTENTION, you can’t think while listening. It’s a bit like trying to juggle while standing on your hands, it simply cannot be done.

    Much of our anxiety comes from our anxious thoughts. It’s our reptilian brain trying to keep us alive by alerting us to all of the dangers around us. But when we meditate, this mind chatter goes away.

     

    When an anxiety attack comes on, life can feel unbearable. The next time this happens to you in public, try one or more of these techniques.

    And if you’d like to speak with someone about your anxiety, please get in touch. I’d be happy to explore treatment options.

    Filed Under: Anxiety



    615-351-9087 Dawnbrownlpc@itherapymail.com

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