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Anxiety Calming Techniques By susan@motivationscounseling.com 0 Comments

Coping Strategies For Anxiety

Anxiety

It's a normal emotion--everyone feels anxious now and then. Different circumstances can trigger anxiety, including nervousness due to a problem at home or work, when facing an important decision, or when about to take a test.

On the other hand, some people suffer from Anxiety disorders, which are a group of mental illnesses that can keep you from carrying on with your life in a normal fashion. People suffering from this condition find that worry and fear are both constant and overwhelming. The good new is, with treatment, most people find that they can manage these feelings and resume a fulfilling life.

It's important to seek out treatment with a trained therapist to find help. In the meantime, there are a number of coping strategies that can help you to deal with the immediate affects of anxiety.

Coping Strategies - as recommended by the Anxiety and Depression Association of America (ADAA)

  • Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
  • Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
  • Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
  • Get enough sleep. When stressed, your body needs additional sleep and rest.
  • Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
  • Take deep breaths. Inhale and exhale slowly.
  • Count to 10 slowly. Repeat, and count to 20 if necessary.
  • Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
  • Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
  • Welcome humor. A good laugh goes a long way.
  • Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
  • Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
  • Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
  • Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

    • Call us today for a free 10-minute consultation to see if our approach and experience are right for you.

    How to reach us...

    Phone: (281) 858-3001
    Email: susan@motivationscounseling.com
    Form: Contact Us

    Couples Therapy By susan@motivationscounseling.com 0 Comments

    Relationship Jumpstart Using Love Languages

    Jumpstarting Your Relationship

    Understanding Love Languages

    Are you having trouble in your relationship with your spouse or significant other? No one said relationships were easy. In fact, unhappiness in a relationship often has a simple root cause: we are speaking different love languages.

    Dr. Gary Chapman, who has worked as a marriage counselor for more than 30 years, identified what he calls the five love languages. These include Words of Affirmation, Quality Time, Receiving Gifts, Acts of Service, and Physical Touch.

    Find out more about this concept and gain a better understanding about what both you and your partner need from the relationship. Take the 5 Love Languages Quiz.

    EMDR • • By susan@motivationscounseling.com 0 Comments

    EMDR In The News

    20/20 Report on EMDR

    EMDR, which is an acronym for Eye Movement Desensitization and Reprocessing, works well for trauma response. We’ve used it successfully here at Motivations Counseling with a number of our clients. There are numerous studies that point to the effectiveness of this unique therapy treatment.

    For the skeptics, or anyone else simply looking for more information about EMDR, here is a 20/20 Report that was done a while back that covers it in detail.

    Calming Techniques Panic Attacks By susan@motivationscounseling.com 0 Comments

    What to do when you are having a panic attack

    Stop and be safe

    If you feel you are having a panic attack, stop what your are doing. If you are driving, then you should safely pull off the roadway. Otherwise, simply stay where you are and try to wait it out. Don’t rush to get help as this will only add to your anxiety.

    Calm yourself

    Once you are in a safe place, try taking some deep breaths and slow down your breathing. The goal is to calm yourself to prevent from having a full-blown attack.

    Think positive thoughts

    Rather than focusing on the attack, try to conjure up a peaceful image, perhaps some scenic place like a beach, lake, or even a waterfall. Reassure yourself that the feeling will pass and that you aren’t in any real danger. Look for other distractions to take your mind off of the attack, such as looking at the second hand on your watch or counting from one to one hundred in your mind.

    Plan what to do before the next attack

    Come up with a strategy for the next time this happens. Remember how you were able to calm yourself this time and envision doing those same activities or even think of other ways to train your mind to focus on positive, calming thoughts.

    Therapy • By susan@motivationscounseling.com 0 Comments

    Put yourself first

    Individual treatment is often termed as psychotherapy, and is meant to help people with their emotional issues, which can range in order of their severity or intensity. The main aim of this form of therapy is to change the quality of life by defining the path of life clearly, and bringing in more clarity. Whether it is the problem of repressed childhood that you are facing, or an emotional breakdown due to divorce, failure or loss of a loved one, a professional psychologist can help you revive your mental health through systematic counselling.

    Read more

    Couples Therapy • By susan@motivationscounseling.com 0 Comments

    Don’t be embarrassed to go to couples therapy

    We define the treatment path in couples therapy after patiently listening and carefully understanding the problems couple is facing. Our practical and scientific approach, while balancing and weighing the emotions at stake, helps us bring in the much needed transparency and attachment among the partners. It definitively helps in doing the right thing, and taking the right decision, not only for the relationship, but personally as well.

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    Individual Treatment By susan@motivationscounseling.com 0 Comments

    It is never to late to go to therapy

    We define the goals and objectives of the counselling sessions in a very transparent manner to help clients overcome their problems quickly and effectively, and get the new lease of life they came looking for. We work with the client as per their schedule, to fix an appointment that is mutually agreeable. We help you embrace life, the way it is meant to be.

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