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Not many people get through life without experiencing burnout at some point. Whether it’s from working more than one job, taking care of a sick loved one, or juggling family life while going back to school, burnout is real, and it negatively impacts your life and health. Common Signs of Burnout If you think you […]
Not many people get through life without experiencing burnout at some point. Whether it’s from working more than one job, taking care of a sick loved one, or juggling family life while going back to school, burnout is real, and it negatively impacts your life and health.
If you think you may be experiencing burnout but are unsure, here are some of the most common signs:
Exercise
You know exercise is necessary for your physical health, but it is also fantastic for your mental and emotional health as well. Physical activity helps our bodies secrete feel-good hormones, which give our mood a boost. So be sure to commit to exercising at least 3-4 times a week.
Get Enough Rest
It’s essential to get enough restorative sleep each night. Sleep not only helps our bodies build and repair new tissue, but it helps us be able to feel calm and focus.
If you have trouble getting enough ZZZZZs each night, skip caffeinated beverages past 2 pm, ban smartphones and other electronics from the bedroom, and establish a relaxing nighttime ritual like meditation, reading, or taking a bath.
Validate Your Feelings
“Keep calm and carry on.” That’s a fun saying for a throw pillow, but it’s not always the best advice. Sometimes it’s important to admit that you are struggling and that you need a break.
Remember to Play
Just because you’re an adult, that doesn’t mean you don’t need some downtime to just have fun. Whether you want to play a sport, enjoy a hobby, or go to the theater, be sure to make time each week to enjoy yourself and your life.
Ask for Help
During stressful times, it’s important to reach out to others for help. Sometimes all we need is a friendly ear to listen to what’s on our minds and hearts. Let your friends and family know you could use a little support.
If your stress levels don’t seem to go down, you may want to consider working with a counselor who can help you navigate your feelings and offer coping strategies to deal with the issues you have going on.
If you’d like to speak with someone, please reach out to me.
SOURCES:
It has been a very long year. Lockdowns and social distancing have had a profound impact on our hearts and minds. But thankfully, as the vaccines roll out and the country begins to slowly open back up, we are beginning to return to some kind of normal. While many people are jumping for joy with […]
It has been a very long year. Lockdowns and social distancing have had a profound impact on our hearts and minds. But thankfully, as the vaccines roll out and the country begins to slowly open back up, we are beginning to return to some kind of normal.
While many people are jumping for joy with the idea of taking part in normal social gatherings and getting back to life pre-pandemic, there are also those individuals who are feeling a bit of social anxiety at the same time. This is to be understood.
Being social requires a set of skills. We learned as children how to interact with those around us. As we grew older, we learned even more of the intricate and complex social structures, rules, and more. Being away from society for a year or more has put a kink into these important skills for many of us. You may have learned how to ice skate as a kid, but if you haven’t been on skates for years, there’s a good chance you’ll break some bones!
Here are some tips for dealing with any social anxiety you may be experiencing:
Many will find it absolutely exhausting trying to relearn all of the social skills they haven’t practiced in some time. It’s okay, you’re not the only one who is struggling right now. Just be kind and gentle with yourself.
Some people may be feeling anxiety right now because they are unsure of how safe it is to be out in the world. If we’re honest, the talking heads on TV seem to give us mixed signals about what is really going on. All you can do is set your own boundaries and determine what you feel comfortable with. If you’re not comfortable giving or receiving hugs, don’t feel pressured by someone else. Respect your own boundaries and comfort level and take things day by day.
If you haven’t worked out physically in some time, you wouldn’t, on your first day at the gym, run for an hour on the treadmill and THEN lift heavy weights afterward. You’d take things slow so as not to hurt yourself.
Apply this same logic to your social life. If you feel out of shape socially, then take things slow. Don’t suddenly fill your social calendar with all kinds of activities and events. Start with a small gathering and go from there.
If you find your anxiety isn’t dissipating after some time, you may want to speak with a counselor. They can give you the tools to help you get out of your rut and back into a healthy and joyful life.
If you’d like to speak with someone about your anxiety, please reach out to me.
SOURCES:
We live in a society that values things that appear perfect. And I suppose there are things that can be perfect. Architects can draw the perfect straight line, mathematicians can solve an equation with a perfect calculation, and a chocolate cake can be perfectly moist. But as human beings, we can never reach a state […]
We live in a society that values things that appear perfect. And I suppose there are things that can be perfect. Architects can draw the perfect straight line, mathematicians can solve an equation with a perfect calculation, and a chocolate cake can be perfectly moist.
But as human beings, we can never reach a state of perfection because we will always be a work in progress. Perfection indicates a finality – a finished product – but we as humans are always growing and changing.
Many people view perfectionism as a positive attribute. They believe the more “perfect” they are, the more success they will have in life.
Perfectionism is NOT the same thing as always doing your best. It is important that we always do our best. By doing so, we can experience healthy achievements and growth. But perfectionism takes this concept to the extreme.
People with perfectionist tendencies often have self-defeating thoughts and/or behaviors that actually make it HARDER to achieve their goals. Perfectionism also can make the individual feel stress, anxiety, and depression.
Most human beings, from time to time, will strive for perfectionism in some aspect of their life. As an example, that “perfectly moist chocolate cake” I mentioned earlier got that way because the person who baked it was trying to get everything JUST RIGHT as a gift for someone’s birthday.
But there are those people who are “full-time” perfectionists. They strive for perfection in all aspects of their life.
Here are some signs you may be a perfectionist:
Again, perfectionism is not the same thing as doing your best. It is a condition whereby the individual is almost incapable of feeling joy or pride at what they accomplish because in their own minds, they are never quite good enough.
If you believe you may have traits of perfectionism and it is causing you stress, there are things you can do to change your behavior so you can live a healthier and happier life.
If you’d like to explore treatment options, please reach out to me.
SOURCES:
For a year now, most of us have been unhappy with living a life in quarantine, wondering when the world would finally get back to normal. With vaccines rolling out and most towns and cities reaching herd immunity, society is beginning to open back up. Now if you are like some Americans, part of you […]
For a year now, most of us have been unhappy with living a life in quarantine, wondering when the world would finally get back to normal. With vaccines rolling out and most towns and cities reaching herd immunity, society is beginning to open back up.
Now if you are like some Americans, part of you is happy for life to return to normal, and another part of you is experiencing what some psychologists call “re-entry anxiety.” According to a report from the American Psychological Association (APA), nearly 50% of Americans have expressed that they feel some anxiety regarding resuming in-person interactions post-pandemic.
Mental health experts have suggested there are two groups of people that will most likely experience re-entry anxiety. One of those groups is people who have a lingering fear that they will either catch or help to spread the disease or the new strains of COVID that seem to be cropping up.
The second group are people who feel their social skills have withered while quarantined and may find being around a lot of people and holding their end of the conversation to be very awkward, exhausting and challenging.
It’s important to mention that while you may be feeling anxious about re-entry into society, avoiding social situations will only make your anxiety worse. In fact, experts agree the longer you avoid the thing that makes you anxious, the harder it will be to face it.
What may help is to set small goals for yourself. For instance, you may want to set up small get-togethers with one or two others to start. Don’t feel the need to jump in the deep end right away, slowly acclimatize yourself to start.
We’ve all got to remember that we’ve faced a big trauma this past year and we must be gentle with ourselves. Life will feel normal once again. Until then, do the best you can do and ask for help when you need it.
Speaking with a trained therapist can be highly effective for people dealing with stress and anxiety. A therapist can help you navigate your emotions and offer tools to move through the anxiety.
If you’d 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.
RESOURCES:
In the U.S., the number of people aged 65 or older is expected to more than double in the coming decades, from 46 million to 98 million. And all of these older people will at some point most likely face one or more health crises. From chronic disease to mobility issues, many of the aging […]
In the U.S., the number of people aged 65 or older is expected to more than double in the coming decades, from 46 million to 98 million. And all of these older people will at some point most likely face one or more health crises. From chronic disease to mobility issues, many of the aging population will need help with everyday tasks, taking medications, and staying as safe and healthy as possible.
While some of these people will get professional help from trained home health aides, a good majority of them will be helped by family members. Currently it is estimated that there are over 34 million unpaid caregivers providing support to their elderly loved ones. Many of these loved ones have their own family to support and work outside of the home. In other words, they already have their hands full and now have the extra “burden” of caring for their elderly parent.
Caregiver burnout happens when a person has become physically, emotionally, and mentally exhausted from the stress and burden of caring for a sick or aging loved one. These people often feel completely alone, unsupported and unappreciated.
Being so busy raising their own family, working and taking care of others, they often have no time to give to their own needs. They don’t take care of themselves and find they often feel depressed, anxious, and have trouble eating and sleeping.
Most caregivers will experience caregiver burnout at some point. If this happens and the person does not find help, they can no longer provide good care to their loved ones.
Beyond showing themselves more kindness, compassion and care, it is important that caregivers seek mental and emotional help. A therapist can help caregivers navigate the overwhelming emotions that are a result of taking on someone else’s problems and emotional, physical pain.
The truth is, trying to do everything yourself is what got you into the state you find yourself in. Get someone in your corner and share your burden. This will help you breathe, feel better, and get your strength back.
If you are a caregiver experiencing burnout and would like to speak with someone, please reach out to me. I would be more than happy to discuss how I may be able to help you.
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Not many of us remember our teenage years as walks in the park. That’s because this time in our life is punctuated by uncertainties, social pressure, and a surge of hormones. Because of this perfect storm, many teens act out, which can cause a lot of chaos and disruption in the home and family. Here […]
Not many of us remember our teenage years as walks in the park. That’s because this time in our life is punctuated by uncertainties, social pressure, and a surge of hormones. Because of this perfect storm, many teens act out, which can cause a lot of chaos and disruption in the home and family.
Here are 3 reasons why teens can benefit from therapy:
Most teens have a certain level of self-worth issues growing through this awkward phase. But there are those teens that really suffer from low self-esteem. Therapy can help adolescence build their self-esteem.
Dealing with school, friendships, work, choosing a college… are all major stressors in a young person’s life. And many teens find it hard to speak with their parents. Therapy offers teens a way to communicate and let go of some steam and pressure that is building up.
There should be a rule that no young person should suffer the loss of a close friend or family member. Sadly, many teens do experience loss and the grief that accompanies it. This can be incredibly difficult for the teen and their parents to navigate. A therapist has been trained to know exactly how to guide a young person through the stages of grief.
It’s perfectly normal for teens to feel worried and anxious at times. But some teens experience such severe anxiety, it negatively impacts their life, schoolwork and relationships. Therapy can help teens learn to manage their symptoms.
Unfortunately, many teens learn to cope with the intensity of life by using drugs and alcohol. A therapist can assess a teen’s substance use and determine the best course of action.
These are just some of the benefits teens can gain from working with a therapist. If you or a loved one would like to explore treatment options, please get in touch with me.
SOURCES:
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 […]
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.
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.
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.
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.
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.
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.
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 […]
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.
Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:
If you are experiencing significant stress right now, here are some ways you can cope:
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.
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.
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!
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.
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.
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
There are plenty of things that occur in our daily lives that cause us stress: commuter traffic, hassles at work, and tension in our personal relationships to name just a few. If we don’t find healthy ways to deal with this stress, it can fester, eventually causing anxiety, depression, and even health issues such as […]
There are plenty of things that occur in our daily lives that cause us stress: commuter traffic, hassles at work, and tension in our personal relationships to name just a few. If we don’t find healthy ways to deal with this stress, it can fester, eventually causing anxiety, depression, and even health issues such as hypertension and heart disease.
One of the best ways to beat stress is through mindfulness meditation. This practice helps train you to keep your attention “in the now.” By training your mind to stay in the present moment, you stop it from ruminating on all of the things that bring you stress. While it can be challenging in the beginning, many practitioners of meditation receive amazing benefits:
If you’re someone who suffers from a lack of sleep, you know how it can affect your mood and ability to focus clearly. Research has found that in adults diagnosed with sleep disturbances, meditation improves the quality of sleep obtained each night.
Studies have also found that mindfulness meditation can reduce the cortisol levels produced in the body. Cortisol is a stress hormone. When levels of cortisol remain high, it can negatively impact your health.
Many older adults experience loneliness and isolation due to the loss of their spouse combined with an inability to lead an independent social life. One study found that an 8-week mindfulness-based stress reduction (MBSR) program decreased loneliness and related pro-inflammatory gene expression in seniors.
These are only a handful of the many benefits of practicing meditation.
Starting a meditation practice does not have to feel overwhelming and it doesn’t require you to make big lifestyle changes. It simply requires you to dedicate 10-20 minutes each day in your practice.
You may want to look for group meditation classes in your local area to get a feel for how it works. There are also plenty of guided meditations online to choose from.
The biggest thing to remember is that it is called a meditation practice for a reason: you won’t get it “right” right out of the gate. And truthfully, there is no right or wrong. There is only a desire and intent to let go of the chatter in your mind and focus on the present moment. That’s it. Once you get the hang of things, you too can experience some amazing benefits.
As you visit loved ones during the holidays, keep an eye open for statements, behaviors, and signs of the following things that can show some time of emotional disturbance is happening for them.
As you visit loved ones during the holidays, keep an eye open for statements, behaviors, and signs of the following things that can show some time of emotional disturbance is happening for them. Feelings of panic, fear, and worry. Not being able to be still and calm. Feelings and statements of sadness, tearfulness, emptiness or hopelessness. Are they having angry outbursts, irritability or frustration which is out of the norm for them? Perhaps they are showing a loss of interest or pleasure in most or all normal activities. They may be expressing feelings of worthlessness or guilt. These are signs of emotional disturbance and can be helped by a professional. Get in touch with us today for Counseling Services which are covered under most insurances.
