Part Three: Proactive Tools for Anxiety
In the last two articles, we talked about the physiological chain reaction that occurs with anxiety and some of the reactive tools that we can employ to mitigate the escalation of anxiety at a physiological level and keep that anxiety from building or culminating into a full-blown panic attack. In this article, we are going to discuss how we go about keeping the anxiety from ever manifesting in the first place.
Principles of Proactive Tools
The primary goal with proactive tools is to intervene at the source of the anxiety where it is originating. As we alluded to in the previous articles about anxiety, most anxiety is originating at the cognitive level. By this, we mean, that it starts with our thinking, perceptions, and interpretations. When we arrive at conclusions that are anxiety-provoking interpretations, this triggers the emotions of anxiety, and from there activates a physiological response and drives our behaviors. When we teach people how to control and check their thinking and conclusions, they end up of having far less anxiety over time.
The Brain is a Noisy Place
Most people will agree that our minds are filled with a running stream of consciousness that some of us refer to as our inner dialogue. Most people feel like they are simply along for the ride when it comes to their thinking. The brain just read more
In the last article, we talked about the physiological chain reaction that occurs with anxiety. As anxiety triggers the release of stress hormones into our bloodstream the body is switching from a state of relaxation to a state of arousal. For many people, this creates a rapid snowball effect that causes anxiety to spike quickly in the moment.
Principles of Reactive Tools
The primary goal with reactive tools is to try to reduce anxiety in the moment and prevent the cascading snowball effect and keep anxiety from building or triggering a full-blown panic attack. Unfortunately, we cannot control much in the physiological chain reaction in order to keep our body in a state of relaxation. The main objective of reactive tools is to try to get our body back into a state of relaxation. With some conscious effort, there are a couple of things we can control to try to force the body back to a relaxed state.
When we feel stressed and anxious, physical tension builds in your chest which causes chest muscles to contract. This causes breathing to become short, shallow, and choppy. This general lack of oxygen, in turn, causes your veins and arteries to constrict and the heart has to pump harder to circulate blood flow. All this facilitates increased arousal. For the most part, our breathing operates unconsciously. Fortunately, with a little conscious read more
Anxiety: A Three-Part Series
Part One: The Physiological Chain Reaction
Treating Anxiety in Therapy
Many people elect to treat their anxiety with anti-depressants and/or benzodiazepines such as Xanax when they are dealing with panic attacks. These can be very effective for many people. That said, we get an equal number of people who would prefer to treat their anxiety without medications or treat their anxiety with counseling in addition to medication. When treating anxiety in counseling there are two main ways to treat it therapeutically. There are reactive tools and proactive tools. Reactive tools are utilized when the anxiety flares up and is actively going on. The goal is to reduce the intensity of the anxiety and try to get it to dissipate. These are useful tools to have and can keep anxiety from escalating to the point of panic attacks for many people. As a precursor to discussing the reactive and proactive tools of anxiety, it is important to have a thorough understanding of the chain reaction that occurs with anxiety. In the next two articles, we will spend time talking about reactive tools that help mitigate anxiety and proactive tools, which are designed to keep anxiety from manifesting in the first place.
The Mechanics and Physiolo read more
ADHD is a complex issue to diagnose due to the number of symptoms that are shared by ADHD and other mental health issues such as depression, anxiety, bipolar disorder, behavioral disorders, and substance abuse issues. read more
ADHD stands for Attention Deficit Hyperactivity Disorder (ADHD) and has three different subtypes. The Inattentive subtype is characterized by symptoms of being easily distracted, difficulty sustaining attention, issues with organization and follow-through, and a tendency to be forgetful to name just a few. read more
The Federal Department of Transportation (DOT) oversees alcohol and drug testing for employees that perform work under a few different groups. Probably the largest group is the Federal Motor Carriers Safety Administration (FMCSA), which includes all bus and truck drivers across the entire country who are required to operate with a commercial driver’s license (CDL). read more
Even during the best of times life is full of stressors and challenges. It is difficult dealing with the competing demands of work, finances, relationships, kids, parents, and trying to do a little something for yourself. Nearly 20% of American’s will be faced with a clinical depression or anxiety disorder at sometime in their lives. read more
In the fight against COVID-19 and its rapid spread, the human race is going to great lengths to ensure the safety and survival of ourselves and the ones we love. It seems that until we have an effective treatment or eventual vaccine, the best precaution and tool we have at our disposal is social distancing. Washing our hand and keeping a social distance is good common sense and pretty easy to implement in the name of safety. Because these measures are pretty simplistic, most of us have been dutifully complying. The worst we get from all the handwashing is some dry skin, which can be remedied with lotion. Social distancing, on the other hand, maybe having a negative cumulative impact that we are unaware of. Our species has evolved over a couple hundred thousand years to be a highly cooperative and social creature just like our primate cousins. We have an innate and hard-wired need to be with each other and engage in physical touch. An interesting experiment by Harlow done in 1965 drives this point home (Harlow, 1965). In the study, a rhesus monkey baby was presented with the choice of two artificial surrogate mothers in its cage. The first was a wire monkey mother that had a bottle that would supply milk to the baby. The other surrogate mother provided no nourishment but was designed to be soft and comfortable having been made from terry cloth. Researchers were amazed that the b read more
For the first time in our lives, our society is faced with very real danger and threat. As we struggle to figure out how to cope and survive a worldwide pandemic, many people are experiencing increased anxiety. They find themselves worrying, ruminating, and are preoccupied with news and updates about COVID-19. Compounding their anxiety is a dramatic disruption to our everyday lives. Our routines and the structure we are accustomed to has been turned upside down and most of us are floundering and scrambling to keep up and create some sense of normalcy in our lives.
What is Coronavirus Anxiety?
Anxiety is a very normal emotion and reaction to a perceived threat and unknown situation. Often the fear of the unknown will amplify our anxiety. Many people are prone to catastrophic thinking, meaning their thinking often goes to the work case scenario. With this thinking, anxiety can increase tenfold. Although this virus poses a real threat to people’s wellbeing, it is important to try to keep our thinking grounded so we are not pouring gas on a fire. Often in the course of therapy when dealing with anxiety in clients, we discover that much of their anxiety stems from irrational and unfound fears and conclusions. In this situation, the dangers are real and are not irrational inventions of our thinking or distorted interpretations. Anxiety for one’s physical health and finan read more
The COVID-19 crisis has affected life as we all know it. The entire world is hunkering down to do their best to slow the spread and impact of COVID-19. As a result of these extreme measures, everyone’s world and sense of normalcy has evaporated. Everyone is struggling to stay informed, engage in safe practices, figures out logistics of work and schedules, remain calm, and still try to be a good parent. Parenting is a difficult job under the best of circumstances, with these added stressors many parents are finding themselves with very little fuel left in the tank for parenting demands. Children and adolescents, just like adults, thrive on routine and schedules. Just as our lives have been upended, so has our kids. They are struggling to adapt as best they can, and some are doing it with more grace than others. Many parents are finding that they are at a loss for words when it comes to trying to explain this crisis to their children. It might not be quite as bad as talking to your kids about sex and drugs, but it is not much easier. What follows are some tips and suggestions for handling and talking to your kids about the COVID crisis.
- Normalize Feelings: It’s important to have our feelings validated by others. We all seek this out and it holds true for your children as well. Regardless of age, your children need to hear that it is normal and