Don’t we all want to be in charge?
Everyone wants to feel like they have control over things in their life. Having some power and control helps us accomplish tasks and orchestrate things in our life the way we want or need. Even small children want power to be able to control their environment suggesting this is an innate human desire and need. Not everyone wields power and control very fairly or effectively; children being a good case in point. When it comes to relationships most people want a sense of power and control just like they do over other things in their life. In healthy and mature relationships people are able to discuss and negotiate the sharing of power and control so that there is a mutual meeting of needs. Unfortunately, many people are not real good at navigating this balancing act. Additionally, a lot of people are not even consciously aware that some of their actions and words are driven by their unconscious need for power and control. Needless to say, this can create issues, conflicts, arguments, or even the demise of relationships.
When power and control turn abusive
In extreme situations some relationships become abusive. For a long time, people in physically abusive relationships, and those people outside, have been able to see that the person who becomes abusive is driven by an intense need for power and need to control things and peo read more
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
For decades we have heard about the hardships and tragedies around the globe from the relative safety and calm of our own personal lives. For the first time ever all of humankind is faced with a very real and serious threat all at one time. The whole world is hunkering down in an effort to escape this coronavirus. We are faced with a whole new stress that threatens our physical wellbeing and that of the people we love. Although humans are adaptable as we have all demonstrated over the last several weeks, it is not without its toll. We are all wrestling with the stress and worry about contracting this virus and have made great changes to our lifestyles to keep ourselves healthy. As a social creature keeping our distance from friends, neighbors, coworkers, and even family limits the comfort and support we naturally derive from being with each other. We are isolating and alienating ourselves from the people we very much want to be with for our own mental and emotional needs. In short, we are struggling to cope with the possibility of contracting the coronavirus and at the same time trying to cope with the lack of connection and support we would usually seek to cope with this type of stressful situation. On top of feeling scared and lonely most of us have been forced to deal with a lot of change on top of the stress of isolation. Our children are no longer going to school or daycar read more
Just 1-2 months ago we were watching the news of the Corona Virus in China with the safety and security of nearly 7,000 miles of ocean between us. Today we find this threat on our doorstep and our world-changing all around us. All the things we took for granted are now becoming scarce and inaccessible. We face trying times ahead and many people think it may last for a while. Sustained stressors are one of the known variables that put us at risk for developing depression and anxiety disorders. Once you have a few essentials in place, it is going to be important to think about your mental and emotional wellbeing over the long haul of this crisis. Telehealth will be a great way to receive the services you need and retain your sense of safety and security by not having to go out.
What is Telehealth and How Can it Help During the COVID-19 Crisis?
Telehealth includes both teletherapy and telepsychiatry visits. Teletherapy is a psychotherapy session conducted over the internet using software that allows for both audio and visual display between a therapist and their client. Given the need to social distance at this time to prevent the spread of COVID-19, online therapy provides a convenient work around to be able to receive the services clients want, while protecting themselves and the public at the same time. Clients can remain in the safety of their home and still see highl read more
Most of us feel like we are plagued with a variety of stressors at all times. To a great extent, you are both correct and not alone. Despite what you may think as you walk by strangers in the grocery store thinking, “Gee, they all look happy and fine. What am I doing wrong?” Just because people don’t have their issues tattooed on their foreheads, don’t assume they aren’t dealing with their own stressors. For most of us, life is a revolving door of stressors. It seems like just as soon as we unload a few, we pick up some more. This is reality for most people. On that note, let’s try not to plunge into depression, apathy, and hopelessness. The thing that differentiates those who are overwhelmed by their stressors and those who simply manage them, are a set of skills and coping strategies. Let discuss a few of them and see if we can get you in the right camp.
The first thing we need to be able to do is identify the source of the stressor. With this we need more than a general area such as work. We need the specifics such as I am overworked, under staffed, being harassed, in conflict with a coworker, etc. To tackle a stressor, we want to be able to get at the heart of it. When the plumber comes to your house, he doesn’t say, “Looks like your sink is leaking.” You could have figured that oread more
One of the great stressors in life is dealing with difficult people. By definition, a difficult person is anyone whose words or actions evoke unwanted and unpleasant feelings in you. Before you start making a laundry list of the people you know, remember that we all have a difficult side. Sometimes despite our best efforts, we are only a couple steps away from becoming a case study in an article like this about difficult people. One thing to remember is that most difficult people are temporarily working from a negative side of their personality and are not consciously trying to be difficult. These people are often swept up in their own emotions and are unaware of their tone of voice, body language, and behaviors towards others.
Knowing the type of difficult person you are dealing with can be helpful in situations and determines the steps you might take. Steam blowers are people who are upset with a particular outcome or situation and are generally not difficult people on a regular basis. Bullies routinely use aggression to get what they want. Pot stirrers enjoy instigating discord and use passive-aggressive methods of expressing their dislikes and upsets. Attention seekers routinely interrupt or may come off as a know it all. Moaners and blamers tend to be negative, find the shortcomings in things andread more
Despite how the holidays are portrayed on television and in the movies, they often create a lot of stress for people. Research says that 8 out of 10 Americans are expected to feel stressed out by the holidays. Nearly two-thirds of people claim that the holidays create financial stress in their lives. Upwards of 40% report eating unhealthy during the holidays in large part due to stress. Spending time with family and relatives, although enjoyable on one hand, often fuels stress on the other hand as old family dynamics are recreated and played out. Almost 65% of people say that the lack of time to plan and prepare for the holidays is one of the top stressors during the holiday seasons. This year, try to take a proactive approach to keep your stress more manageable and in check. Talk with family members early on to coordinate dates, times, and locations. Start meal planning 2-3 weeks ahead of time so you have plenty of time to shop for food and get supplies. Consider splitting up the meal and have each family member bring a couple of items. This will be much more affordable for everyone and you won’t have to try to prepare and cook so many dishes on the day of. Gift-giving is a wonderful expression of love and appreciation, however, don’t feel obligated to out-do yourself from last year. Talk to family members, set a spending limit that everyone is comfortable with, and consid read more
What is Post Traumatic Stress Disorder?
Post-Traumatic Stress Disorder (PTSD) can develop after exposure to any number of traumatic events that can happen to people. Some common types of traumatic events that can result in PTSD include military combat, physical or sexual assaults, accidents, or natural disasters such as a tornado, hurricanes, etc. Although PTSD has likely existed since humankind has been involved in traumatic situations, PTSD has only been recognized as a diagnosis since 1980. It should be noted that not everyone who experiences a traumatic event will end up with PTSD. Many people endure and recover from difficult life situations just fine. Others develop less severe problems such as depression or anxiety problems. Traumatic events that are enduring (military combat) or recurring (physical or sexual abuse) increase the likelihood of developing PTSD.
Symptoms & Features
A thorough mental health diagnostic evaluation should be sought if you suspect you might have PTSD. The diagnosis of PTSD can be difficult and complex. In response to a traumatic experience where real or perceived life-threatening situations have occurred, people experience some of the following symptoms. There are re-experiencing symptoms that include: 1) intrusive thoughts or images, 2) feeling like the event is recurring or reliving it, 3) dreams or nig read more