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stress management Archives | Innovative Psychological Consultants, LLC
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What Are the Facts About Suicide?

October 17, 2020

Suicide is for many an uncomfortable and taboo subject matter, which makes it no less of a problem around the world. Generally, happy people marvel at how someone could reach such a place of despair as to end their own life. As with any subject matter, the more we know about it, the greater our understanding and development of interventions can be. Knowledge is power. In this article, we will outline some of the grim facts about suicide and discuss some of the underlying causes and sources. In the next article, we will spend time talking about suicide prevention. The World Health Organization (WHO) defines suicide as “a suicidal act with a fatal outcome”. Suicide can be conceptualized on a spectrum of thoughts and behaviors. At one end can be risk-taking behavior, extending across varying degrees of ideation and thought, all the way over to suicide attempts and actual suicide. Suicidal thoughts cut across nearly all age groups, races, demographics, and orientations. In fact, it seems only pregnant women are more protected from suicidality, relative to all other groups. Even our youth are not protected. In a 1997 Youth Risk Surveillance Survey of 16,000 nineth to twelfth graders, 50% of New York high school students report that had “thought about killing themselves.” Suicide is in fact the third leading cause of death in the young. Overall, about 48,000 Americans commit read more

October 3, 2020

There are a lot of people who complain that their motivation and ambition are low or lacking. Some people have chronically low motivation, where other are experiencing a sudden drop in drive. In this article we will talk about potential causes and fixes for both.

What Is Motivation?

Motivation is the desire to take action toward a goal. This drive to achieve and accomplish can be derived internally or externally. External reasons may include trying to gain someone’s approval, acceptance, or validation. Internally oriented ambition is generally more about living up to one’s own standards and expectations. Long term it is better to have internal motivation than external. Doing things for yourself tends to have more staying power than doing things for someone else. If you become less interested in the person who you are doing things for, or you find yourself angry or developing resentments toward that person, motivation can drop off in a hurry. Trying to make goals and outcomes internally oriented can be a decision you make and set youR mind to. It may require reminding yourself of it periodically though. There are a number of variables that can cause motivation to falter and decline. Let’s examine a few of them that are relevant to the chronically unmotivated. Lacking confidence can really squelch your drive to tackle a goal. If you don’t feel confident and that read more

August 22, 2020

Since the beginning of the field of psychology, researchers have been studying people and trying to understand personality. There have been numerous theories proposed over the years and a fair amount of debate. Most studies agree that there are the “Big 5” personality traits proposed by Costa and McCrae. McCrae went so far as to study over 50 different cultures and discovered that these five personality traits are universal.

Big 5 Personality Traits

The Big 5 personality traits are: extroversion, agreeableness, openness, conscientiousness, and neuroticism. It is important to note that all these traits fall on a range between two extremes with most people being somewhere in the middle but leaning more one direction than the other. For instance, one trait most of us are familiar with is the spectrum of introversion to extroversion. Rarely are people at the extremes of either end, but most people lean more towards being introverted or extroverted. With each of the Big 5 personality traits people tend to be high or low on a trait. People who are high on the openness trait tend to be open to trying new things, are creative, imaginative, and tackle challenges. People low on openness dislike change, do not enjoy new things, resist new ideas, and dislike abstract and theoretical. For the personality trait conscientiousness people who are high on this trait tend to be thoug read more

July 26, 2020

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

June 27, 2020

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

June 21, 2020

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.

Diaphragmatic Breathing

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

June 12, 2020

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

April 18, 2020

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

March 22, 2020

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

April 25, 2019

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 o

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