Decrease Anxiety by Living in the Now

 

Decrease Anxiety by Living in the Now 

I find that most often, people feel sadness and increased amounts of anxiety by living in the past—hanging on to events that shaped who they are today. These events were either negative, positive, or both.  We find with athletes it’s often a positive event they chase to recapture the euphoria of that event.  We see this with greats like Muhammad Ali and Michael Jordan. 

However, for some of us focusing on the past is often connected to either a trauma or fear we cannot shake.  It may be a long held belief that has affixed itself to our psyche.  These unshakeable thoughts become a part of our daily lives.  We find it difficult to move throughout the day carrying the burden of these weighted thoughts, feelings, and emotions with us.  Some symptoms of hopelessness are difficulty sleeping, an inability to sustain attention, lack of interest in social activities, sex, work, and possibly a decrease in appetite may be experienced.

A great first step to regaining control of your life is to seek professional help that can guide you through the process of eliminating thoughts that are barriers to your daily functioning.  Remember, you are not alone and you don’t have to endure this alone.  Many individuals experience diminished interest in life when they are unable to stop the repetitive voices inside their heads sending messages that make them feel unhappy and give a sense of hopelessness.  The process of learning how to dial down the voices and thoughts comes with using therapeutic tools that help you make a shift in your beliefs.  You see when you learn a new way of thinking about your past it allows you to be present in the Now.

Being present in the now…I know it sounds funny and maybe even a little off-center for some people.  But, I can tell you it works.  Working through the process of acceptance and believing—provides you with the tools to affirm that you have made it through that experience.  That’s right, YOU made it. Even if you have come through your journey with scars, it still counts as an accomplishment.  I imagine it took a lot to make it to the other side of your journey. So let’s put the focus on now. You are living in the here and now.  Your experience may have been a negative one that caused you to doubt your abilities or cause you to believe you are worthless and without hope. It’s simply not true. In fact by taking the time to read this blog its proof you are willing to do the work it takes to decrease your pain.  You are a winner.  Don’t forget, as long as we breathe we have a second chance. 

Take this moment to stop and deeply breathe in the air surrounding you.  Take a moment to really look around your surroundings.  Make a decision to be very present in this moment.  If you are unhappy with what you see, seek help to make changes that will improve your life.  Make a decision to leave the past behind and actively participate in your decision to Live in the Now.

Submitted by Lauren F. White-Johnson, Licensed Clinical Professional Counselor

Anxiety and Stress Center, Orland Park, IL

(708) 349-5433

Stress Headaches

In terms of symptoms, muscle tension headaches are the most common symptom associated with stress. Muscle tension headaches occur when muscles in the back of the neck and on the scalp tighten because of anxiety, inadequate sleep, hunger, poor posture and even some foods (i.e. caffeine, nuts, chocolate, cheese).  Muscle tension headaches commonly lead to decreased concentration, inadequate sleep (also a cause), and irritability.  It is estimated that up to 80% of the adult U.S. population suffer from muscle tension headaches and 3% suffer from chronic daily headaches.

Muscle tension headaches start at the neck or back of the head and moves forward resulting in mild pressure or like a tight band or vice around the head. Typically, the pain affects both sides of the head.
Women are twice as likely as men to develop tension headaches. People who report greater sensitivity to both stress and pain tend to report more tension headaches. Also, people who use passive/avoidant coping strategies report three times more tension headaches.

The most effective treatment strategies for treating tension headaches include:

* relaxation training
* cognitive-behavioral stress management
* massage
* biofeedback
* ergonomic correction

Other effective techniques for alleviating tension headaches is applying moist heat (microwave a wet towel) to the neck and scalp while relaxing and performing neck exercises demonstrated on the link provided http://www.des.umd.edu/os/erg/neck.html.

Submitted by Holly O. Houston, Ph.D., Licensed Clinical Psychologist

Stress Relieving Benefits of Mindfulness Meditation

Mindfulness is a type of meditation that focuses on being in the here and now.  Mindfulness is paying attention to the present moment-by-moment awareness without trying to change the experiences in any way.  The attitude to be adopted while practicing mindfulness is one of openness, curiosity, acceptance and non-judgment. There are three major types of mindfulness, all of which incorporate the same basic elements just described:

           Zen Meditation - a Buddhist practice with a spiritual base that focuses on awareness of
                                       the breath to develop mindfulness      

           Mindfulness Based Stress Reduction (MBSR)  - a non-spiritual based method of using
                                       Buddhist mindfulness techniques in combination with yoga
                                       techniques and pschoeducation about stress management and
                                       coping methods

           Mindfulness Based Cognitive Therapy (MBCT) - a therapeutic approach that uses the
                                      principles of MBSR and cognitive therapy as an adjunct treatment
                                      for anxiety and depression.

Mindfulness meditation has been shown to have numerous health benefits and benefits for over all well-being. Over 250 medical centers integrate mindfulness techniques for the treatment for various psychological disorders. Several studies have shown mindfulness based practices to reduce stress, anxiety and depression, reduce blood pressure, reduce inflammation associated with arthritis, inflammatory bowel disease and other diseases in which stress plays a role, improve immune function, improve cognitive function (focus, attention and memory), improve sleep, reduce chronic pain and increase neuroplasticity (the brain's ability to change both structurally and functionally from environmental input leading to more efficient communication among brain regions).  These wide ranging results are not achieved with relaxation training.

How does mindfulness work?  Mindfulness training teaches one to focus attention, keep out distractions and to monitor ongoing thoughts, feelings and sensations without engaging them. In this way, mindfulness helps regulate attention and emotion, and increases both body awareness and sense of self.  Improvements in these key areas help with the mental and physiological experience of stress by reducing the tendency to ascribe judgment to them. Also, mindfulness combats worry, rumination and fear which underlie stress conditions that can impair performance.

Mindfulness requires training and practice to become effective. Jon Kabat-Zinn, a retired molecular biologist from the University of Massachusetts Medical School who developed the Mindfulness Based Stress Reduction program, has several CDs and books that can be purchased for mindfulness training. There is also an excellent article in Scientific American Mind, March/April issue written by neuroscientist/psychologist Amishi P. Jha, Ph.D. entitled Being in the Now.  Mindfulness instruction and an exercise is included at the end of the article. Below is a link for a video demonstration of mindfulness conducted by Dr. Jha and her colleague.  Finally, your therapist at the Anxiety & Stress Center can also provide you with mindfulness instruction alone or in combination with stress reduction and cognitive therapy.


http://link.brightcove.com/services/player/bcpid73042993001?bckey=AQ~~,AAAAAFNl7zk~,OmXvgxJOvrFTWo2Mq0GFTD7z8674te1s&bclid=0&bctid=2160151803001-

Submitted by Holly O. Houston, Ph.D., Licensed Clinical Psychologist



                                     

Common Cognitive Distortions Associated with Stress-Related Symptoms

Cognitive distortions are errors in the way we process information. We all are prone to these thinking errors some of the time. People who experience higher levels of stress experience more cognitive distortions more of the time. Here are 6 of the most common cognitive distortions experienced by people who experience stress-related symptoms.

Review the list and see if you find yourself thinking along these lines.

Shoulds/Perfectionism - criticizing oneself or others for not being good enough

Polarized Thinking (all or nothing) - looking at things in absolute black and white categories

Magnification - blowing things out of proportion

Over-Generalization - a negative event becomes a never-ending pattern of defeat

Fallacy of Fairness - expectation that justice is distributed fairly

Fallacy of Change - expectation that others have to change (and you can cajole them into it) so you can be happy

If you have stress-related symptoms such as headaches, muscle tension, gastrointestinal symptoms, high blood pressure, sleeping difficulties, etc., you may also be experiencing some of these problematic patterns of thinking. Your therapist can help you learn techniques to manage them. In addition, David Burns has written several self help books available at www.feelinggood.com.


Submitted by Holly Houston, Ph.D.
Licensed Clinical Psychologist

Loneliness is Physically Stressful

Studies completed at Ohio State University University at the Institute for Behavioral Medicine Research sought to better understand how loneliness affects physical health. Research conducted in the past has shown a clear link between loneliness and a variety of health conditions including depression, heart disease, anxiety and premature death. Lisa Jaremka, a post-doctoral fellow, measured loneliness using the UCLA loneliness scale. She found that loneliness acts like a chronic physical stressor. For those suffering with the herpes virus and scored higher on the loneliness scale were more likely to have a reactivation of their symptoms and to have more general inflammation throughout their bodies. Further, people who scored higher on the loneliness scale also reported more pain, depression and fatigue than their less lonely counterparts. Overall, these findings suggest loneliness can have negative effects by compromising the immune system. However, not everyone who is alone is lonely. The experience of loneliness is subjective. While one person may feel comfortable with being relatively alone, another person may experience significant loneliness in the same situation. What do you do if you are experiencing loneliness? Getting connected socially can help, for instance, by joining a club or organization or by volunteering. If meeting new people makes you anxious, seeking help to improve social skills may also prove beneficial.

Holly O. Houston, Ph.D. Licensed Clinical Psychologist

Major Depression - New Findings For Therapy

A study conducted by Lewis Judd, M.D., chairman of the Department of Psychiatry at the University of California, found that major depressive disorder (MDD) is best seen as a long-term illness that is prone to recurrences. He studied 367 people who were diagnosed with MDD and followed them for up to 31 years after diagnosis. He found that 55% of the time, MDD patients had some depressive symptoms (sadness, crying, loss of interest in enjoyable activities, avoidance of friends and family, low self-esteem, low energy, sleeping/eating problems) whether they were mild, moderate or severe. During the course of illness, the experience of even mild symptoms not meeting the full criteria of the diagnosis were associated with difficulty in functioning – particularly in the areas of social and work functioning. Further, for patients who are recovering from a first major depressive episode, even the presence of non-clinical (mild) levels of depressive symptoms that were not addressed significantly increases the risk of a faster, more severe relapse. What does this mean if you have MDD? It means that you and your family need to know that MDD is a long-term illness that typically waxes and wanes. Long-term care is needed and early signs of even mild depressive symptoms need to be addressed. If you have been diagnosed with MDD, the experience of any depressive symptoms should instigate a consultation with a qualified mental health practitioner. Finally, it is important to follow through with the recommended treatment and medication for as long as necessary. Holly Houston, Ph.D. Licensed Clinical Psychologist

7 Ways to Reduce the Stress of Grieving

One of life’s most challenging tasks is dealing with the death of a loved one. Whether the loss is a sudden event or one that is anticipated for some time, the feelings of sadness and grief can be overwhelming. There is no one right way to grieve nor is there a specific time frame within which grieving should conclude. However, it is important to allow grieving to occur in order to heal, integrate the loss and live fully. In order for successful grieving to occur, one must experience the sadness and loss and work toward acceptance. The stages of grief, which are outlined in the following website http://www.recover-from-grief.com/7-stages-of-grief.html , are helpful in explaining what the grief experience is likely to entail. Here are other helpful techniques to promote a healthy grieving process. 1. Talk about your thoughts and feelings with others; it helps to get them out. 2. Share memories and mementos of your loved one and celebrate your loved one’s life. 3. Refer to books written by professionals and reputable websites for information on grief. 4. Let go of your loved one’s belongings gradually, over time. 5. Go to a grief support group. 6. Stay connected to friends. 7. Partake in hobbies and projects. Holly Houston, PH.D. Licensed Clinical Psychologist