4 Ways to Cope with the Sunday Scaries

As the weekend winds down and Monday approaches, many people experience what’s commonly known as the "Sunday Scaries." It’s that creeping sense of dread, unease, or anxiety that settles in when you start thinking about the upcoming week. Whether it's work stress, school pressures, or just the overwhelming feeling of an impending busy week, the Sunday Scaries can leave you feeling exhausted before Monday even begins. Fortunately, there are ways to cope with this anxiety and reclaim your peace. Here are four strategies to help manage the Sunday Scaries and feel more in control.

1. Create a Calming Sunday Night Routine 

One of the best ways to ease Sunday night anxiety is by establishing a soothing routine that helps your body and mind unwind. A lot of the Sunday Scaries come from feeling out of control or unprepared for the week ahead. By creating a calming ritual, you send a signal to your brain that it’s time to relax. This could include taking a warm bath, listening to soft music, or practicing mindfulness exercises. 

Journaling is another powerful tool to help quiet those racing thoughts. Writing down what you're feeling or making a to-do list for the week ahead can help clear your mind. By acknowledging your worries on paper, they may feel less overwhelming. If these strategies don't alleviate your anxiety, it may be a sign that more support is needed. Anxiety therapy in Cincinnati can provide you with the tools to develop long-term coping mechanisms and address the root of your stress. 

2. Plan Ahead to Reduce Overwhelm 

The unknowns of the upcoming week can contribute significantly to the Sunday Scaries. Sometimes, it’s the fear of forgetting something important or not feeling ready for Monday’s demands that fuels your anxiety. One way to counter this is by planning ahead. Set aside some time on Sunday to review your schedule for the week and prioritize tasks. 

Breaking your week into manageable chunks can make the whole thing feel less intimidating. Instead of seeing Monday as a day to dread, think of it as an opportunity to take control of your responsibilities. When you can visualize the week ahead, you reduce that lingering sense of unease. And if the thought of planning your week still stirs up intense anxiety, reaching out for anxiety therapy in Cincinnati might be the next best step. A professional can help you understand why these feelings are arising and provide personalized strategies to help you manage them.

3. Practice Mindfulness to Stay Grounded 

When the Sunday Scaries hit, your mind can easily spiral into anxious thoughts about the future. Practicing mindfulness can bring you back to the present moment and help you stay grounded. Mindfulness is about focusing on the here and now, rather than worrying about what’s to come. A simple mindfulness exercise is to focus on your breath, taking slow, deep breaths while paying attention to how your body feels.

 Even a short mindfulness session can create space between you and your anxiety, helping to calm your nervous system. Engaging in activities that anchor you in the present—like yoga, a nature walk, or even cooking—can also shift your focus away from the stress of the upcoming week.

4. Reframe Your Thinking 

The way you think about Mondays can influence how you feel about Sundays. Often, the Sunday Scaries come from negative thoughts and expectations about the week ahead. Maybe you anticipate a tough meeting or a pile of tasks waiting for you. While these challenges might be real, the way you frame them in your mind can make a big difference in how much anxiety you feel.

Try to challenge your negative thoughts with positive ones. Instead of focusing on what could go wrong, think about what you’re looking forward to during the week. Is there a fun lunch planned, or maybe a chance to connect with a coworker or friend? Shifting your mindset won’t erase all your anxiety, but it can help reduce its intensity.

In Conclusion

The Sunday Scaries can be a common experience for many people, especially those balancing busy schedules, work demands, and personal obligations. These feelings are valid, but they don’t have to control your weekend or your week. Creating a calming routine, planning ahead, practicing mindfulness, and reframing your thinking are all practical ways to cope with Sunday anxiety.

When to Seek Out Help From a Therapist

However, if the Sunday Scaries become overwhelming or persistent, or if you are dreading the upcoming week because of bigger sources of stress, seeking professional support from a trained therapist can be an essential next step. Sometimes there are things that we need more help with, and the therapists at Therapy Cincinnati offer a supportive space where you can explore the deeper causes of your anxiety and develop personalized strategies to manage it. Working through and confronting the source of your anxiety can help you feel more empowered and confident.

The bottom line is that you don’t have to face your anxiety alone. Whether through mindfulness, cognitive tools, or professional therapy, there is help available to navigate the Sunday Scaries and regain control of your emotional well-being.

How Stress and Anxiety Affect the Immune System

Stress and anxiety are common experiences in today’s fast-paced world. While they can be temporary, prolonged stress and anxiety can have a profound impact on the body, especially on the immune system. The immune system is your body’s defense against illness, constantly working to protect you from harmful invaders like viruses and bacteria. When stress and anxiety become chronic, they can weaken the immune system, making you more susceptible to infections and illnesses.

Fight or Flight: How Chronic Stress Weakens Immunity

When you’re stressed or anxious, your body enters a state of "fight or flight." This response is your body’s way of preparing to face a threat, whether real or perceived. During this response, stress hormones like cortisol and adrenaline are released, increasing your heart rate and blood pressure. While this response can be helpful in short bursts, chronic stress keeps your body in this heightened state for too long. Over time, this can lead to a weakened immune system, as your body becomes less effective at fighting off infections.

Inflammation and Immune Suppression: The Hidden Dangers

One way stress and anxiety affect the immune system is by increasing inflammation in the body. Inflammation is a natural response to injury or infection, but chronic inflammation can cause damage to your cells and tissues. When you’re stressed, your body produces more inflammatory chemicals called cytokines. These cytokines can weaken your immune system’s ability to fight off infections and may even contribute to the development of chronic diseases like heart disease and diabetes.

Sleep Disruption: A Silent Threat to Immune Health

Stress and anxiety can also affect the immune system by disrupting your sleep patterns. Sleep is crucial for the immune system, as it allows your body to repair and regenerate cells. When you’re stressed or anxious, it can be difficult to fall asleep or stay asleep, leading to sleep deprivation. Lack of sleep can further weaken the immune system, making it harder for your body to fight off infections and recover from illness. This cycle of stress, poor sleep, and weakened immunity can be difficult to break without proper intervention.

Unhealthy Coping Mechanisms: Adding Fuel to the Fire

Additionally, stress and anxiety can lead to unhealthy coping mechanisms that further compromise the immune system. When feeling overwhelmed, people might turn to behaviors like smoking, overeating, or consuming alcohol to cope. These behaviors can weaken the immune system and increase your risk of illness. For example, smoking damages the respiratory system and impairs the function of immune cells, while excessive alcohol consumption can reduce the number of white blood cells in the body.

Recognizing the Physical Signs of Stress on Immunity

It’s important to recognize that everyone experiences stress and anxiety differently. Some people may notice immediate physical symptoms, like headaches or stomachaches, while others might experience more subtle changes, such as increased susceptibility to colds or infections. Regardless of how stress manifests in your body, it’s crucial to address it before it leads to more serious health problems. Prolonged stress not only affects the immune system but can also contribute to the development of chronic illnesses, like heart disease, high blood pressure, and diabetes.

Seeking Professional Help: Protecting Your Immune System

Seeking professional support is a powerful step in managing stress and anxiety and protecting your immune system. Therapy can help you develop healthy coping strategies to manage stress and reduce its impact on your body. Cognitive-behavioral therapy (CBT), for example, is an evidence-based approach that can help you identify and change negative thought patterns that contribute to stress and anxiety. Mindfulness-based stress reduction (MBSR) is another effective technique that teaches you to focus on the present moment, helping to reduce stress and improve overall well-being.

The Role of Self-Care in Immune Support

In addition to therapy, practicing self-care is essential for maintaining a healthy immune system. Regular exercise, a balanced diet, and adequate sleep can all help reduce the effects of stress on your body. Exercise is particularly beneficial, as it helps to lower stress hormones and boost the production of endorphins, which are natural mood enhancers. Eating a diet rich in fruits, vegetables, and whole grains can provide your body with the nutrients it needs to support a strong immune system. Prioritizing sleep by establishing a regular bedtime routine can also help you manage stress and protect your immune system.

Building a Support Network: Strength in Numbers

It’s also important to build a strong support network of friends and family who can offer emotional support during stressful times. Social connections play a vital role in managing stress and anxiety and can help you feel more resilient in the face of challenges. Talking to someone you trust about your feelings can provide relief and help you gain perspective on the situation. Surrounding yourself with supportive people can also encourage you to take better care of yourself and seek help when needed.

Conclusion: Taking Charge of Your Health Through Stress Management

In conclusion, stress and anxiety can have a significant impact on your immune system, making you more vulnerable to illness and chronic disease. By understanding how stress affects your body, you can take proactive steps to protect your health. Seeking professional support, practicing self-care, and building a strong support network are all essential strategies for managing stress and maintaining a healthy immune system. Remember that your mental and physical health are closely connected, and taking care of one can help you improve the other. Don’t hesitate to reach out for help if you’re struggling with stress or anxiety—you deserve to feel healthy and strong, both inside and out.

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Lowering Your Exposure to the News to Reduce Anxiety

Anxiety is a common struggle for many people, especially in today's fast-paced world. Constant exposure to the news can significantly contribute to this anxiety. In our current political and world environment, most people can relate to how the news can be triggering and upsetting. In addition, news outlets often focus on negative and distressing events, which can leave us feeling overwhelmed and helpless. By lowering your exposure to the news, you can reduce anxiety and improve your mental well-being. It's important to find a balance that keeps you informed without compromising your peace of mind. 

The Impact of Constant News Consumption 

Watching or reading the news continuously can heighten anxiety levels. The 24-hour news cycle ensures that we are constantly bombarded with updates, many of which are distressing. Some suggest that this focus on negativity is intentional, as we as humans are wired to pay attention to the negative so we can be ok. This can create a sense of constant alarm, making it hard to relax. When our brains are exposed to a steady stream of negative information, it can lead to heightened stress and worry. It's crucial to recognize how this exposure affects your mental state. Reducing news consumption can help create a more tranquil mindset.

Recognizing the Signs of News-Induced Anxiety 

It's important to identify if the news is affecting your mental health. Symptoms of news-induced anxiety include trouble sleeping, irritability, and a constant sense of dread. You may also feel the need to check for updates frequently, even when it disrupts your daily activities. Recognizing these signs is the first step toward making a change. Pay attention to how you feel after consuming news. If it leaves you feeling worse, it might be time to cut back.

Setting Boundaries with News Consumption 

Establishing boundaries with your news intake can be highly beneficial. Limit the amount of time you spend watching or reading the news each day. Choose specific times to catch up on news rather than constantly checking updates. This can help you stay informed without becoming overwhelmed. Additionally, consider the sources of your news. Opt for reputable outlets that provide balanced reporting. This can prevent you from getting caught up in sensationalized stories.

Practicing Mindfulness and Self-Care 

Mindfulness and self-care are essential in managing anxiety. When you reduce your news consumption, you create space for more positive activities. Engage in hobbies, spend time with loved ones, and practice relaxation techniques. Mindfulness practices such as meditation can help you stay grounded. Focus on the present moment and let go of worries about the future. Taking care of your mental health is just as important as staying informed.

Seeking Professional Support 

If you find that anxiety persists despite reducing news exposure, seeking professional support is crucial. A mental health therapist can provide tools and strategies to manage anxiety effectively. Therapy can help you understand the root causes of your anxiety and develop coping mechanisms. Don't hesitate to reach out for help. Talking to a professional can make a significant difference in your well-being. Remember, it's okay to ask for support when you need it.

Creating a Balanced Information Diet 

Just as a balanced diet is important for physical health, a balanced information diet is vital for mental health. Curate your news sources and limit exposure to distressing content. Include positive and uplifting news in your daily intake. This can provide a more balanced perspective and reduce feelings of helplessness. Consider subscribing to newsletters that focus on good news and inspiring stories. This way, you can stay informed without overwhelming your mind with negativity.

The Role of Social Media in News Consumption

 Social media plays a significant role in how we consume news. It's easy to get caught up in the endless scroll of updates and opinions. This can amplify anxiety and create a sense of urgency. Be mindful of how much time you spend on social media platforms. Unfollow accounts that constantly share negative news and follow those that promote positivity. Setting limits on social media use can also help reduce anxiety. 

Finding Alternative Sources of Information 

Consider finding alternative sources of information that don't exacerbate anxiety. Podcasts, books, and educational videos can provide valuable insights without the constant barrage of breaking news. Engaging with content that enriches your knowledge and inspires you can be a great way to stay informed. Look for sources that align with your interests and promote a positive outlook. This approach can help you maintain a healthier relationship with information.

Conclusion 

Managing anxiety requires a multifaceted approach, and lowering your exposure to the news is a powerful step. By setting boundaries, practicing mindfulness, and seeking professional support, you can significantly reduce anxiety. Remember, it's important to stay informed, but not at the expense of your mental health. Creating a balanced information diet and being mindful of your news consumption can lead to a more peaceful and fulfilling life. Embrace the journey towards better mental health and take proactive steps to protect your well-being.

What is Anticipatory Anxiety?

Anticipatory anxiety is like a shadow that looms over us, casting doubt and fear about what lies ahead. It's a type of anxiety characterized by worry and apprehension about future events or situations. Unlike regular anxiety, which arises in response to immediate threats, anticipatory anxiety is triggered by thoughts or anticipation of potential future stressors.

Imagine you have a big presentation coming up at school, and you can't stop thinking about all the things that could go wrong. That feeling of butterflies in your stomach, racing thoughts, and tense muscles? That's anticipatory anxiety creeping in. It's your body's way of preparing for a perceived threat, even if it's not happening in the present moment.

Anticipatory anxiety often manifests as physical symptoms, such as headaches, stomachaches, muscle tension, or difficulty sleeping. These physical sensations can further fuel the cycle of worry and exacerbate feelings of anxiety. It's like a vicious cycle where the more we worry, the more our body reacts, and the worse we feel.

One of the challenges of anticipatory anxiety is that it can be hard to distinguish between legitimate concerns and irrational fears. While it's natural to feel some level of nervousness before an important event, anticipatory anxiety takes it to the extreme. It's like having a magnifying glass that amplifies every worry and worst-case scenario, making it difficult to see things clearly.

Anticipatory anxiety can also lead to avoidance behaviors, where individuals go to great lengths to avoid situations that trigger their anxiety. For example, someone might skip social gatherings, procrastinate on important tasks, or withdraw from activities they used to enjoy. While avoidance may provide temporary relief, it ultimately reinforces anxiety and prevents individuals from facing their fears.

The good news is that anticipatory anxiety is highly treatable with the right strategies and support. Anxiety therapists use techniques such as cognitive-behavioral therapy (CBT), to help individuals identify and challenge negative thought patterns associated with anticipatory anxiety. It's like shining a light on the darkness of worry, helping us see things from a more balanced perspective.

Mindfulness techniques, such as deep breathing, meditation, or progressive muscle relaxation, can also be helpful in managing anticipatory anxiety. These practices teach us to anchor ourselves in the present moment, rather than getting lost in worries about the future. It's like grounding ourselves in the here and now, finding stability amidst uncertainty. 

Another effective approach used in therapy for anxiety is exposure therapy, where individuals gradually expose themselves to the situations or triggers that provoke their anticipatory anxiety. This process allows them to confront their fears in a controlled environment and build confidence in their ability to cope. It's like dipping our toes into the water before taking the plunge, gradually building resilience along the way.

 Additionally, lifestyle modifications, such as regular exercise, healthy eating, adequate sleep, and stress management techniques, can help reduce overall anxiety levels and improve resilience to anticipatory anxiety. It's like building a sturdy foundation for our mental health, ensuring we have the strength and resources to face whatever challenges come our way. 

It’s important to note that some anticipatory anxiety is normal. Where it becomes a problem is where it begins to affect our day-to-day life and the choices that we make. If you notice that you spend a lot of time worrying about upcoming events in your life, it can be helpful to talk to a therapist who has experience in treating anxiety.

Ultimately, overcoming anticipatory anxiety requires patience, persistence, and a willingness to seek support when needed. It's like embarking on a journey of self-discovery, where we learn to navigate the uncertainties of the future with courage and resilience. With the right tools and strategies, we can break free from the grip of anticipatory anxiety and embrace life with confidence and optimism.

Social Media Influencers and Women's Anxiety

In the vibrant world of social media, influencers often take center stage, showcasing curated images of their lives. While social media influencers pose challenges to people of all genders, women face unique challenges. Influencers can definitely be a source of inspiration, however it's essential to recognize the potential impact they may have on women's mental health. In this article, we'll explore how social media influencers present unique challenges for women, as they might inadvertently contribute to increased anxiety in women. We’ll offer insights and tips on how to navigate these challenges with resilience. Let’s dive in!

The Allure of Perfection: 

Social media influencers show off the best parts of their lives, making everything look positive and glamorous. While this can be fun to see, it can also make women feel like they have to be perfect too. Looking at flawless pictures all the time can make women feel not good enough. It's crucial to know that what we see on social media is just a small part of someone's real life, not the whole story. 

Comparisons and Self-Esteem:

 Making comparisons on social media can be a challenge. When women compare themselves to influencers and their photos, they may begin to believe they're not as good as what they see online, leading to feelings of inadequacy. It's crucial to keep in mind that everyone is unique, and constant comparisons only contribute to negative feelings. Treating ourselves with kindness and recognizing the special qualities that make us who we are can play a significant role in improving our self-esteem.

The Filtered Reality:

 Social media has lots of filters and tools to make photos look better. While this might seem harmless, it creates a fake version of reality that can change how women see beauty and themselves. Understanding that pictures online aren't always real is important. Embracing who we really are and celebrating our true selves can be powerful when faced with perfect images on social media.

 Influence on Body Image: 

Many influencers focus on fitness, fashion, and beauty, showing off specific body types. Seeing these images all the time can make women feel bad about their own bodies. It's crucial to remember that beauty comes in all shapes and sizes. Encouraging a positive relationship with our bodies, based on health and self-acceptance, can help us feel good about ourselves despite what social media influencers might suggest.

 Fear of Missing Out (FOMO): 

Social media often shows influencers having fun and doing exciting things. While it can be enjoyable to see, it might also make women feel like they're missing out on exciting experiences. It's important to know that everyone has ups and downs, and social media only shows a small part of life. Focusing on our own experiences, no matter how simple, can take away the pressure to always want the next big thing.

 Setting Healthy Boundaries: 

In the world of social media, it's important to set limits to keep our mental well-being intact. Women can benefit from deciding when and how much time they spend on social media. Designating specific times for it and doing things offline that bring joy can create a healthier balance. Taking breaks from social media, even short ones, allows for a reset and helps maintain a positive mindset. 

Cultivating a Supportive Online Community: 

While social media has its challenges, it also lets us connect with people who share similar interests. Women can actively look for groups that promote being real, self-love, and feeling empowered. Engaging with content that supports these values can create a positive online space. Making connections based on shared experiences and supporting each other helps counter the negative feelings that influencers might sometimes bring.

Promoting Media Literacy:

Helping women understand how media works is an important way to deal with the effects of social media influencers. We can teach ourselves and our communities about how things online are carefully chosen, how filters are used a lot, and how advertising influences us. Learning about media helps women think more carefully about what they see and read, making them stronger and more confident.

To sum up, even though social media influencers are a big part of our online world, it's vital for women to use these platforms wisely. Being aware of things like wanting to be perfect, comparing ourselves to others, and the fake stuff online, as well as setting limits and having supportive online friends, are important. Learning about media helps women make smart choices and keeps them from feeling too stressed about what influencers show on social media.

What is Digital Anxiety?

In today's digital age, our lives are increasingly intertwined with technology. While it brings countless benefits, such as improved communication and access to information, it also comes with its own set of challenges. One of these challenges is the emergence of digital anxiety. We want to shed light on this phenomenon and provide guidance on how to navigate and find balance in the digital world. So, let's explore what digital anxiety is and how we can manage it effectively.

Understanding Digital Anxiety

Digital anxiety refers to the stress, unease, or apprehension that arises from our interactions with technology and the online world. It stems from various factors, including constant connectivity, information overload, fear of missing out (FOMO), social comparison, cyberbullying, and the pressure to present a perfect online persona. It can manifest as a range of symptoms, such as increased heart rate, restlessness, irritability, difficulty concentrating, and disrupted sleep patterns.

Signs and Symptoms of Digital Anxiety

To recognize if you are experiencing digital anxiety, look out for the following signs:

Obsessive Device Use: Feeling compelled to constantly check your phone, social media accounts, or email, even when it interferes with daily activities, work, or social interactions.

Fear of Missing Out (FOMO): Constantly feeling the need to stay connected to avoid missing out on important updates, events, or social interactions.

Social Comparison: Experiencing negative emotions or diminished self-esteem when comparing yourself to others on social media, leading to feelings of inadequacy or unworthiness.

Cyberbullying and Online Harassment: Feeling anxious, fearful, or distressed about potential cyberbullying or negative interactions online.

Information Overload: Feeling overwhelmed by the constant influx of information from social media, news outlets, and other digital platforms.

Managing Digital Anxiety

While it may seem challenging to find a balance in the digital world, there are strategies that can help you manage digital anxiety and regain control over your relationship with technology:

Mindful Technology Use:

Practice mindfulness when engaging with technology. Before reaching for your device, take a moment to check in with yourself. Ask if you truly need to be online at that moment or if it can wait. Set intentional limits on your screen time and create designated tech-free zones or times during the day to foster a sense of balance.

Set Boundaries:

Establish boundaries around your digital interactions. Designate specific times for checking emails or social media, and avoid using devices during meals, family time, or before bed. Communicate your boundaries with family, friends, and colleagues, so they understand and respect your need for uninterrupted time. 

Curate Your Online Experience:

Be mindful of the content you consume and the accounts you follow on social media. Unfollow or mute accounts that trigger negative emotions or create feelings of inadequacy. Instead, curate your online experience by following accounts that inspire and uplift you.

Practice Digital Detox:

Periodically disconnect from technology to recharge and reconnect with the physical world. Dedicate a day or weekend to engage in activities that don't involve screens, such as reading, outdoor activities, spending time with loved ones, or pursuing hobbies. Use this time to recalibrate and reset your relationship with technology.

Foster In-Person Connections:

While digital connections have their place, it's crucial to nurture real-life relationships. Prioritize face-to-face interactions with loved ones, friends, and colleagues. Plan social activities, outings, or gatherings where you can engage in meaningful conversations and foster a sense of connection beyond the digital realm.

Practice Self-Care:

Engage in self-care activities that support your well-being and help reduce anxiety. This may include exercise, meditation, journaling, pursuing hobbies, or seeking therapy. Taking care of your mental and emotional health is essential in managing digital anxiety effectively.

Seek Support:

If digital anxiety becomes overwhelming or interferes with your daily functioning, don't hesitate to seek professional help. A licensed therapist can provide guidance, support, and tools to help you navigate digital anxiety and develop coping strategies specific to your needs.

Digital anxiety is a modern-day challenge that many of us face in our technology-driven lives. However, by understanding its causes and implementing strategies to manage it, we can find balance and reclaim control over our relationship with technology. Remember to prioritize self-care, set boundaries, practice mindful technology use, and foster meaningful in-person connections. By developing a healthier and more intentional approach to digital engagement, we can reduce digital anxiety and create a more harmonious relationship with the digital world.

Thought Traps and Anxiety

Let's explore a topic that many of us can relate to: anxiety. As therapists that work extensively with anxiety, one common thread we have noticed is the presence of thought traps. In this article, we'll delve into what thought traps are, what these thought traps may be, and how they can keep you feeling stuck in anxiety. But don't worry, we'll also discuss strategies for breaking free and finding peace of mind.

The Power of Thoughts in Anxiety

Our thoughts have a powerful influence on our emotions and behaviors, especially when it comes to anxiety. When we experience anxiety, our minds can become a breeding ground for negative, irrational, and fear-based thoughts. These thoughts often revolve around worst-case scenarios, self-doubt, and a constant anticipation of danger.

Thought Traps: The Sneaky Culprits

Thought traps are patterns of thinking that contribute to anxiety and keep us trapped in a cycle of worry and distress. They can distort our perception of reality, perpetuate anxiety, and hinder our ability to find effective solutions. Let's explore some common thought traps:

Catastrophizing: This trap involves blowing things out of proportion and imagining the worst possible outcomes. For example, if you're running late for a meeting, catastrophizing might lead you to believe that it will result in losing your job or damaging your reputation irreparably.

All-or-Nothing Thinking: This trap is characterized by seeing things in extreme, black-and-white terms, without considering shades of gray. You might believe that if something doesn't go perfectly, it's an absolute failure. For instance, if you make a minor mistake in a presentation, you might conclude that you're a total failure as a professional.

Mind Reading: This trap involves assuming what others are thinking or expecting the worst from them. You might believe that people are constantly judging or criticizing you, even in the absence of evidence. This can lead to social anxiety and a constant need for reassurance.

Overgeneralization: This trap involves taking one negative experience and applying it to all similar situations. For example, if you stumble during a public speaking engagement, you might conclude that you'll always be terrible at public speaking and avoid future opportunities.

Breaking Free from Thought Traps

Now that we've identified these common thought traps, let's discuss strategies to break free from their grip and find relief from anxiety:

Identify and Challenge the Thoughts: Start by becoming aware of your anxious thoughts. Take a step back and examine them objectively. Ask yourself if there's evidence to support these thoughts or if they're based on fear or assumptions. Challenge them with more realistic and balanced perspectives.

Practice Cognitive Restructuring: Replace negative and irrational thoughts with positive, rational, and evidence-based ones. Consider alternative explanations or interpretations of the situation. For example, if you're worried about a social event, remind yourself that most people are focused on themselves and not scrutinizing your every move. 

Mindfulness and Grounding Techniques: Practice mindfulness to bring yourself into the present moment and break free from anxious thoughts. Engage in deep breathing exercises, progressive muscle relaxation, or grounding techniques such as focusing on your senses or repeating a calming mantra. These techniques can help calm your mind and reduce anxiety symptoms.

Seek Support: Don't hesitate to reach out to a mental health professional who can provide guidance and support. Therapy, such as cognitive-behavioral therapy (CBT), can help you identify and challenge thought traps, develop effective coping strategies, and gain a deeper understanding of your anxiety.

Self-Care and Stress Reduction: Prioritize self-care activities that promote relaxation and reduce stress. Engage in regular exercise, get enough sleep, eat a balanced diet, and engage in hobbies or activities that bring you joy and fulfillment. Taking care of your overall well-being can help reduce anxiety and improve your resilience.

Conclusion

Remember, breaking free from thought traps takes time and practice. Be patient and compassionate with yourself as you navigate your journey towards managing anxiety. With awareness, challenging negative thoughts, and seeking support, you can break free from these thought traps and reclaim your peace of mind. Embrace the journey and know that you have the power to overcome anxiety and live a fulfilling life.

With that in mind, sometimes people need extra support to help them move through anxiety. The therapists at Therapy Cincinnati are ready and able to help if you could use any support.

How To Tell If You Have Work Related Anxiety

As therapists in Cincinnati that help working adults, we often work with clients who struggle with anxiety at work. It’s important to know that anxiety can show up in various ways and impact someone’s ability to perform well at work. With many people returning to the office after working remotely during COVID, people are reporting more anxiety at work as they get used to a new routine. If you're unsure whether anxiety is holding you back at work, here are some signs to look out for: 

Procrastination and Avoidance

If you find yourself constantly putting off tasks or avoiding them altogether, this could be a sign of anxiety. The fear of failure or making mistakes can be paralyzing and cause individuals to procrastinate or avoid work-related tasks. 

Difficulty Concentrating

Anxiety can make it difficult to focus and concentrate on work-related tasks. Racing thoughts, worry, and fear can all contribute to difficulty focusing and distractibility. 

Physical Symptoms

Anxiety can manifest in physical symptoms such as sweating, rapid heartbeat, trembling, or nausea. If you notice these symptoms at work, it could be a sign that anxiety is impacting your performance. 

Perfectionism

While striving for excellence is important, perfectionism can be harmful and contribute to anxiety. If you find yourself obsessing over every detail or feeling like nothing is ever good enough, this could be a sign that anxiety is holding you back at work. 

Negative Self-Talk

Negative self-talk is a common symptom of anxiety and can have a significant impact on self-esteem and confidence at work. If you find yourself constantly criticizing yourself or thinking negatively about your abilities, it could be a sign that anxiety is impacting your performance. 

So, what can you do if you suspect anxiety is holding you back at work? Here are some tips:

Identify the triggers

Try to identify what specifically is causing your anxiety at work. Is it a particular task or project? Is it interacting with a certain colleague or manager? Understanding what triggers your anxiety can help you come up with strategies to manage it.

Seek Professional Help

If you're struggling with anxiety at work, seeking the help of a mental health professional can be beneficial. They can help you develop coping skills, identify triggers, and provide strategies to manage anxiety in the workplace.

 Practice Self-Care

Taking care of yourself is essential to managing anxiety. This can include regular exercise, getting enough sleep, eating a healthy diet, and engaging in activities that bring you joy and relaxation. 

Set Realistic Goals

Setting realistic goals can help to alleviate the pressure and stress that can contribute to anxiety. Break down larger goals into smaller, more manageable tasks, and celebrate your successes along the way. 

Challenge Negative Self-Talk

Practice recognizing negative self-talk and challenging it with positive affirmations. Focus on your strengths and accomplishments, and remind yourself that making mistakes is a natural part of learning and growth. 

Use Mindfulness Techniques

Mindfulness techniques such as deep breathing, meditation, and visualization can help to calm the mind and reduce anxiety. These techniques can be practiced discreetly at work and can provide a quick way to alleviate anxiety symptoms.

Consider workplace accommodations

If your anxiety is impacting your ability to perform well at work, consider speaking to your manager about accommodations that can be made to support you. This could include changes to your work schedule, adjustments to your workload, or additional support and resources.  

Remember, everyone experiences anxiety differently, and what works for one person may not work for another. It's important to take the time to figure out what strategies work best for you and to seek support when needed. With the right support and tools, you can manage your anxiety and thrive in your professional life. 

In conclusion, if you suspect that anxiety is holding you back at work, it's important to seek professional help and practice self-care. Recognizing the signs of anxiety and taking steps to manage it can improve your overall well-being and enhance your ability to perform well at work. Remember, you're not alone, and with the right support, you can overcome anxiety and thrive in your professional life. As therapists in Cincinnati that specialize in helping people with anxiety, we can definitely help you feel less anxious at work and step more into feeling confident like you deserve.

Anxious Attachment: How Your Childhood Shapes Your Relationships

Dating is a walk in the park.

But, if you have an anxious attachment style, that park can often feel like… Jurassic Park.

Meeting new people, your face lighting up at the sound of a text notification, and butterflies in your stomach are all very exciting feelings.

But, they don’t come without thoughts like:

“ I haven’t heard from them in 4 hours, are they mad at me?”

“ They didn’t reply to my text 30 mins ago but they posted an Instagram story 5 minutes ago, they must hate me.”

“ I like them way more than they like me.”

“I’ll never be good enough for them.”

According to the book, Attached: The new science of adult attachment and how it can help you find and keep love, roughly 50% of the population is securely attached, 20% are anxiously attached, 25% are avoidant and 5% are fearful.

What is anxious attachment?

Anxious attachment, sometimes called anxious ambivalent, is one of the three insecure attachment styles developed in early childhood.

What causes anxious attachment?

According to John Bowlby, a psychoanalyst and psychiatrist, a child’s relationship with their caretaker determine how the child will approach relationships and social interactions throughout life.

Anxious attachment most commonly manifests as a result of inconsistent parenting.

Examples of inconsistent parenting:

-        Inability to make decisions or provide strong leadership

-        Poor boundaries and structure

-        Neglect

-        Invalidating feelings and experiences

This inconsistency makes the child unsure of what to expect from their parents in the future.

Parents may also use their child as a way to satiate their own desires for love and emotional closeness instead of meeting their child’s needs. This manifests most commonly in overprotective and intrusive parenting.

Signs of an Anxious Attachment Style

-        Low self-esteem: inability to think highly of themselves

-        Intense fear of abandonment and rejection

-        Needing constant reassurance that they are loved

-        Intense jealousy

-        See themselves as unable to self-regulate

-        Opting for self-destructive strategies to cope: ruminating, blaming themselves, wishful thinking

-        People pleasing: working tirelessly to be liked and approved by others

-        Codependency: over-reliance on a romantic partner for emotional needs

-        Tendency to become clingy

How Does an Anxious Attachment Style Show Up in Adults?

People with anxious attachment styles tend to be more insecure about relationships with others, and may find it harder to connect with other people. They also can easily break away from relationships and other situations that would cause securely attached people to have emotional distress. They also tend to be hypervigilant for any sign that a close relationship might be changing, and people may often tell them they are overreacting to simple, innocent things. For example, someone who has an insecure attachment style may have a close friend or a partner who may not instantly respond to calls and text from them. Instead of reassuring themselves that they are probably just busy with something and they will get back to them, someone who has an insecure attachment style may immediately start thinking that they upset their friend or partner, or they may start thinking about how their friend or partner didn’t make eye contact yesterday when they asked them how their day was. They may then start imagining all kinds of scenarios why their friend or partner is upset at them, even though what they come up with sounds farfetched.

Another very common scenario is where someone with an insecure attachment style asks others for frequent reassurance that they still love and care about them. The other person may get annoyed at how often they need reassurance, which in turn can make someone with an insecure attachment style feel guilty and a burden to other people. They may also think their need for frequent reassurance is making the other person more distant from them. These feelings however just increase the need for reassurance from their friend or partner, which creates a cycle that is very hard to stop.

Can you change your attachment style?

Good News. Yes, you can change your attachment style however it does take time and effort. Think about it – your attachment style is a result of years and years of learning how to interact with people, so to change that requires time and patience.

There are a few ways to change your attachment style.

1)     Secure Relationships: “Earned security” is a term we use to describe where a relationship with a securely attached person can bring a sense of stability and create emotional closeness. This can cause a shift in personal beliefs and patterns allowing for a secure attachment to develop. In other words, having a positive and trusting relationship with someone as an adult can help us begin to unlearn old beliefs about others and how we relate to them.

2)     Independent Self Reflection: You can help heal your insecure attachment style by analyzing the way you show up in your relationships (especially with a romantic partner). By recognizing your personal beliefs in relationships, you can begin to thoughtfully look for opportunities to grow. Journaling and other self-reflection practices can help you make sense of childhood experiences and begin to heal.

3)     Talk to a mental health professional: Because attachment styles are so subtle, working with a therapist may be the most beneficial way to make significant improvements in your attachment style and relationships. A therapist can help you see patterns, behaviors, and beliefs that you may not even realize that you have. A therapist can also help you gently begin to change the way you interact with others, in part by practicing different situations with you and seeing what comes up for you as you navigate through those situations.

4)     Working through the past: One of the most helpful pieces in learning a new attachment style is making sense of what you experienced as a child. This allows you to develop a coherent narrative about what happened to you as a child, which helps you shift how you feel about yourself and the things that you learned and experienced.

How to Deal With Anxiety In The World Today

Natural disasters, potential pandemics, war threats, and the political outrage of the day, to name a few, are all things that cause anxiety if you pay even half attention to the news. It's natural to be scared in the face of a terrifying world and a bleak future. It’s completely natural. It becomes a problem only when this anxiety is taking a serious toll on your mental health, and it becomes unmanageable.

The pandemic has wreaked havoc on mental health systems around the world, creating vast gaps in care for those who most need it. People used to search for anxiety therapy for hours, or anxiety therapy in Cincinnati or somewhere in the other part of the world. And, they were unable to do it. Even though the situation has improved significantly by the end of 2021, far too many people are still unable to receive the care and support they require for both pre-existing and newly established mental health issues.

Covid-induced Anxiety:

The most prevalent form of anxiety concerning current world affairs nowadays is covid-induced anxiety. According to a WHO scientific brief, the global prevalence of anxiety and depression soared by a whopping 25% in the first year of the pandemic. Furthermore, the pandemic's social isolation has led to unprecedented stress. People's capacity to work, seek help from loved ones, and participate in their communities was impeded and it led to suicide and self-harming behavior, even exhaustion in healthcare workers.

War-induced Anxiety:

Another major problem nowadays is the disturbing world conditions and the news of people dying everywhere. Especially, the current relations of war between Ukraine and Russia have brought a vast number of mental health issues in people, especially the pre-existing ones. Many people are dealing with the unexpected new world order as the West faces a possible new Cold War. Also, the warnings about heightened nuclear threats flood social media, even if you live thousands of kilometers away from the frontlines in Ukraine.

How to battle anxiety?

Apart from these two major factors, the other contributing factors are also there and you just can't ignore them. They are there, they are normal and you need to cope with them. You can opt for anxiety therapy so it can help you. Otherwise, you can change certain behaviors and it will bring a change for sure.

Change your thought patterns and change the perspective:

No fortune-telling!

The news can often conjure up scary images and thoughts about the future, and it can feel as though these concerns will come true. Distinguish between the fancies of the imagination and reality. When you discover yourself worrying about a fictitious tragedy, return to reality by taking a slow breath in and out and smiling.

Remind yourself that you can cope!

When you're afraid about something that might happen today, visualize yourself dealing with it effectively. Remember how strong you've been in the past when you've risen to the challenge. Expect yourself to apply the same ability and tenacity to today's difficulties.

Choose your actions to unwind the anxiety:

Be with the things that are real!

When you realize you've become engrossed in the latest frightening prognosis, acknowledge it for what it is. A daydream that may or may not come true! Touch something nearby, and allow interaction with the world around you to serve as a touchstone for releasing the grasp of fear.

Turn off the news!

It's probably unrealistic to completely skip the news, but a good rule is to read the news once a day.

Release the tension!

When you notice you're carrying extra tension in your muscles, take a few moments to pause.

ü  Take three deep breaths and count to five as you exhale.

ü  Inhale as you shrug your shoulders up toward your ears.

ü  Slowly exhale as you release all tension from your shoulders, letting them relax and drop.

Repeat this twice more with a soothing breath in and out each time. Finish with three more breaths and pay attention to how you feel.

Final Thoughts:

There’s no question that receiving for therapy in Cincinnati or anxiety therapy anywhere, it will help you a lot. But, you can change your thoughts and actions for better outcomes. Also, you should always be open to uncertainty and focus more on the act of love. Address your anxiety and remind yourself that everything will be OK. It has always been!

What Is Anxiety-Induced Brain Fog?

Anxiety-Induced Brain Fog: Symptoms, Causes, and Treatment

Anxiety-related brain fog is a common occurrence that is sometimes misunderstood. Anxiety is typically related with speeding up of thinking and processing, whereas brain fog is frequently associated with the opposite: racing thoughts can make people hyper vigilant, and anxieties can keep people awake, edgy, and restless. What causes anxiety and brain fog to occur at the same time? Understanding both brain fog and anxiety is the first step in finding a solution.

What Causes Anxiety-Induced Brain Fog?

Brain fog isn't a disease, but rather a state of mind. It's the feeling that something isn't quite right, that you aren't as sharp as usual. You have a strange feeling when you have brain fog. Excessive concern, overthinking, visualizing terrible outcomes, and terror are all symptoms of anxiety.

Because the symptoms of one might produce the symptoms of the other, you may experience brain fog with anxiety. Of course, this aggravates both diseases. It has the potential to become an unending loop:

• ·       Anxiety is characterized by "what-if" scenarios, ruminations, and negative thoughts.

• ·       Mental weariness arises as a result of this.

• ·       Brain fog can arise as a result of fatigue.

• ·       Because it feels frightening and worrying, brain fog can exacerbate anxiety.

• ·       This cycle appears to recur indefinitely when anxiety levels are high.

Anxiety and brain fog manifest themselves differently in different people. Some people get it on a regular basis, while others get it only once in a while. It can happen suddenly, or it can persist for days, weeks, or even months.

Both of these situations are aggravating. Examining the origins and symptoms of brain fog and anxiety will provide information that can be utilized to address them.

Why can anxiety produce brain fog?

Anxiety consumes mental energy. To focus on something other than their concern, a person may have to use more energy. They may perceive that their anxious thoughts are continually interfering with their intellectual states. It may be more difficult to concentrate and think clearly as a result of this. The impact of anxiety on multiple things and brain fog may vary depending on the activity at hand.

Anxiety can also impair a person's ability to think clearly, causing brain fog. A person's worried thoughts may increase as a result of the chores they must perform. A person cleaning their house or completing their taxes, for example, may discover new sources of anxiety. This could lead to increased anxiety, mental fog, and difficulties completing tasks.

Anxiety and brain fog can be caused by a variety of mental health problems, including:

• ·       depression

• ·       attention deficit hyperactivity disorder (ADHD)

• ·       anxiety disorders such as generalized anxiety and post-traumatic stress disorder (PTSD) (ADHD.

  Anxiety and brain fog can also be caused by physical health conditions.

COVID-19 survivors, particularly those who had to use a ventilator, had an increased risk of PTSD, according to research published in 2021. This increased their chances of experiencing brain fog. People who have had a long COVID may develop mental fog and PTSD.

Chronic fatigue syndrome, which can make a person feel weary all of the time, can also cause worry and brain fog.

Symptoms of Brain Fog with Anxiety

If there was only one word to characterize the symptoms of various mental health issues, it would be "fatigue." There's a link between brain fog, worry, and weariness. Without a question, weariness is at the root of anxiety-related brain fog.

Anxiety appears to have taken control of our entire brain, obliterating our thoughts, feelings, and behaviors. It's exhausting to be anxious all of the time. Anxiety might sometimes make it difficult to sleep. Brain fog can be caused by fatigue. The following are some of the signs and symptoms of anxiety-related brain fog:

• ·       Difficulty concentrating and focusing

• ·       Uncertainty in thinking

• ·       Problems with short-term memory

• ·       Difficulty reasoning logically

• ·       Problems processing, retaining and retrieving information

• ·       Living in fog makes understanding comments, directions, and conversations difficult

• ·       The vague feeling that something is "wrong" but you can't figure out what it is

The causes of anxiety and brain fog can help you understand the symptoms of brain fog with anxiety.

Causes of Brain Fog with Anxiety

Anxiety-related brain fog can be caused by a number of factors:

• ·       Anxiety signs and symptoms (discussed above)

• ·       Anxiety's physiologic response in the brain

• ·       Stress and stress hormones

Understanding these causes can help people understand why brain fog and anxiety might occur together.

Anxiety can cause the brain to become fatigued and cloudy. Fear triggers the fight-or-flight reaction. In reaction to a severe stressor, the brain adjusts its activity in order to be ready to do whatever it takes to survive (either stay and fight or run away to safety).

In response to stress and worry, the brain also controls hormone production. Cortisol, adrenaline, and norepinephrine go through your body and brain to keep you awake and ready to act, but when these hormones are present for too long or in excess amounts, they overload and tire the brain, resulting in brain fog.

Treatment for Brain Fog and Anxiety

The best way to manage anxiety-related brain fog is to address it at its cause. Understand the signs and symptoms of both brain fog and anxiety, and take steps to alleviate your problems. Additionally, you should understand what is causing your symptoms so that you may make good changes to alleviate them.

• ·       Develop and implement stress management skills

• ·       Take steps to improve the amount and quality of sleep you get each night

• ·       Address your anxiety, potentially with the help of a therapist

Pay attention to your brain and body, and if your brain fog is severe, try meditation, mindfulness, exercise, or yoga to give your brain a break.

The combination of brain fog and worry can make living difficult. You may, however, lessen both by actively working on them. Regain control of your mind and start living again.

Summary

Anxiety and brain fog can both adversely affect a person's day-to-day activities.

Completing simple tasks may be more challenging due to brain fog. As a result of missed deadlines and confrontation with coworkers or loved ones, anxiety may develop.

Both anxiety and the cognitive fog it generates can be helped with the correct medication.

Self-care practices may also be recommended by a doctor. People who are worried about their anxiety or brain fog should get help as soon as possible, particularly if the symptoms are severe.

How to Use Affirmations to Help Ease Anxiety

What is anxiety?

Everyone feels anxious at some point in their lives. For some people, anxiety is categorized as feeling very stressed or worried prior to an event, test, or in response to different situations in life. However, anxiety can also be defined as a diagnosed disorder or mental illness, Generalized Anxiety Disorder (GAD) where someone experiences excessive worry, even if there’s no concrete reason why they should be concerned. For example, they may frequently worry about a natural disaster like a tornado, even if they live in a city where there’s never been a tornado or even a warning of one.

 Affirmations for anxiety

Affirmations are reciting positive phrases to yourself, either out loud or writing them down, to soothe your stress or build up your mindset to tackle it in the future. They should not be used as your only coping skill for negative thoughts because you still need to process those, but affirmations can help combat the frequent negative thoughts that run on a loop in your mind. 

According to VeryWell Mind, “Positive affirmations are a great tool for reprogramming your unconscious mind from negative thinking to positive. The idea is to take positive statements of what you would like to see manifested and repeat them enough so that they’re part of your way of thinking and seeing the world.”

 Here are some examples of affirmations you can use to ease your anxiety: 

·       I am doing the best I can.

·       My anxiety does not define me, it’s not who I am.

·       I will be okay. I will not feel like this forever.

·       I am safe, I am calm, I am okay.

·       I forgive myself completely and those who have hurt me, even if they haven’t asked for forgiveness.

·       I am strong and resilient.

·       I am enough and I don’t need to be anything more than myself. 

Don’t Judge 

We all judge ourselves, and while we want to limit judging ourselves in general this is especially important when practicing affirmations. There are a few reasons for this: First, it’s not uncommon that thinking or voicing positive affirmations will trigger that critical voice that may be in your head, which can try to counteract the positive things we want ourselves to think. Second, we may question if we really mean our affirmations, and wonder if we are doing it right. These are all normal and typical reactions as well do something different. Instead of judging ourselves, ask: Who can I lean on? Who can you share your struggle with that can support you and reinforce the positive things you are learning about yourself?

 Why should you go to therapy for your anxiety?

One sign that therapy can be helpful for your anxiety is when it’s really hard to believe positive things about yourself. When that happens, there is often a need for more expert professional help that can help you overcome your negative thinking.  

There are so many ways to treat and cope with anxiety and stress like medication, journaling, exercise, meditating, and more. However, one of the best things you can do for your overall health and wellbeing is anxiety therapy. Therapists specialize in all sorts of mental health and mental illness-related topics, so it’s important to find the right therapist for you.  

Helpful tips to remember for therapy: 

·       It may take some time to find a therapist you connect with. Be patient with yourself and the process, and it’s completely normal to feel awkward or uncomfortable for the first few sessions. Having a one-sided conversation and opening up about yourself may not feel natural, and that’s okay.

 ·       Follow through with what your therapist recommends. Based on what you tell your therapist, they’re going to suggest you implement specific things in your routine or as part of your treatment plan. Some of those things may not be easy, for example, they may ask you to have a difficult conversation with a loved one about boundaries. But you just have to trust that it will help you in the long run.

How Exercise Can Help With Anxiety

Your mind and body function in repetitive patterns that are instinctual and routine, and all of your biological processes are rhythmic by nature. (IE: Breathing, digestion, sleeping, etc.) When you become anxious that sequence is disrupted, and you become dysregulated with a fight or flight survival response. Everyone feels some degree of anxiety, but when that dysregulated fight or flight response becomes your normal or all-too-frequent state of being, that can lead to chronic anxiety or an anxiety disorder. The only way to calm anxiety is to return to a regulated state of being, and exercise is a very effective way to recalibrate your nervous system and restore your mind to its healthy baseline.

The connection between anxiety and exercise is strong, so if you are considering anxiety therapy you might also consider the benefits of exercising.

Benefits of exercise and how exercise helps with anxiety.

Exercise improves your mood. There are many physiological side effects to anxiety such as increased heartrate, rapid breathing, and sweating, and exercising hijacks and repurposes those symptoms for a healthier cause. By rechanneling the anxiety symptoms the nervous system recalibrates, and instead of releasing stress and anxiety hormones like cortisol, it releases endorphins – chemicals the nervous system creates to cope with pain and stress. As a result, your mood is enhanced and your body and mind regulated. 

Exercise leads to confidence. Confidence is a feeling the mind loves because it is one of the antidotes to fear and anxiety. It is very hard to become stuck in a dysregulated state of fight or flight when you are feeling strong and confident. Working out burns calories and builds lean muscle, and the result is that you look – and feel! – your very best.

Exercise helps you sleep better. For people who cope with anxiety sleep is often a struggle, and it is not uncommon for people with an anxiety disorder to also have a sleep disorder. Many credible institutions such as John Hopkins Center for Sleep have proven a strong link between exercise and quality sleep, and research has shown that exercising consistently decreases insomnia, reduces fatigue, and promotes deep sleep.

Exercise increases cognitive function. Countless studies have been done that prove a vital connection between physical fitness and mental fitness. Not only has research concluded that exercise improves focus and concentration, but it is also an incredibly healthy way to take your mind off worrisome thoughts. Simply put, exercise is an effective and healthy way to manage anxiety symptoms, improve your overall well-being, and focus your mental energy on something healthy and productive.

Best exercises for anxiety

Any exercise that forces you to control your breathing and work up a sweat is great, but some are more calming and anxiety-reducing than others. For example, body combat and running are both excellent aerobic activities, but if you struggle with severe anxiety then those styles of exercise may not be the best options for you. When it comes to choosing a form of exercise, the important thing is to be consistent and choose something you genuinely enjoy. The exercises featured below are some of the best exercises for reducing anxiety.

·        Hiking – There is something to be said about being nurtured by nature. Studies have consistently proven that nature is healing and can provide symptom relief for multiple physical and mental health issues like depression and anxiety. If the wilderness is not for you, then take a walk in your neighborhood or in a park. The rhythmic pattern of walking and breathing in nature is extremely mentally cleansing and if practiced consistently can help reduce anxiety.

 ·        Dancing – Dancing is much like movement meditation and has been a ritual practice for thousands of years. Music and moving your body in sync with the rhythm is powerfully healing and regulating, so turn on your favorite music and dance in private or else experience the positive energy of a social Zumba class. Chances are you will ease your anxiety, work up a sweat, and have a great time.

 ·        Yoga – The benefits of Yoga are profound because it is one of the few exercises that focus on the mind, body, and soul connection. Not only does yoga focus on beneficial core exercises, detoxifying stretches, and meditation, but it also teaches you to control your breathing, a key element for coping with anxiety. Your breath is your lifeline and number one grounding practice, and yoga celebrates and strengthens your breathing in a way that many find very healing.  

Wrapping Up: Include Exercise as Part of Your Anxiety Treatment Plan

Anxiety can negatively impact your body’s ability to regulate itself and can leave you feeling crippled. If you find that you are struggling with intense feelings of worry, know that you are not alone. Anxiety is one of the most prevalent mental health issues affecting our world today, and there is a lot of research and resources available to help you on your journey towards healing and recovery.

If you are ready to take the next step towards relief from your anxiety and develop strong stress management techniques, our Anxiety Therapist at Therapy Cincinnati will create a support plan uniquely curated to your specific needs. Therapy Cincinnati is ready to partner with you on your journey to finding comfort and healing. Please contact us today for a free, 15-minute phone consultation.

5 Ways to Get a Better Night’s Sleep with Anxiety

If you’re experiencing stress in your life or have been living with anxiety, there’s a chance that you might struggle to fall asleep at night. If you lay in bed and your brain just won’t turn off, don’t worry - you’re not alone. Over 40 million people in the United States have some sort of anxiety disorder accompanied by sleep disruption.  

Sleep and anxiety often go hand in hand. If you’re wondering what comes first – anxiety or insomnia – it can be either, it can be both. Their relationship is bidirectional. 

Here are five ways to help you get the restful sleep you deserve:

1 -Create a relaxing bedtime routine:

Create boundaries around your bedtime routine. It can entail anything that helps you settle in for the night. Change into a comfy pair of sweatpants or pajamas. Take time to wash your face and brush your teeth. The activities you do before bed will help your body and mind recognize that it’s time to wind down and sleep.

Make your bedtime routine personal to you. Find out what helps you relax the most and incorporate them. The key to a bedtime routine is to remain consistent with what you’re doing to create a habit.

2 - Establish good sleep hygiene.

 This goes along with creating a relaxing nighttime routine. Be clear and stick to waking up and falling asleep at the same time each day, even on weekends. Keeping to a sleep schedule will help create a pattern, and your body will begin to instinctually know when it’s time to wake up and get to sleep.

  Keep your bedroom cool, turn the thermostat down or crack a window. The cooler temperatures will help you sleep much better. Try setting your thermostat anywhere between 60-67 degrees Fahrenheit.  

  Keep your bedroom tidy. Clean sheets will make any bed more inviting. If you’ve found a scent that helps you relax, try adding it to the washer when you clean your bedding.          

  Limit your screentime before bed. The blue light our screens emit keeps our minds stimulated. If you must be on your phone, invest in a pair of blue-light blocking glasses. They will help reduce eye strain and allow your body to produce melatonin, the sleep-inducing hormone that naturally starts releasing into your system a couple of hours before bed.  

3 - Practice meditation and mindfulness.

 Meditation and breathing techniques can lead to significant reductions in anxiety before bedtime. Try one of the free meditation apps that are available these days. Meditation relaxes your body and mind, which increases melatonin for a more restful sleep.

Journaling is known to help those with anxiety and sleep issues. It doesn’t need to be this serious or grand thing - just grab a piece of paper and write down your thoughts and worries. Getting them into a tangible space will help ease your anxiety before bed.  

4 - Exercise.

Getting out of your head and into your body can help relieve stress. Regular exercise helps people fall asleep faster and more soundly. Even taking a walk outside will do wonders for your sleep. Getting outside helps reset our circadian rhythm, our body’s biological processes that happen over 24 hours, partly in response to light and dark. So, grab a friend, your dog, or even just your headphones and your favorite podcast and head outside.

 5 - Avoid stressful activities before bed. 

Ask yourself what stresses you out during the day. Self-reflect on what you find yourself doing that keeps you awake and doesn’t make you feel good (e.g., checking work emails, scrolling social media). Whatever it may be, limit it or avoid it. It may be difficult at first but avoiding stressful activities will get easier once you lay out a bedtime routine for yourself.  

Are you struggling with anxiety and sleep issues? Reach out to us today to get help and start feeling better.

How College Students Can Manage Anxiety

For many, the college years often supply some of a student's most memorable times in life. While the independence and new horizons can be exciting, college can also be anxiety provoking for students. In fact, research has shown that up to 60 percent of U.S. college students are struggling with symptoms of anxiety. High course loads, being away from home, sleep deprivation, social pressure, and figuring out your major and career can all be anxiety triggers. On top of this, there is the very real concern about student debt, getting used to living on your own, and building friendships and connections in your new environment.

 Throw in a pandemic that is affecting all of us, and college life can be more confusing than ever.  As a time of major change, lots of students experience anxiety in college. With the serious amount of stressors students face, here are some ways you can manage your anxiety:

 Get Enough Sleep

 It’s no secret that sleep is integral for optimal cognitive, behavioral, mental, and emotional functioning. Since college students usually spend all day in classes and study into the late hours of the night, it can be hard to get enough sleep, especially with social activities and extracurriculars. Getting enough sleep is important to avoid burnout, which can lead to stress, which can lead to anxiety. Your brain can’t function properly without enough sleep, which can leave your mental health to suffer.

 Eat a Nutrient Rich Diet

 Always on the go, the last thing college students often think about is food. When you’re cramming for finals, it can be hard to think about making something nutritious. Eating enough protein, healthy fats, and complex carbohydrates are important for not only your body, but your brain! Make sure to drink enough water to stay hydrated, too.

 Take Deep Breaths

 Fight or flight is your body’s natural response to anxiety. When this kicks in, it’s important to take deep breaths. Focusing on deep breathing can alleviate anxiety by helping the body along with its natural relaxation response. The best part of deep breathing is that it can be done anytime, anywhere! 

Practice Self-Care 

When balancing what seems like an infinite amount of duties in college, it can be hard to practice self-care. Simply doing things like taking a bubble bath, reading, watching your favorite show, or meditating can allow your body and brain to wind down and enjoy the moment. Practicing self-care and taking a moment to wind down can help you avoid burnout and high stress levels. 

Talk to a Friend, Family Member, or Loved One 

If you’re feeling the weight of college taking a toll, remember you’re not alone. Talking to a friend, family member, or loved one can help provide good insight and quality advice. Chances are if you’re experiencing it, someone else you know has to.

 Get Organized 

Organization can prevent procrastination. Setting aside time and prioritizing organization can help you workload and social commitments become more manageable. This can be as simple as making a to-do list or time blocking. Getting organized helps you to succeed and avoid bouts of anxiety.

 Go to Therapy 

At Therapy Cincinnati, we believe in the power of therapy to get your life back on track. An anxiety therapist can work with you to healthily process, deal with, and tackle the emotional exhaustion and mental burnout that lead to anxiety. We know anxiety is a powerful feeling, but we believe that you’re more powerful than it. You deserve help, reassurance, and confidence, and anxiety therapy in Cincinnati can do exactly that. Reach out today, and we would be happy to help you get back on track to creating the life you deserve.

Anxiety vs. stress: Understanding The Difference And When to Get Help

Stress and anxiety are normal reactions and emotions that everyone experiences at some point in their life. However, if stress and anxiety become unmanageable, both can result in severe mental and physical health issues. The good news is that anxiety disorders and chronic stress are both 100% treatable. Our Anxiety Therapists at Therapy Cincinnati specializes in providing therapeutic support for those struggling with stress and/or anxiety. Understanding the difference between stress and anxiety and knowing when to request professional support are the first steps towards finding relief and developing effective emotional management.

What is stress?

Stress is our body’s normal response to any situation that is not pleasant or normal. The stress response can be physical, mental, or emotional, and everyone responds differently to different stressors. Heavy workload, demanding home responsibilities, traumatic experiences, or major life changes such as a death, job loss, or divorce are all common triggers that can activate a stress response. Although stressful situations are challenging they are typically manageable, and a small dose of stress can motivate us in positive and productive ways to accomplish a task. However, if stress becomes overwhelming or persists then side effects such as depression, physical pain, digestive issues, heart disease, weight loss/gain, and insomnia can put your mental and physical health at extreme risk.

What is anxiety?

Anxiety is another normal reaction that most people experience. Important events, life moments, tests, high-stake assignments, social interactions, pandemics, or traveling can all elicit nervous sensations of fear and worry. The symptoms of anxiety can be the same as the side effects of stress, but anxiety has a unique type of paralyzing symptom. Anxiety can leave people physically unable to respond to a text or phone call, go to work, or even breath. People who struggle with anxiety might miss out on events, avoid social interactions, and be absent from work more often than normal. Anxiety can render someone completely powerless to perform even mundane tasks. Chronic anxiety, or anxiety that consistently reoccurs over an extended period even in the absence of stressful situations, may indicate an anxiety disorder.

The difference between the two

More often than not stress tends to be an external issue, for example a critical and high-profile work project with a tight deadline. If you are not coping with externally stressful situations yet you still feel emotionally distressed, you are likely dealing with anxiety. Additionally, stress triggers tend to have a universally shared stress response meaning that most people will experience a stress reaction in response to a stress trigger. Anxiety tends to be experienced at a more personal level, and someone coping with anxiety might have trouble explaining why they are worried or fearful. In this way, someone struggling with anxiety might have a reaction that seems unusually excessive and outsized for the reality of the situation.

When to get help

Fortunately, anxiety and stress are completely treatable. If you are reading this wondering if you might need help, then chances are you would benefit from anxiety and stress therapy. However, if you are still unsure if you need professional support, then the checklist below should help you. If you answer yes to even one of the questions below, then Therapy Cincinnati wants to help you find relief. Our Anxiety Therapists offer effective anxiety therapy and can provide helpful stress management support. Have you had a significant life change recently such as a death in the family, a trauma, a divorce, car accident, or other major event?

1.      Has your stressful situation negatively influenced one or more of your relationships?

2.      Are you experiencing chronic headaches, insomnia, depression, suicidal thoughts, digestive issues, physical pain, or changes in your weight?

3.      Is your day-to-day life typically high stress?

4.      Do you miss more than one day of work each month on account of stress or anxiety?

5.      Do you fear or dread things that haven’t happened or are nonexistent even when you are not stressed?

6.      Have you missed out on an event or social interaction recently on account of high levels of anxiety?

7.      Have you recently had a panic attack?

8.      Do you avoid social interactions on a regular basis due to feelings of worry or fear?

9.      Do you experience emotional distress even when there is no stressful situation going on?

If you are ready to take the next step towards relief from your anxiety and developing strong stress management techniques, our Anxiety Therapists at Therapy Cincinnati will create a support plan uniquely curated to your specific needs. Therapy Cincinnati is ready to partner with you on your journey to finding comfort and healing. Please contact us today for a free, 15-minute phone consultation.

Ways to Overcome Anxiety: Therapy, Medication, and More

Anxiety is your body’s natural response to feeling under threat. It can cause you to feel worried, afraid, stressed, or apprehensive about what is yet to come. Giving a speech, going to a job interview, or the first day of school may cause you to feel anxious.

Anxiety is a completely valid and normal part of the human experience. Yet, for some of us it can seriously interfere with our daily lives, cause to us to avoid certain situations, and feel depressed.

When Anxiety Becomes a Problem

It’s natural to think about the outcomes of experiences we deem important. However, if you find yourself constantly worrying about the potential of negative outcomes, overtime, your anticipation of things to go wrong can turn into avoidance.

If you start avoiding places, situations, or people due to being constantly worried and fearful of what could go wrong, you may develop an anxiety disorder. Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults over the age of 18, according to the Anxiety and Depression Association of America.

Symptoms of Anxiety

Some symptoms you might be experiencing can include:

·       Fatigue

·       Tense muscles

·       Trouble with sleeping

·       Irrational fears

·       Panic attacks

·       Irritability

·       Difficulty concentrating

·       Feelings of isolation

·       Shame

·       Nausea

·       Intrusive thoughts

Through plenty of research and experience, I’ve come up with several ways to help you overcome anxiety, ranging from traditional methods of medication and therapy to other lifestyle changes.

How to Overcome Anxiety

Despite being such a commonly shared experienced amongst Americans, overcoming anxiety is a deeply personal journey. What works for me might not work for you, and vice versa.

The good thing is, anxiety disorders are highly treatable and can be managed with medication, psychotherapy, other remedies, or a combination of the three.

Here are a few ways to overcome anxiety that might work for you.

1.    Therapy

There are multiple therapeutic approaches in treating anxiety. Each approaches’ goal is to help you understand, manage, and overcome your anxiety. Whichever treatment you seek should be tailored to your unique needs and diagnosis. Some of the different types of therapy include Cognitive Behavioral Therapy, Exposure Therapy, Internal Family Systems, Somatic Therapy, and EMDR.

2.     Medication

There are various types of medication that may be prescribed by your mental health professional. Some forms of medication offer immediate relief from anxiety attacks while others are more long-term. Here are three forms of medication suited for anxiety treatment:

·       Benzodiazepines: Typically used to treat panic attacks, benzodiazepines affect the central nervous system by slowing down the body’s functions by increasing the effects of the brain chemical gamma amino butyric acid.

·       Beta blockers: used to reduce the physical symptoms of anxiety, such as sweating, fast heartbeat, and trembling.

·       Selective serotonin reuptake inhibitors (SSRIs): Typically used for chronic anxiety problems that require ongoing treatment, SSRIs block the action of the serotonin transporter in the brain which increases level of serotonin, improving generalized anxiety disorder, panic disorders, and social anxiety.

It’s important to remember that certain types of medication might not be best suited for you and to talk to your mental health professional about your unique needs. Make sure you take the medication exactly as your mental health professional prescribes it and be aware of potential side effects.

3.    Other options for anxiety relief

There are many lifestyle changes you can make to help you overcome your anxiety, such as:

·       Exercising often. Research shows that adults who exercise regularly experience significantly fewer anxiety and depressive symptoms. Exercising can also increase your self-esteem and make you feel strong mentally and physically.

·       Develop a well-balanced diet. Since a large percentage of serotonin receptors are found in the lining of the gut, some research suggests the importance of eating a balanced diet with omega-3 fatty acids, zinc, magnesium, B vitamins, antioxidants, and probiotics to help keep your blood sugar stable, and lessen feelings of anxiety.

·       Mindfulness and meditation. Mindfulness is a skill that is developed through a consistent practice of meditation. Being mindful involves learning to keep our attention focused on the present moment, and refrain from being reactive. It can teach you how to regulate your thoughts and emotions.

·       Decreasing consumption of alcohol, caffein and smoking. Certain substances like alcohol can have serious consequences if you’re being treated for anxiety and can negatively impact any medications you may be on. Alcohol changes levels of serotonin and other neurotransmitters in the brain, ultimately worsening anxiety.

Anxiety disorders are highly treatable through therapy, medication, lifestyle changes, or a combination of the three. If you are experiencing anxiety, you’re not alone. You deserve to feel happy, relaxed, and healthy, and the therapists at Therapy Cincinnati can help you get there.

Anxiety: What’s Normal, and When You Should Consider Therapy

Anxiety—as unpleasant as it can be—is a very real and completely normal part of the human experience. It’s our natural defense to potential threats or dangerous situations. And while most of us view anxiety as an unpleasant emotion, it’s also one of the biggest reasons why people seek therapy.

Ultimately, anxiety serves a valuable purpose in our lives.  So, how can you tell the difference between normal anxiety and when you could benefit from therapy?

What's Normal for All

Anxiety can be a sign that something is important to you. For example, if you’re worried about an upcoming exam, it’s likely because you care about your studies and want to do well. If you didn’t, you probably wouldn’t be as worried or stressed about it.

Think of anxiety as your body's alarm system. Biologically speaking, it's helped the human race survive for a long time. And because it's been around for so long, it's released very quickly with little to no effort, making it, in many ways, automatic.

When we're in danger or at risk of potential harm, we don't have to think, "I should probably protect myself," thanks to this response.  The alarm system goes off, activating our fight-flight mode. The increased heart rate, loss of appetite, and difficulty breathing are all designed to help us respond to that danger if we need to flee, freeze, or fight the potential "threat."

If the body perceives something as potentially threatening, this response gets activated whether we want it to or not. The main difference between ordinary and problematic anxiety is between the source and the intensity of the experience.

When Does Anxiety Become a Diagnosis?

Despite its beneficial purpose, it doesn't mean anxiety doesn't have its downside. As humans, we also have vivid imaginations. Our ability to think and use our imagination can ultimately lead to an excess of "what if" or worst-case scenarios if we let it.

Think about it this way: if you have a first date, or you're preparing for a big speech at work, you're probably going to think about the way those experiences are going to turn out. One thought like "I'm going to blow it" or "this is going to go wrong" can quickly turn into "I have to cancel" or "I'm going to quit my job."

This is the downside to our creativity and imagination. Going down that negative spiral of thoughts tells the body that "this is happening"-even though an adverse outcome hasn't occurred. Thus, the body's natural alarm system becomes activated even though there's no real threat present.

Over time, our anticipation and expectations of things to go wrong can turn into avoidance. For example, if we expect the first date to go badly, we may avoid going out or meeting new people altogether. On the other hand, the same worry or expectation takes us out of the present moment. If you're worried about every word you say on the date or overthink your outfit choice, your anxiety ultimately prevents you from connecting and engaging with that person. These decisions interfere with our ability to build meaning and joyous lives.

When To Consider Anxiety Therapy

Anxiety can potentially interfere with our daily lives. If we start avoiding certain people, places, or situations because of our consistent worry, anxiety becomes problematic and may become an anxiety disorder.

Anxiety plays a role in the following conditions:

Generalized Anxiety Disorder: People with a generalized anxiety disorder (GAD) may predict disaster and be overly concerned about money, health, family, work, or other issues.

Panic Disorder: Panic attacks are sudden periods of intense fear that may include shaking, sweating, shortness of breath, numbness, or a feeling that something terrible is about to happen. Panic attacks can occur at any time, even during sleep.

Phobia: extreme or unreasonable fear of a specific thing, circumstance, or activity.

Social Anxiety Disorder: intense and excessive fear of being judged by others in social situations.

Obsessive-Compulsive Disorder: OCD involves recurrent thoughts and behaviors that can be both challenging and tiring for those affected by it.

Post-Traumatic Stress Disorder (PTSD): anxiety following a traumatic event.

Therapy For Anxiety

Although there are multiple therapeutic approaches in treating anxiety, these approaches' ultimate goal is to help you understand, manage, and overcome your anxiety. Your treatment is tailored to meet your specific needs and diagnosis.

Cognitive Behavioral Therapy (CBT): CBT helps people identify and change destructive or disturbing thought patterns that influence behavior and emotions.

Exposure Therapy: ET is one the most common ways of treating anxiety and phobias. Your therapist will work with you to overcome specific situations that cause anxiety or panic by gradually exposing you to them.

Eye Movement Desensitization and Reprocessing: EMDR is usually used to help people recover from trauma. By utilizing sensory input such as eye movements, you can essentially reprogram your brain and heal from the emotional distress you've experienced in the past.

Somatic Experiencing works to improve the mind-body connection. SE is a mindful approach to increasing body awareness, regulate emotional and physical reactions, and gain insight into your anxiety or traumatic experiences.

Bottom Line

Anxiety disorders are highly treatable and can be managed with medication, psychotherapy, or a combination of the two. For those who experience mild symptoms, treatment may not be necessary.

Working with a therapist can help you learn tools and strategies to cope with symptoms and ultimately live a happy, healthy life.