Archive for Stress and Anxiety
Willpower and Stress as Key Obstacles to Meeting Health-Related Resolutions
Posted by: | CommentsFrom the American Psychological Association:
…According to the APA poll conducted online by Harris Interactive in early March, fewer than one in five adults (16 percent) reported being very successful at making health-related improvements such as losing weight (20 percent), starting a regular exercise program (15 percent), eating a healthier diet (10 percent), and reducing stress (7 percent)1 so far this year, although about nine in 10 adults (88 percent) who resolved to make a health-related change say they have been at least somewhat successful at achieving it since January. Despite these efforts, about three-quarters (78 percent) of those who made a health-related resolution say significant obstacles block them from making progress, such as willpower (33 percent), making changes alone (24 percent), and experiencing too much stress (20 percent).
“Lasting lifestyle and behavior changes don’t happen overnight. Willpower is a learned skill, not an inherent trait. (continue reading about willpower, stress and health related changes)
Anda Jines MS LCPC offers mental health counseling services in the southwest suburbs of Chicago, in Tinley Park, IL (60477); near Orland Park, Oak Forest, Orland Hills, Palos Heights, Mokena, and Frankfort. Click here for more about Anda Jines MS LCPC.
Johns Hopkins: Depression|Anxiety on exercise|mood
Posted by: | CommentsI have run across several such reports, which indicate that exercise is good for managing mood and anxiety. I recently read another article that claimed that a 1/2 hour of aerobic exercise per day can have a similar effect as an antidepressant medication (I wish I could remember where I read that).
This article proposes several mechanisms for how exercise helps. I believe they left out an important one with regards to anxiety. Exercise can be cathartic and serve as a positive channel for excess tension and restlessness.
However, I do see one flaw in this article. The study it cites appears to be a correlation study. They administered questionnaires and saw that there is a correlation between exercise and improved mood and reduced anxiety. They appear to make the classic mistake of reading causality into correlation. I did not read the original research article, so I could be wrong, but this is a common mistake. It is possible, for example, that it is easier to exercise when your mood is good (rather than vice versa). Personally, I believe that the causation flows in both directions in this scenario. Of course it is easier to exercise if you feel great… but you can also help yourself feel good by exercising.
Just 20 minutes a week of physical activity can make a difference in your mood. No one seems able to agree on how much exercise, or what type, is best for mental health. But a Scottish study, reported in the British Journal of Sports Medicine, has found that just 20 minutes of any physical activity, including housework, in a week is enough to boost mental health.
Almost 20,000 men and women participated in the study, which involved taking a quiz for the Scottish Health Survey about their state of mind and how much weekly physical activity they engaged in. Using a standard scale to measure distress levels, over 3,000 participants were classified as suffering from distress and anxiety.
After controlling for factors such as age, gender, and long-term health conditions, the findings revealed that… (click to read more Johns Hopkins: Depression|Anxiety on exercise|mood.)
Anda Jines MS LCPC offers mental health counseling services in the southwest suburbs of Chicago, in Tinley Park, IL (60477); near Orland Park, Oak Forest, Orland Hills, Palos Heights, Mokena, and Frankfort. Click here for more about Anda Jines MS LCPC.
What Happens When Stress Doesn’t Go Away?
Posted by: | CommentsWhich Came First, the Chicken or the Egg?
Often people wonder whether they feel depressed because of the stressors in their life, or whether things seem stressful because they’re depressed. You could ask the same question about anxiety. I believe that the causal relationship goes both ways. People’s emotional predispositions combine with their life circumstances to result in their symtpoms.
The Role of Stress
Can constant stress literally cause a mood disorder? Possibly. Of course, not everyone with depression or anxiety has experienced a very stressful event — such as the death of a loved one, moving to a new town, or losing a job. And not everyone who is under stress develops depression or anxiety. But stressful events may induce changes in brain chemistry that predispose you to depression and anxiety.
Usually, we think of stress as a bad thing. But at its most basic level, stress is helpful. When your mind senses a dangerous situation — such as an animal about to attack — it triggers your body to react with the “fight or flight” response, which helps you do one of those two things.
The hypothalamus brain region signals your adrenal glands to release a surge of hormones… (click here to read entire article)
Anda Jines MS LCPC offers mental health counseling services in the southwest suburbs of Chicago, in Tinley Park (60477); near Orland Park, Oak Forest, Palos Heights, Mokena, and Frankfort.
How to Solve 9 Sleep Problems
Posted by: | CommentsSleep is Fundamental
If you’ve ever gone without sleep for several nights in a row, you know how necessary and fundamental it is. But the problem is more complicated than just going without sleep. Some people can’t fall asleep, others can’t stay asleep, others have an irregular sleep schedule, and for various reasons. Here is an article that gives tips for nine different sleep problems:
Most of us have experienced those maddening midnight moments when, no matter how tired we are, we either can’t fall asleep, can’t stay asleep or our sleep is of such poor quality it feels as if we were awake. For anyone who has tossed and turned at night, here’s some expert advice for solving nine sleep problems.
The Night Waker
Her challenge: After a stressful breakup two years ago, Meredith Crowell, 40, a single real estate property manager and yoga instructor from Boulder, Colorado, would wake up in the middle of the night filled with sadness and anxiety. But even after she felt better emotionally, the sleep troubles continued. Although she typically falls asleep easily around 10:30 p.m., she is wide awake three or four hours later. She falls back into a fitful sleep, then gets up around 6 a.m. to begin her day. “I never wake feeling well rested, because it feels like I don’t get more than about four hours of truly deep sleep,” she says. To no avail, Meredith has tried myriad remedies — warm baths, hot milk, a glass of wine before bed, no food before bed, relaxation techniques, and prescription and homeopathic medicines. She took a prescription medication, but that didn’t give her more than four hours of sleep. She even tried taking the medication when she woke in the middle of the night, but that left her too groggy in the morning. Expert advice: “The good news is that Meredith’s insomnia seems to…(click here to read entire article)
Anda Jines MS LCPC offers mental health counseling services in the southwest suburbs of Chicago, in Tinley Park (60477); near Orland Park, Oak Forest, Palos Heights, Mokena, and Frankfort.
Relax to the Sounds of Nature
Posted by: | CommentsOne of the best gifts my parents ever gave me is an appreciation for nature, and a habit of going for walks in beautiful places. I still remember snapshots of our hikes in Poland, and of course everywhere else we’ve lived.
Tuning in to the Moment
I find that being in nature is one of the most relaxing things I can do. It’s relaxing to stretch my limbs after a day in the office, to breathe in the forest scents and scenes, and to feel the coolness of a light breeze overlapping with the warmth of the sun. But I notice the beauty most when I tune in to the sounds around me, especially the sounds of birds or water. It’s a soothing way to tune in to the present moment, and to put the planning, problem solving, and worries of the daily grind on hold.
10 Minute Break
But I don’t always have the time to go there… or it might be too cold, rainy or dark (especially here in the Chicago area). When I need a few minutes of relaxation, but can’t go for a walk, I can use my imagination. A little help from a soundtrack like this makes it even easier.
I recommend that you close your eyes as you listen to this; and picture yourself in nature where these sounds came from. Use your imagination to layer all your senses over these sounds. What do you see… smell? Can you taste the fresh air or clean water? What objects or textures can you touch? Let your imagination envelop you completely in these sound-scapes.
Anda Jines MS LCPC offers mental health counseling services in the southwest suburbs of Chicago, in Tinley Park (60477); near Orland Park, Oak Forest, Palos Heights, Mokena, and Frankfort.
Cloud Watching Relaxation
Posted by: | CommentsSimple Relaxation
Do you remember, when you were a kid, laying in the grass, looking up at the clouds? What a peaceful memory… what a simple way to relax. Many of the relaxation exercises I see and use are much more elaborate, scripted, with music and “procedures.” But I have always come back to the simplest relaxation techniques in my own day to day use.
Don’t Forget to Breathe
Mindful breathing and deep breathing are two other very simple relaxation techniques. You always have your breath with you, and you can always use it to ground yourself, re-connect with the moment, and trigger the relaxation response. Of course, you can combine gazing at the clouds with deep breathing very easily.
My Favorite Combination
The most peaceful scene I have experienced combines gazing and clouds, deep breathing and floating in water. There was a beautiful lake in southern Illinois, lake Kinkaid, with a few trails following its shores. I used to walk my dog there. Every once in a while I went far enough to reach a secluded spot perfect for swimming. I would float on my back in the water, breathing slowly, deeply, using my breath as a flotation device, and just watching the clouds. Having my ears be underwater added a special muffling effect that I found very soothing. Although I cannot go there now, I can still visit that spot in my imagination. I will always remember it.
Cloud Relaxation
Here is a short video about watching clouds for relaxation. This video is intended to be watched in the morning. As you listen to the description of the experience, let yourself imagine being there with all your senses. Relax, and enjoy…
Staying Resilient Through Tough Economic Times
Posted by: | CommentsThe American Psychological Association (APA) Help Center is a great resource for tips. Here is one of their most recent releases:
As job losses soar and the media continues to report on falling stock prices and rising foreclosures, many people may react to the economic climate with a flood of strong emotions and a sense of uncertainty. Yet, people generally adapt well over time to life-changing situations and stressful conditions.
What helps some people “bounce back” while others continue to feel overwhelmed?… (click here to read entire article)
If you’re looking for counseling and mental health services in Tinley Park, Oak Forest, Orland Park, and the surrounding area, please call 708-429-6999 to set up an appointment or to ask questions. Tinley Park counseling service, Oak Forest counseling service, Orland Park counseling service. Call today.
Anda Jines MS, LCPC, Licensed Clinical Professional Counselor
Offering counseling services in the southwest suburbs of Chicago
How Serious Is Your Clutter Problem? Quiz
Posted by: | CommentsAre you a clutterbug? Is your loved one? The folks at Care2 have a great quiz for you to take, and some tips for finding help:
Some of us collect things, come of us clutter, and a few of us may hoard. Cluttering is self-diagnosed, but more extreme forms of cluttering can sometimes be tied to to diagnosable conditions such as hoarding and ADHD (attention-deficit disorder and hyperactivity). If your cluttering falls into these realms, you can look into treatment, remedies and support groups that address these specific conditions.
The Mayo Clinic defines hoarding (also called compulsive hoarding and compulsive hoarding syndrome) as… (click here to read entire article and to take the quiz)
If you’re looking for counseling and mental health services in Tinley Park, Oak Forest, Orland Park, and the surrounding area, please call 708-429-6999 to set up an appointment or to ask questions. Tinley Park counseling service, Oak Forest counseling service, Orland Park counseling service. Call today.
Anda Jines MS, LCPC, Licensed Clinical Professional Counselor
Offering counseling services in the southwest suburbs of Chicago
Saying No to Fear
Posted by: | CommentsI used to coordinate the Dialectical Behavior Therapy (DBT) program at Southern Illinois Regional Social Services, in Carbondale, IL. Dr. Marsha Linehan, who developed DBT, brought together Western and Eastern ideas in a unique way, to help people who have issues with self-sabotage, self-harm and suicidality. A core principle taught in DBT is the importance of mindfulness and breath in managing your emotional reactions. Here is an article that talks about the same techniques, and how they can be used in controlling fear.
Lying in my tent, I gaze up at a blue-black blanket of sky pierced by a billion silver, effervescent stars. The final fingers of smoke from the dying fire drift through the campsite, and the essence of crispy marshmallow and molten chocolate lingers on my lips as I drift off to sleep. I begin to dream of the Alaskan sunrise–the mist gently rising from the moss as the sun, introduced by the red, pink, and orange light of morning, creeps from behind the towering mountains. My slumber is perfect, peaceful, warm…until the tent crashes down upon me under the weight of a 900-pound grizzly bear. I try to scramble away from the angry, razor-sharp claws, but I’m enveloped in my tent. I’m trapped, with no way out… (click here to read entire article)
If you’re looking for counseling and mental health services in Tinley Park, Oak Forest, Orland Park, and the surrounding area, please call 708-429-6999 to set up an appointment or to ask questions. Tinley Park counseling service, Oak Forest counseling service, Orland Park counseling service. Call today.
Anda Jines MS, LCPC, Licensed Clinical Professional Counselor
Offering counseling services in the southwest suburbs of Chicago
