6 Tips to Deal with Anxiety by Changing Your Habits

Anxiety is something almost everyone deals with, to varying degrees. For some people, it’s an annoyance that pops up when they’re overly busy or have to do something stress-inducing, like interview for a job. For the most severe sufferers, it can become a vicious cycle, as anxiety over the prospect of having a panic attack becomes the very thing that triggers the attack. If you struggle with anxiety, here are six things you can change about your daily habits to reduce its effects.

DO Sleep At Least Eight Hours A Night

A lack of sleep is a major contributor to anxiety, as your body interprets the lack of rest as an indicator that you’re in physical danger. Getting a solid eight hours of sleep, or more if you can manage, will greatly reduce the feeling of free-floating anxiety that sleep deprivation can exacerbate.

DON’T Isolate Yourself

When we’re struggling with feelings of nervousness, we usually avoid the company of others, withdrawing inward to try to deal with the issue ourselves. The problem with this ought to be apparent — you’re the one with the anxiety, so limiting your dialogue to your own anxiety-ridden thoughts is counterproductive. Instead of isolating yourself, reach out to the people who care about you and let them know what you’re going through. They can commiserate, provide advice, or at the very least remind you that you’renot alone. 

DO Go Outside

As is the case with the previous tip, anxiety often compels us to avoid the outside world for fear of encountering more anxiety-inducing situations or stimuli. But studies have shown that staying cooped up indoors only makes the problem worse. Your lack of exposure to sunlight and fresh air won’t help your anxiety, and will probably make it worse.

DON’T Stare at Your Phone

Your phone can be a retreat from reality, a distraction from the bubbling font of panic at the forefront of our minds, but in the long term, it only makes anxiety worse. The phone can become a security blanket of sorts, and when we depend on the constant stimulation of Twitter or Facebook, we don’t develop healthy strategies for coping with stress.

DO Learn to Meditate

The ancient practice of meditation has its place in many cultures, who have recognized its potential for improving mental health and getting in touch with nature. Believe it or not, meditating can greatly reduce your anxiety. If you have racing thoughts, an app like Insight Timer or Headspace can provide guided meditation, with sounds and instructions to focus on. Many sufferers of anxiety report that a meditation session can head off a panic attack

DON’T Binge on Junk Food

Not only does “comfort eating” have bad effects on your weight and blood pressure, butit can also actually increase your anxiety! The gut-brain connection means that unhealthy foods can lead the body to produce more stress hormones and fewer hormones with the opposite effect. Instead, try incorporating more fermented foods, like kefir, into your diet, as these have been shown to fight anxiety. 

Stress is a fact of life, but severe anxiety doesn’t have to be. Improve your life by taking putting these steps into place today.

Clinicians who provide Counseling for Anxiety:

 

Jordan Daugherty, lcpc, ctc

CLINICAL DIRECTOR

Owensboro

270.926.6957 x 105
jordan@revivecounseling.org

Jordan Daugherty is a Licensed Clinical Pastoral Counselor and Certified Temperament Counselor serving female clients in our Owensboro office.

 

Meet jordan Schedule an Appointment

 

Kansas Corley, LCC, CTC

CLINICAL TEAM LEADER

Owensboro | Hartford

270.926.6957 x 106
kansas@revivecounseling.org

Kansas Corley is a Licensed Pastoral Counselor and Certified Temperament Counselor serving clients in our Owensboro and Hartford offices.

 

Meet kansas Schedule an Appointment

 

Jeff Harris, lpcc, lcadc, CTC

CLINICAL THERAPIST

Owensboro

270.926.6957 x 104
jeff@revivecounseling.org

Jeff Harris is a Licensed Professional Clinical Counselor, Licensed Clinical Alcohol & Drug Counselor, and Certified Temperament Counselor serving clients in our Owensboro office.

 

Meet jeff Schedule an Appointment

 

cyndi murphy, ctc

ASSOCIATE THERAPIST

Owensboro

270.926.6957 x 107
cyndi@revivecounseling.org

Cyndi Murphy is a Certified Temperament Counselor and Associate Therapist serving clients in our Owensboro office.

 

Meet Cyndi Schedule an Appointment

Rebuilding Your Life After Addiction

Once you have gotten clean and built up a support system to keep you clean, you may be anxious to get back to work and rebuild your life so that you can really thrive.

Rebuilding a life after addiction isn’t easy. Addressing the physical and psychological issues that caused your substance abuse in the first place is an around-the-clock battle in many cases. Combined with the pressure of providing for your needs and those of your family, it can feel like too much to bear. To minimize stress and frustration that could threaten your sobriety, you must be patient, both with the process and with yourself.

Don’t neglect the habits that got you here

Sobriety is your first priority, so you can’t neglect the systems that got you clean in the first place. For instance, if Alcoholics Anonymous was a big factor in helping you recover, keep going to meetings. If you opted for methadone or buprenorphine, you have to keep up with those treatments, often on a daily basis.

If your faith is what got you to a state of recovery, don’t bypass Sunday services and Bible study. Similarly, if your family was your a large part of your process of healing, make sure to stay accountable to them and follow their rules.

Make sure you have identified the underlying cause of your addiction. New research suggests that most addiction is rooted in trauma or despair. It’s important that you have received counseling that enabled you to come to terms with that underlying issue. Therapy may need to be ongoing.

Find a job 

By finding employment, many recovering addicts find the structure they need to stay clean and sober. You get up in the morning at a specific time, and you have somewhere you need to be. That’s about half the battle for some people who might otherwise get up in the morning, wondering how to get through the day sober.

Be aware that some companies make a point of hiring recovering addicts. And other companies have a mission to those with disabilities. However, unless you were convicted of a crime while using, you are not obliged to share your experiences of addiction and recovery with an employer.

That said, there might be advantages to pulling back the curtain on your experiences. Some recovered addicts feel, rightly, that recovery and ongoing sobriety are the most heroic achievements of their lives. If you can frame your story as a story of persistence, faith, and achievement, you may move employers with your narrative.

If you choose to maintain your privacy, you will still need to explain any gap in employment of more than six months. “In treatment for a serious health issue” should be enough to satisfy most employers. You can also claim a nervous breakdown.

Benefits of Volunteering

If you are unsuccessful in your job search, consider volunteering. Volunteering gets you out doing something you are passionate about and helps you build a social network that you can then fall back on to find paid employment. Your volunteer coordinator can be a reference. Sometimes the company you volunteer for will hire you as an employee.

Other routes to full-time employment are working part-time or on a temporary basis. Another good pathway back to employment is national service. Americorps, VISTA, and the Peace Corps accept a broad range of talent and have a mission to employ people over 50 and people with disabilities.

Getting your life back may not be easy. But with some creativity and patience, you will do it. Remember you have a lot of options. If you don’t succeed going down one road, try another. And, above all, be patient with the process.

 STRUGGLING AFTER ADDICTION? You don’t have to go through this alone. Call us, message us on Facebook, or schedule your appointment right here. It’s time to get your life back.
This post was written for Revive Christian Counseling by Adam Cook of Addiction Hub, an online resource for addicts and those in recovery, as well as their families.

Eight Practical Ways to Improve Your Mood

Y’all. We’re now officially in Spring, and yet it feels like January 59th outside. This is like the winter that never ends. This time of year, especially with a winter season that refuses to give up, it’s easy to feel down and depressed. Some people struggle with clinical depression, but many, however, deal with the “wintertime” blues. Here are eight practical ways to improve your mood when you’re feeling sour, whether it’s because of Mother Nature, a fight with a friend or trouble in your family.

 

 

 

 

1. Go outside

Yes, I realize this is the winter that refuses to go away. However, walking outside – even on a dreary day – can really improve your mood. If it’s raining, grab an umbrella. If it’s chilly, put on a jacket. Take a walk around the block and clear your mind. You’ll be amazed at what a ten minute walk can do for you.

2. Listen to music

Listening to music does a couple of things. First, it takes your mind off what’s going on around you. Second, research shows people who listen to music with an upbeat tempo have more energy and are able to keep more stamina throughout the day. Before bed, listen to calming tracks.

3. Get some essential oils

You’re not going to find any endorsement of a specific brand here (and yes, the cheap ones work just as well). Get a diffuser. Get some lavender. Also, grab a bottle of a citrus oil, like orange or lemongrass. Grab your diffuser and put that bad boy to work. Those oils can help to lift your spirits and give you more of a spring-time feel. Obviously, if you are allergic to those scents or oils, or have a medical condition that would not interact well with essential oils, don’t use them.

4. Get lost on purpose

When’s the last time you just got in the car and drove somewhere? Grab your phone, but don’t use it until you need the GPS to get back home. Go somewhere you’ve never been before. Go for a drive with no destination in mind. The change of location can help take your mind off of troubles.

5. Reconnect

Reach out to a friend. Invite them to lunch or for coffee. Go for a walk with them. Being around people can lift our spirits, especially when we’re struck inside for long periods of time.

6. Find entertainment

Listen, we’re all capable of binge-watching something on Netflix. That’s not what I mean here. Go out for dinner. Go to the movies. Visit a craft store. Research shows that a majority of people with depression feel better when they participate in a leisure activity they enjoy.

7. Do Small Projects

Be productive! According to research, 79% of people feel better after completing a task. Clean, organize a junk drawer, write out a to-do list, or tackle some small project around the house to get a sense of accomplishment. However, don’t overdo it and become overwhelmed by a to-do list that’s a mile long!

8. Pray

You didn’t think you were going to get through a post from a Christian Counselor without this being mentioned, did you?

God doesn’t leave us alone in our suffering. In fact, He explicitly instructs us to not be anxious about anything, but to pray about everything. Have you prayed about it today? Have you taken the time to reconnect with God?

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.  And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” – Philippians 4:6-7

Of course, if you’re struggling with what you feel like may be more than some frustration, small stress or seasonal blues, it’s important to reach out to a professional. Don’t try to go it alone.

 STRUGGLING WITH FEELINGS OF STRESS, DEPRESSION, OR ANXIETY? You don’t have to go through this alone. We’re here to help. Give us a call, schedule your appointment right here, or message us on Facebook. Appointments are available in Owensboro and Online via video-based counseling. It’s time to get your life back.

8 Causes of Procrastination – and Ways to Manage It

You know, it’s funny. I was thinking about what to write this week, and every time I sat down to write something, I kept thinking, “Nah, I’ll just do it later.” And then it hit me what to write about.

Procrastination sucks. (Yes, this Christian counselor just said something sucks.) It sucks the life right out of you and keeps you from being productive.

The key to beating procrastination isn’t just to get up and do something (which you totally should), but it’s important to find the reasoning behind the procrastination to understand how to beat it. The key to dealing with procrastination is finding out what specific reasons are causing it, and then addressing them at the core. Check out these eight causes of procrastination, as well as ways to beat them.

1. Perfectionism

Perfectionism limits the definition of success. Read that one more time. Perfectionism limits the definition of success. You know the saying, “If you want something done right you have to do it yourself,”?

What about the saying, “I can’t do it right so I’m just not going to do it at all,”? It’s not something we really say out loud, but it is something many of us have maybe thought in the back of our mind.

Stop trying to be perfect. Jesus was the only perfect person to ever walk the earth. Yes, we should strive to do well, but perfectionism will keep us from getting anything done.

2. Fear of the Unknown

Knowledge is power. But knowing is only half the battle – from there you have to take corrective action if necessary. Living in constant fear only keeps you chained down. Satan feeds on our fear, and he keeps us complacent when we’re afraid of taking a step.

3. I’ll do it later

People make different decisions for what will impact them in the immediate future, rather than what will impact them down the road. In other words, it’s easy to make snap decisions rather than thinking about what happens later.

Sure, taking a nap is great. But maybe it’s more important to get that mountain of paperwork finished so it’s not lingering over your head.

4. Working on Small Tasks Because They’re Easier

The immediate hassle of having to wait for a payoff doesn’t seem worth the unknown future benefits. Seriously, just get the hard crap out of the way first.

5. You Experience a Lack of Motivation

If you’re able to clearly see how your work connects to your interests or goals, you’re more likely to value your work and be motivated to invest your energy in it.

Find ways to energize yourself. I get it, doing the laundry isn’t a whole lot of fun. Find a small way to reward yourself after you finish.

6. You’re not sure how to get started

Use the “getting things done” approach. This helps you break down your complex task into a series of smaller tasks. Don’t let the end goal overwhelm you. Remember, Rome wasn’t built in a day, and so in most cases, you don’t have to answer all the questions immediately.

7. You get distracted

Remove any temptation and only think about the task at hand by avoiding looking at your email, put your phone on vibrate (and stop playing Candy Crush!), etc. Walk away from your computer and leave your phone in another room.

8. You know it’ll require hard work

Working on a long project takes a lot of effort. It often leads people to lose their motivation and choose to set aside their projects for a later time.

Taking a break and getting a snack is fine. Laying on the couch eating Cheetos and going on a Netflix binge is another issue. Taking breaks can be helpful, as long as the break doesn’t become an indefinite one.

Procrastination is a hard habit to break. However, implementing these eight tips can begin to change your focus, and change your motivation.

 DO YOU STRUGGLE WITH PROCRASTINATION? Let’s work together to set attainable goals and get you back on track. Appointments are available in Owensboro and via Online Counseling. Call us, message us on Facebook, or schedule your appointment right here. It’s time to get your life back.

>
Loading...