My WordPress Blog
According to the Anxiety and Depression Association of America, 15 million U.S. Americans, or 6.8% of the population, suffers from Social Anxiety Disorder (SAD). SAD, also sometimes referred to as social phobia, is an intense fear of social situations. The sufferer believes they could become humiliated and embarrass themselves somehow in front of other people. […]
According to the Anxiety and Depression Association of America, 15 million U.S. Americans, or 6.8% of the population, suffers from Social Anxiety Disorder (SAD). SAD, also sometimes referred to as social phobia, is an intense fear of social situations. The sufferer believes they could become humiliated and embarrass themselves somehow in front of other people. They tend to focus on every little mistake they make (or could conceivably make) and assume that everyone else is judging them.
The most common social phobia is giving a public presentation. Did you know that the number 1 fear of people all around the world is public speaking and death is the second? That’s right, more people are scared to get up in front of others and speak than they are to kick the bucket!
People often confuse shyness with social anxiety disorder, but the two are very different. While a shy person may be a bit uneasy around others, they will generally not experience the same intense anxiety as someone with an actual social phobia. Shy people also don’t go to the extreme avoidance of social situations while those with SAD will often do anything to avoid being in a social gathering.
If your social anxiety is interfering with your career goals, here are 4 ways you can deal with it:
1. Meditate
Meditation has been scientifically proven to calm a person’s nerves. By being still and focusing on your breath for just 10 minutes each day, you can learn to settle yourself in the face of anxiety and stress.
2. Focus on Performance, Not Feelings
People suffering from SAD tend to focus solely on how they feel during a social setting, not the positive things that may happen. When you focus on how well you’ve done, you start to forget about your nerves.
As an example, during your next board meeting, don’t focus on whether or not you are blushing or sweating, you can’t control that anyway. Just focus on making good eye contact with everyone in the room. When all is said and done, you will feel fantastic that you made such an accomplishment.
3. Try and Be Realistic
It’s important to be realistic in the face of your anxiety. For instance, if you’ve given speeches in the past and have done well, then it is unrealistic to tell yourself that you are “going to bomb.” Instead tell yourself, “I have done well in the past, I am very prepared and I will do a good job.”
4. Work with a Therapist
If social anxiety has stopped you from getting promotions or helping your family financially, then it’s time to get some help from a professional therapist who specializes in anxiety disorders. He or she can give you coping strategies that will help you move forward in life.
If you or someone you know is suffering with SAD and would like to explore treatment options, please get in touch with me. I’d be more than happy to discuss how I may be able to help life feel more comfortable.
There are plenty of things that occur in our daily lives that cause us stress: commuter traffic, hassles at work, and tension in our personal relationships to name just a few. If we don’t find healthy ways to deal with this stress, it can fester, eventually causing anxiety, depression, and even health issues such as […]
There are plenty of things that occur in our daily lives that cause us stress: commuter traffic, hassles at work, and tension in our personal relationships to name just a few. If we don’t find healthy ways to deal with this stress, it can fester, eventually causing anxiety, depression, and even health issues such as hypertension and heart disease.
One of the best ways to beat stress is through mindfulness meditation. This practice helps train you to keep your attention “in the now.” By training your mind to stay in the present moment, you stop it from ruminating on all of the things that bring you stress. While it can be challenging in the beginning, many practitioners of meditation receive amazing benefits:
If you’re someone who suffers from a lack of sleep, you know how it can affect your mood and ability to focus clearly. Research has found that in adults diagnosed with sleep disturbances, meditation improves the quality of sleep obtained each night.
Studies have also found that mindfulness meditation can reduce the cortisol levels produced in the body. Cortisol is a stress hormone. When levels of cortisol remain high, it can negatively impact your health.
Many older adults experience loneliness and isolation due to the loss of their spouse combined with an inability to lead an independent social life. One study found that an 8-week mindfulness-based stress reduction (MBSR) program decreased loneliness and related pro-inflammatory gene expression in seniors.
These are only a handful of the many benefits of practicing meditation.
Starting a meditation practice does not have to feel overwhelming and it doesn’t require you to make big lifestyle changes. It simply requires you to dedicate 10-20 minutes each day in your practice.
You may want to look for group meditation classes in your local area to get a feel for how it works. There are also plenty of guided meditations online to choose from.
The biggest thing to remember is that it is called a meditation practice for a reason: you won’t get it “right” right out of the gate. And truthfully, there is no right or wrong. There is only a desire and intent to let go of the chatter in your mind and focus on the present moment. That’s it. Once you get the hang of things, you too can experience some amazing benefits.
As a result of the Coronavirus pandemic, many therapists have had to quickly pivot and offer their clients online sessions in an effort to help them to continue to make progress while at the same time abide by the social distancing guidelines to flatten the curve. While it seems our country and the rest of […]
As a result of the Coronavirus pandemic, many therapists have had to quickly pivot and offer their clients online sessions in an effort to help them to continue to make progress while at the same time abide by the social distancing guidelines to flatten the curve.
While it seems our country and the rest of the world are slowly opening back up, many of us have learned something very important during this crisis: telehealth offers clients something very valuable, and that is therapy on THEIR terms. It’s really not so surprising that telehealth is currently a $6 billion industry that is expected to reach $20 billion by 2025.
Here are just some of the benefits of “virtual therapy”:
Traditionally, many people, especially those that live in smaller towns and cities, refuse to seek help from a therapist for fear people will find out. With telehealth, a patient can receive help from the comfort and privacy of their own home. This can be particularly helpful for therapists who treat teens and young adults who go to the same school/college and can feel ashamed of seeking professional help.
Not many of us ever feel we have enough time in the day to accomplish all that we need to. You will find your clients will appreciate telehealth because it saves them having to deal with traffic, scheduling in possible long drive times, and looking for parking.
I have found in my own practice that those clients who often require my services the most are the ones that are overworked and often have scheduling conflicts. Telehealth helps you to offer clients timeslots outside of regular hours that you may not normally have available.
Therapists benefit from telehealth as well. In any given month, many clients may show up late to an appointment. When a session can begin with the simple mouse-click, timeliness is greatly improved.
Online therapy means a therapist can run their practice without the need of a front desk staff or paying for office space each month. This extra revenue can greatly impact their life.
These are only a handful of the benefits telehealth offers to both providers and patients. And while it will be a bit more time before clients and therapists fully embrace online therapy, the future looks bright.
SOURCES:
Humans are social creatures and we don’t do well in isolation. That’s exactly why state penitentiaries punish prisoners by putting them into solitary confinement. It causes them great mental anguish. Many of us have felt like prisoners in solitary confinement over the last couple of months because of the COVID-19 pandemic and subsequent lockdown. And […]
Humans are social creatures and we don’t do well in isolation. That’s exactly why state penitentiaries punish prisoners by putting them into solitary confinement. It causes them great mental anguish.
Many of us have felt like prisoners in solitary confinement over the last couple of months because of the COVID-19 pandemic and subsequent lockdown. And many of us have been feeling our own mental anguish from this extended isolation.
Who knows how long this may go on? While none of us have control over what our governments do, we do have control over ourselves and our perceptions of the world. With this in mind, here are some tips for coping with social isolation, for however long it goes on.
If you’re paying attention, it almost seems as if the media is trying to confuse us and cause panic more than report on actual news. Watching too much news doesn’t help anyone’s anxiety levels, so stay informed as best you can but don’t binge-watch.
Being isolated can get very boring very quickly so it’s important that you try and get creative with your time. This could mean painting the living room and rearranging the furniture or getting your husband and kids to learn a new language with you. It could mean experimenting with an old recipe or making up a game with your kids. Just have fun and think outside the box!
Now is a great time to reconnect with friends and loved ones you haven’t spoken to in a while. And technology like Skype and Facetime makes it incredibly easy to chat with someone no matter where in the word they are.
A lot of the anxiety we may feel comes from the fact we aren’t moving our bodies as much as we usually do. It’s important to stay physically active during this time. So get outside and get some sun. Go for a walk or ride your bike. Not only is exercise good for us physically, but physical activity releases endorphins that make us feel good mentally and emotionally as well.
The world is a chaotic place right now and it seems we are being hit with noise and negativity from all sides. It’s important to make time each day for some quiet meditation.
If you’ve never meditated before, that’s okay. Just try it.
One of the easiest ways to meditate is through a listening meditation. Find a space in your house where you can be alone and get into a comfortable position. Close your eyes and breathe deeply in and out… and simply listen to the ambient sounds.
What do you hear? The buzzing of a light? A fly? Your dog’s collar rattling down the hall as he scratches. Expand your hearing to see what else can you hear outside your house. Birds? Lawnmowers? Traffic?
Simply breathe and listen intently for 5-10 minutes. When you listen, you can’t think at the same time, and so you will notice finally your thoughts go quiet. This is paradise!
If you find that the social isolation is really beginning to trouble you and you’d like to speak with someone, please get in touch. I would be happy to discuss how I may be able to help.
SOURCES:
You’re getting sleepy… very sleepy… …and when you wake up you will cluck like a chicken. This is what many people think of when they think of hypnosis. But hypnosis is much more than a funny party trick. Hypnotherapy has been used for centuries. In fact, in ancient times priests and shamans used altered stated […]
You’re getting sleepy… very sleepy…
…and when you wake up you will cluck like a chicken.
This is what many people think of when they think of hypnosis. But hypnosis is much more than a funny party trick.
Hypnotherapy has been used for centuries. In fact, in ancient times priests and shamans used altered stated of consciousness as a way to bring about healing. Today, therapists use guided hypnosis, or a trance-like state, to help their clients make changes or regain control in certain areas of their life.
How Hypnosis Works
Hypnotherapy is used to treat everything from substance abuse, phobias, anxiety disorders and sexual dysfunction. It is also used for pain management.
The therapist first guides their client into a calm and relaxed state. The client is awake the entire time, simply very relaxed. This relaxed state allows the client to access and “speak” directly with their subconscious mind, the part of the mind that controls most of our habits and behavior.
When a relaxed state is reached, the therapist will assist the client in thinking about experiences and situations in positive ways. This is essentially feeding the subconscious new information that will help the client begin to experience new patterns of thought and behavior.
Finding the Right Therapist
Not all therapists are qualified to use hypnosis as an adjunct therapy. If you believe hypnosis could help you with a particular problem or issue you are having, look for a hypnotherapist who’s a member of the American Society of Clinical Hypnosis (ASCH) or the Society for Clinical and Experimental Hypnosis.
Beyond qualifications, it’s also very important to find a hypnotherapist with whom you feel comfortable with. It’s a good idea to speak with each therapist on the phone before committing to a session. This will help you get a sense of their personality and whether they might be a good fit.
Final Thoughts
Hypnosis can work for just about anyone, as long as they are open to the idea and have chosen a therapist they trust. Roughly 70% of the population is open to suggestion and can benefit from hypnosis. Young children are particularly good candidates.
If you or someone you know has tried other forms of therapy without success and are interested in hypnosis, please get in touch with me. I would be more than happy to discuss how I may be able to help you.
Traumatic events such as war, rape, and severe accidents can lead people to suffer from symptoms of Post-Traumatic Stress Disorder (PTSD). What we have recently discovered is that any event that is experienced as threatening can generate PTSD-like symptoms and negatively affect a person’s quality of life. Somatic Experiencing® (SE™) was developed by psychologist Peter A. […]
Traumatic events such as war, rape, and severe accidents can lead people to suffer from symptoms of Post-Traumatic Stress Disorder (PTSD). What we have recently discovered is that any event that is experienced as threatening can generate PTSD-like symptoms and negatively affect a person’s quality of life.
Somatic Experiencing® (SE™) was developed by psychologist Peter A. Levine to address the effects of trauma. Levine developed this modality after noticing that prey animals, whose lives are constantly under threat in their natural habitat, are able to recover quickly by releasing stressful energy accumulated during the event.
Human beings don’t have this same capability of processing trauma. We tend to override this natural way of regulating our nervous system and instead feel emotions like fear and shame. Somatic Experiencing helps people move past the trauma.
Somatic therapy combines psychotherapy with physical therapies to bring about the holistic – or whole-person – healing. This modality focuses on the mind-body connection and uses talk therapy along with physical therapy techniques to release pent-up tension in the body that is negatively impacting a person’s health and well-being.
Somatic therapy can be very beneficial to people who have suffered trauma or abuse, as well as people who suffer from stress, anxiety, depression, grief, and addiction. This technique can be used in individual and group settings and may prove effective when other traditional forms of treatment have not delivered results.
During a session, a therapist uses talk therapy to help their client revive past memories of traumatic experiences. The client then pays attention to any physical responses. Physical therapy techniques such as deep breathing, relaxation, and meditation are used to help relieve symptoms. Other adjunctive physical techniques that may be used with this therapy include yoga, dance, exercise, or other types of movement and massage.
Somatic therapy can easily be integrated into other counseling practices. You’ll want to begin by looking for a somatic therapist that is licensed and experienced in somatic therapy techniques. In addition to looking for someone with the right skills and background, it’s also important that you find someone you feel comfortable with.
Somatic experiencing is an excellent way of getting rid of what is stuck and holding you back from experiencing joy and peace in your life. If you’d like to explore this treatment approach, please get in touch with me. I’d be more than happy discussing how I may be able to help.
SOURCES:
https://www.psychologytoday.com/us/blog/the-intelligent-divorce/201503/somatic-experiencing
https://www.psychologytoday.com/us/therapy-types/somatic-therapy
https://psychcentral.com/lib/how-why-somatic-experiencing-works/
https://www.goodtherapy.org/learn-about-therapy/types/somatic-experiencing
If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge. Signs […]
If you’re like most people, you are doing your best to stay calm during COVID-19 pandemic. But that can feel incredibly difficult at times. When not worrying about friends and loved one’s health, there’s also the conflicting information provided by the media and the economic ramifications of the virus that have people on edge.
Everyone reacts differently to stressful situations, but most will exhibit some of the following signs:
If you are experiencing significant stress right now, here are some ways you can cope:
Hearing the media constantly spread panic isn’t good for anyone. It’s important to stay rational and do your own research to uncover facts from fiction as well as stay positive.
Be sure to get outside for some fresh air and go for a walk. Eat right and make sure to stay hydrated and get plenty of sleep. Avoid consuming too much alcohol and try and find fun ways to reconnect with your family.
If you have kids, look to them for some good old-fashioned playtime. Play hide and seek in the house. Create an obstacle course in the back yard. Watch some of your favorite funny movies. Laughter really is the best medicine so get plenty of it!
Many local businesses are hurting right now. If you’re still getting a paycheck, consider buying a gift card from a local restaurant, gym, hair salon, etc. to give them revenue now and you can use the card later. This will make you feel great at the same time.
Remember, your kids will ALWAYS look to you first to see how they should be thinking and feeling about something. So move about each day calmly and confidently and reassure your kids everything will be okay because it will be.
For many of us, there is a silver lining in this situation in the form of extra time. What can you do with the extra time that isn’t being used to drive an hour or more each day in commuting? Focus on using this time wisely. Maybe you have an ever-growing list of home projects that you just never have time to tackle. Tackle them now, you’ll feel great about it later.
If you find yourself becoming too stressed or depressed during this time, I encourage you to connect with me. Speaking with a therapist can help you cope with the situation and navigate the days ahead. I am currently able to conduct sessions over the phone or via Skype, so you won’t even have to leave your home if your state is in lockdown.
SOURCES:
https://www.ucihealth.org/news/2020/03/covid-19-anxiety
https://www.health.state.mn.us/communities/ep/behavioral/stress_covid19.pdf
Are you a highly sensitive person (HSP)? If so, you’re not alone. It is estimated that roughly 15 to 20 percent of the population is highly sensitive. In fact, scientists now believe there is a gene behind this trait. But what does it mean to be highly sensitive? The HSP is generally defined as someone […]
Are you a highly sensitive person (HSP)? If so, you’re not alone. It is estimated that roughly 15 to 20 percent of the population is highly sensitive. In fact, scientists now believe there is a gene behind this trait.
But what does it mean to be highly sensitive? The HSP is generally defined as someone with “acute physical, mental, and emotional responses to external (social, environmental) or internal (intra-personal) stimuli.”
The bad news is, being highly sensitive can make many “normal” life situations feel awkward and downright uncomfortable. But fear not, there are some benefits to being highly sensitive, and I’ll share those a little later in this post.
If you are curious whether you may be part of the population that is highly sensitive, here are 10 signs to look for:
As I mentioned earlier, while being a HSP can cause you to feel awkward or overwhelmed at times, there are some definite perks to being highly sensitive. For starters, you are someone who can enjoy subtle sensory detail that a majority of the population misses. You get pleasure from noticing the end of day light play. You’ll notice subtle shades of color and texture and feel immense pleasure at the complexities of Indian cuisine.
You’re also someone others like being around because you are aware of others’ feelings, needs and emotions. Because of this natural empathy, HSPs make great teachers, managers and leaders.
HSPs are also incredibly creative. Many artists, musicians and famous actors are highly sensitive people who have gifted the world with their talent and insight into what it means to be human.
As you can see, if you can manage the negative aspects of being a highly sensitive person, you can reap some pretty great rewards.
If you or someone you love suspects they are a HSP and would like to explore treatment options to manage those negative aspects, please get in touch with me. I’d love to discuss how I may be able to help.
You have most likely heard the term Post Traumatic Stress Disorder – also known as PTSD. It is used to describe the mental and emotional anguish suffered by those who have experienced sudden trauma. PTSD is often experienced by soldiers as well as those who have been victims of rape and other crimes, and even […]
You have most likely heard the term Post Traumatic Stress Disorder – also known as PTSD. It is used to describe the mental and emotional anguish suffered by those who have experienced sudden trauma. PTSD is often experienced by soldiers as well as those who have been victims of rape and other crimes, and even victims of house fires and car accidents.
Complex Post Traumatic Stress Disorder (C-PTSD) describes a condition that very much presents like PTSD, the difference being the sufferer experienced prolonged periods of abuse or neglect. This could happen as a result of childhood neglect or the abuse suffered at the hands of a narcissistic partner.
Diagnosing C-PTSD is tricky because the symptoms are usually not very unique. That is to say, someone who is suffering from C-PTSD may be experiencing anxiety and lethargy, but these symptoms match other mental health issues.
But it is very important to accurately diagnose C-PTSD because of the necessary treatment measures. The main difference between C-PTSD and other mental health issues – say, bipolar disorder – is that C-PTSD is a result of things that were done TO an individual, and not an intrinsic problem. In other words, someone suffers from C-PTSD because of abuse and neglect at the hands of another and not because of genetically determined brain chemistry.
To help correctly identify C-PTSD, a therapist must uncover an accurate history to understand if:
As I just mentioned, the outward symptoms of C-PTSD may match other mental health disorders. Those symptoms include:
There are a few different treatment options for people suffering from C-PTSD:
Psychotherapy
Therapy can take place on a one-to-one basis or in a group setting. The focus will be on addressing feelings, improving connections with others, and dealing with anxiety and flashbacks. Many therapists have had success using cognitive behavioral therapy (CBT) helping people cope with the symptoms of C-PTSD.
EMDR
EMDR stands for eye movement desensitization and reprocessing. This is a process that uses eye movement to help a person desensitize their reactions to a specific traumatic event. The result is the person can eventually recall the memory but have no emotional reaction to it.
Medication
Some individuals may need to be on medications for a while to reduce their anxiety. A therapist can work with you to determine if this is the best course of action.
If you believe you are suffering from C-PTSD and would like to explore treatment options, please be in touch. I’d be happy to discuss how I may be able to help.
Somatic therapy is a unique form of therapy that focuses on the mind-body connection to bring about holistic change. Using both psychotherapy and physical therapies, somatic therapy can help a person release pent-up tension that is negatively impacting their physical and emotional wellbeing. The theory behind this type of therapy is that past mental and […]
Somatic therapy is a unique form of therapy that focuses on the mind-body connection to bring about holistic change. Using both psychotherapy and physical therapies, somatic therapy can help a person release pent-up tension that is negatively impacting their physical and emotional wellbeing.
The theory behind this type of therapy is that past mental and emotional trauma disrupts our automatic nervous system (ANS). Somatic therapists work on the basis that our bodies hold onto prior traumas and oftentimes manifests them later on as physical symptoms such as depression, anxiety, digestive issues, physical pain, hormonal imbalances, sexual dysfunction, and immune system dysfunction.
Somatic therapy can help individuals that suffer from a wide range of mental issues such as addiction, grief, depression, stress, and anxiety. It can also help people heal from past trauma and abuse and anyone currently dealing with sexual dysfunction and problems in their relationships.
Also, anyone who has not received effective traditional treatments for chronic physical pain, digestive disorders, and other chronic disorders may benefit from somatic therapy.
Somatic therapy combines traditional talk therapy with physical therapy. During a session, the therapist will help a patient revive memories from traumatic events and pay attention to any physical experiences that happen once these memories have been revived.
At this point, different physical therapies such as deep breathing, relaxation exercises, and meditation may be used to help relieve any symptoms felt in the moment. Often adjunctive physical therapies are used to bring about tension release and may include dance, exercise, yoga, or other types of movement, vocal work, and massage.
By working with a patient over numerous sessions, the patient begins to develop a mind-body connection and is able to release long-held anger, tension, frustration and other negative emotions that may have gotten stuck in the physical body.
The overall goal of a somatic therapist is to help their patients free themselves from the mental, emotional and potentially physical pain that is preventing them from fully engaging with their life.
You should look for someone who is licensed and has experience as a mental health professional with advanced (and supervised) training in somatic therapy techniques. It’s also important to look for someone you feel comfortable discussing your personal issues with.
If you or someone you know is interested in exploring somatic therapy, please be in touch. I’d be happy to discuss how I may be able to help you release and move on from the pain.
References: