Tips to Stop Panic Attacks: Ways to Reduce Anxiety and Stress | Miami Florida

A panic attack is a frightening experience where the heart races and breathing is desperate. A sweat breaks out, then dizziness and nausea take over and then there is such a pain in the chest that the sufferer thinks they are having a major heart attack and death is imminent. When the panic attack is over, there is such a dread of it happening again that they worry about it all the time and even change their normal routine in an effort to avoid whatever triggered it in the first place. If left untreated, this cycle of anxiety-panic attack-anxiety-avoidance behavior develops into a panic disorder which can seriously affect quality of life. Millions of people worldwide suffer from panic attacks and because of the economic recession, this number is increasing all the time. However, no-one knows exactly why they occur. While there are common denominators in many cases, the slippery slope which led to the condition is unique to the person suffering from it. This is why there is no panacea and individual therapy is the only way to rid oneself on panic attacks, especially if they have developed into a panic disorder. That said, there are some tips to stop panic attacks which may be sufficient in the early stages to nip a disorder in the bud. The earlier action is taken and lifestyle changes are made, the more likely panic attacks can be stopped.

Work Stress and Anxiety

Panic attacks are the body's way of saying that it can't cope. The great majority of panic attacks are preceded by stress overloads often bought about by the modern lifestyle that leaves us short of quality time for ourselves. Lack of leisure time and exercise as well as work pressure are major stressors that take their toll on us mentally and physically. While it may be difficult to change your job, look for ways to delegate some of your responsibilities. Studies have shown that there are certain personality types which are prone to anxiety disorders and they are the perfectionists who aim high but are very critical of themselves. These type of people find it hard to delegate work to others even when it is not necessary that they do it themselves. Exercise has also been shown to help in the prevention of panic attacks. Feel good chemicals called pheromones are released during physical exercise which calm the mind and engender happier thoughts and less stress.

Diet and Panic Attacks

Too many people are falling into the habit of consuming fast pre-packaged food filled with additives and salt and lacking in nutrients and vitamins. The tendency nowadays is to rely on these kinds of food instead of home-cooked meals using fresh ingredients. Particularly important for the nervous system is vitamin B which is water soluble and so not stored in the body. This means that foods rich in vitamin B like fresh leafy green vegetables, whole grains, fish and animal products need to be consumed every day. Modern diets tend to be more acidic and less alkaline whereas an 80% alkaline 20% acidic diet is considered optimum for good health. Acid producing foods include refined sugar, processed food, meat and dairy while fruit and vegetables are alkaline. Visit the best treatment center in your area for more information.

Substance Abuse and Brain Anxiety

Alcohol, drugs, caffeine and smoking are all factors implicated in the development of panic attacks. Research has found that while one person may be able to tolerate these substances, another may have a sensitivity to them and so are more likely to suffer adverse consequences like panic attacks. Of course, long term abuse will result in many other health costs. Cutting them out will go a long way to boosting physical and mental health and decreasing vulnerability to anxiety.

Overcoming Panic Disorder with Breathing

Sometimes, rapid shallow breathing or over breathing can cause a panic attack and other times it may be the result of a panic attack but whatever the case, breathing exercises are crucial to circumventing a full blown attack. Breathing slowly from the abdominals rather than the chest and breathing out longer through pursed lips than breathing in through the nose is the best technique for dealing with shortness of breath.

Anxiety Attack Help

Help yourself to overcome panic and anxiety through common sense changes in lifestyle, diet and work habits. These are changes which benefit the body and mind in many other ways as well so when the panic attacks do subside, a brand new life awaits. Learn more about treatment options by checking out this playlist. [button link="tel:863-623-4923" type="big" color="green" newwindow="yes"] Call Now![/button]

The blog post Tips to Stop Panic Attacks: Ways to Reduce Anxiety and Stress | Miami Florida is republished from Detox of South Florida's Blog

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Treatment for Seasonal Affective Disorder (SAD): Managing Winter Depression Depending Upon Severity of Symptoms | Okeechobee FL

Seasonal affective disorder (SAD) is a form of depression that, according to the American Academy of Family Physicians, affects nearly 20% of people in the U.S. Known also as winter depression or the winter blues, people suffering from SAD can experience mild to moderate symptoms of depression as well as severe symptoms. In severe cases of SAD, symptoms include thoughts of suicide, social withdrawal, trouble concentrating at school or at work, and alcohol or substance abuse. When severe symptoms of SAD occur, the person should seek medical attention immediately for a proper diagnosis and treatment plan. Depending upon the degree of the symptoms, there are a variety of treatments that can alleviate SAD and help the person feel better throughout the season.

Light Therapy for SAD

In winter, days are shorter and light is limited causing a disruption in sleep levels, hormone levels and brain chemical levels. The brain chemical serotonin along with the hormone melatonin becomes low due to less sun exposure. For this reason, doctors prescribe light therapy for patients diagnosed with SAD. Light therapy consists of purchasing a light therapy box and having the patient sit next to it for a prescribed amount of time each day. The exposure to light helps elevate and regulate serotonin and melatonin in the body so the patient no longer feels depressed. Additional ways a person can do natural light therapy is to:

• Sit beside windows more often during the day.
• Spend time outside each day. This can help even on a cloudy day.
• Add extra lighting in their home, larger windows, or skylights in the ceiling.

Herbal or Nutritional Supplements for SAD

Herbal remedies have been used for centuries to treat depression, anxiety and mood swings, all symptoms of SAD. Adding the proper nutritional supplements may also help alleviate mild to moderate symptoms of SAD. These include:

• Ginseng – This herb has been used for over 2,000 years to treat many ailments but is widely used to soothe depression, decrease mood swings and boost mental performance. Ginseng comes in capsule form and as a tea. This herb can disrupt the performance of some prescription medications so check with a doctor before taking ginseng.
• St. John’s wort – This herbal medication has long been used to treat mild to moderate depression and anxiety. St. John’s wort comes in capsule form. Speak to a doctor before taking this herb as it can negatively affect some prescription medications.
• Melatonin – This is a hormone secreted by the pineal gland at the base of the brain. Melatonin helps to regulate sleep patterns, and too little in the system causes serotonin levels to drop which results in depression. Melatonin comes in capsule or tablet form and should be taken only under a doctor’s supervision.
• Magnesium – A study published at the National Center for Biotechnology Information website states that adding magnesium to the diet can greatly help people suffering from mild to severe depression. Most people do not get enough magnesium in their diet, so for those suffering from SAD, taking a magnesium supplement may alleviate their depression.
• Omega-3 Fatty Acids – Eating a diet rich in omega-3 fatty acids has shown to relieve symptoms of depression. Adding more cold-water fish, nuts, flaxseed, canola oil or soybeans to the diet will increase intake of omega-3 fatty acids. Supplement capsules are also available.

Medications for SAD

People suffering from moderate to severe symptoms of SAD may find treatment with antidepressant medications beneficial. A doctor may prescribe the medication to begin in the fall and stop in the summer unless it is necessary throughout the year. Antidepressants that may be prescribed are Wellbutrin XL, Paxil, Prozac, Zoloft, Sarafem or Effexor. It is important to understand that it can take several weeks for the medication to alleviate depression and changes in antidepressants may be necessary until the appropriate one is found. The doctor may prescribe an antidepressant along with other therapies, such as light therapy and a change in diet, to help the patient deal with SAD. Go to the nearest treatment center in your area for more information.

Other Ways to Treat SAD

Adding exercise to the daily schedule is a good way to reduce stress and anxiety and ward off the symptoms of SAD. Exercise increases the “feel good” endorphins in the brain and helps to keep the mind and body balanced. Yoga, walking, strength training or any outdoor winter activity such as snowshoeing or skiing are all good ways to add exercise. Managing stress is another important way to treat SAD. Learning ways to calm stress at work, such as taking deep breaths or taking a quick walk around the office, can help lower anxiety. Meditation and massage therapy are also good ways to relieve stress. The symptoms of SAD should be taken seriously and treatment should be sought if a person feels depressed for more than just a few days. By finding the right treatment, people who are affected by SAD can enjoy their lives every season of the year. Check out more information from this playlist. [button link="tel:863-623-4923" type="big" color="green" newwindow="yes"] Call Now![/button]

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Symptoms of Body Dysmorphic Disorder: Introduction to the Symptoms, Diagnosis and Prevalence of BDD | West Palm Beach

Body dysmorphic disorder (BDD) affects both adults and children, with symptoms usually appearing in adolescence or early adulthood. The older term for BDD is dysmorphophobia, which is sometimes still used. It is also referred to as “imagined ugliness syndrome”, however, this term is considered trivializing to people with BDD. The Diagnostic and Statistical Manual of Disorders is the tool used to diagnose mental disorder in the US. The DSM-IV-TR (fourth edition, text revision) is the most current version and contains criteria for BDD. However, BDD is also usually included on the obsessive-compulsive spectrum, a hypothesized family of disorders that share features with OCD.

Symptoms of Body Dysmorphic Disorder

People with BDD are preoccupied with either a completely imagined defect, or a slight anomaly in appearance. Where there is a slight defect present, the person with BDD will have excessive concerns about it. Any body part can be of concern to someone with BDD, and in many cases the person with BDD will perceive several defects. Common perceived defects are usually facial, such as concerns about the texture of one’s skin or the shape of one’s nose. Many people with BDD perform rituals surrounding the perceived defect. Examples include:

• Frequently looking in mirrors or reflective surfaces (or, conversely, avoiding mirrors altogether)
• Excessive grooming, including hair styling, skin picking or applying makeup
• Hiding the perceived defect, for example, using hats or makeup as camouflage
• Asking others for reassurance regarding the perceived defect
• Comparing themselves with other people
• Seeking dermatological or surgical intervention for the perceived defect

People with BDD often struggle with relationships and are likely to experience difficulties in socializing, working and/or other life areas. In some cases, people with BDD feel unable to leave their homes. Visit the nearest treatment center in West Palm Beach for more information.

Diagnosis and Body Dysmorphic Disorder

In order to make a diagnosis of BDD using the DSM-IV-TR, the following conditions must be satisfied:

• The person has concerns about an appearance flaw, albeit slight or imagined
• The person is preoccupied with the perceived flaw for at least an hour per day
• The preoccupations result in significant distress or impairment of functioning

BDD is currently classified as a somatoform disorder. Where there is poorer insight, i.e. the person is convinced their perception is accurate, the case of BDD is classified as a delusional disorder. BDD is frequently comorbid with other disorders such as major depression. People with both BDD and major depression are at increased risk of suicide. BDD often goes undiagnosed. People with symptoms of BDD are often inhibited about coming forward due to feelings of shame and/or embarrassment. In particular, they may be worried about being labelled vain and/or narcissistic. It is more likely to be diagnosed when the physician asks specific questions relating to BDD.

Prevalence of Body Dysmorphic Disorder

Studies suggest that 1-2% of the US population has BDD, however, this figure cannot consider the cases that go undiagnosed. There is also little data available in other countries to estimate BDD’s prevalence on an international level. The available data suggests no gender differential in cases of BDD. For more information, check out this playlist from Detox of South Florida. [button link="tel:863-623-4923" type="big" color="green" newwindow="yes"] Call Now![/button]

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Symptoms of Seasonal Affective Disorder: Introduction to the Symptoms, Diagnosis and Prevalence of Winter SAD

The Diagnostic and Statistical Manual of Disorders, used by physicians in the US, contains criteria for seasonal affective disorder, defining it as a sub-type of depression or bipolar disorders rather than a separate condition. Subsyndromal SAD is the label given to the mildest and most common form of winter SAD.

Symptoms of Winter SAD

Winter SAD can affect both adults and children, usually presenting with a young adult onset. People with winter SAD will experience some of the following symptoms (list adapted from the DSM-IV-TR):

• Low mood (irritable mood in children or adolescents)
• Notable loss of pleasure in most, if not all, activities
• Notable changes in appetite and/or weight
• Sleeping too much or too little
• Slowing of psychological and physical activity
• Fatigue, energy loss
• Feelings of worthlessness, excessive guilt
• Difficulty concentrating and/or making decisions
• Recurrent thoughts of death, suicidal ideation

People with winter SAD are more likely to experience the atypical symptoms of depression, such as appetite increase, weight gain and sleeping too much, rather than decrease in appetite, weight loss and insomnia. Other atypical symptoms include irritability, rejection sensitivity and leaden feelings in the limbs (leaden paralysis).

Winter SAD and Diagnosis

For winter SAD to be diagnosed using the DSM-IV-TR, the person must experience several of the above mentioned symptoms, always including either low mood or loss of pleasure. A regular seasonal pattern is essential, as is ruling out other conditions and ensuring seasonal stressors are accounted for.

Prevalence of Winter SAD

In 1998, the British Journal of Psychiatry published “Epidemiology of recurrent major and minor depression with a seasonal pattern: The National Comorbidity Survey”, surveyed 8098 subjects in 48 states in the US, using DSM criteria. Authors DG Blazer et al reported, “The lifetime prevalence of major depression with a seasonal pattern was 0.4%, and the prevalence of major or minor depression with a seasonal pattern was 1%.” In his article Seasonal Affective Disorder in Healthy Minds, the American Psychiatric Association’s online resource, author Douglas Jacobs says it’s believed that 10-20% of people in the US are affected by some form of SAD. Jacobs also notes that SAD appears more common in women. However, men are less likely to come forward with symptoms of depression. Winter SAD is frequently reported as being more prevalent in northern latitudes, however, this is a gray area. In the book “Seasonal Affective Disorder: Practice in Research”, published by Oxford University Press, authors Tim Partonen et al point out that there are an equal number studies rejecting latitude-prevalence as there are supporting it. Check out this playlist for more information. [button link="tel:863-623-4923" type="big" color="green" newwindow="yes"] Call Now![/button]

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Which Therapies May Treat Schizophrenia?: Understanding Treatment for Schizophrenics’ Mental Health Condition

Schizophrenia is a form of mental illness which is believed to impact one out of every one-hundred people at some point in life. In recent years, a combination of improved knowledge and understanding about the condition, have led to more effective treatments helping to increase the ability of sufferers to manage their symptoms. There are a range of different treatments available for those affected by schizophrenia and a combination of medication and psychological treatments are typically used. The different forms of therapy may include the following:

• Individual psychotherapy
• Behavioural therapy
• Psychosocial therapy

Individual Psychotherapy and Schizophrenia Treatment

Individual psychotherapy involves working with a trained therapist on a one-to-one basis, usually meeting weekly for a period of around 50 minutes each session. This is only an option once the sufferer's psychotic symptoms are under control as otherwise the patient would be unlikely to be able to cope with therapy. In place of seeing a therapist, the patient may be offered therapy with a psychiatrist, mental health nurse, psychologist or psychiatric social worker. Key to the success of any form of therapy is to have a good therapeutic relationship. The therapist may help the client to better distinguish between the disorder-related thoughts and reality as well as to gain insight and understanding about the illness and recovery.

Behavioural Therapy and Schizophrenia Treatment

This approach to therapy has gained increasing popularity in recent years and is recognised as a very practical form of therapy. The main aim of behavioural therapy is to enable the patient to both recognise and change undesirable behaviour and replace unhealthy behaviour with more health, alternative habits. Behavioural therapy uses a broad range of skills and techniques such as problem-solving, goal setting and activity scheduling to help the client to cope with different issues both directly and indirectly related to schizophrenia.

Psychosocial Therapy and Schizophrenia Treatment

Psychosocial therapy for schizophrenia treatment is all about learning new or improving existing social skills. As well as the patient, family members are also likely to benefit from this approach as it provides the opportunity to meet and gain support from others coping with the condition. This approach may involve peer support groups, multifamily groups, family support groups, treatment groups in addition to peer activity groups and psycho-education groups. As highlighted above, there are many different treatment options for schizophrenia treatment in term of psychological therapy. Although therapy is a large part of treatment, it is essential that the client's symptoms, especially in terms of psychosis, are managed properly in order for therapy to be effective. Go over this playlist from Detox of South Florida for more treatment ideas. [button link="tel:863-623-4923" type="big" color="green" newwindow="yes"] Call Now![/button]

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Five Ways to Reduce Stress and Anxiety: Learn to Increase Emotional Well-Being

Work pressures, family demands and just the daily routine are enough to cause stress and anxiety leading to a sense of tiredness and helplessness. Experiencing constant tension and worry can cause negativity, depression, anger, resentment as well as illnesses such as, palpitations, ulcers, a weakened immune system and even, cardiac problems. Here are five simple stress management techniques that would bring about a sense of peace, balance and harmony in everyday living.

Eating Right to Reduce Stress and Anxiety

Food plays an important role in stress management. Hunger and lack of energy makes it difficult to deal with situations and think clearly, leading to stress. Processed foods are filled with artificial chemicals, flavorings and preservatives and very little actual nutrition. Instead, reduce stress and anxiety by filling up on fruits, vegetables, fish, seeds and nuts. Smaller and frequent meals with a variety of foods would keep energy and blood-sugar levels stable and keep off performance-affecting hunger pangs. Reducing intake of sugar and salt would also have a positive affect on stress levels. Too much of sugar can cause mood swings while excess of salt leads to increase in blood pressure and, in turn, an inability to function properly and effectively. Vitamin B6 rich foods, such as, eggs, chicken and wheatgerm also help reduce stress.

Yoga and Meditation for Stress Reduction

Practicing yoga regularly helps to calm the mind and relax the body. Meditation, too, has a positive soothing effect that helps combat stress. Deep breathing exercises as well as regular meditation every day would boost creativity and create a sense of balance, increasing concentration, reducing anxiety and enhancing general well-being.

Thinking Positive to Eliminate Anxiety and Stress

When burned out and feeling low, it is easy to get trapped in the vicious cycle of negative thinking. It is possible to reduce depression and tension by encouraging positive thoughts, cutting out negativity and spending time in the company of optimistic people. The power of positive thinking is, indeed, immense making it all the more important to focus on the brighter side of things.

Vacations and Recreation to Reduce Stress

Incorporate regular vacations, recreational activities and family time as well as some quiet time to enjoy life and do things that bring happiness and peace. Getting a weekly massage, indulging in shopping or even meeting friends are good stress busters. Hobbies and sports are another great way to reduce anxiety and balance things out leading to greater emotional well-being. Regular holidays offer a break from routine and give a chance to the body and mind to recover and rejuvenate.

Regular Exercise as a Stress Reliever

The benefits of exercise are well-known and immense. Exercise releases endorphins or feel-good hormones and reduces tension. It keeps the body healthy and relaxes the mind. A fit body and mind leads to higher productivity and in turn, lesser stress. Being able to cope with challenges and overcome hurdles becomes easier when the body is able to keep up with extra demands. Stress in small amounts can actually be healthy and motivate people to perform better. It is when it becomes constant, intense and unbearable, it causes more harm than good. It is important to manage stress and not ignore it since that will only result in it becoming a chronic condition. Use the strategies given above, weaving them into your routine and life, to experience a more fulfilling and balanced way of living. This playlist from Detox of South Florida will give you more information about living healthier and better. [button link="tel:863-623-4923" type="big" color="red" newwindow="yes"] Call Now![/button]

Five Ways to Reduce Stress and Anxiety: Learn to Increase Emotional Well-Being is republished from Detox of South Florida

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Clinical Depression Statistics: Facts About Treating Depression | West Palm Beach

According to the World Health Organization (WHO), depression is among the leading causes of disability worldwide, affecting 121 million people around the globe. Knowing about the course of depression symptoms can help guide those seeking treatment for depression.

Statistics About How Long Clinical Depression Symptoms Last

There is good news and bad news, but more than 50% of people with depression do recover. It is definitely worth it to seek treatment for depression early because statistics show that the longer depression goes untreated, the harder it is to treat. Clinical studies of people seeking treatment for depression reveal that about one-half of people who have a Major Depressive Episode (i.e. clinically diagnosed major depression) suffer from the symptoms for 2 to 20 weeks. The other half of people who have a Major Depressive Episode suffer for 20 weeks or more. Statistics show that 20% of patients with a major clinical depression will continue to be ill for at least 2 years. And 12% of patients with major clinical depression will continue to be ill even after 5 years. When clinical depression lasts 2 years or longer it is considered to be chronic depression. About half of patients with chronic major clinical depression who get better with treatment end up suffering relapses within one or two years after stopping treatment. This is another indicator that treatment works, it just may have to be ongoing.

Facts About Another Type of (Milder) Chronic Depression

Another type of chronic depression is known as Dysthymic Disorder, or Dysthymia. This depression lasts longer than two years, however, the symptoms are not severe enough to meet the criteria for a Major Depressive Episode. About 6% of the general population suffers from Dysthymia, but more than 75% of people who have it will have an episode of major clinical depression at some point. When this occurs, it is known as “double depression.”

Episodic Depression and Winter Depression

Those who recover from a Major Depressive Episode in less than two years are said to have episodic depression, (as opposed to chronic depression.) But for some, symptoms will recur one or more times. Seasonal Affective Disorder is a major clinical depression but it has its onset in the fall and, if left untreated, usually goes away in spring. This type of depression only affects people living at certain latitudes where the days get shorter in winter. Visit a treatment center in your area for more information.

Statistics About Treating Clinical Depression

Different types of treatments for the different types of depressions exist and statistics consistently show that they help around 50% or more of patients get relief from depression. For example, light therapy and cognitive-behavioral therapy (CBT) help with winter depression in about 50% of cases. A recent study by Dr. Kelly Rohan showed that CBT helped prevent the recurrence of winter depression the following fall. This result, if it is replicated by other researchers, may provide clues to how to prevent episodic depression from recurring. CBT is also effective in treating other forms of depression. Light therapy is also being used effectively for non-seasonal depression, as is sleep/wake therapy. Antidepressant medications can also help in about 50% of cases. There are specialized treatments for chronic depression. Some people with depression symptoms suffer for a short time and treatment helps them return to normal, though symptoms may recur from time to time. Others continue to suffer with partial or full symptoms for long periods of time. Statistics reveal that various depression therapies consistently help more than 50% of patients, so treatment is definitely worth pursuing. With depression, early treatment is best. Check out this playlist from Detox of South Florida- a trusted treatment center in West Palm Beach. [button link="tel:863-623-4923" type="big" color="green" newwindow="yes"] Call Now![/button]

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How To Cope With Stress: Practical Self-Help to Reduce Symptoms of Depression & Anxiety

Mental health treatment may vary significantly depending on a whole variety of different factors including the following: where a person lives, waiting lists, whether one has comprehensive health insurance, if one has the means to pay for private treatment (if NHS care is not an option) and so it may often be very difficult for sufferers to access the necessary treatment which would help them make a good recovery. As a result of the common difficulties associated with accessing suitable treatment, self-help skills and techniques may be a valuable alternative. For example, Cognitive Behavioural Therapy skills specifically adapted for treating certain mental health conditions such as bulimia, depression and anxiety disorder are found in a number of self-help workbooks or guides.

Simple yet effective examples of strategies used to manage stress include:

• Regular exercise to reduce stress
• Remembering the serenity prayer to reduce stress
• Avoiding caffeine to reduce stress
• Avoiding perfectionism to reduce stress

Regular Exercise to Reduce Stress

One of the most effective means of reducing stress levels is through exercise as this increases levels of endorphins which make one feel better. Exercise for the depressed individual may begin by just walking to the shops to buy a paper and gradually increase over time to perhaps going for a swim or getting involved in a team sport. Another important benefit of engaging in regular exercise is it provides a wonderful distraction from anxiety in addition to getting one out the house and having increased social contact with others.

Remembering The Serenity Prayer To Reduce Stress

The serenity prayer has long been regarded as an effective means of coping with stress and is regularly used within addiction treatment centre and 12-Step fellowships such as Alcoholics Anonymous, Narcotics Anonymous and Gamblers Anonymous: 'God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.' This prayer helps the individual learn to let go of issues and worries that cannot be dealt with and to focus the mind on identifying which problems need to be tackled.

Avoiding Caffeine To Reduce Stress

As caffeine is a stimulant it is a good idea, particularly when one is suffering sleep problems as a result of anxiety or depression, to reduce intake of coffee and tea especially in the evening. Also, many other popular carbonated drinks contain vast amounts of caffeine so opting for the caffeine-free brands may help. Perhaps think about trying an alternative drink in the evening such as chamomile tea, warm milk or horlicks for example.

Avoiding Perfectionism To Reduce Stress

As perfection is something that can never be achieved the perfectionist will always end up feeling as if they are never good enough or have failed in some way or another. Relenting, unrealistic, high expectations of others and oneself will likely result in both anxiety and depression as a result of increased stress and frustration. Remember that perfection will always remain out of reach as it is merely an illusion - setting more achievable goals and meeting them is a far greater use of one's time and energy. There are many different approaches to stress management and using the above suggestions may help one begin to make important changes which will in turn likely help one better cope with mental health conditions associated with excessive stress such as anxiety and depression. Check out this playlist from Detox of South Florida for more tips and ways to live a healthier life. [button link="tel:863-623-4923" type="big" color="blue" newwindow="yes"] Call Now![/button]

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Self-Help for Seasonal Affective Disorder: Simple Tips to Help Reduce Symptoms of SAD

The condition known as seasonal affective disorder, or SAD, may result in a variety of symptoms including increase in appetite, difficulty waking up/sleep changes, extreme fatigue or lethargy and changes in mood. While the disorder is believed to affect around ten million Americans, it is virtually unheard of in locations close to the equator, since the condition is associated with a lack of exposure to natural light. In addition to the traditional methods of SAD treatment — including light therapy, medication, cognitive behavioural therapy and regular exercise — there are a variety of other self-help tools and practical suggestions to help cope with the condition including:

• Nutritious, balanced diet;
• Lighten up one's home and work environment; and
• Think about taking a winter-sun holiday.

Nutrition and Seasonal Affective Disorder

Since SAD is associated with changes in appetite, binge eating, craving for simple carbohydrates such as sugary, snack foods, diet is an important part of managing symptoms. If possible, find a recipe or guide book on meals that are high in protein, high in omega-3 and low in simple carbohydrates. Alternatives to snacking on sugary foods can include eating seeds (from health food stores), magnesium-rich nuts and raw vegetables. Eating more complex carbohydrates, high-protein and omega-3-rich foods will also help to reduce cravings for simple carbohydrates, while balancing blood sugar levels. Taking a daily multivitamin is also beneficial, particularly for those who lead a busy life and therefore fail to eat a balanced diet.

Lightening Up One's Environment and Seasonal Affective Disorder

In addition to traditional light therapy using a light box, it is a good idea to try to make one's home and/or work environment as bright as possible. At work, it can be beneficial to relocate to a desk that's situated near a window, for instance. At home, think about redecorating using bright light. It can be helpful to replace ordinary light bulbs with daylight bulbs that provide full-spectrum daylight. Keep blinds or curtains open as long as possible and regularly prune any hedges or trees that may block sunlight access.

Winter Sun Holiday and Seasonal Affective Disorder

While the overwhelming majority of Brits jet off to warmer climates during the summer months, this is not necessarily the best time to take a holiday for those who suffer from SAD. As sunlight is readily available at home during the summer months, it can be worthwhile to consider a trip during the autumn or late winter – times when sunlight is limited. In January, flights tend to be cheapest and SAD symptoms are often at their worst. Therefore, traveling to locations in the equatorial region can be a good option, as the abundance of sunlight can improve health. Some symptoms may not be helped by self-help strategies, and as with any illness, it is important to make an appointment to discuss effective treatment options with a physician. Check out this playlist from the best addiction treatment center in Florida for more useful information. [button link="tel:863-623-4923" type="big" color="green" newwindow="yes"] Call Now![/button]

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The Power of Positive Secrets: The Benefits of Thinking Positively

Every thought trains the brain, and therefore by simply thinking a thought the mind is conditioned. In youth the brain is taught how and what to think later in life.

Training the Brain

The brain is conditioned through the regularity of thought. The more often a thought is...thought...the more often it will pop into a person's head unannounced. Like a hiker in the woods, the mind tends to travel down certain pathways. As a trail is followed more often, the traversed path grows deeper and wider; at the same time, the unexplored routes grow over and become less obvious. Eventually the known path, the chosen thought, becomes the only obvious option. This is what gives one the ability, over time, to play beautifully complicated music without conscious effort. It is also why people grow fond of each other, even seeming enemies, as they are humanized over the years. Even if something is uncomfortable, like a thorn in a finger, if it serves any extensive mental purpose it will become familiar. The brain's greatest asset and limitation, adaptability, will cause anybody to think about (to miss) any thorn that has been in place for a year. The physiological consequences of a thought are identical, regardless of whether it is good or bad - familiarization is facilitated no matter what. Such is the habit of thought. While a simple network may be capable of retrogressing, the mind is not capable of forgetting a thought. Every intellection and every emotion is forever recorded by chemicals in the brain. A person's identity is the culmination of every thought they have every had.

The Flow of Thought

The excitement of neural pathways naturally leads to indirect neural excitement. As the brain is trained how to think, associations are cemented. Given enough time, wiring within the brain makes choice obsolete. With age, words like 'cancer' may unintentionally pop into the mind when the word 'fear' is thought, or 'love' when 'good' is thought. This is true of all words. The words of a thought exist emotionally. Some words, such as shield or pillow, may have neutral-positive associations. Two seemingly unrelated thoughts on the same emotional level are just as likely to be thought or spoken at a given time - the choice between them is determined by the context of the moment. The magnitude of thoughts are determined by the current emotional level of the individual. When happy, a person may stub their toe and think how lucky they are that it wasn't a harder impact; when unhappy, that same person may think how unlucky they are to have not avoided it altogether (they may even blame God). Just as a person's current thought is influenced by their emotional level, so too is the flow of abstraction. The mind must go through stages to get from a state of happiness to one of depression, and by being in a genuinely happy state the mind is automatically not in a depressed one. As seemingly obvious as this sounds, many voluntarily put themselves in a state of fear by watching horror movies or positions of lack by watching tragedies. These same people are the ones who go to bed on that night fearing the dark or crying themselves to sleep.

Thinking Positively Changes Lives

By thinking a happy thought now, even when the tendency may be to grumble or complain, people can paint brighter futures for themselves. Not only will their thoughts be happier, their actions and outlook (being affected by what they think) will open their life to new and invigorating experiences which they deem happy. Check out this playlist from Detox of South Florida to change your life for the better. [button link="tel:863-623-4923" type="big" color="blue" newwindow="yes"] Call Now![/button]

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SAD Seasonal Affective Disorder: How Low Light Conditions During Winter Affect Mood | Okeechobee

Seasonal Changes Affect People, Too

It shouldn’t be surprising to us that humans, like other animals, are susceptible to changes in weather and light conditions. Just as cooler temperatures and shorter days signal geese to prepare for migration, squirrels to stock their nests with food, and bears to hunker down for a long hibernation, some people experience physiological symptoms related to seasonal changes, as well. So, if you feel gloomy just thinking about the changes that fall brings and the approach of winter, it may not be your attitude that’s at fault. According to the Canadian Mental Health Association, symptoms of SAD may include weight gain, change in sleep patterns, depression, and a craving for starchy or sweet foods. Symptoms can be mild to severe. Mild symptoms, often called "winter blues", may cause lethargy, listlessness, or a feeling of unexplainable sadness. Severe symptoms may lead to depression and thoughts of suicide.

Tips to Help You Cope

Even if you may feel like hibernating with the bears, there are better ways of handling SAD symptoms. Here are some tips that can help you cope:

1. If you’re having thoughts about suicide, get help. See your family doctor, or call the Canadian Mental Health Association for resources in your area.
2. Starting the day right with a nutrient rich breakfast can help you feel better and prevent weight gain. If you’re not big on breakfast, try to have a piece of fresh fruit or whiz together a fruit/protein drink in the blender. Good nutrition is necessary for optimal health at any time, and especially now.
3. Get outside! Getting as much sunlight as possible can help alleviate the symptoms of SAD. Grab your camera and go for a walk, start a fall seed collection, or gather some leaves for pressing.
4. Exercise. Now is a great time to begin an outdoor exercise program. Instead of grabbing a doughnut on your break, get outdoors and move. You’ll feel better for it and starting now will be a lot easier than starting in January. Plan to try some new outdoor activities over the winter months. Check your local recreation centre or community learning guide for some ideas.
5. Consider light therapy. Installing full-spectrum light bulbs in places where you spend much of your time indoors can also help. Talk with your doctor about this.

Visit a treatment center in Okeechobee for more tips. Yes, fall is a reminder that winter is on its way. But the good news is, spring always follows winter and there is help for fighting those dreary winter blues. [button link="tel:863-623-4923" type="big" color="green" newwindow="yes"] Call Now![/button]

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Treatment Options for Panic Attacks: Will Cognitive Behavioral Therapy Work?

Millions of people around the world have problems with anxiety and panic attacks. A large number of them take medication to control anxiety, but that option isn't for everyone. Some people are simply against taking prescription medications if it's possible to avoid them, and others experience debilitating side effects that they are unable to tolerate. These anti-anxiety medications are also expensive, and not everyone can afford the medicine. No matter what the reason for staying off of medication, there are other methods to quell panic attacks, and cognitive behavioral therapy (CBT) is one of the most popular.

What is Cognitive Behavioral Therapy?

A person who uses cognitive behavioral therapy for panic attacks or other, similar problems gets a set of mental and emotional "tools" that he can use to experience fewer symptoms of panic and anxiety. The therapy is designed to reshape the way in which a person thinks so that previous thoughts and feelings no longer trigger a specific response - in this case, a panic attack. The therapy usually takes place over a 12-week period, although some people need to attend for a longer period of time. Cognitive behavioral therapy should always be undertaken with the help of a licensed mental health professional to avoid severe emotional trauma to the patient. While this kind of therapy might be uncomfortable to work through, a patient must be "pushed" to a certain extent before he can begin to recover from the symptoms of anxiety and panic attacks.

How Does Cognitive Behavioral Therapy Work for Panic Attacks?

In the case of panic attacks and other anxiety problems, a person usually experiences these anxious feelings in certain situations. Exposure therapy is used to show that person that he does not need to experience that level of anxiety, and that it is out of proportion to the event or place. It can be difficult and stressful for a person with panic attacks to be exposed to the source of his anxiety, but anxiety cannot stay at panic levels forever, and when performed properly, exposure therapy can yield positive results. Initially, some people who experience panic attacks find that their panic worsens during the first few weeks of therapy due to their exposure to circumstances that they fear. However, over time, the patient is better able to accept thoughts, feelings, sensations, places, and events without the activation of the panic response. Panic attacks are serious, and they can lead to serious panic disorder if they aren't treated, so finding a way to get panic attacks under control is very important. Cognitive behavioral therapy is only one of the methods used to control anxiety, but a large number of people find that it works well for them. It allows people to conquer their panic, learn to control it, and resume their normal lives, free from overwhelming worry and fear. Check out this playlist for more tips on how to deal with panic attacks. [button link="tel:863-623-4923" type="big" color="blue" newwindow="yes"] Call Now![/button]

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Anxiety: You Do Have a Choice | Miami

The feeling of generalized discomfort takes over

In the midst of feeling wonderful as we engage in our activities, we may experience a sudden rapid heart rate accompanied by shallow and rapid breathing. A feeling of generalized discomfort overwhelms. Just a minute ago, you were feeling great. It happened quickly and without notice. You think about it for a second, and you realize you just don't feel right. There are no obvious physical reasons - overall, your health is good. You eat well; you exercise; you take care of yourself. Yet, you continually feel antsy, jittery, out of sorts. You may well feel slightly or significantly depressed. You feel many things simultaneously. What could it be?

Caught up in thoughts and fears

These symptoms have a name: anxiety. They have a reason: you are living in your mind; you are living in your thoughts; you are living in your fears. You are not living in the present moment. You are living somewhere in the past or somewhere in the future. You are living anywhere but in the present moment. When I say you are not living in the present moment, I mean you identify more with your thoughts and feelings than you do with the business at hand. How can you live in the present moment if you are caught up in your thoughts and fears - your mind?  Why does this make you feel anxious? Isn't that a terrible thing? Aren't you really unwell? In truth, you may be fortunate that you are only experiencing a little bit of generalized anxiety. This is a good wake up call for you to start taking care of your mind properly. Anxiety, like almost all of the other terms which have been used to describe symptoms, is just that - a symptom, or a result of the actual source of the problem or situation. Symptoms are the experience of feelings and energies... They are the means by which we get to know that there is disorder in our mind or body.

Sit quietly and let the energy flow through you

So, how do you treat anxiety? It depends if you want to treat the symptom or if you want to treat the actual cause. If you want to treat the symptom, there are numerous ways to treat it. As a caveat, this author recommends that you go to a qualified health professional and of course get yourself examined. If you want to treat the actual cause of the situation, the first thing to do is to experience the symptoms. It may be difficult for you to do at first. It may be difficult for you to even understand what I am recommending. I am recommending that you sit quietly and openly in the face of your feelings of generalized anxiety, and let it be what it is. How do you do that? You can learn more about these things when you visit the nearest treatment center in Miami Florida.

You feel open for the first time ever

You sit down in a chair or lie down on your bed. In the quietude of your home or safe space, simply be still. Take a few breaths at a natural and normal pace. It only takes a few moments to do this. When you get a little calmer, and if you do this right, ultimately you will experience calmness and well being and peacefulness. Simply, sit and experience whatever comes up in your heart and mind. It is so beautiful. Perhaps, for the first time in your entire life, instead of rejecting and struggling with the feelings of your heart and mind, you are opening yourself to them. You are letting them be. You are going inside yourself. You are getting deeper. There is an entire world within you which opens when you sit quietly in it and accept it. It is the opposite of the frantic, frenetic thoughts of the judging mind, and the frequent, if not continual, rejection of other people, other ideas, other things which you do not feel comfortable with normally. It is when you reject the unfamiliar that you feel anxiety. Of course, you feel anxious; how can you feel good and happy if you are rejecting anything?

Intentionally choose health and wellness

Anxiety, and most of the disorders of the mind, and often the body, are treatable through opening instead of closing. Do not sell yourself short by accepting petty fears and drama. It is not who you are, and it is not what you have to experience. You can learn to be well and healthy and happy - now. Anxiety disappears in the face of wellness. They cannot coexist. Health trumps anxiety. Check out this playlist for more info. [button link="tel:863-623-4923" type="big" color="green" newwindow="yes"] Call Now![/button]

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Brain Function Under Anxiety and Stress: Reduce Stress by Smiling

Stress and anxiety can have very adverse effects on the brain and the way it functions. Many times stress acts as a process to deal with threats both physical and emotional. Under normal conditions stress is necessary to protect the body. However under unusually high stress situations the brain can actually be damaged by too much stress and anxiety.

Stress Cause

According to Robert Sapolsky, "the cause of the damage to the brain comes from the hormone adrenaline, norepinephrine, and cortisol. All of these hormones act to increase the heart rate and can act to diminish the feeling of pain". Robert Sapolsky has found that prolonged stress can shrink the hippocampus section of the brain. The hippocampus is one of the major components of the brain and is responsible for long term memory as well as spatial navigation. The function of the hippocampus section of the brain can be improved through decreasing the effects of stress. Taking charge in the way one deals with problems can dramatically decrease the stress one experiences. The first step in dealing with stress is identifying where the stress is coming from. Many times, changing one's outlook on life can decrease stress. Positive thinking is the key mechanism in controlling stress. We may not be able to control the environment around us; however, we can directly control the thoughts that go through our mind.

Stress Management

An extremely effective way of managing stress can be the act of smiling. Even if one does not feel like smiling, consciously smiling can have a big effect on ones mood. It can be that simple. When you feel very stressed, try lifting the corners of the mouth to form a smile. Notice the feeling from a smile and consciously focus on how good it feels. Smiling can be a very strong form of meditation. By smiling, one is letting their body know that everything is all right and is actually good! The body is tricked very easily. This can decrease the amount of adrenaline that is released and helps to decrease stress. Instead of telling the body it's time to fight or fly, a smile tells the body everything is good and it's time to relax and have a great time.

Relieve Stress

The reason smiling works so well is that it forces the body to release endorphins immediately. Endorphins can create a feeling of euphoria. Smiling therefore is a less addicting way to experience the euphoria producing hormones that can be felt by taking drugs such as cocaine or even heroine. Check out this video for some more information to live a better life. [button link="tel:863-623-4923" type="big" color="red" newwindow="yes"] Call Now![/button]

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Where to Find a Good Therapist: Methods to Locate a Pscyhologist, Psychiatrist or Counselor to Ensure Effective Therapy | Okeechobee

The best place to start when trying to find a psychotherapist involves asking friends and family for a recommendation. The best therapists often don't have to advertise and may not be part of any insurance plans. All of their clients may come from recommendations from satisfied clients. If privacy is a factor, use discretion about whom to ask. People seeking a therapist can also ask their pastor, medical doctor, nutritionist, chiropractor or hospital personnel for a referral. Organizations such as Alcoholics Anonymous and community non-profit agencies can also be good referral sources. Keep in mind though, that a good rapport between therapist and client is one of the most important factors in effective therapy. Even the "best" therapist in town may not click with every person and no one can predict what the chemistry will be between two people. People should not feel obligated to work with a therapist if they feel their personalities are not compatible.

Using Insurance to Find a Therapist

Using insurance plans, telephone books, online directories and newspaper ads are not the best ways to find a therapist. Insurance companies do not screen their providers beyond insuring that they are licensed. There really is no substitute for a personal referral. But if people must use their insurance companies or paid advertisements, it is still possible to find a wonderfully skilled and caring clinician. The person seeking therapy should read the descriptions, advertisements, or websites put out by the therapists and call the ones who deal with the types of problems the person has. Contact several different therapists and choose the one who seems easiest to talk to. Know what to look for when telephoning a potential therapist.

Family Service Agencies

Many towns have family service agencies that accept insurance or charge based on a person's ability to pay. Staff at these agencies tend to be underpaid. Therefore these agencies attract practitioners who may have little experience as well as student interns, whose time at the agency may be temporary. Even if the therapist has not been practicing for very long the therapy can be effective. If the relationship between therapist and client is very good and the therapist is dedicated to improving his or her skill, the therapy can be highly effective. Therapy, regardless of the setting, is likely to be most effective when the therapist regularly asks for feedback about the therapy from the client. Agencies also attract experienced, highly skilled, dedicated practitioners who are just not in it for the money. Some agencies offer free counseling in certain circumstances. It is good to know how long the therapist has been at the agency. The therapist will tell the client if he or she is an intern, but it doesn't hurt to ask. Never be afraid to ask questions. Therapists should answer all questions about their credentials non-defensively.

Finding a Therapist at an Institute

Some organizations with the word "Institute" in their title, such as, The Psychoanalytic Institute, are organizations where practitioners receive training in a certain type of therapy. Such practitioners are usually very dedicated to achieving good results with clients, and are a good place to seek therapy and referrals. All therapists, whether they are psychologists, social workers or counselors, should be able to provide clients with their license number and the name of their profession. These licenses are regulated by the states. Check out this playlist for some valuable info. [button link="tel:863-623-4923" type="big" color="green" newwindow="yes"] Call Now![/button]

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Defining Impulse-Control Disorders: Impulse-Control Disorders have a Great Impact on Sufferer’s Lives | Okeechobee

In her book, Head Case: Treat yourself to Better Mental Health, (Headline Publishing Group) Dr. Pamela Stephenson Connolly defines the behavior patterns of people with impulse-control disorders. She says that sufferers feel almost uncontrollable urges to do certain things that give them temporary relief and enjoyment. These feelings are usually short-lived and are soon replaced by remorse, guilt, shame and despair.

Understanding Kleptomania – Urges to Steal

Kleptomania is the urge to steal. The person often shoplifts items that they don’t need and never use. After the theft, the pleasure of success is soon replaced with guilt and remorse. People with kleptomania often live highly stressful lives and may suffer from mood and anxiety disorders as well. If caught, they are likely to end up in jail and this causes immense shame and embarrassment.

Understanding Pyromania – the Compulsion to Set Fires

People who suffer from pyromania have a profound interest in fire and struggle to control the urge to start one. They often come from a background of a violent and disturbed childhood. The fires are normally lit for pleasure and relief of fire-setting urges. They are not lit for vengeance, money or to hide evidence of a criminal act.

Understanding Gambling Disorder

There are three phases to gambling: victory, loss and despair. People with gambling disorder get caught in a cycle they cannot escape from and constantly convince themselves that they will recover their losses. Compulsive gamblers often end up bankrupt and may resort to fraud or theft to finance their addiction. Lying to families is common and great shame and embarrassment normally result when they are finally caught out.

Understanding Trichotillomania or Hair-pulling Disorders

This is a chronic impulse-control disorder where sufferers pull out their hair on a regular basis. This behavior eventually results in noticeable hair loss and embarrassment and shame. Sufferers often stop partaking in once-enjoyed activities such as swimming and dancing in the fear that their secret hair pulling habit will be revealed. Check out this playlist from Detox of South Florida for some tips and help.

Understanding Intermittent Explosive Disorder

This impulse-control disorder manifests as adults having violent temper tantrums. These are frightening to witness and the level of anger is normally way out of proportion to the trigger. During an outburst the person may destroy property and cause physical harm to those around them. Intermittent explosive disorder is often the cause of domestic violence and road rage. Many impulse-control disorders are associated with other conditions such as bipolar disorder, mood and anxiety disorders, substance abuse and personality disorders. If people can overcome the fear and shame of admitting their problems, there is help available. Treatment is normally a combination of medication, psychotherapy and cognitive behavioral therapy. Live a better life with the help of the best treatment center in your area. [button link="tel:863-623-4923" type="big" color="green" newwindow="yes"] Call Now![/button]

Defining Impulse-Control Disorders: Impulse-Control Disorders have a Great Impact on Sufferer’s Lives | Okeechobee was originally published on Detox of South Florida's Blog

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Panic, Stress, Anxiety Attacks, How to Tell Them Apart, and Why? | West Palm Beach

Currently, the National Institute of Mental Health (NIMH) suggests there are approximately 40 million individuals who experience panic attacks, stress attacks, or anxiety attacks. These symptoms are by far the most under-reported, most frequently occurring encounters for many adults states Arizona Casa/FCRB Training in Anxiety Disorders, and there are distinct differences between the types of attacks.

Differences Between Anxiety Disorders

Anxiety Disorders are a category in the DSM-IV, which analyzes the differences between panic, stress, and anxiety attacks. This analysis is important so a doctor can accurately diagnose which anxiety disorder an individual has.  The specific information about the patient's attacks guides the doctor through the complex maze of anxiety disorders to rule out the ones that do not apply. Knowing which disorders to consider will enable the doctor make a proper diagnosis. Then, appropriate treatment plans can be discussed.

Symptoms of Panic Attacks

A panic attack occurs suddenly, intensifies quickly, and reaches its magnitude in approximately 15 minutes or less. Panic attacks can create such feelings of fear that an individual can feel like their throat is closing, their stomach is upset, or that they may even pass out. It is not unusual to perspire heavily or experience the sensation of a heart attack occurring, according to the DSM-IV criteria. The most important fact to remember is a panic attack is often unexpected, it just happens.

Evidence of Stress Attacks

Stress attacks are known to occur when a certain sound, thought/dream, or smell relative to the initial traumatic event, triggers another attack of intense fear. The initial event is repeatedly experienced over time because it is viewed as an assault on ones principles or on one's physical body. In some cases, according to the DSM-IV, stress attacks may continually happen for up to approximately four weeks and then cease. It is the length of duration of the attack, related to the initial traumatic event, that determines if an individual is experiencing stress attacks. Check out this playlist from West Palm Beach for some tips to living well.

Manifestation of Anxiety Attacks

Unlike panic attacks which occur suddenly, anxiety attacks involve feelings of apprehension and doom. The DSM-IV explains there can be an inability to focus as well as continual feelings of tiredness. Anxiety attacks are not related to an initial traumatic event as in the case of Post-traumatic Stress Disorder. Additionally, one would not engage in repetitive behaviors to reduce obsessions or compulsions. However, insomnia and other problems affecting sleep can be experienced as a result of an anxiety attack. According to Brown, O'Leary, and Barlow's study in the Clinical Handbook of Psychological Disorders, Third Edition: A Step-by-Step Treatment Manual, the inability to control excessive worry is a notable symptom of anxiety attacks.

Treatment Solutions for Anxiety Disorders

Treatment for panic, stress, or anxiety attacks may include psychotherapy, medications, or a combination of both. Different types of psychotherapy are available for each diagnosis based on how well they work. New therapies and a combination of therapies are being studied continually for effectiveness. A variety of medications are also available for the different types of attacks an individual experiences. As is the case with new therapies, combining medications are also being studied. In some cases, psychotherapy and medications together may be the best treatment, depending on the diagnosis. It is a wise person who likes to be informed about their life experiences. However, it is of the utmost importance for individuals to contact their own physician if they feel any of the above information applies to them. Of particular importance is if unexpected attacks occur more than once, or if excessive worry cannot be controlled, or the duration of the attacks continues to occur over a long period of time. Doctors do not self-diagnose, and it would be a good idea to follow the same principle; so please contact your own physician to get the correct diagnosis and treatment. Visit the best treatment center in West Palm Beach and know more ways to live better. [button link="tel:863-623-4923" type="big" color="red" newwindow="yes"] Call Now![/button]

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Overwhelmed by Work Stress,Anxiety: Stress Reduction, Anxiety Relief from Overwhelm and Overwork

Millions of people are feeling stress and anxiety, and are overwhelmed by increasing responsibilities at work and home. Stress anxiety is compounded when family responsibilities must be faced after a stressed out work day. It's no wonder so many people are anxious to find stress reduction cures and stress relievers.

Stress Anxiety

Stress and anxiety are normal reactions to internal or external forces that take people beyond their normal comfort levels. Stress can result from simply too much to do, or the anxiety of a values conflict.

Overworked, Overwhelmed and Stressed Out

The potential for being overworked, overwhelmed , and stressed out is very high in today's do-it-all, have-it-all culture. Many believe the cure for stress and anxiety is to work more efficiently. Multitasking is a favorite strategy, yet researchers have proved when we multi-task we actually accomplish less and with lowered quality. Multi-tasking is not a stress reliever. It's more likely that the answer to too much to do is doing only the important tasks and doing them one at a time. Here's how...

Six Stress Management Keys

These six keys to stress reduction from overwhelming work will help you get back your work life balance.

• Identify: Work day tasks can overwhelm when viewed at the end of the day or week, but lend themselves to rational analysis when captured on paper. For one week, keep a log of each task and how long you spent on it. Don't forget to log activities such as interruptions from co-workers, coffee breaks, checking email and weather reports, office gossiping, and other sidetracking events. You'll know that you captured nearly everything if your logs account for your normal work day.

• Analyze: Now analyze your week's worth of data with a detached and critical eye, think like an IRS auditor going over your tax return. The goal of this step is to find time-wasters, those activities that don't contribute to successful completion of your job. Use the 80/20 rule. If you're a sales person, look for the 20% of your tasks or customers providing 80% of your sales. If a writer, determine the activities that generate 80% of your output.

• Prioritize: Identify the tasks most critical to performing your main job function and look back over your log. Was most of your time spent on these critical tasks? If not, it's time to ruthlessly pare your activities. If the offending activities come from your boss, it's time to ask for a priority list of your responsibilities. Don't accept "they're all equally important."

• Stay on task: Research studies show that our brains are built to do one thing at a time. Each time we're interrupted, we lose time, focus, and quality in going back and forth between tasks. As complexity increases, the problem worsens. Jealously guard your ability to stay on task. Discipline yourself to check email and phone messages once or twice a day at set times. Ask your co-workers to honor no-interruption times of the day. Let them know you'll respond to email and voicemail at set times and then follow through so they know they can count on you.

• Automate: Each important but routine activity is a candidate for automation. For example, develop form letter responses to your routine communications. If you can't automate, develop an efficient routine and always follow it.

Outsource: Don't assume that you must continue to do everything yourself. Evaluate each task and responsibility for an opportunity to delegate, assign, convince, or hire someone else to do it. Be creative. Remember that your goal here is to reduce your workload and the resulting stress anxiety. Check out this playlist for more information to live better. [button link="tel:863-623-4923" type="big" color="green" newwindow="yes"] Call Now![/button]

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