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Six ways to reduce anxiety

Posted by Collaborative Counseling

According to the ADAA, anxiety disorders affect 40 million American adults every year. In addition, we are living in a very anxious time with all that is happening with COVID-19. While it is common to experience anxiety on a daily basis, there are also small steps to take to reduce the anxiety in our lives.

Here are six simple ways to fight the stress in your life.

1. Meditation and breathing

There are many ways to engage in mindful breathing and meditation, but one way in particular is yoga practice.  Yoga helps you connect your mind and body. According to one study, researchers found that yoga practice shows a decrease in anxious and depressive symptoms in a variety of populations. 

2. Grounding

This is a technique that connects you to the present moment. Use the 3-3-3 rule in time of anxiousness. Name 3 things you see, 3 things you hear and move 3 body parts. Doing this will bring you back to the present moment and help you focus on what is happening around you.

3. Put stress in perspective

Take a step back and view your stress as part of a bigger picture. Try to maintain a positive attitude, and keep doing your best with the situation in front of you. Laugh often!

4. Food and drink

Limit alcohol consumption and stick to healthy, well-balanced meals. Avoid skipping meals, plan ahead and always have a healthy snack option on hand.

5. Reframe

Rethink your thoughts and fears. Often times when we are anxious, we think of worst-case scenarios. Each time a worry comes into your mind, reframe the thought and speak what you know is true about the situation. 

6. Practice saying no

Saying no to requests that others ask of you isn’t always selfish. By saying no to some things, you allow yourself to give more time and energy to the tasks that are already on your plate.

For some people, it can be very difficult to turn other’s requests down. To find more information about when and how to say no, check out this resource: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044494  

These techniques can be a small step in reducing the anxiety in your life. If you or someone you know is looking to set up an appointment with a counselor, our therapists at Collaborative Counseling are open to scheduling new clients through the Telehealth platform, so don’t hesitate to reach out today.

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23

Stressed? Take a Step Outside

Posted by Collaborative Counseling
yellow flowers with a view of mountains outside
Spending time outside can greatly reduce stress levels and improve physical health. #outdoors #healthyliving #mentalhealth

Life is stressful. For most people, the term ‘stressful’ is a major understatement to say the least. From work to studying to being home with kids or whatever your day consists of, it’s often tough to relax. Taking a moment out of your day to step outside and enjoy nature can ease some of that!

Here is a look into what happens in your body when you are in natural spaces:

  • Lowered cortisol levels – when your cortisol levels are constantly raging, like in periods of high stress, there is more risk for depression/anxiety, weight gain, trouble focusing, and issues with your heart
  • Lower blood pressure – the fresh air and view of nature help in keeping your heart and mind healthy
  • Better sleep – spending time outside helps people not only get a deeper sleep, but sleep longer through the night
  • Improved immune system – being outside exposes your body to a wide variety of healthy bacteria that work to improve your bodies natural defenses
  • Increased exercise – people are more likely to get moving when they spend time outside whether that is walking/biking/swimming/etc which is always great for you as a whole

There are many ways that immersing yourself in nature can get you that much needed break! Not sure where to start? Walk through a local park on your lunch break. Maybe go for a bike ride with a friend. Even having a view of natural environments or plants in your house can make a difference!

It’s time get serious about caring for the bodies we live in every day. Take that step outside and enjoy the warm summer weather that is just around the corner! (But don’t forget your sunscreen!)

Want to learn more? Click here.

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