Methods for Managing Anxiety

from “Anxiety Management Techniques”, by Margaret Wehrenberg. Psychotherapy Networker Sept/October 2005, pg 47-60. Method 1: Manage the body! Eat right, avoid alcohol, nicotine, sugar, caffeine, and Nutrasweet. Regularly practice deep, calm breathing, learn to stop catastrophic thinking, and keep a ‘Panic Journal’. An easy acronym to remember is CATS. Avoid caffeine, alcohol, tobacco, sugar, &…

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Setting Boundaries is Important in Understanding our Mental State of Depression or Anxiety

“We cannot simultaneously set a boundary and take care of another person’s feelings.” – Melody Beattie What is a boundary? Most people are aware of boundaries for material objects, yet struggle in implementing emotional, physical, spiritual and mental boundaries for oneself. The purpose of setting a healthy boundary is to protect and take good care…

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Treatment for Depression & Anxiety Require a Look at Life Transitions – Negative and Positive

Positive Life Transitions: marriage, the birth of a child. winning the lottery, graduating from school, changing jobs. Negative Life Transitions: going through a breakup, death of a loved one or watching a loved one deteriorate, living with a chronic illness, getting older. Many people are afraid of change. We tend to prefer routine and stability…

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5 Key Stress Management Tips

You can reduce stress or manage it productively by using some of these strategies: Express your feelings….with friends, a counselor, write in a journal, compose a letter you don’t mail, write a poem or essay. Don’t be afraid to ask for help. Do just one thing at a time. Prioritize the things you need to…

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10 Major Principles of Intuitive Eating

REJECT THE DIET MENTALITY. Throw out the diet books that offer you false hope of losing weight quickly, easily, and permanently. HONOR YOUR HUNGER. Keep your body biologically fed with adequate energy and carbohydrates. Learn to honor your first biological signal and set the stage for rebuilding trust with yourself and food. MAKE PEACE WITH…

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Understanding Gender Differences in Men & Women

“When you love someone, you love the person as they are, and not as you’d like them to be.” — Leo Tolstoy Humankind has spent an inordinate amount of time trying to figure out the differences between the genders. And it sure does get us into trouble sometimes!! There are no easy answers to the…

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Can a Couple Recover from an Infidelity or an Affair?

Some of the couples I see enter therapy after discovering an affair or what one partner considers infidelity or a breach of trust. This can shake the foundation of a relationship to its core in a very strong way. We work to develop a specific plan of how to make sense of what has happened…

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Understanding Communication Challenges in Couples

“It takes two to speak the truth–one to speak and another to hear.” – Henry David Thoreau It isn’t about the position of the toilet seat or who takes out the garbage! It also isn’t always fighting about sex and money! These are just underlying symptoms of a true lack of communication. 72% of therapists…

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How does self-esteem relate to depression and anxiety?

What you believe about yourself is often derogatory even though psychologists estimate that over 90% of your beliefs are unconscious and that most of your unconscious beliefs were created as a result of thoughts that you were positively and negatively programmed to believe. Most of your core beliefs were formed when you were a small child….

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3 Keys to Happiness in Daily Life

It doesn’t take a whole new routine to instill a dose of happiness into your day—but it does take a little self awareness. 1. Be grateful for the good & the bad. Research shows, grateful people are happy people. It’s also important to understand that happiness is not the absence of negative feelings. Gratitude is…

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