Anxiety Archives - Page 2 of 3 - Andy D’Addario, LPC

December 31, 2019 by Andy D'Addario

The Amazing Benefits of Meditation

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:

A Better Night’s Sleep

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.

Lowers Stress Levels

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.

Decreases Loneliness in Older Adults

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.

Getting Started with 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.

December 15, 2019 by Andy D'Addario

5 Ways to Effectively Manage Anxiety

If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While anxiety can feel debilitating, there are ways you can manage it.

Slow Your Breathing

When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.

When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.

Limit Caffeine

Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.

Exercise

Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.

Make a List

One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.

Remind Yourself of Reality

When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.

It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.

If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.

October 31, 2019 by Andy D'Addario

5 Subtle Exercises to Calm Anxiety in Public

According to the Anxiety and Depression Association of America, 40 million adults over the age of 18 suffer from an anxiety disorder. If you are one of them, you know how difficult your life can feel most days.

When anxiety strikes, the world around us can become a sort of funhouse, only not that much fun. It’s important to be able to self-soothe in these instances. But how can you calm an anxiety attack subtly when you’re out in public?

Breath Work

As soon as you feel the anxiety coming on, focus intently on your breathing and nothing else. Begin to take slow… deep breaths. Inhale for a slow count of three… hold for a count of three… and exhale for a count of three. Slow deep breaths send a signal to our body that we are not under attack and everything is okay.

Talk to Yourself

In your mind, remind yourself that you are having an experience but that you are NOT that experience. While you feel that something is wrong, remind yourself that you are actually safe and all is well.

Visualize

Think of something that calms you. This may be your childhood bedroom or your grandparent’s home. It could be your favorite beach or your own bathtub. Simply put yourself IN that space. Use your full imagination to feel yourself there and allow the calm to settle over you.

Carry Lavender Oil

Keep a small vile of lavender oil in your purse or pocket and inhale its scent. You can even rub some between your finger and then rub on your temples to calm down.

Practice Listening Meditation

If you’ve never tried listening meditation, I highly recommend it for everyone. But it can be especially beneficial when you are feeling anxious, and here’s why. Listening requires you to stop thinking. Try it now. Stop reading and instead listen to all of the ambient sounds there in the room with you, outside the door and window.

What do you hear?

Let your sense of hearing grow and grow, picking up more subtle sounds. The buzz of the lights overhead… the noise of the ice maker… a bee at the window… your dog’s collar down the hall…

It’s actually a very fun exercise to do. And in order to REALLY GIVE SOUND YOUR FULL ATTENTION, you can’t think while listening. It’s a bit like trying to juggle while standing on your hands, it simply cannot be done.

Much of our anxiety comes from our anxious thoughts. It’s our reptilian brain trying to keep us alive by alerting us to all of the dangers around us. But when we meditate, this mind chatter goes away.

When an anxiety attack comes on, life can feel unbearable. The next time this happens to you in public, try one or more of these techniques.

And if you’d like to speak with someone about your anxiety, please get in touch. I’d be happy to explore treatment options.

July 16, 2019 by Andy D'Addario

10 Signs You Might Be a “Highly Sensitive Person”

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.

Signs You May Be a Highly Sensitive Person

If you are curious whether you may be part of the population that is highly sensitive, here are 10 signs to look for:

You are quick to feel negative emotions such as sadness and anxiety.
You may feel physical symptoms in relation to these emotions, such as headaches and muscle tension.
You become overwhelmed with physical stimuli such as sound, light and smells.
You have never felt comfortable around crowds. The energy of the crowd easily overwhelms you.
You become very emotional over the injustices of the world. (you cry or become angry at the thought of children or animals being harmed, as an example)
You often worry what others think of you.
You take things personally.
You have a hard time letting things go and receiving critical feedback.
You avoid most social situations and prefer to stay home alone.
You startle easily to loud noises.

Benefits of Being a Highly Sensitive Person

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.