Monthly Archives: February 2022

How to End Anxiety Through Meditation

Once Upon a Line, , , , , , ,

When it comes to using meditation to manage anxiety, multiple studies have reached the same conclusion. Mindfulness can help you to stop worrying. Almost 7 million Americans experience Generalized Anxiety Disorder, and many more have occasional bouts of fretfulness due to pressures at work or home. While you can’t remove the stress from daily life, there are steps you can take to feel more at ease. Try these natural remedies.

Anxiety-Related Benefits of Meditation

Researchers have been studying how meditation affects a wide variety of health issues. The American Medical Association, reported that meditation appears to be most effective in addressing anxiety, depression, and pain management.

  1. Focus on now. Most anxiety tends to be centered on rehashing the past or anticipating the future. Meditation encourages you to engage fully with the present moment. Your attention switches from useless regrets and fears, to constructive endeavors.
  2. Connect with your body. Chronic anxiety takes a toll on your physical health through inflammation and other symptoms. Scanning your body reminds you to lower your shoulders and unfurrow your brow.
  3. Change your brain. Meditation alters your brain so your contentment will grow. Stress hormones decrease and serotonin levels rise. Gray matter enlarges, while the amygdala, which processes fear, shrinks.

How to Meditate to Reduce Anxiety

Meditation can be adapted to suit your individual needs. Take classes or sit at home for free on you own schedule.

  1. Start off gradually. The benefits of meditation can often be seen within a week or two, and even 10 minutes a day pays off. Set aside a brief time each day for contemplation.
  2. Clarify your purpose. You may want to use meditation as part of your spiritual practice or take a completely secular approach. Meditation is not necessarily religious. You can develop greater peace of mind with your own set of beliefs.
  3. Separate facts from feelings. Introspection helps you to distinguish between actual events and your inner thoughts and emotions. As you train yourself to think objectively, you can achieve greater control over your reactions.
  4. Develop insights. Examining your mind also helps you to understand yourself and others. You may discover the root causes of your anxieties and how best to deal with them. Maybe you’ll want to replace negative expectations with a sense of curiosity. Perhaps you’ll pay more attention to the kindness you receive from others instead of conflicts.
  5. See your doctor. While meditation is powerful, your physician may recommend treatments including cognitive therapy and medication if your anxiety persists. You can still practice meditation and other self-care to aid your recovery. Let your doctor know what you’re doing on your own.

Other Natural Anxiety Aids

Meditation is even more productive when you combine it with other healthy lifestyle choices. Take a look at your daily habits.

  1. Eat whole foods. A diet full of processed foods and sugar aggravates anxiety and depression. Get most of your calories from vegetables, fruits, whole grains, healthy fats, and lean proteins.
  2. Limit alcohol and caffeine. Too much coffee may give you the jitters, and self-medicating with alcohol usually backfires. See if cutting back makes a difference.
  3. Exercise more. Physical activity melts away anxiety and stress. That’s especially true for vigorous aerobic workouts like running or rowing. When I am at the gym, I have to force myself to leave. I find working out very addicting.
  4. Rest and relax. Fight anxiety with a good night’s sleep and occasional breaks during the day. Go to bed on a consistent schedule.

If anxiety is interfering with your life, help is available. Achieve greater peace of mind through meditation, and see your doctor if you need additional support. You tube has a lot of free meditation guides and resources.

To Your Success,
Juan

Can Changing Your Diet Really Help With Anxiety?

Once Upon a Line, , , ,

Did you know your diet can affect anxiety levels? If you’re tired of only using medications for your anxiety, consider how you can incorporate lifestyle changes such as diet modifications. As with any change you may be considering, talk to your doctor ahead of time about any concerns you may have. 

Try these diet strategies to help lessen anxiety symptoms:

  1. Eliminate alcohol. Although there is a belief alcohol relaxes the body, it can be harmful for those with anxiety. Alcohol makes you more dehydrated. It can also affect hormone levels, and cause changes in your brain, including gamma aminobutyric acid (GABA) which helps to regulate anxiety.
  • If you drink too much, you may not be eating enough. Alcohol has a lot of calories and carbohydrates. Not getting the right nutrition can increase anxiety. Experts point out that the toxins in alcohol can increase anxiety attacks. 
  1. Watch out for caffeine. Kicking a caffeine habit is tough. However, eliminating caffeine can help reduce anxiety. 
  • Too much coffee can act like a stimulant for anxiety. Pay attention to other hidden sources. Red Bull might give you a much needed boost, however, the long term effects are detrimental. Caffeine can increase your heartbeat, and make you feel like you are having a panic attack
  1. Beware of refined sugars. Refined sugars can make anxiety worse, they hide in many of the foods you eat. They act like a stimulant.
  • Carefully read labels to ensure that there are no refined sugars. Consider downloading a free food and nutrition app, to help when grocery shopping. Refined sugars can be in many things that you might not even suspect, including bagels, cereals, oatmeal, crackers, and other products. Even canned vegetables may have unnecessary added sugar. 
  1. Get enough B vitamins. Research shows a lack of B vitamins in your body can contribute to anxiety.
  • It’s easy to get a deficiency of these vitamins, so try to eat more legumes, meats, eggs, rice, leafy greens, and other sources of these nutrients. Consider eating more asparagus and avocado. Studies have revealed that these two vegetables can lessen the symptoms of depression and anxiety. Avocado has B vitamins and asparagus have folic acid. 
  1. Look for your own triggers and eliminate them. You may have specific foods that trigger anxiety, so it’s important to determine which foods can negatively affect you. 
  • In some cases, the anxiety-triggering foods or beverages are linked to traumatic events. A difficult memory can rise to the surface after eating or drinking them, causing anxiety. In other cases, food intolerances and allergies may cause anxiety. There are reports that show Many of the common triggers include dairy, gluten, processed foods, soda, and fried foods.
  • Keep a food journal and track how you feel after eating dairy, fried foods, or other things you suspect may be triggers. Make a note about your emotional well-being before and after eating each item. This will help narrow down the list and make it easier to see what food should go. 

The food that enters your body can affect more than just the scale. It can also affect anxiety levels. Pay attention to what you eat each day and keep track of anxiety symptoms that manifest themselves after you eat certain foods. I hope this post helps you examine how diet does affect your mood. Once you have identified that both are linked, consider a Nutritionist consultation. Please feel free to share this article with anyone in your circle!

To Your Success,
Juan

7 Tips To Help Support Your Partner With Anxiety

Once Upon a Line, , , , , ,

If you are married to, or have fallen in love with someone who suffers with anxiety, you may know how difficult life can be for them. Luckily, there are things that you can do to help to support them, making life more joyous for you both. Let’s dive right in.

Consider these ideas:

  1. Avoid trying to fix them. Acknowledge that you are their wife, husband, boyfriend, girlfriend, partner, or lover, and not their Therapist. While you can be there to help support them through any tough times, it’s important to avoid pressuring them into behaving how you believe they should behave.
    • When you put such additional pressure on them – even if you think that following your advice would help them – you may cause them to feel as though they have failed you, which will only exacerbate any anxiety they are feeling.
  1. Avoid telling them why they shouldn’t be afraid of something, no matter how tempting. Even if you think your partner fears are irrational, telling them what you think most likely will not help.
    • Instead, you can initiate a discussion around why this particular issue is upsetting. Sometimes talking can help reduce any fear being suffered.
  1. Be honest with your partner. Avoid treating them as a child who cannot cope with any sort of bad news. This can cause a challenging dynamic in your relationship.
    • Instead, be honest. For example, if you are going to be late getting home, let them know so they won’t imagine you dead in a ditch. If you have a large bill to pay, keep them in the loop instead of trying to hide it.
    • Hiding the truth can lead your partner to picturing the worst possible scenario.
  1. Understand that their idea of happiness may be different than you own. Some people may find happiness in partying or dancing, while others enjoy traveling and showing off those Instagram pictures.
    • Someone with anxiety may find happiness in a day passing without suffering from a panic attack. These small victories can mean a lot.
  1. Make them feel safe. This is one of the most important tips. Someone who suffers from anxiety may feel unlovable. Reassure them that you are both on this journey together.
  1. Remember that you are allowed to live your life. Just because your partner has anxiety does not mean that you can’t have a life of your own. You are still allowed out to meet your friends, go to a party, have hobbies, or do something else just for you.
    • When you leave the house without your partner, reassure them you are going to be okay, you will be thinking of them, and you will soon be back home safe and sound.
    • Whether your partner has anxiety or not, practicing self-care is important! Self-care helps to keep you physically and mentally fit and can prevent feelings of resentment against your partner.
    • Remind yourself that you and your partner are more than just anxiety. Anxiety does not define either one of you.
  1. Ask their opinion. Your partner may already know some things that you can do to help them relieve anxious feelings. Listen to them! No one knows them better than they do, and what they have to say is important.

Putting these ideas into practice can help relieve anxious feelings and strengthen your relationship with your partner. A counselor, therapist, or support group can also help immensely with additional strategies and techniques, to alleviate anxiety and strengthen your bond as you go through this journey together.

What do you think of these tips? Which one will you implement?

To Your Success,
Juan

7 Tips to Help Your Child Deal With Anxiety

Once Upon a Line, , , , , ,

 

If you are the parent of an anxious, shy child, you know the constant worry about how the world is reacting to them. It can be a scary place, and many children have good reason to worry. However, many children worry much more than is reasonable for the situation.

Anxiety isn’t always a bad thing. A person should be worried if they’re in a dangerous situation, for example. Anxiety is protective, but too much or inappropriate anxiety isn’t healthy.

Use these strategies to help your child overcome their anxiety:

  1. Be supportive and patient. It can be frustrating when your child is constantly worried about things that seem meaningless or silly. However, the anxiety they feel is just as real to them, as your anxieties are to you. You don’t get to choose the emotions or fears of other people.
    • Let your child know you’re sensitive to their feelings and are always there to support them.
  2. Avoid giving too much warning about a stressful event. If you know your child stresses out about going to the dentist, it’s best not to announce a dentist appointment three weeks in advance. The morning of the appointment is just fine. For some children, it might be even better to say, “Put on your shoes, we have to go to the dentist.”
    • Too much notice can provide too much time to worry. Figure out how much time your child needs to keep their anxiety at a minimum. Some children appreciate a little time to process what’s going to happen. Every situation and household is different.
  1. Talk it out. Ask your child what they’re worried about and why. Talk about why this fear is or isn’t valid. In other words, look for evidence to prove or disprove the reason for the fear.
    • If the fear is valid, develop a plan together to handle the issue.
    • If the fear isn’t valid, help your child to trust the evidence they found that negates the reason for the anxiety.
  2. Help your child to keep their attention on the present. We can only worry when we project our attention into the future and imagine negative outcomes. This is largely a habit.
    • Teach your child to focus on the present moment and their surroundings. Show your child that it’s more effective to focus on what is, rather than what might be.
  3. Take a look at your home life. Is your home life stressful for your child? Do you and the other parent get along well, or is there a lot of tension and arguing? Are there financial pressures in the household, the child is aware of?
    • Children might give the impression that they’re not listening, but they are surprisingly adept at figuring out what’s going on.
  4. Avoid avoidance. You might think you’re being nice if you help your child to avoid everything that causes them to feel anxious, but you’re actually contributing to the issue.
    • Each time your child is allowed to avoid the situation due to anxiety, there’s a part of her brain that says, “Hmmmm. If I make her feel anxious, we can get out of doing these things.”
    • The brain quickly learns what works. Next time, the anxiety will be even stronger. The brain will continue turning up the volume, until it’s satisfied.
    • Avoiding a stressor brings relief, which is very rewarding. The urge to avoid only becomes stronger as it’s reinforced.
    • Be supportive but avoid letting them off the hook.
  5. Get professional help. It’s very challenging for a parent to effectively help a child with moderate to severe anxiety issues. It’s likely that professional help will be useful. Find a therapist or psychologist that specializes in children of your child’s age.

Many children suffer from worry. They’re under a lot of social scrutiny at school, and kids can be cruel. They have little control over their lives. Most aspects of their lives are controlled by parents or teachers.

If your child is anxious, it can be heartbreaking to see them worry all of the time. It can also be frustrating when their worries seem pointless to you. Be supportive, patient, and get professional help if your efforts prove to be insufficient. 

Got a partner who suffers from anxiety? You’ll want to look out for the next post.

To Your Success,
Juan

What You Need to Know About Health Anxiety

Advice, Life Lessons, Support/Encouragement, , , , , , ,

When you’re living through a pandemic, it’s natural to pay more attention to any symptoms that seem suspicious. However, if these concerns are interfering with the quality of your life, you may be experiencing health anxiety.

That’s the modern name for what used to be called hypochondria. It often starts in early adulthood and grows more serious as you age. You may be convinced that you have one or more major illnesses, even if lab tests and other evidence prove otherwise. Health anxiety varies in intensity. You may be able to put your mind at rest with some effort on your own, or you may need to seek professional care. Try this guide for understanding your options.

Medical Care for Health Anxiety:

  1. Consider counseling. Health anxiety is often connected to other disorders, including other forms of anxiety. You may benefit from cognitive behavior therapy or similar methods that can help you address your overall well being.
  2. Take medication. Talk therapy may be enough, or your doctor may prescribe drugs. That could include antidepressants and anxiolytics that reduce anxiety.
  3. Communicate clearly. If you tend to exaggerate your symptoms, it may be difficult for your doctor to assess your condition. Keeping a journal may help, or you could ask a spouse or partner you live with to share their observations.
  4. Explore family history. You may be more prone to health anxiety, if you or a family member had a serious illness while you were growing up. Let your doctor know if this could be a factor.
  5. Seek appropriate care. While many patients with health anxiety spend too much time at the doctor’s office, others go the other extreme. If you’re afraid of finding out you have an illness, keep in mind that early diagnosis can often give you the best possible outcome.

Self Care for Health Anxiety:

  1. Educate yourself. Maybe you perceive ordinary experiences as being more dangerous than they really are. Learning about common minor ailments could help you keep things in perspective, when you have a headache or an upset stomach.
  2. Limit online searches. On the other hand, maybe you’re overwhelmed from reading too many medical sites. Take a break and find other pastimes. Like you, I have Googled my symptoms when I felt unwell, and convinced myself it was time to get my affairs in order.
  3. Help others. Shifting the focus away from yourself is one of the most effective and constructive distractions. Volunteer at a food bank or animal shelter in your area. Start a community garden in your neighborhood. Find a cause you can get behind.
  4. Manage stress. Chronic tension can aggravate any condition, including anxiety. Try to think positive. Experiment with relaxation techniques to find what works for you. Listen to music, or book a massage.
  5. Be active. Do you avoid doing things you used to enjoy because you think you’re not strong enough? Encouraging yourself to stay engaged could lift your spirits and help you to be more realistic about your abilities.
  6. Sleep well. Anxiety interferes with sleep, and sleep deprivation leaves you feeling out of sorts. Make it a priority to stick to a consistent bedtime that gives you 7 to 8 hours of rest each night. Limit alcohol and caffeine, especially later in the evening.
  7. Breathe deeply. For fast relief, practice breathing exercises that can calm you down or give you energy.
  8. Build support. Let your family and friends know how they can help you. Talking with someone you trust may help you deal with emotional issues that could be contributing to your health anxiety.

If you think you or a loved one may be troubled by excessive and irrational health concerns, talk with your doctor. An effective treatment plan can help you to take care of your mental and physical wellbeing and enjoy life more.  The next three posts will offer ways and tips to help family members with anxiety. Look forward to having you.

To Your Success,
Juan

 

I’d Rather Die.

Once Upon a Line, , , , , , ,

…than speak in public. Is this you? Cold sweats, tongue tied, sweaty palms, trembling, hives…Fortunately, I do well enough, but it doesn’t mean that right before I take the podium, butterflies don’t suddenly appear, and leave as quickly as they come. I have spoken in front of thousands, taught classes, and took part in debates. The comfort and ease did not magically appear.

If you find yourself getting anxious at the thought of meeting new people, or speaking in front of a group, you may be suffering from social anxiety. According to the American Depression and Social Anxiety Organization, more than 6% of Americans suffer from SAD (Social Anxiety Disorder). It affects men and women equally, often beginning at age 13. More than a third of those suffering with the condition, wait years before seeking help. Social anxiety causes one to avoid social situations. Many people rely on self-medication, drugs, and alcohol, to get them through life.

Luckily, there are methods you can use to find relief in healthy ways!

Try these effective strategies:

  1. Put yourself out there. It can be a daunting prospect, but try to accept invitations, even if you don’t particularly want to go. With a positive attitude, the more you practice, the easier it becomes.
  1. Get help from a professional. Of course, talking to a close friend about your anxiety may help, but remember they aren’t trained for this. Make an appointment to speak to a professional therapist. They should be able to suggest some customized coping mechanisms that would work for you.
  1. Strengthen your overall health. Poor health can leave you feeling anxious. Eat nutritious foods and exercise regularly. Both uplift your mood and can decrease stress and anxiety. Exercise has been shown to release feel-good hormones.
    • Besides getting some exercise, joining a local fitness class can also allow you to practice meeting new people while those feel-good hormones are in full effect. Plus, who knows – you might just make a new friend.
  1. Write it down. List the times that you have managed to overcome your fears. What did you do in the situation? How did you feel when this happened?
    • Whenever you encounter an event where you are feeling socially anxious, write that down, too. How does it compare with the ones on your list?
    • Regular reflection of the times you were successful combating your fears, can help with current situations.
  1. Congratulate yourself. You may not be confident in public, but you have plenty of other things to be proud of! Recognize and remind yourself of any achievements. This will help boost your confidence.
  1. Practice your social skills. Learn how to make introductions and give compliments. Practice making eye contact and remembering names. Listen to what others have to say and keep the focus on them – not you.
    • These few skills will not only help you through a social situation, but the other person will walk away from the conversation feeling like a million bucks!
    • Remember – others will not always remember what you said, but they will remember how you made them feel!
  1. Join a support group. Talking to others who are undergoing the same challenges can be comforting. Group members can encourage, offer support ,and advice from their own experiences.
  1. Try going to new places. You’ll meet new people. I have taken many solo adventures abroad, and I’m still in touch with some of the best people I know. Using your new skills to interact with them will give you more practice and confidence in dealing with social situations.
  1. Remember that you don’t need to be perfect. Those with social anxiety have a tendency to believe they need to be perfect. This is not attainable for anyone! Instead try and enjoy the moment and have a “that’ll do” attitude.
  1. Read a self-help book. There are many inspiring stories about others with social anxiety who have transformed their lives after overcoming their social fears. These stories can motivate and encourage you to keep trying..

Breaking the cycle of social anxiety will take some time and practice, but you can do this! Reward yourself for each small step you make. Focus on the journey ahead, and the steps you can take to bring you success. One of the above suggestions on their own, might not solve your problem. Furthermore, everyone is different, try a combination of things, and keeping a journal of what works, will go a long way.

You might be wondering, how I developed the habit of being able to confidently speak before large crowds without falling apart. Bear in mind, change is generally incremental. I also have an aptitude for it. However, start small, try practicing in front of friends and ask for feedback, get enough rest the night before a big social event, meditation, journaling, and challenging negative self talk, have all contributed to success.

To Your Success,
Juan

Surprising Facts About Anxiety

Once Upon a Line, , , , , ,

Did you know anxiety can affect your attention span? Researchers believe there is a brain connection between the two. Initial studies on teens, show they’re more likely to have both issues together. If you have anxiety or trouble concentrating, consider the following  discoveries:

  1. The link between anxiety and attention. Here is what researchers at the University of Texas discovered:  
  • Teens who have anxiety, are also more likely to perform worse in school, because of attention issues. They also saw a connection between anxiety, and other mental health issues like depression and suicide. 
  • Researchers shared that in some cases anxiety appeared first, while in others,  it was attention span. Recognizing the first issue, can help families deal with the second. 
  • Teens who had problems concentrating, were also more likely to have anxiety. Experts believe there is a deeper reason for this in the brain. 
  1. Unconscious anxiety. Medical experts believe unconscious anxiety, can explain some cases of attention deficit disorders. 
  • Unconscious anxiety occurs, when you don’t recognize you’re actually suffering from worry and concern. You have trouble concentrating, often blame it on your poor attention span. However, in reality, your unconscious anxiety is actually preventing you from being able to focus. The root of this anxiety can be buried among deeper emotional concerns.
  1. Overlapping symptoms. Anxiety and attention deficit hyperactivity disorder can overlap. Shared symptoms can include having trouble concentrating, focusing on one task, not having control over your impulses, being irritable, feeling scared and afraid to try new things. 
  • It’s not always easy to tell apart anxiety and attention disorders. 
  1. Treatment and help. If you or someone you care about has anxiety and attention issues, seeking help may bring real benefits.  
  • Treatment options can include medication to control anxiety, and help attention spans. Another option is therapy that helps adjust behavior. Meditation and relaxation, are also commonly used to help both disorders. 
  1. The role of learning disabilities. It’s important to avoid overlooking learning disabilities, that can exacerbate anxiety and attention issues.  Researchers have noticed all three issues can occur together.
  • In some cases, learning disabilities are not caught right away as a child starts school. Children are sometimes able to compensate, so the issues go undiagnosed.
  • Anxiety and attention disorders can be worse in children with learning disabilities. By focusing on the learning issues, they  have the chance to succeed in school and reduce their anxiety. A child with a learning disability can feel anxious before every test, and might try to avoid classes. In addition, the same child can be so stressed, they’re unable to concentrate on the simplest tasks. The learning disability makes these issues more difficult to treat. 
  • It’s important to note that kids aren’t the only ones who suffer from all three conditions. Adults can spend years being misdiagnosed, or not getting the proper treatments.  

Anxiety and attention issues can appear together. If you or a loved one suffers from these issues, current research can help you understand, what is happening in the brain and seek treatment. As a Social Work Contractor, I am in a unique position to to help clients with the daily challenges, some of which can be incredibly hard to move past.

Helpful resources:

Download this FREE page of an Anxiety Journal. It will help you to keep track of your moods. Print out as many pages as you need.
American Psychology Association offers help and insights on all things mental health.
Contact the National Alliance on Mental Health :1800 950 NAMI, if you need additional resources and support.

To Your Success,
Juan 

Anxiety and Fear are Cousins

Once Upon a Line, , , , , , , , , ,

Welcome Back,

Pleased to have you. Thanks for stopping by!

Do you feel anxious before a medical/dental visit, or starting something new? Full disclosure; I get very anxious years in the Dentist office. I crumble into a million little pieces. I am constantly amazed at how quickly it happens! I start sweating profusely. My bladder starts filling up again, doesn’t matter if I went minutes ago. My body is wound so tightly, I have to force myself to relax. Recently, the Dentist finally suggested I take Valium. My PCP agreed.

Have you gotten the jitters before speaking in front of a large group, or sweaty palms when thinking about the future? These are common reactions, when faced with something that’s scary or unfamiliar, and it doesn’t necessarily mean anything is wrong. However, some people suffer from a more severe form of anxiety, that causes more serious physical symptoms. To better understand if your anxious feelings could be a sign of an anxiety, or panic disorder, let’s do a deep dive:

1. If your heart is racing, and you can’t breathe correctly, this can be a symptom of anxiety that is severe, enough to get professional help.


2. Some people have uncontrollable fears of things like crowded places, driving, or germs that cause complete avoidance of places or situations.


3. The consistent inability to concentrate can be a symptom of anxiety. This must be consistent behavior, not just on those occasions when you lack sleep, brought on by hunger, for instance.


4. Nervous behaviors, such as walking around the same area, over and over again, or twitching your fingers or toes repetitively, can be another indicator.


5. A feeling of doom that something will happen to you, such as an accident, heart attack, or even death, can be symptoms of an anxiety disorder or panic disorder.


6. Numbness in your hands, fingers, toes, and legs or feeling like you can’t stand are  common.


7. If you have trouble swallowing, or unusual dry mouth episodes, these may be indications of anxiety.


8. Fear of people around you, and the desire to be alone, are feelings many anxiety sufferers face.


9. The inability to leave your home, can be a symptom of a severe anxiety or panic disorder.


10. If your normal activities become overwhelming, you could be suffering from anxiety or a panic disorder. More than fifteen years ago, I worked the front desk of an animal clinic. I didn’t know it at the time, but I had a panic attack, later confirmed by EMS personnel. One of the worse experiences of my life. My Doctor surmised, it was related to working and attending school full-time. 

Certain cultures rarely openly acknowledge mental health issues. More than ever, I hope to reach this demographic. Being born and raised in the Caribbean, I can attest to this.  The good news, is that these symptoms and conditions, are no longer considered taboo in mainstream society. The COVID pandemic, has shed a huge light on the burgeoning mental health crisis.

If you suffer from anxiety, please do not do so in silence. Many mental health clinics, and hospitals offer affordable support, if you’re on a lower or fixed income. Your health insurance can help you get treatment, they cannot reveal your diagnosis to your employer. Medications, meditation, and relaxation techniques are also beneficial. Understanding your condition, can help alleviate the stress and fear caused by panic attacks.  Living life in fear of another panic attack will hold you hostage.  Get the treatment that can put you back on the road to peace, health and happiness. You’ll be glad you did!

If you are experiencing a crisis, and need to speak with someone immediately, please contact the National Suicide and Crisis Hotline, at 1800 273 8255.

Here is a FREE Anxiety Self Test worksheet to help you sort things out.

Up next, surprising facts about anxiety.

To Your Success,
Juan

 

Pandemic Within a Pandemic

Once Upon a Line, , , , , , , , , ,

Readers,

February is here already. Yikes! Can we talk about mental health for a bit? Almost two years into the pandemic, we know someone who either contracted the disease, or died from it. Another troubling trend, is the urgent need for mental health support. Millions are now coping with increased anxiety, depression, panic attacks, PTSD, insomnia, stress eating, loneliness, paranoia..etc. I believe we are in the middle of a pandemic within a pandemic. Sadly, some saw no way out, and took their own lives. The past two years have been TOUGH. 

A few days ago here in NYC, media outlets broke news which quickly spread; Miss USA 2019, Chelsie Krist jumped to her death. She made history, part of a trio of black beauty pageant winners, who for the first time, held the titles of Ms USA, Teen USA, and America. Just about every comment echoed the same sentiments “ No one saw this coming. She looked like she had it all. A Lawyer who fought for reform, mental health advocate, and successful television personality, heartbreaking”.

The thing is, we need to stop judging others on appearances. That strong friend who never complains, constantly smiling, appears happy is most likely the one silently asking us to check in on them. My blog’s content calendar was planned before this tragic news broke. You can expect the next few months to be all things mental health. 

Most of my clients are anxious about the future. Best laid plans have been shattered. I have bouts of anxiety too. To help them, I’ve had to quickly shift and pivot. I cannot pour from an empty cup. What issue in your life has been amplified because of COVID? I can only imagine your list has gotten longer. We may not know each other personally, but I understand where we are. Over the next few months, when you visit this page, you can expect to find mental health related posts, hoping to be a source of light as we work our way through uncertainty. 

A bit about my background. I have spent the past 5+ years working with the homeless and formerly homeless, on the grimy streets of NYC. My clients struggle with persistent mental health disorders, some have a history of suicide attempts, drug addictions, in patient psychiatric hospitalizations, etc. The job is not easy. In 2011, I graduated from the University of Essex UK, with an MSc in Psychology. Barry University in Florida, provided the background with a BSc in the same field.

I am also a Reiki Master. I continue to  actively seek out other mental health related certifications. When I lived in Miami, I worked in the medical field for about six years. I won’t always get things right. The upcoming posts  are not meant to treat or diagnose from behind a computer screen, simply to share my knowledge, experience, and guidance.  Always follow the advice of your medical and mental health providers.

We will begin with anxiety. Hope to see you soon.

To Your Success,
Juan