Tag Archives: stress

Biofeedback As An Effective Stress Management Tool

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Did you know that Biofeedback can help us manager stress and other ailments?

Biofeedback is a tool that gathers information using specialized instruments that measure one or more physiological markers including muscle tone, breathing rate, heart rate, blood pressure, brainwaves, skin temperature, and sweat production.

We experience biofeedback all of the time. When you watch a scary movie, your hands might become sweaty and your heart rate increases. If you move your attention away from the movie and think about something pleasant, these physical responses diminish. This is a simple, but valid, example of biofeedback

There are different types of biofeedback devices available:

  1. Clinical. These devices are generally only available to professionals and require training to use properly. It can be useful to receive biofeedback therapy if you have the time and financial resources to do so.
    • Home interactive computer programs. There are sensors that can be plugged into your computer or mobile device. These sensors often attach to your finger or ear or are worn like a headband. The software often provides verbal prompts or other instructions to help you relax and provides feedback regarding the results.
    • Wearable. These are more mobile and less intrusive to use. They often consist of a watch-type device or sensor that goes around your waist. They can provide alerts if your stress levels are above an acceptable level.

    You have more control than you think over your stress response:

    1. Breathing. Slow and relaxed breathing can reduce the severity of stress quite significantly. A biofeedback device can help you discover the best way to breathe and reduce your stress response.
    2. Muscle relaxation. Helps can also reduce the amount of stress you feel. 
    3. Your thoughts. They can either be stressful or peaceful. Maybe thinking about the beach is more effective for reducing stress than thinking about puppies. Biofeedback can show you.

    Biofeedback devices allow you to measure your stress in a variety of ways. You can systematically determine which breathing techniques work for you. You can figure out which muscles you need to relax and the best way to relax them. Which thoughts are the most calming for you? Biofeedback can teach you.

    Biofeedback is a non-invasive way of dealing with stress that doesn’t require medication. It requires some equipment and a willingness to practice.  Learning to relax yourself is a skill that takes practice. As you practice the best techniques for you, you’ll become more skilled at applying them.

    Most home biofeedback devices have not been reviewed by the FDA, but a few have. Do some research before purchasing .  Although it takes some practice, you’ll see that it’s definitely worth the time and effort as your stress melts away.

    Meditation, exercise, yoga, etc are all ways of handling stress, and with the availability of biofeedback on the market, we have another tool at our disposal.

    What do you think about this tool? Have you used one before? Did it work, and will you recommend it to your fiends and family?

    To Your Success,
    Juan

    Clutterly Stressed

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    Photo Credit: Todd Kent

    Deadlines, financial difficulties, and competing responsibilities are some well-known causes of stress in our lives. Research shows that clutter can also be a hidden cause of stress at home and work. 

    A 2011 study at the Princeton University Neuroscience Institute examined the effect of clutter on the brain. According to the study, “Interactions of Top-Down and Bottom-Up Mechanisms in Human Visual Cortex,” clutter does more than take up space in our homes and offices. Clutter limits the brain’s ability to focus and process information.
    Individuals that limit clutter in their home and work environment are less irritable, less distracted, and more productive.

    Try these steps to pare down and organize your belongings:

    1. Start small. If you’ve been living with too much stuff for a long time, you probably feel overwhelmed at the thought of going through your things.  Get started by setting small cleaning and organizing goals.
    • Avoid setting an unrealistic goal of cleaning your whole house overnight. One small space at a time. It will give you the boost of confidence you need to continue your efforts.  
    • Once you’ve established order to a small space, keep going. Build upon your success. After your drawers and closets, focus on cleaning an entire room. Clean and organize one room at a time until your entire home is filled only with necessary items that you use on a regular basis.
    • Keep your closets and drawers organized by adopting a “one in, one out” rule. Get rid of one old item each time you buy something new.
    1. Be ruthless. If you haven’t worn or used an item in a year or longer, do you really still need it? Get rid of duplicate items, as well as worn out and broken items that you haven’t fixed.
    • Items received as gifts from loved ones can be particularly difficult to part with, especially if the loved one is now deceased. Take the time to acknowledge your loss, but realize that holding on to your loved one’s possessions won’t bring them back.
    • One option that may make it easier to part with an item and honor your loved one’s memory, is to sell the item and donate the proceeds to their favorite charity.
      1. Straighten the focal points of your bedroom, living room, and kitchen at the start of each day. Set the tone for your day by spending 15 minutes straightening the central areas of your home each morning.
      • Make your bed, wash any dirty dishes, and eliminate clutter from the living room, counters, and kitchen table. Reverse this strategy at work, and clear your desk before you leave at the end of the day.
      • By removing the clutter from these key areas, you’ll feel more calm and relaxed when you return.

      Having too much stuff is visually distracting and it adds to your daily stress level. Following these simple steps will contribute to greater feelings of serenity in your life as you say “goodbye” to clutter.

      To Your Success,
      Juan

      How To Manage Stress As A Single Parent: Five Tips To Help You Cope

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      Photo: Sydney  Rae

      Any parent knows that raising a family is hard work, but for single mothers, the challenges can be especially daunting. Not only do you have to juggle the demands of work and child-rearing, but you must do it all  on your own. It’s no wonder that stress levels for single parents are through the roof.

      Many single parents, especially moms, are experiencing dangerous levels of stress, and they don’t see any way around it. Chronic stress is harmful to your body, mind and spirit. Between work, finances, and caring for the kids, it’s easy to let the little things fall by the wayside. Here are some helpful suggestions:

      Don’t be afraid to ask for help from friends or family. They can watch the kids while you run errands or take a break, and they’ll be happy to lend a helping hand. When you have people that you can turn to, you’ll be able to release stress in a positive way. When you need a bit of reinforcement, it helps to know you can pick up the phone and call in backup!
      Your support system might consist of family members and friends who are willing to
      listen to you vent or even help you around the house.

      Remember to take care of yourself both physically and emotionally. Eating right, getting enough sleep, and exercise are all important for managing stress levels. If you’re feeling overwhelmed, talk to a therapist or counselor who can help you develop healthy coping mechanisms. Make time for yourself. Schedule at least 10 to 15 minutes just for you into each day. This time can even be for something simple, like painting your fingernails, taking a hot bath, or reading for pleasure. Your alone time will refresh and revive you!

      Plan ahead. The best thing you can do when you’re a single parent is to plan ahead. You’ll find that the simple things in life that often cause the most stress can be managed or outright eliminated when you plan ahead. Prepare meals in advance and freeze them until you’re ready to use them. Have everyone put out their clothes the night before, shoes by the front door, so getting the day started will be a breeze.

      Involve the kids. You can’t do everything by yourself, so get your kids involved in getting things done. Any help they are able to contribute will save you a lot of time and stress each day, plus it’s teaching them the importance of responsibility and contributing to the family. Teach them age-appropriate tasks like cleaning their room, doing laundry, making the grocery list, planning meals, cooking, taking out the trash, vacuuming, cleaning the bathrooms, and so on.

      Know your limits. When a friend, co-worker, or family member asks something of you that you know you can’t do, say no. It may not make the other person happy, but knowing your limits can help you from being overworked unnecessarily. If you don’t respect your time, who else will?

      These are all very simple, yet effective, ways to deal with the stress of being a single parent. These tips won’t do away with stress altogether, but they’ll help you manage it in a way that will allow you to get things done and enjoy your life and kids. Your kids will only be small for a short time, and you don’t want to waste these years in a stressed out daze. Instead, take advantage of the here and now by incorporating these stress management tips into your life. 

      With a little bit of planning, help, and effort, you can juggle being both the parent and
      provider of your family. Which one of these suggestions will you implement today?!

      To Your Success,
      Juan

      Workplace Stress: Cause and Effect

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      Photo Credit: Elisa Ventur

      While millions continue to work from home, millions more have either returned to the cubicle, or never left to begin with. We all know the feeling: You’re sitting at your desk, trying to focus on your work, but your mind is racing and you can’t seem to calm down. Your heart is pounding, your head feels like it’s going to explode, and you can’t focus on anything. You’re experiencing a full-blown case of workplace stress.

      While some stress is normal and even necessary for peak performance, too much stress can be debilitating. If you’re struggling to manage your workplace stress, here are a few tips to help you get back on track.

      1. Identify the source of your stress
      2. Develop a positive mindset 
      3. Take a break. No matter how short
      4. Manage your time wisely
      5. Get organized
      6. Seek professional help if necessary 

      1.  

      If you’re finding it difficult to cope with workplace stress, remember you’re not alone.

      Defining workplace stress
      Workplace stress is defined as a harmful reaction employees have to undue pressures and demands placed on them at work. An important distinction can be made between pressure and stress. Pressure at work is a situation where demands are placed on employees, which can be motivational, stimulating and enjoyable. Stress occurs when these demands are excessive and unreasonable, leading to feelings of anxiety, overload, tension and worry.

      There is a range of factors that can contribute to workplace stress, including long hours, tight deadlines, demanding bosses or clients, unrealistic workloads, lack of control or autonomy over work tasks, lack of support from colleagues or management

      The causes of workplace stress
      There are many factors that  contributes to stress in the workplace. Job insecurity, unpredictable work hours, heavy workloads, lack of control over work tasks, lack of support from supervisors or co-workers, poor working conditions, violent or threatening behavior from clients, patients, or customers. Does any of these causes apply to you?!

      The effects of workplace stress
      Chronic workplace stress can have serious effects on your health and well-being. It can contribute to a variety of problems, including anxiety, depression, insomnia, heart disease, gastrointestinal problems and weight gain. Workplace stress can also lead to absenteeism and decreased productivity.

      There are a number of things you can do to reduce the amount of stress you feel at work. These include developing a support network of colleagues, family and friends, eating healthy meals and getting regular exercise. You can also try relaxation techniques such as yoga or meditation. If you find that your stress levels are consistently high, it may be time to seek professional help.

      Not ready to seek professional help just yet? Come back in a few days to get advice on  effective strategies on how to manage the triggers, so you don’t end up being consumed by your 9-5

      To Your Success,
      Juan

       

      The Scary Ways Stress Affects Our Health. Conclusion

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      Welcome Back to the LETS TALK ABOUT STRESS series!

      Diet and eating habits
      When you’re under stress, you may find yourself turning to unhealthy comfort foods or overeating. You may also have trouble sleeping, which can lead to fatigue and make it even harder to make healthy choices. There some things you can do to try to improve your situation. First, try to identify the sources of your stress and determine what you can eliminate or reduce. If work is a major source of stress, how can you change your job or reduce your workload. If you’re dealing with personal issues, talk to a therapist or counselor.

      In addition to making changes in your life, you can also take steps to improve your diet and eating habits. Eat regular meals and snacks throughout the day to keep your energy up, and make sure to include plenty of fruits, vegetables, and whole grains. Avoid sugary and fatty foods as much as possible,  limit caffeine and alcohol intake. Exercise regularly, get plenty of sleep, and take time for relaxation and fun activities that help reduce stress.

      How Stress affects your overall well-being.
      When you experience stress, your body goes into fight-or-flight mode. This causes a number of changes to occur, including an increase in your heart rate and blood pressure, as well as a release of stress hormones like cortisol.

      While some amount of stress is normal and even necessary (it helps you to stay alert and perform under pressure), chronic stress can have negative effects on your health. Over time, it can contribute to conditions like anxiety, depression, heart disease, and even obesity.

      There are a number of things you can do to manage stress and improve your overall well-being. Exercise, relaxation techniques like meditation or deep breathing, and getting enough sleep are all good options. You can also try to keep a positive outlook and find ways to better cope with stressful situations.

      How to manage Stress to improve your health
      Stress is a common problem that can have a negative impact on your health, it can make it difficult to manage other health conditions. There are many different ways to manage, the best approach may vary depending on the situation. Some people use relaxation techniques, such as yoga or meditation. Others may find that exercise or journaling helps to relieve stress.

      If you are struggling to cope with stress, it is important to talk to your doctor or a mental health professional. They can help you to identify healthy coping mechanisms and develop a plan to improve your overall health.

      What are your thoughts? Sound off below! See you in a few days!

      To Your Success,
      Juan

      The Scary Ways Stress Affects Our Health. Pt 1

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      Photo: Simran Sood

      Welcome Back to the LETS TALK ABOUT STRESS series!

      It’s no secret that stress takes a toll on our mental and emotional health, but did you know  it can also wreak havoc on our physical health? In fact, stress is a major contributing factor to many of the most common health concerns, from heart disease to obesity. So what exactly happens to our bodies when we’re stressed? And more importantly, what can we do to combat the negative effects of stress?

      Chronic stress can take a toll on your body, causing  a variety of symptoms. You may experience:
      Headaches
      Muscle tension or pain
      Chest pain
      Fatigue
      Digestive problems
      Sleep problems

      We will divide this segment in two parts, for the sake of time and attention span. Today, we will look at how stress affects our mental, emotional, social wellbeing and sleep habits, as well as useful coping mechanisms. Part two concludes by examining the affects on diet and eating habits, overall wellbeing.

      Stress is a normal part of life, but it can take a toll on your mental health. If you’re feeling overwhelmed, anxious, or just not yourself, stress could very well be the culprit. Chronic stress can lead to problems like anxiety, depression, and trouble sleeping. It can also make physical health problems worse.

      If you’re struggling to cope with stress, there are things you can do to feel better. Talking to a therapist can help. So can exercise, relaxation techniques, and making lifestyle changes such as eating a healthy diet and getting enough sleep.

      How Stress affects your emotional health
      When we’re stressed, our bodies release a hormone called Cortisol. Cortisol helps us regulate our metabolism, but when we’re constantly under stress, it can have a negative impact on our emotional health.

      Studies have shown Cortisol can cause symptoms of anxiety and depression, and interfere with our ability to form new memories and concentrate. In addition, cortisol wears down our immune system, making us more susceptible to illness. 

      Exercise is a great way to reduce stress levels, spending time with friends and family can also help. If you’re still finding it difficult to cope, it’s important to talk to your doctor or a mental health professional.

      How Stress affects your social health
      Chronic stress can have negative effects on your social life. You can become withdrawn and irritable, anxious and depressed, which in turn negatively affects your relationships. It is important to make time for yourself, and focus on your mental and emotional health.

      How Stress affects your sleep.
      Stress can cause us to have trouble falling or staying asleep, and it can lead to restless nights. Over time, you can suffer from sleep deprivation. Stress hormones like cortisol, can make it hard to fall and stay asleep. Cortisol is a hormone that helps us deal with stress, but it also makes us more alert and can keep us awake at night. Racing thoughts and worry keeps us awake at night. Physical symptoms like headaches or muscle tension are not uncommon.

      There are a few things you can do to try to improve your sleep. First, try to stick to a regular sleep schedule as much as possible. This means going to bed and waking up at the same time each day, even on weekends. Second, create a relaxing bedtime routine; taking a warm bath or reading a book. And finally, try some relaxation techniques like deep breathing or visualization before bedtime.

      Let me know if you found any of these suggestions helpful!

      To Your Success,
      Juan

       

      Let’s Talk About Stress

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      Growing up, you heard friends and family lamenting about being “stressed out”. Then came the moment you experienced it first hand. Stress is a part of life, but where does stress come from?  What is the origin of stress?.

      Where Does Stress Originate?
      If you ask 10 people where their stress comes from, they’re likely to mention kids, family, work, and especially money.  These are stress factors that are common.  Yet, these are causes of stress but not where the stress actually comes from.  

      There are many different schools of thought. The fact of the matter is that stress is our body’s response to the demands that we place on it.  The demands may be physical, mental, or emotional in nature and when we place these demands on our body, chemicals and hormones like Cortisol and Neuropeptide Y are released into our bodies and then we feel stressed. 

      Stressful Thinking Leads to Stressful Feelings
      Some believe that stress can stem from our own minds.  This is true to some extent because we can cause stress through our worries, fears, and anxiety.  

      We often get into the habit of negative thinking where we can somehow convince ourselves about things that are untrue. For example, have you ever convinced yourself that you aren’t good enough, smart enough, or pretty enough to do something? This negative self-talk creates stress within our own minds. Unfortunately, these thoughts are going on unbeknownst to us because we have come to accept our negative thoughts as truth, even when it’s far from it. This is precisely why we need to begin to tame our negative thoughts and replace them with positive truths.

      Stress is a normal part of life so we’ll never be able to escape it. What really matters is how we deal with stress, but we all experience stress differently; hence there’s no universal stress treatment!

      Dealing with Stress
      As we now know, stress is a bodily response to the pressures and demands that we place on ourselves in every day life.  To limit the negative effects of stress – such as heart attack, breathing problems, reproductive problems, and stomach problems – you need to learn how to actively manage your stress.  There are many simple stress coping strategies that you can employ such as:

      •  Getting more exercise
      •  Using positive self-talk
      •  Getting more restful sleep
      •  Eating a healthier diet
      •  Knowing your work limits
      •  Saying no when you need to
      •  Asking for help
      •  Creating time for fun
      •  Using positive imagery
      •  Employing deep breathing techniques
      •  Listening to calming music
      •  Clearing your life and workspace of clutter
      •  Keeping things simple

      These are all effective ways to deal with the stress in your life, however, you need to remember that the goal is to proactively manage your stress.  If you react to your stress, you’ll be spending most of your time putting out fires.  Instead, if you constantly implement just a few of these stress management techniques, you will live a healthier, happier, and more productive life!

      Over the next several weeks you can expect more articles on the subject, including how, in some instances, stress can be good for you! Other topics will include ways to manage and limit the amount of stresses in our daily lives. Hope to have you.

      To Your Success,

      Juan

       

      Eating While Distracted?

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      You know that distracted driving is dangerous, but what about eating when your thoughts are elsewhere? A new study explains why you’re likely to snack more while you’re watching TV. Intrigued? I was too!

      Researchers at the University of Sussex studied the impact of perceptually demanding tasks like watching TV or playing video games. They found that subjects whose attention was engaged in another activity ate 45% more chips. This supports the theory that your brain has a limited supply of attention, so it focuses on what seems most important. As a result, you keep on eating because you miss the fullness cues that your body is trying to send you.

      Read this before another bag of chips or cookies disappears while you’re binge-watching or talking on the phone. Paying closer attention to your eating will help you to maintain your weight and cut down on junk food.

      How to Recognize When You’re Full
      Feeling full depends on chemical changes in your body that take about 20 minutes for
      your brain to register. That sated feeling is designed to last for several hours, but
      many common habits can undermine the process. Keep the following in mind:

      • Understand cravings. Distinguish between hunger and appetite. Physical
        hunger builds up gradually and subsides after eating. Emotional appetite and
        cravings come on suddenly and may be more persistent.
      • Slow down. Sitting down and dining at a relaxed pace gives your brain a chance
        to know you’re full. Chew thoroughly and savor each bite.
      • Avoid crash diets. Cycles of fasting and splurging confuse your body. Find a
        balanced regimen that you can stick with for the long term.

      Other Tips for Non-Distracted Eating
      Recognizing fullness cues will help you to make healthier food choices. Take a look at some additional strategies for paying more attention to what you’reeating:

      • Plan ahead. Creating daily or weekly menus may help. Use an online calculator
        to figure out how many calories you need, so you can stay in the middle ground
        between ravenous hunger and a post-Thanksgiving-style food coma.
      • Focus on fiber. Unprocessed foods rich in fiber enhance your overall health
        and satisfy you with fewer calories. Fill up on vegetables, fruits, and whole
        grains. High protein foods have a similar effect, so include them in each meal
        and snack instead of waiting for dinner.
      • Drink water. It’s easy to confuse thirst with hunger. Have a glass before and
        during meals and anytime a craving pops up. Once your stomach feels full, it will
        be easier to resist temptation.
      • Shop wisely. Speaking of temptation, keep junk food out of the house. Use a
        shopping list when you buy groceries. Stick to the outer aisles where you’re less
        likely to run into snack cakes and crackers
      • Manage stress. Create a soothing environment, especially during mealtimes.
        Talk about pleasant subjects or play soft music
      • Work out. Physical activity helps you listen to your body and regulate hunger. It
        also burns extra calories. Aim for at least 150 minutes of moderate aerobic
        exercise each week. I remain fuller longer, when I use a pre workout before hitting the gym.
      • Try again. Changing your eating habits takes practice. Be patient if you slip up.
        You’ll recover faster if you stay calm and learn from the experience.
      • Talk with your doctor. Your diet plays a major role in your physical and mental
        health. If you have trouble managing your hunger or other concerns about your
        eating habits, discuss them with your doctor or a registered dietician
      • Paying attention . Your food and how much you’re eating can transform your
        relationship with food and protect your health. Put the screens away during
        mealtimes and pay attention to what’s on your plate. You’ll learn to listen to your
        body and enjoy your food more.

      How helpful are these tips to fight distraction eating? I have slowly been incorporating them into my own lifestyle. It’s slow, but I am moving faster than those not doing anything. As usual, this advise is not a one size fits all, always consult with your medical and mental health providers for support.

      To Your Success,
      Juan

      All You Need To Know About The History of PTSD

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      Photo : Yay Images

      Dear Readers,

      Welcome to April! This month, we will focus on Post Traumatic Stress Disorder. There is quite a bit to learn, so let’s start at the beginning. Two years ago all our lives were considerably upended. I live in NYC, and still have  very vivid memories waking up to reports, of another 800-900 souls who lost battle with COVID-19 the day before. The virus raged through the city. With more than 9 million of us packed into in small spaces, it was a recipe for the disaster it was.

      The NYC Health Commission has been relentless. Every day, there is a television ad imploring residents to be mindful of our mental health. Free counseling and advice is avaialble to those who are struggling. It’s not a stretch to say many are suffering from pandemic related PTSD.  Many people associate post-traumatic stress disorder (PTSD) with combat soldiers. But many were never in the military. Any traumatic event can result in PTSD.

      Post-Traumatic Stress Disorder (PTSD), a trauma or stressor related disorder, is debilitating, and affects roughly 7-8% of the population, according to the U.S. Department of Veteran Affairs. Sufferers experience  symptoms brought on by a traumatic event or series of events. Though PTSD is most commonly associated with people who served in the military, anyone who goes through a traumatic experience is at risk for developing it. 

      The American Psychiatric Association defines PTSD this way; a psychiatric disorder that may occur in people who have experienced or witnessed a traumatic event such as a natural disaster, a serious accident, a terrorist act, war/combat, or rape or who have been threatened with death, sexual violence or serious injury.

      Populations commonly exposed to traumatic events have a higher average of PTSD than the average citizen. Soldiers who served in Operation Iraqi Freedom (OIF) and Enduring Freedom (OEF) returned with a 10-20% rate of PTSD. Of those who served in the Vietnam War, around 15% were diagnosed with PTSD.  

                                                                   HISTORY OF PTSD
      Although PTSD has been around for centuries, it wasn’t added to the Diagnostic and Statistical Manual of Mental Disorders until 1980. The term became much more familiar to the common American after the Vietnam War. In other times in American history, PTSD was referred to as other things. Physicians noted changes in people, usually soldiers, that couldn’t be wholly explained by wounds or injuries.

      A FEW NAMES USED TO DESCRIBE PTSD BEFORE 1980

      • Nostalgia. Coined by Swiss physician Dr. Johannes Hofer in the late 1600s to describe soldiers experiencing deep despair, homesickness, sleeplessness and anxiety. 
      • Soldier’s/irritable heart. Used by Dr. Jacob Mendez Da Costa, to describe physical issues soldiers in the Civil War, not related to combat wounds; constricted breathing, heart palpitations, and other cardiovascular ailments
      • Railway spine or railway brain. PTSD terms not related to soldiers. During the 1800s, railroad travel became very common. It also saw a stark rise in railroad related accidents. People who survived these accidents sometimes suffered from anxiety and sleeplessness, referred to as railway brain.
      • Shell shock. Term used after World War I. A particularly brutal war, with many soldiers coming home experiencing things like anxiety, nightmares, impaired sight and vision, tremors, and fatigue. They were directly exposed to exploding shells on the battlefield, giving the name “shell shock” it’s origin.
      • Gross stress reaction. Used in the DSM-I in 1952 to diagnose psychological issues connected to traumatic events. It was believed symptoms would only last a short period of time. If they persisted longer than 6 months, it was no longer thought to be related to a specific traumatic event.
      • Adjustment reaction to adult life. In 1968, PTSD-related terms were removed and replaced with the words “adjustment reaction to adult life.” Many experts believe this change failed to truly encompass the disorder and related complications and was a step in the wrong direction.
      • Post-traumatic stress disorder. Officially added to the DSM-III in 1980. Writers of the DSM-III used symptoms from people who had survived traumatic events such as war veterans, Holocaust survivors, and sexual victims to help develop the diagnosis description.

      PRE 1980’S DEFINITIONS

      The 1980s term PTSD was a major shift in the way people began to view reaction to trauma. During World War I, many perceived soldiers with PTSD symptoms as being weak or feeble. It was thought that the things they were feeling were due to a poor constitution. 

      The change during the 1980s put PTSD in an entirely new light. According to the U.S. Department of Veterans Affairs. “From an historical perspective, the significant change ushered in by the PTSD concept was the stipulation that the etiological agent was outside the individual (i.e., a traumatic event) rather than an inherent individual weakness (i.e., a traumatic neurosis)” In other words, anyone can be susceptible to a physical and mental reaction to a highly traumatic life event. 

                                                       PTSD IN THE DSM-5 (IN 2013)
      In 2013, the Diagnostic and Statistical Manual was updated. PTSD was changed from being categorized as an anxiety disorder, to a “trauma or stressor-related disorder.” One of the reasons for this change is that PTSD is not only exhibited as anxiety. 

      Psychiatrist Dr. Tracey Marks explains: “with the Diagnostic and statistical manual that came out in 2013, it was moved to the category of trauma and stress-related disorders. The significance of this is that PTSD is more than anxiety. People have very complex emotions afterward that include guilt, shame, and anger and those are just examples…but lots of things more than just anxiety”.

      Did any of this surprise you? Now that the history has been summarised, The next will look at the symptoms, in a two-part post. There is a lot to unpack, and I think it’s best to deliver some of the information in bite sized pieces. See you soon!

      To Your Success,
      Juan

       

      Dealing With Anxiety In Turbulent Times

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      Dear Readers,
      How are you keeping during these turbulent times?! Parents with children being homeschooled, it’s even more difficult to balance work and home life. My followers diagnosed with PTSD, Depression, Anxiety, etc, have you found it even more difficult to combat the triggers of your mental illness? Many of you are divorced, separated, with no children at home, how do you spend your time? There are so many questions!

      Yes, these are very uncertain times. Uncertainty rules the day, and the unknown is more distressing than anything else. Two months ago, our lives changed, dramatically. I live in NYC, the epicenter of COVID-19 in the United States. I was stunned by the level of death and destruction around me. After experiencing multiple symptoms for almost a month, I was finally able to get tested. Negative! I am fortunate, I know, and I hope the result is true. I was told to “power through my symptoms” some of which still persist today.

      Three of my clients were directly impacted by COVID; one lost a mother, another a cousin, and the other was hospitalized for several days. I currently work at home, so for the past month, I have been putting out several fires, which is mostly the reason for my absence here. NYC is made up of strong, tough people.  The 9/11 terrorist attacks, Hurricane Sandy, multiple airplane crashes, etc has not weakened the resolve to keep fighting.  I expect us all to come through on the other side. Hundreds continue to die every day, but, the situation has stabilized; field hospitals being taken down, the NAVY Comfort has left, hospitalization rates have decreased, and we are finally “flattening the curve”. 

      Six out of seven continents have been affected by COVID-19. Besides the normal day to day hustle, and immense stress of daily living, we now have a pandemic to contend with. Today’s post will hopefully provide support on the panic affecting so many. Anxiety is not necessarily a new phenomenon, however, with all that is happening, it will only exacerbate the issue. We are so connected through the internet, social media, and other outlets, not only are we exposed to the issues in our immediate communities but across the entire globe. Furthermore, with so many working from home, or in some cases, those working on the frontlines, we are expected to juggle growing responsibilities simultaneously and remain productive. Anxiety varies in intensity and frequency, please use the following suggestions, and resources to improve your overall quality of life.

      Live In The Moment
      The only point in time in which you will EVER exist is right now. Ironically, most of us dedicate the bulk of our mental energy to the past or future. Anxiety often tricks us into replaying past mistakes in our heads over and over and worry about things that have not happened yet. A big part of dealing with anxiety is to live in the moment. This means focusing all of your physical and mental energy on what is going on right now. Not only does this simplify life, but it also allows you to get the most out of your limited time. Trying to deal with your entire past and future on a constant basis makes it virtually impossible to appreciate what is right in front of you. Over the years, Mindfulness and Meditation have helped to turn things around for me and completely changed my life. First I had to know who I am. Pick up a copy of this book Discover My Life’s Purpose. Doing so helped me to remain focused on the present moment. I was no longer worried about where I stood in comparison to others. My path was my own, and it did not matter if others agreed. they don’t have to! Learn how to. You too can learn how to  Enhance Your Life With Mindfulness.

      Control What You Can Control
      The truth is, many of the issues causing anxiety in your life are beyond your control. This includes global and community issues, as well as problems in your personal life. What you need to realize is that the weight of the world is NOT on your shoulders, even though it can certainly so at times. Anxiety tells you to worry about solving problems that are out of your hands. In reality, focusing on the issues that you actually have the ability to resolve is a much healthier response. Awareness is the key to conquering fear created by the ego, which leads to anxiety. Once you’re aware of how your ego is creating fear and anxiety, then you can observe it, and learn to shape it. You have the power to stop the fear in your mind. It’s important to remember that all the negative scenarios in your head don’t have to happen in real life. They can stay as imaginary issues. They may never materialize or cause you heartache. You can control how you respond to challenges.
      Yes, we are tired of Netflix and Chill, homeschooling, puzzles, and games, but there is so much more you can do, being stuck indoors. Learn how to create a family website, make a family movie, coding, create a film festival, go on a virtual field trip, etc. Take a look at this invaluable list I put together, with direct resource links in Ultimate Guide To Indoor Fun

      It’s Okay To Not Feel Okay
      Another side effect of anxiety is a feeling of isolation and loneliness. People experiencing anxiety on a routine basis, often believe they are the only ones dealing with the issue. Everyone else is much happier, and no one will accept us if they knew the extent of our anxiety. It is so important to realize, this is far from the truth. Everyone around you is experiencing some degree of anxiety and fear of the future. You are far from alone. Don’t feel like you have to go through life acting as if everything is okay when it isn’t. Recognize the feelings, accept them, embrace, and challenge them. Maya Angelou said ” We are more alike, than we are different”

      Get Help If You Need It
      Finally, if your anxiety is something you are having trouble dealing with on your own, then don’t! There is absolutely nothing wrong with seeking professional help. Ironically, our society welcomes getting help for even minor ailments but shuns the same approach for serious mental issues. Consider this, if you had Pneumonia or another physical illness, you would seek the appropriate doctor for care. Why would you not do the same, if you are suffering from mental health issues, such as anxiety? There is help out there, get it if you need it! I have been blown away by the more than 100k medical and mental health professionals, who came to the aid of New Yorkers!

      We can and will get through this. We are better together.

      Until Next Week,
      Best,
      Juan