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Anxiety

Unleash the secrets to overcoming anxiety. Learn to transform fear into freedom and live a serene life.”

The Connection Between Anxiety and Addiction

Anxiety

Anxiety, as defined by the American Psychological Association (APA), is an “emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.” Anxiety will manifest differently in different people. The feelings of anxiety can range from mild to severe. While fleeting anxiety is unavoidable, it is atypical for an individual to experience frequent, intense, debilitating, persistent worries and/ or fears related to everyday situations, and such anxiety could be indicative of an anxiety disorder. The National Alliance on Mental Illness (NAMI) asserts: “Anxiety disorders are a group of related conditions, each having unique symptoms. However, all anxiety disorders have one thing in common: persistent, excessive fear or worry in situations that are not threatening.” According to Johns Hopkins Medicine anxiety disorders affect up to 18% of the population, making it the most common mental health condition in the United States.

Substance Use Disorder

Addiction, also known as substance use disorder (SUD), is listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) as a chronic, relapsing brain disorder. Substance use disorder is defined as a “complex condition in which there is uncontrolled use of substance despite harmful consequence.” Habitually abusing drugs and/ or alcohol will affect the way one’s brain functions, as one’s body becomes increasingly accustomed to operating with the presence of the abused substance in its system. Since the disease compels an individual to prioritize satisfying his or her substance cravings above all else, he or she will likely experience a plethora of adverse effects, including physical complications, relationship fractures, financial strain, legal challenges, employment issues, and more. Data from 2022 presented by the National Center for Drug Abuse Statistics, indicate that addiction affects over 20 million Americans aged 12 and over.

Anxiety and Addiction

There is a complex and bidirectional relationship between anxiety and addiction, and these two conditions often co-occur. Some individuals who suffer from severe anxiety will turn to drugs and/ or alcohol in attempt to help alleviate the discomforts of their anxiety. Self-medicating cannot only be dangerous but can also lead to a built-up tolerance, increasing one’s risk of developing SUD. Conversely, chronic substance abuse can lead to neurobiological changes in the brain, affecting areas involved in mood regulation, stress response, and decision-making. These changes can increase susceptibility to anxiety disorders. Both anxiety disorders and addiction can have genetic and environmental risk factors. These factors can overlap, making some individuals more vulnerable to developing both conditions. The National Institute on Drug Abuse (NIDA) states that people diagnosed with substance use disorder are twice as likely to suffer from an anxiety disorder than the general population.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

How to Manage Anxiety in a High-Stress Job

Manage Anxiety

Anxiety is defined as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” It is a complex response to real or perceived threats that can involve cognitive, physical, and behavioral changes. It is an unavoidable feeling that every human will undoubtedly experience throughout one’s life. Jobs typically play a significant role in people’s lives, and it is natural to feel anxious about them from time to time, particularly when workplace pressures are especially high. According to Mental Health America’s 2021 Mind the Workplace report, nearly 83% of respondents felt emotionally drained from their work, and about 9 in 10 workers, which is equal to 85%, reported that job stress affected their mental health. Workplace anxiety generally develops in response to stress at work and can present in and outside of the workplace environment. Although some amount of stress and anxiety is to be expected when working in a high-stress employment environment, the symptoms of anxiety can be unpleasant. The U.S. News & World Report offers various strategies to help decrease stress and assuage anxiety when it presents, some of which include the following:

  • Focus on others, not yourself: Switching from an internal to an external focus can be helpful in reducing anxiety.
  • Challenge your negative, anxious thoughts: Identify the anxious thoughts that surface when you think of work, analyze them, and challenge them to discern if your initial reaction is truly how you feel or if you are just assuming the worst.
  • Draw your attention to external stimuli: Look around you and notice tangible items in your surroundings; this can be both grounding and helpful in gaining perspective over your anxiety.
  • Breathe: Focus on slowing down your breath to help pull your focus away from your anxiety and onto your breath.
  • Take a break: Carve out time each day to take regular mini breaks where you can conduct a quick body check and see where you may be feeling tension, exhaustion, or any unwanted feelings.
  • Avoid getting overwhelmed: Slow down and do one thing at a time instead of attempting to multitask. By tackling one thing at a time, you can allocate undivided attention to completing each task accurately and efficiently.
  • Acknowledge your feelings: Although it may seem that your anxiety will last forever, it won’t; by acknowledging and naming your feelings you can help diffuse your angst.
  • Arm yourself with a robust supply of relaxation tools and techniques: Test out as many different relaxation methods as you can to figure out what resonates with you best. Consider trying out meditation, yoga, reading, listening to music, journaling, etc. to quiet your mind. Research has found that meditation can help lower blood pressure, reduce feelings of anxiety and depression, improve insomnia, and more.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

How To Overcome Anxiety-Related Panic Attacks

Panic Attacks

The Mayo Clinic explains a panic attack as “a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause.” Panic attacks most often occur out of the blue and are not always cued by stressors. However, people who experience anxiety are at an increased risk of experiencing panic attacks. The medical definition of anxiety provided in the Merriam-Webster Dictionary is “an abnormal and overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.” A panic attack is classified when an individual experiences four or more of the following symptoms simultaneously, as provided by Anxiety & Depression Association of America (ADAA):

  • Excessive sweating.
  • Fear of dying.
  • Chest pain.
  • Dizziness.
  • Chills.
  • Heart palpitations.
  • Light-headedness.
  • Nausea.
  • Feelings of choking.
  • Trembling.
  • Tingling sensations and/ or numbness.
  • Fear of losing control.
  • Difficulty catching one’s breath.
  • Excessive shaking and/ or shivering.
  • Abdominal distress.
  • Accelerated heart rate.

Panic attacks can range in severity and duration. Typically, panic attacks are short-lived, but the quick onset and the intense symptoms can leave an individual experiencing residual effects of anxiety long after a panic attack has ended.

What To Do

Panic attacks can be highly unnerving. The following suggestions may help to stop or manage anxiety-related panic attacks:

  • Breathe: Focus on slowing down your breath to help pull your focus away from your symptoms and onto your breath. A group of scientists found that slow breathing could improve feelings of relaxation, comfort, and alertness and reduce symptoms of arousal anxiety, depression, anger, and confusion.
  • Guide yourself out of panic: Focusing on the five senses is an effective grounding technique. A quick way to bring one’s attention to the present moment is to actively engage all five senses. Try this by naming 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
  • Get some fresh air: Research suggests that both spending time in nature and visualizing nature can help treat and manage anxiety.
  • Exercise: Experts have found that exercising at 60 to 90 percent of your maximum heart rate for 20 minutes three times per week can help reduce anxiety.

If you are experiencing frequent, recurring, and/ or severe panic attacks it is best to err on the side of caution and obtain an evaluation from a qualified mental health professional. At the very least, they will be able to provide you with more pointed guidance for how to best navigate and overcome anxiety-related panic attacks.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

The Importance of Sleep in Anxiety Management

Sleep in Anxiety

Anxiety is a complex response to real or perceived threats that can involve cognitive, physical, and behavioral changes. It is the body’s natural response to stress and will manifest differently in everyone. Experiencing worry, fear, and stress is considered a normal part of life when it is occasional and temporary. However, when those acute emotional reactions become persistent, they can significantly interfere with daily living activities. According to the Anxiety and Depression Association of America, anxiety is the most common mental health problem in the United States. Over 40 million adults in America (approximately 19% of the country’s population) are affected by an anxiety disorder every year. Further, nearly all anxiety disorders co-occur with significant sleep abnormalities and vice versa.

Why Sleep Matters

Although anxiety triggers, or things that lead to an increase in one’s anxiety symptoms, are often unique to each person, certain factors are known to exacerbate anxiety, such as sleep deficits. Research suggests that anxiety may lead to a state of dysfunctional arousal which often results in persistent sleep-wake difficulties. Being sleep-deprived has been shown to lead to cognitive impairments, like increased impulsivity, poor judgment, or irritability, which is why prioritizing sleep in anxiety management is essential.

Research from the University of California, Berkeley, indicates that a sleepless night can produce up to a 30% rise in anxiety levels. The same study goes on to suggest “that insufficient sleep amplifies levels of anxiety and, conversely, that deep sleep helps reduce such stress.” Another study revealed that the quality and amount of sleep participants received from one night to the next predicted anxiety levels of the next day, with even subtle nightly sleep changes exhibiting an effect. Evidence indicates that “when one sleeps, the brain reorganizes and recharges itself, and removes toxic waste byproducts which have accumulated throughout the day.” Sleep provides the body’s neurons with an opportunity to shut down and repair themselves. Without sleep, neurons become increasing depleted and polluted, through normal cellular activities, that they begin to malfunction. Sleep increases protein production in cells that fuel growth and repair damage incurred by stress and other factors. Sleep plays a key role in regulating emotion, as good night’s sleep can significantly impact an individual’s stress levels and coping capacity.

The National Sleep Foundation created a chart that illustrates the ideal amount of sleep a person should obtain (ranging from infants into adulthood). The chart is broken up such that adults ideal sleep durations vary. Young adults between ages eighteen to twenty-five should be getting between seven to nine hours of sleep, nightly. Adults between the ages of twenty-six and sixty-four should also obtain between seven to nine hours of sleep. Adults older than sixty-five years of age are recommended to get between seven to eight hours of sleep, nightly. Healthy sleep hygiene practices can result in countless benefits and enhance one’s mental health. Therefore, prioritizing sleep as part of anxiety management is essential for overall well-being.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

The Effects of Substance Abuse on Anxiety and Mental health

Anxiety

Substance abuse is defined as “the use of a substance for a purpose not consistent with legal or medical guidelines.” There are different ways that an individual could misuse drugs. The National Institute on Alcohol Abuse and Alcoholism defines alcohol abuse as a “pattern of drinking alcohol that brings blood alcohol concentration (BAC) to 0.08 percent – or 0.08 grams of alcohol per deciliter – or higher. For a typical adult, this pattern corresponds to consuming 5 or more drinks (male) or 4 or more drinks (female), in about 2 hours.” Prescription drug abuse occurs when a person abuses a medication that was prescribed to them by a medical professional or takes prescription drugs that were not prescribed to them at all. It also includes taking more medication than prescribed, mixing the medication with other drugs, ingesting the medication in a way other than prescribed (e.g., crushing and snorting a pill that is meant to be swallowed), and/ or taking the medication more frequently than prescribed. Using any illicit substance is considered drug abuse. Habitually abusing drugs and/ or alcohol will affect the way one’s brain functions, as one’s body becomes increasingly accustomed to functioning with the presence of the abused substance in its system. The psychological distress associated with substance abuse can trigger anxiety and adversely impact one’s mental health.

Alcohol and Anxiety

Anxiety is defined as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” Drinking alcohol is known to exacerbate anxiety. Alcohol reduces the amount of serotonin (the neurotransmitter that works to stabilize one’s mood, happiness, and feelings of well-being) in the brain, and low levels of serotonin are associated with increased anxiety. While drinking alcohol can result in fleeting feelings of relaxation, it is not uncommon for an individual to experience increased feelings of anxiety after the initial effects of alcohol wear off. A 2014 University of Missouri-Columbia study found that drinking alcohol as a method of getting to sleep disrupts the body’s sleep homeostasis, or sleep regulator, and adversely affects one’s natural sleep cycles. The disruption in sleep patterns caused by alcohol can affect one’s energy levels, mood, and increase one’s susceptibility to anxiety.

Substance Use Disorder and Anxiety Disorders

Studies show that substance use disorder increases one’s risk of mental health issues such as anxiety, depression, and psychosis. The National Institutes of Health (NIH) assert that nearly half of the people “who have a mental health disorder will also have a substance use disorder at some point in their lives and vice versa.” When an individual is diagnosed with substance use disorder and another co-occurring mental health illness it is referred to as a dual diagnosis. The National Institute on Drug Abuse (NIDA) states that people diagnosed with substance use disorder are twice as likely to suffer from a mood or anxiety disorder than the general population. The 2017 National Survey on Drug Use and Health found approximately 8.1 percent of individuals in the United States are living with mental illness and substance use disorder. Anxiety disorders and substance use disorders frequently co-occur. These two disorders have such high rates of co-occurrence that they are among the most prevalent psychiatric illnesses.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

How To Manage Anxiety While Traveling

How To Manage Anxiety While Traveling

The medical definition of anxiety provided in the Merriam-Webster Dictionary is an “overwhelming sense of apprehension and fear often marked by physical signs, by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.” It is the body’s natural response to stress and will manifest differently in everyone. For example, travel anxiety affects many people, and it can have a disruptive influence on one’s life. PsychCentral explains travel anxiety as a “feeling of worry or fear that occurs in relation to traveling.” Common symptoms a person may experience include:

  • Sleeping problems leading up to the travel date.
  • Being unable to control feelings of worry and concern about traveling.
  • Feeling restless or on edge while in airports or train stations.
  • Being irritable and short-tempered.
  • Having panic attacks, which may cause a racing heart, sweating, and feelings of being out of control.
  • Being self-conscious and worried that others are judging them.

There is no single cause of travel anxiety, and the triggers differ from person to person. Nevertheless, various techniques can help manage and treat different levels of travel anxiety. Consider the following tips and strategies to reduce your travel anxiety, provided by Healthline:

  • Prepare ahead of time: Map out your schedule and itinerary in detail so you know ahead of time what to expect.
  • Travel with others: If traveling alone is anxiety-provoking, consider asking a friend or loved one to join you.
  • Find the silver lining: Rather than dwelling on what may worry you, try to shift your focus to the new adventures and experiences afoot. This can help you replace your negative thoughts with positive ones.
  • Practice relaxing: Practicing relaxation techniques (e.g., meditation, mindfulness, breathing exercises, etc.) before you travel can help you ground yourself and ease anxiety.
  • Bring distractions: To avoid idle time that may exacerbate your anxious thoughts, consider bringing something to keep you busy during your journey. Some distracting activities include reading, journaling, crossword (or other) puzzles, movies or TV shows, or any other easily portable activity you enjoy.
  • Anticipate triggers: Before your trip, do some reflection work so you can anticipate the specific variables that may trigger your anxiety. Anxiety triggers refer to things that lead to an increase in your anxiety symptoms. Understanding what is behind your anxiousness can help you identify the best ways to curb anxiety symptoms beforehand and the most effective techniques to navigate them in the moment.

If you continue to experience anxiety while traveling, it may be advantageous to consult a healthcare professional who can provide you with tailored guidance and customized support.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

The Impact of Anxiety on Your Relationships

The Impact of Anxiety on Your Relationships

Anxiety is defined as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” It is the body’s response to stress and is a natural and adaptive part of human biology. Yet, anxiety can negatively influence many aspects of your life, including your relationships. Anxiety can impact an individual’s ability to connect with others in an authentic and meaningful way. Although anxiety can manifest differently in everyone, Verywell Mind highlights several symptoms and behaviors in which people might engage when they are experiencing anxiety in relationships, some of which include the following examples:

  • Consistently worrying about a loved one or partner.
  • Believing that a loved one is lying to you even if there isn’t evidence.
  • Being anxious about how a loved one’s anxiety may negatively affect your relationship.
  • Worrying that a loved one may adore others more than you.
  • Feeling concerned and overwhelmed when a loved one chooses to spend time with others.
  • Over-analyzation of what a loved one says, does, or acts.
  • Avoiding people that you love in fear that they may reject or judge you.
  • Isolating oneself from the people you love.

Anxiety can hinder someone’s ability to maintain healthy relationships and friendships. Although each relationship is unique, and the impact of anxiety can vary, there are generally two key issues that come up as the result of anxiety. When it comes to relationships, people living with anxiety disorders typically act one of two ways—they may avoid those they love, or they may depend on them all too much. Regardless of whether you are dealing with avoidance or codependent behaviors, these issues can negatively impact the quality of your personal relationships in various ways. A 2018 review in Neuroendocrinology Letters, examining studies from 1990-2017 related to anxiety disorders and how they play out in relationships, concluded that the link between anxiety disorders and family relationships is “bidirectional.” In other words, having an anxiety disorder can sour your relationship with your partner, and your partner’s attitude toward you can significantly affect your anxiety. Hence, anxiety can have a profound impact on relationships, affecting both the individual with anxiety and their loved ones.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

The Connection Between Anxiety And Chronic Pain

Anxiety

Pain is a multidimensional experience that involves sensory, cognitive, and affective factors. The International Association for the Study of Pain (IASP) defines pain as “an unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential tissue damage.” Pain is typically classified as either acute or chronic. Acute pain is of sudden onset that is usually the result of a clearly defined cause. Acute pain dissipates within six months, and fully resolves when the underlying cause has been treated or has healed. Chronic pain is defined as “pain that lasts more than several months (variously defined as 3 to 6 months, but certainly longer than ‘normal healing’).” To discern the prevalence of chronic pain in America, the Centers for Disease Control and Prevention (CDC) analyzed data from the 2016 National Health Interview Survey which found an estimated 20.4% (50 million) U.S. adults had chronic pain. The symptoms of chronic pain are essentially caused by a miscommunication between one’s brain and central nervous system. Chronic pain can manifest anywhere in one’s body. Experts assert that untreated chronic pain can profoundly affect a person’s quality of life and overall well-being.

Anxiety

Anxiety is the body’s natural response to stress. As defined in the Oxford English Dictionary, anxiety is “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” Anxiety will manifest differently in different people. The feelings of anxiety can range from mild to severe. While fleeting anxiety is unavoidable, it is atypical for an individual to experience frequent, intense, debilitating, persistent worries and/ or fears related to everyday situations, and such anxiety could be indicative of an anxiety disorder.

The Connection

The relationship between chronic pain and anxiety is often cyclical. Empirical evidence suggests that anxiety plays an important role in the exacerbation of pain perception. Studies have found a clear link between exposure to toxic stress and the development of chronic pain. For example, toxic stress causes continuous activation of the nervous system which can lower the body’s pain threshold and trigger problematic physiological reactions (e.g., muscle tension and spasms), worsening many types of chronic pain. On the other hand, the stress of living with chronic pain can lead to feelings of anxiety or precipitate an anxiety disorder. Chronic pain is known to cause structural and functional changes in the brain, disrupting the communication between brain cells, and hindering one’s ability to effectively process emotions, including anxiety. According to data published in 2023, an estimated 35% of patients with chronic pain experience anxiety. Increased chronic pain levels tend to worsen anxiety, and anxiety often leads to more frequent and/ or severe pain.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Why Self-Care Is Crucial In Managing Anxiety

Managing Anxiety

Anxiety is the body’s natural response to stress. According to the Mayo Clinic, having occasional feelings of anxiety is an unavoidable part of life. The medical definition of anxiety provided in the Merriam-Webster Dictionary is an “overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.” The feelings of anxiety can range from mild (e.g., fluttering in one’s stomach) to severe (e.g., heart palpitations). Regardless, anxiety can be a challenging emotion for people to manage. Hence, it is advantageous to develop an array of coping mechanisms, such as prioritizing self-care, to effectively navigate anxiety when it arises.

What Is Self-Care?

Self-care is defined as “the ability to care for oneself through awareness, self-control, and self-reliance in order to achieve, maintain, or promote optimal health and well-being.” Self-care practices involve both nurturing one’s physical and mental health, which can be accomplished in many ways. Self-care encompasses activities, practices, and habits intended to reduce mental and physical stress and strain while simultaneously fostering feelings of inner peace and happiness. A significant amount of empirical evidence substantiates the importance of self-care in alleviating symptoms of anxiety and promoting overall mental health.

Managing Anxiety: Mental and Behavioral Health

Mental health is intertwined and often informed by behavioral health. While one’s mental health encompasses several factors (e.g., one’s biology, one’s psychological condition, and one’s habits) behavioral health examines how one’s habits impact one’s overall physical and mental well-being. Incorporating regular self-care practices into one’s daily routine innately supports mental and behavioral health, which can result in an array of benefits. Cultivating and integrating these healthy habits can help people become more productive, cope with everyday stress more effectively, maintain a positive outlook, engage in healthy eating, sleeping, and exercise habits, which ultimately enhances one’s overall quality of life. More specifically, engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, diminish stress, boost happiness, as well as increase one’s capacity to adapt to change and recover from setbacks more easily. Self-care is crucial in managing anxiety because it allows individuals to prioritize their mental, emotional, and physical well-being.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

How To Manage Anxiety In Social Situations

Manage Anxiety

The medical definition of anxiety provided in the Merriam-Webster Dictionary is an “overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.” Social anxiety refers to fear or worry related to interactions in social situations. It occurs when someone is overly concerned about being humiliated, embarrassed, evaluated, and/ or rejected by others in social situations. The feelings of anxiety can range from mild (e.g., fluttering in one’s stomach) to severe (e.g., heart palpitations).  Although anxiety is the body’s natural response to stress, it is helpful to arm oneself with a variety of coping strategies to navigate anxiety when it arises, particularly in social situations. The Cleveland Clinic offers suggestions to help assuage feelings of overwhelm and/ or distress in social situations as well as ways to overcome social anxiety, some of which include:

  • Start small: To build your confidence and set yourself up for success, start with a small achievable social interaction goal and gradually work your way up to more challenging situations.
  • Challenge your negative, anxious thoughts: Identify the anxious thoughts that surface when you think of social situations, analyze them, and challenge them to discern if your initial reaction is truly how you feel or if you are just assuming the worst, and adjust your mindset accordingly.
  • Breathe: Research has found that practicing deep breathing techniques can effectively help with relaxation, stress management, control of psychophysiological states, and improve organ function.
  • Focus on others, not yourself: Switching from an internal focus to an external focus can go a long way toward reducing social anxiety.
  • Identify your fears: Exploring your fears and possible outcomes can bolster your confidence surrounding your ability to cope. Acknowledging that you can gracefully and effectively handle the worst-case scenario will allow you to remain present and engaged in the moment.

There is no single anxiety relieving method that is universally effective for everyone. Even if you are fully equipped with an abundance of different coping mechanisms and strategies that have worked in the past, there may be some situations that require additional, outside support. If you are experiencing frequent and/ or severe bouts of anxiety it is best to err on the side of caution and obtain an evaluation from a qualified mental health professional. At the very least, they will be able to provide you with more pointed guidance regarding how to deal with your anxiety most effectively.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

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