6 Ways to Overcome Anxiety

Anxiety can feel overwhelming and like there is no relief available. But, there are ways to address and tackle the stress of anxiety.

Here are six ways to help overcome anxiety:

1. Move your body - Exercise, such as walking and yoga, can aid in regulating levels of stress and help you relax. Meditation and calming breathing techniques can also promote relaxation and help to focus your mind.

2. Eat well - Another important part of taking care of your body is making sure you eat a well-balanced and nutritious diet. Incorporating fruits and vegetables into your meals can help you maintain healthy sugar levels which can improve cognitive function.

3. Talk about your feelings - Whether speaking with a trusted friend or family member, speaking with a counselor or utilizing peer counseling groups, talking about your feelings and your particular situation can help you vent and get a different perspective on your situation.

4. Utilize apps - There are many online and mobile apps available that promote well-being and aid in cultivating mindfulness practices. Find a resource that works for you so you can build a routine prioritizing calming practices.

5. Journal - Taking time to reflect on your feelings can help you see patterns in your life. By writing down your thoughts, you can see what triggers your anxiety and can work through solutions.

6. Be gentle with yourself - Try to remember that you are doing your best and allow yourself grace as you navigate through your feelings.

Though anxiety can feel neverending, there are ways to take charge of your feelings and bring a sense of calm back to your life.

How Therapists Believe Change is Positive

Every ending has a new beginning. Change does have a bad reputation but change can actually be the introduction to a new chapter. Without change we would be stuck in a constant loop of the sameness, this could feel draining and boring. The only constant in life is change.

Here are some ways change can be positive:

1. Change gives you a new perspective - A new way of completing a task, a different job or moving to a new city are all opportunities for you to figure out how new circumstances play into the values and morals of your life. This is a great way to see what is important to you and helps you to evaluate how change can play into your existing lifestyle, thought patterns and even life goals.

2. Change can help you learn to be flexible - It is easy to fall into set patterns and a routine, but change allows you to become open to new ways of thinking. One small change can open your mind to make changes in other areas of your life.

3. Change can improve your attitude - Sometimes, a change can be just the thing you need to get out of a rut and improve your outlook on life.

4. Change can help you grow - Accepting change is not always easy, but learning to deal with change can help you grow. This in turn can make change become easier to accept and to build confidence in your ability to try something new.

5. Change allows you to reflect on progress - When a change is presented to you, it is a chance to reflect on the past and become excited about the future. Thinking ahead to what you can accomplish when a change is introduced to you is a chance to become renewed by the potential awaiting you.

Change can be a rewarding and exciting experience if we open up our minds to the positive possibilities. Thinking of change as a new opportunity to expand your thinking will help you to look at change in a positive way.

5 Reasons to Start Family Therapy

A lot of the time families begin their search for a family therapist with the goal of improving the relationships and overall functioning of the members of the family. Typically, this can include anyone the members identify to be family and/or those who are involved in the issues currently being addressed. Family relationships are full of opportunities to grow. However, a lot of daily stressors could cause us to feel misunderstood by or even disconnected from the people closest to us.

If you’re unsure if you should seek for a family therapist, then here are 5 very good reasons you probably should:

1. Depression, anxiety, or mental illness: If there is even one family member in the family that is experiencing any form of depression, anxiety, or mental illness then there is probably a big likelihood that the rest of the family could also be being affected. You may think that those closest to you don’t notice, but they do and they worry. When this happens within the family, a therapist may be a great person to seek out as they can help teach you ways to navigate many of the situations you may be dealing with. This way, instead of pulling away from one another, the whole family can learn to support one another.

2. Separation or divorce: Divorces are very hard on many families, especially the children. A lot of the time, it feels like things are being turned upside down for not only the children but the parents too. A family therapist can play a very important role in helping you to remain whole and intact even during a separation or divorce.

3. The blended family: In our modern world, creating and even seeing blended families is pretty common. More commonly, when two people come together, it is very likely that they may have children from previous relationships and challenges typically tend to arise. During this time, a family therapist may be vital to help you navigate changes and challenges. They can aid you in creating a safe space for everyone involved and helping you make sure that each child feels loved and supported.

4. Dealing with loss: Loss is a very difficult thing to overcome whether in a family or out of one. There are many emotions such as extreme sadness, anger, guilt or maybe even some relief that someone or something close to us is gone. No matter what stages of grief you and your family are going through, a therapist can definitely aid in the healing process.

5. You live with a teenager: Teenagers are full of drama, hormones, and many emotions. Usually when children reach their teenage years, they feel misunderstood by their families and tend to lash out or even distance themselves. This makes it difficult for communication to flow the way it should within a family. If you feel like you are having a hard time communicating with your teenager, then maybe it's time you schedule a family session that will allow for a therapist to show the family tools that will allow for more open and clear communication.

Family therapy can bring families together. Our therapists are here to help you and your family overcome disagreements and unite you as a family.