What does anxiety look like? #Anxiety #Coping

Do you know what the physical signs of anxiety are? Along with the emotional symptoms there are many signs of anxiety that can manifest physically. Can you relate to any of these?

Muscle Tension & Aches

Anxiety can cause stiffness and tension in your muscles. Tightness in your neck, shoulders, back, and neck could all be signs of anxiety. Tense legs, clenched jaw muscles, and teeth grinding can also be attributed to anxiety.

Stomach issues or Digestive Problems

The stress your body experiences from anxiety can also manifest in digestive issues, like a fluttering stomach, nausea, constipation, or diarrhea. These symptoms can have a strong negative impact on daily activity. If left untreated digestive issues can worsen and lead to medical illness.

Headache

The psychological strain associated with anxiety can lead to severe headache, as a result of chronic worry, racing thoughts, and fear. People also report an increase in temperature change through their body, increased heart rate, and dizziness.

Jitters

Anxiety can make you feel edgy and lead to visible shaking, trembling, and irritability. You may feel restless, or fidgety. These signs may be noticeable to others.

Insomnia

The chronic worry and stress from anxiety can be exhausting. Many people with anxiety report a feeling of fatigue. Sometimes this combination can lead to an inability to fall asleep or trouble staying asleep. Overtime, insomnia can lead to a host of physical problems.

Shortness of Breath

Heart rate and blood pressure can increase with anxiety causing multiple symptoms. You may become hot, sweaty, feel dizzy, or experience difficulty breathing. Some people have reported thinking they were having a heart attack. Anxiety symptoms can be severe and frightening.

The Bottom Line

Anxiety is real. The symptoms are real. The symptoms listed above are only some of the physical signs your body may be experiencing. If you struggle with anxiety, reach out for help. You do not have to go through this alone. RTGTROY can help.

We Can Do Something About Teen Suicide

Many parents are, unfortunately, not aware of how common the problem of teen suicide is. In America, it’s estimated there is an average of more than 3,000 suicide attempts every day by young people in grades 9 to 12. Suicide is the second leading cause of death among young people ages 10 to 24, killing more teens and young adults than cancer, heart disease, AIDS, birth defects, stroke, pneumonia, influenza and chronic lung disease combined.

Studies have found that four out of five teens who attempt suicide have given clear warning signs, yet too often such signs are ignored or simply not noticed or recognized.

Life today can seem overwhelming for many adolescents. Young people are confronted with physical and hormonal changes, school grade anxieties, being socially accepted and making life decisions about college or employment choices. Other factors, such as a parental divorce, a seriously ill relative or even moving to a new home can bring added levels of stress and anxiety. Being bullied, whether in person or online, will also contribute to the negative feelings a teen may be experiencing.

Teens affected by such factors are often suffering from depression and suicide may simply seem the easiest way to escape the blackness they are feeling.  Depression is a mental health issue that doesn’t cure itself, but it does have a number of signs that can help a parent spot a teen in trouble.

Teens suffering from depression will often exhibit changes in eating and sleeping habits. They often are withdrawn, losing interest in friends and family, and no longer participating in favorite activities.  Their school work may be suffering, they may have difficulty concentrating, and may not pay much attention to their personal hygiene and appearance.

In some cases the teen may verbalize feelings of wanting to die or simply outright threaten suicide. The warnings given may be more subtle, like saying “I won’t be a problem much longer.” Any such references to death or suicide are clear cries for help and shouldn’t be ignored.

Depression, whether in a teen or adult, is a mental health problem that can be treated. Any signs that a teen may be considering suicide should call for immediate action. Talk to your family physician or a professional counselor.

At RTGTROY we want to help families struggling with adolescent issues, such as depression. Please reach out. We are passionate about helping teens through crisis.

There’s also information and help from the National Suicide Prevention hotline at 1-800-273-8255. Acting early can help save a young life.

-Reprinted in full or in part with attribution to the American Counseling Association’s Counseling Corner Blog.

Steps Toward A Mentally Healthier You #StressReduction #MentalHealth

It’s true that most of us don’t give our mental health much attention unless we’re facing a serious problem.  That’s too bad, because in today’s complicated world most of us could stand to reduce our stress and worry, and to feel better about ourselves.

Think of improving your mental health as similar to improving your physical health. Just as exercise gets your muscles in better shape, there are things you can do to get your feelings and attitudes into better shape.

A good starting point is simply to make time for yourself. In today’s busy world, it’s easy to fill our days with work, family and social obligations, leaving little or no time for ourselves.

The fix for that is to include “you” in your daily schedule. Create a real schedule that includes time each day for at least one thing you find pleasant and enjoyable.  Maybe it’s reading a book, working at a hobby, or just taking a relaxing walk. Put it on your calendar and make sure it happens.

Getting involved with others is another way to reduce stress and feel better about yourself.  Community, civic and religious organizations are always eager for volunteers to help carry out their work.

Giving something back to the community can offer a meaningful escape from your own problems (and often puts such problems in a better perspective) while also providing a sense of fulfillment and self-worth that’s essential for good mental health.

And don’t ignore staying physically fit as a means to improve mental health. Studies find  regular exercise is a great way to fight depression, for example. Plus, as we get ourselves into better shape, we usually start to feel more confident about ourselves — everything from how we look to what we can do. And that’s good mental health.

There’s no magic way to make stress and problems just disappear but building a little relaxation into your life, helping those in need, and staying physically active can all improve mental health and make it easier to cope with the problems you will face.

If you find that your actions don’t have you feeling better, check out the assistance that a professional counselor can offer. You do not have to go through this alone. RTGTROY has trained professionals who can help you strategize ways to defeat your stress.

There are many fixes for better mental health. Whether it’s steps you take on your own, or help you get from a professional counselor, good mental health is a goal worth achieving.

-Reprinted in full or in part with attribution to the American Counseling Association’s Counseling Corner Blog.

Holiday Celebrating Without The Guilt #HappyHolidays #StressLess

The holidays are a fairly emotional time of the year for most of us. For some people, the holiday period brings memories of warm family gatherings and happy times. For others, it may bring feelings of depression related to loved ones who have passed on, or simply of childhood memories and experiences that weren’t very pleasant.

While our memories and experiences of holidays past are not something we can change, we can  try to ensure that the current holidays don’t add to any emotional burden we may already have.  That may sound complicated, but actually all it means is having a little more awareness of the emotions we face at this time of the year, and of taking a little more control of our lives and actions so that we don’t end up feeling bad about this year’s holiday season.

An easy starting point? Pay more attention to your food and drink intake. Yes, Thanksgiving dinner and holiday parties offer many opportunities to over-indulge. But, remember, you are the one in control of your actions and choices. Limiting yourself to one helping of dessert, or refusing Uncle Waldo’s constant offers of more wine, doesn’t mean that you’re depriving yourself, but rather simply enjoying the holiday in moderation.

And, most importantly, you won’t feel guilty the day after, or face January with the problem of an expanded waistline.  For most of us, the holiday period can be a stressful time. Your job is to try to be sensible and not add more anxiety and stress to what you may already be feeling.

That’s especially true when it comes to holiday parties. Yes, these are additional opportunities to be tempted by too much of too many wrong things to eat, but far too often a bigger problem is  the opportunity to consume too much alcohol. All it takes is one office party and one drink too many and suddenly you’ve said or done something that you’ll not only regret the next day but that may negatively affect your career.

Yes, you want to enjoy this holiday season, but it’s important to remember that you, at all times, are the one in control of you. Keeping your actions sensible and reasonable doesn’t mean you can’t have a great time, but hopefully can mean you won’t have anything to regret. 

For more tips on having a happy Holiday Season, contact RTG-Troy today.  We are committed to assisting others reduce stress and anxiety.  Sometimes having another person to bounce thoughts off of can ease your burden.  We are here to help.

-Reprinted in full or in part with attribution to the American Counseling Association’s Counseling Corner Blog.

Don’t Let Tests Overwhelm Your Child #TestAnxiety #AdolescentCounseling

Testing is a fact of life for students from elementary through high school. Whether it’s a school system required standardized test, or simply an exam or quiz from the teacher to measure progress and understanding, tests can be a major source of stress and anxiety for many students.

There is no magic cure to remove all the anxiety from testing, but there are strategies to reduce stress levels and to maximize test performance.

A great starting point is being physically prepared. That can help with not only test-taking, but with all aspects of the school day. And all being physically prepared means is that your child should be well-rested and eating healthy foods.

Studies find that the average teen should be getting eight to ten hours of sleep per night, especially on school nights. Those studies, however, find that only about 15% of teens actually get at least 8 hours of sleep on most school nights. That doesn’t make for a well-rested brain when that algebra pop quiz appears in the morning.

Similarly, good nutrition plays a very important role in brain function. Skipping breakfast will always impair brain function. Junk and high-sugar foods almost always guarantee a sugar high that will be followed by a crash during the school day. Drinks high in caffeine, like coffee, soda and energy drinks, may help a student feel alert but can also make him or her feel jittery and nervous and then concentrating is much more difficult.

While getting enough sleep and eating well are important, another critical key to reducing test anxiety is to be prepared. This means staying on top of the subject, keeping up with assigned readings, and being aware of when tests are coming up. By maintaining a more constant understanding of the subject matter your student can avoid having to do last-minute “cramming,” which almost always raises anxiety levels and doesn’t improve grades much.

You can also help your child by teaching them some relaxation techniques. Simply taking a few deep breaths before and even during the exam, and thinking positive thoughts about doing well, can actually make a real difference.

Doing well on tests requires planning, studying and relaxing. But if these things don’t help your child, he or she may be suffering from some degree of test anxiety. In such cases, the school counselor, or an outside professional counselor, can provide help in overcoming the problem.

If you think your child is struggling and needs help with anxiety support a professional counselor can provide tools to ease the strain.  Please contact RTG-Troy today if you need assistance in this area.  We are here to help.

-Reprinted in full or in part with attribution to the American Counseling Association’s Counseling Corner Blog.

Nervousness Is Okay… Anxiety Not So Good #Counseling #Therapy

Everybody gets nervous. It’s a natural reaction when we expect, or imagine, that something  negative is about to happen. That’s why an upcoming doctor’s visit might have you feeling nervous, while going to your favorite restaurant simply has you feeling hungry.

Nervousness and anxiety, while both emotions that are a bit scary, are, however, quite different in character and how they affect us.

Being nervous is usually a short-term feeling. Part of what causes such a feeling is that while our bodies are locked in the present, our minds are free to wander into the past and the future.

Usually, thinking about things past and future is a pleasant thing. Past memories can be of good times and bring us comfort. Thinking about the future allows us to plan successfully.

But thinking about past things sometimes brings nervousness. What is about to happen, like that doctor’s visit, may remind us of a past negative experience. When we imagine the future, we may find ourselves imagining all the possible catastrophes that could occur.

Nervous feelings are actually fairly easy to overcome, or at least to limit. We can start to do that by realizing we are responsible for our own thoughts. If remembering past negative events is making us nervous, we can intentionally focus instead on happier, healthier, more comfortable thoughts.

To do that you have to get your mind and body in the same time zone. Remind yourself that this is now, not back then. Pay attention to what you’re seeing, hearing, tasting and smelling. Take a deep breath. Think about now and you lessen the negative, nervousness-producing thoughts about the past or future.

At times, however, nervousness can be more serious. When someone focuses excessively on negative past events, or bad future outcomes, simple, short-term nervousness can become real anxiety. Generally, being anxious is usually longer in duration and occurs with more intensity or frequency than nervousness.

Being severely anxious can have a crippling, negative effect on your life.  You may find you are almost constantly remembering the past and negative events, or anticipating future problems.  Such severe anxiety can limit your ability to act and hinder relationships with family and friends.

If severe nervousness or anxiety occurs on a regular basis and is causing you problems, seek help. A professional counselor can assist in getting anxiety under control and helping you to a happier, more relaxed life.  Contact RTG-TROY today for more information today.  We have trained counselors who are passionate about helping you understand your anxiety and develop new coping strategies.