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.

Are The Winter Blues Getting You Down? #SeasonalCare #MentalWellness

With winter here, perhaps you’re not quite feeling your normal self.  Maybe you’re a bit sluggish, a little irritable, sleeping longer, or just feeling a little down in general? Welcome to what’s commonly called the “winter blues” or the “winter blahs.”

This is a fairly common problem and while it’s often minor, there are times when it can be a quite serious issue.  Some people find winter weather affects them strongly enough that it makes daily life difficult.  Severe cases are known as Seasonal Affective Disorder (SAD) and can be serious enough to warrant treatment by a mental health professional.

But for most of us these winter blues are just a minor inconvenience and, fortunately, one that you can do something about.

One contributing factor is the shorter days and lack of sunlight in winter. The obvious cure is to increase the amount of light in your life.  If it’s a bright, sunny day, bundle up and get outside for a bit.  If it’s gray and dreary, try turning on extra lights to brighten things up and use broad spectrum bulbs (often sold as “therapy lights”) that simulate natural sunlight.

Exercise also helps fight those tired and sluggish feelings. Just a short daily walk or gym workout can help your body and mind overcome feelings of low energy.

And even small changes can make a difference. When you’re feeling down, give a friend a call and talk about happy things. Watch a favorite funny TV show or movie. Read a book that you know you’ll enjoy, or spend some time on a hobby that makes you feel good.

Getting involved with others is another way to feel better. Start going out more, whether it’s socializing with friends or volunteering at your church, a local shelter, or nonprofit agency. Helping others almost always brings better feelings, and when you combine that good work with a nice bright smile, you may find you just don’t have time to feel blue.

Of course, there are many things that can cause sad feelings besides cold, gray skies. If you find that you just can’t overcome such feelings, and they’re interfering with your enjoyment of a normal life, seek help. A professional counselor can both help pinpoint the cause of your feelings and suggest ways to overcome the problem. At RTGTROY we have specially trained professionals who truly care about helping clients find answers to difficult questions and devoloping clear paths for growth.

Bottom line?  Take action and don’t let the winter blues take the fun out of your life.

– Reprinted in full or 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.

Worry Shouldn’t Get The Best Of You #Worry #Stress

In today’s world, countless things can cause us to worry.  Our health, job security, financial issues, school shootings, current politics… the list of potential worries seems endless.

While we can’t eliminate all our stresses, being worried about real things can and does perform a needed function in our lives — it can lead to action.

On the other hand, needless worry can actually be harmful.  Needless worry adds unwanted stress to our lives and can even dramatically increase the health risks we face. The secret, of course, is identifying whether a thing causing worry is a real or a needless worry, and learning how to deal with each one.

When faced with anxiety and worry,  our body reacts by pumping out a variety of chemicals, such as adrenaline, that cause various physiological  reactions. These chemicals fueled our ancestors’  “fight or flee” reaction when that bear attacked. Although we seldom face angry bears today, yet our bodies still react the same way. Sustained, chronic worry can raise our risk of heart attack and stroke, increase blood pressure, lead to high cholesterol levels, and give us stomach aches, headaches and even back pain.

The starting point is identifying if the worry bothering us is real or needless. Often it helps to discuss the cause of your worry with someone else.  If it is a real concern, one that you can do something about, then you want to channel that worry into action.  Begin by making a plan for dealing with the cause of your worry, then carry it through. When you react this way you’re making a positive use of worry.

But if the cause of your worry is something beyond your control, you need to act to counter that worry rather than letting it build up inside you.  Sometimes that simply means thinking about something over which you do have control or taking a simple action to take your mind off of that needless worry.

If watching the news, for example, makes you stressed and worried, stop watching. If the worry is still with you, refocus by doing something positive. Go for a walk, call a friend, or take a long bath.  Your goal is to stop dwelling on those things you really can’t do anything about.

If chronic, especially needless worry is negatively affecting your daily life, consider seeking assistance from a professional counselor who can help you get worry under control. Contact RTG-Troy today for help. We offer many tools to assist you. You are not alone, you matter here!

-Reprinted in full or 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.

Making Holiday Travel A Better Experience #TravelStress #HolidayStress

We are entering one of the busiest, and most stressful,  travel periods of the year. According to the U.S. Department of Transportation, travel to a destination 50 miles or more away increases by over 50 percent for Thanksgiving and by almost 25% for Christmas and New Year’s.

While that adds up to even more cars on the road, and usually longer lines at airport TSA, it doesn’t  necessarily have to mean more holiday travel stress for you.

You can actually lower your travel stress by simply accepting that there are some things you can’t control. Bad weather, airport delays, traffic jams or long waits at airport security are all outside your control, no matter how frustrated they may make you feel.

Instead, focus on the things you can control, including your own feelings. Start by planning as much as you can. If it’s a driving trip, check the weather reports and if a bad storm is looming, see if you could depart earlier or later to miss the worst of it.

Planning can also minimize airport delays. Experts advise booking an early flight, for example. Airports are often less crowded then and it leaves you extra time for a later flight if your flight is delayed, cancelled or over-booked. Also know the rules. Is your carry-on the right size? What time do you need to get to the airport? Can you bring wrapped presents?

A little attitude adjustment can even help with a seemingly endless TSA security line. Instead of feeling frustrated, do something silly like checking out your fellow passengers. Try guessing silently where they’re going, what their line of work is, or even why they’re dressed like that out in public.

The best way to handle stress and frustration is simply to refocus your mind away from the thing that is upsetting you. If it’s a traffic jam, getting mad doesn’t make other cars disappear, but playing something on the radio, telling the kids a story, or doing anything else that takes the focus off the immediate problem will make you feel better.
And most importantly, keep your kids happy, or at least occupied. Don’t forget their games, a couple of books, or snacks for when they’re suddenly starving. Happy kids mean less stressed out parents.

Holiday travel may not always be fun, but there’s no reason it has to be high stress. For more tips and tricks on handling stress contact RTG-Troy today. We are here to help.

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

Taking Steps To Minimize Memory Loss #MindBody #Prevention

Everybody forgets things at times. But as we age most of us may become aware that our memories are not quite as sharp as they once were.  We may find it happening more often that we forget where we left our car keys or those darn reading glasses, or even why we just walked into the kitchen.

It’s even more frightening these days as we have all become more aware of Alzheimer’s disease, an illness currently affecting more than 5.5 million Americans and this nation’s sixth leading cause of death.

While memory loss is often one of the first signs associated with Alzheimer’s disease, the symptoms, which can vary from person to person, can include difficulty in word-finding, vision and spatial issues and impaired reasoning and judgment. But simply having trouble recalling things at times, especially as one ages, is not necessarily an indication of this serious illness.

There are many things that can affect our memory function. Getting older is a primary one. While some memory loss is a natural part of the aging process, according to experts, other factors, we can control. A good starting point is to have a health check done.  Certain drugs can affect our memory. Cholesterol, our blood pressure and some illnesses may also impact memory.

When those issues are addressed, it’s time to take actions to help fight memory loss.  Avoiding smoking and heavy alcohol use are important ones.  Studies show smokers perform much worse than non-smokers on memory and brain skills tests.

It also helps to eat right. Studies have found that a diet rich in fruits and vegetables, but low in fat and cholesterol, appear to improve brain health. Similarly, foods rich in omega-3 fatty acids, like tuna and salmon, may help the brain. If you are not a fan of fish, try taking an omega-3 supplement.

Staying physically fit can also play a big role in improving memory. Physical exercise increases blood flow to the brain, improving brain health and function. Think of physical exercise as exercise for your brain, the benefits to outward appearance are just a bonus.

Don’t stop thinking and interacting. Reading, writing, doing puzzles, playing games and using online “brain exercise” programs appear to stimulate brain cells and the connections between the cells. Make sure you are connecting socially with others. This improves brain function and supports your mood.

Being proactive can help improve memory function, but if you still find you’re forgetting more frequently, repeating yourself in conversations, or being confused by a familiar activity, talk to your doctor and make sure it’s not a more serious problem. For more tips and tricks to keeping your brain healthy for the long haul contact RTG-Troy today. We are here to help.

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

Good Mental Health – No Different Than Good Physical Health #Counseling #GoodHealth

Seeing a physician isn’t embarrassing if we have the flu, a high fever, or other serious health problems.  No one will criticize us for seeking medical help for a physical health problem and, indeed, most people would fault us if we didn’t seek medical help.

Yet we often find that mental health issues bring a very different reaction.

People sometimes see mental illness not as a health issue, but as a serious defect, something that marks a person as weak, unstable, perhaps even violent or dangerous.

Such reactions have serious consequences for millions of Americans who could be healthier and happier if they were receiving the mental health help readily available. But many don’t seek such help out of fear of being “labeled” with a mental illness, feeling family and friends won’t understand, or that it could lead to discrimination at work or school.

Too many people who could use help instead see their condition as a sign of personal weakness. They may mistakenly believe that they should be able to control whatever is wrong without outside help.

The American Counseling Association works to educate the public, correct this misinformation and encourage people to seek needed treatment. For example, researchers estimate that one in eight U.S. adolescents is suffering from depression. Each day an estimated 3,000 young people in grades 9 to 12 attempt suicide, yet only 30% of young people facing mental health issues ever receive any type of treatment or intervention. This lack of treatment helps lead to more than 4,600 suicides by young people each year. The statistics are even scarier among senior citizens and our military veterans.

It’s vital for people to recognize that mental health issues are not a reason for shame, but rather a condition that requires treatment by a professional. Anxiety, depression, panic attacks, eating disorders, social phobias and similar problems are not a sign of personal weakness. They are simply conditions that, when treated successfully, can result in a happier, healthier and more productive life.

If you or someone you know is suffering from a mental health issue, don’t give in to the stigma, but rather take action for better health. Talk to a friend or family members about what’s bothering you and look into assistance from a mental health professional.  Seeking mental health help is not a weakness; it’s as logical and right as seeing a doctor for that flu.

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

Are You Aware Of What Professional Counselors Have To Offer? #Counseling #Therapy

For starters, most of us aren’t aware of the amount of training that it takes to become a professional counselor.  Did you know that professional counselors will have earned at least a master’s degree, and that many hold doctoral degrees? Or that professional counselors are now licensed mental health providers in all 50 states?

This means that when you turn to a counselor for help, you’re working with a highly educated,  trained and experienced professional.

Professional counselors today offer a wide range of services. While it’s not uncommon for the average person to think that counselors only work with severely troubled people facing serious mental health issues, the reality is the majority of people with whom most professional counselors work are ordinary people who simply need a little help, advice and direction. They may be facing family, work or life problems that can seem overwhelming, or they may be at points in their lives where things “just don’t seem right.”  Often, what causes a person to seek out a professional counselor is simply being unsure as to what to do next.

“Help” is the main product that professional counselors have to offer. They don’t tell someone what to do, but rather help guide the person in understanding and discovering new directions — helping the person find ways to improve a relationships or situation, or helping the person to discover and explore new paths in life.

A professional counselor is a facilitator and a guide. His or her job is to offer suggestions about helpful directions and possible actions. The counselor isn’t there to provide answers, but rather to assist the client in growing, learning new things, and discovering the necessary actions for a more satisfying life.

Counseling is meant to be a process that helps people change for the better. When someone is dealing with a loss, relationship issues, child rearing anxieties, anger, depression or any of the numerous issues that all of us can face, that’s when it’s time to turn to a licensed professional counselor who has been trained to provide needed help.

If you think there are issues in your life that could be helped by talking with a trained professional, you can contact RTG-TROY today.  We offer licensed professional counseling in a variety of specialties.

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

Sometimes It’s Good To Say “No” #Counseling #Therapy #Assertiveness

Most of us, most of the time, want to be nice, to do what is asked and to please those asking for our help. We usually try to be accommodating at work, with our friends, and with our family members.

But sometimes, rather than replying, “Sure,” when asked to do an inconvenient favor, or to take on a task beyond our abilities, it may make better sense to say, “No.”

It can often be difficult to just utter that simple “no.” We like to look responsible, helpful and capable. However, the reality is that saying “yes” to virtually every request can produce a variety of negative results.

Research has shown that the more difficulty someone has in saying “no,” the more the person is likely to experience stress, burnout and possibly even depression.  Difficult requests are highly likely to make you feel frustrated or anxious, or even mad at yourself for saying yes in the first place.

The key to saying no is to do it in a respectful and courteous manner.  It starts with understanding what your own boundaries are, and not being embarrassed to accept and follow those boundaries. When you see that a request is going to push you into a zone where you’ll feel uncomfortable or not fully competent, it’s important to make your feelings, and decision, clearly known.

Responding to a request with phrases like, “Gee, I’m not certain I can,” makes it clear that you are not being straightforward about your decision. That’s also true when your immediate response is to start apologizing or making excuses and explanations for why you can’t do what’s being requested.

Instead, first make sure that saying “no” is really the only alternative. Politely let the person know you would like to help, but first ask questions to clarify what is really needed. Perhaps there is a way that you can help that wasn’t evident when your aid was initially requested. But if it turns out that no really is the only right answer, then state your decision clearly. Let the person know you’re sorry you can’t help, but that it just wouldn’t work.

While we all want to be helpful, it’s important to recognize your own limitations, interests and capabilities. Stepping too far outside those comfort zones will leave you feeling anxious and frustrated, and probably won’t be the best help available.

If you have trouble with your “no” or with dealing with overwhelming anxiety or stress contact RTG-Troy today for more tips on how to bring your life into balance.  We are committed to helping our clients find successful communication.

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