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.

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.

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.

How Your Food Choices Can Affect Both Your Physical And Mental Health #MindBody #WeightManagement

While our food choices certainly affect our weight, they also play an important role in our emotional well-being and overall mental health.  Numerous studies have found that the foods we consume play a large role in how we feel and act.

Most parents, for example, have seen how a sugar high affects their kids.  Although numerous studies have failed to find a link between sugar and hyperactivity, just about any mom will tell you that her son or daughter seems more excited or active after eating a sugary snack.

The reason may not be so much a physiological link as a psychological one.  Eating foods we like makes us feel better, and most of us are genetically programmed to like sweet-tasting things. Our love of sweet tastes comes from our ancient ancestors who learned that sweet fruits and veggies were ripe and ready to eat.

Recent studies have found even more direct links between our food choices and mental health. A 2014 study of over 3,500 people reported that long-term exposure to an unhealthy diet, one high in sugar and processed foods, appeared to increase the risk for depression.

Foods high in sugar and fat have also been cited as a risk factor leading to addictive eating.  Sugar and fat trigger the same pleasure centers in the brain that addictive drugs do.  The pleasurable feelings that come from eating such foods help relieve stress and cause people to overeat or even to binge eat.

Being more aware of your food choices and how they affect your moods and overall mental health can help lead to a healthier and happier you.

If you think your food choices are affecting your moods or well-being, try keeping a food diary for several days of what you eat and how you feel afterwards.  You may find that you are turning to unhealthy choices and overeating simply to feel better.

That information can help lead you to making healthier choices.  Or, if extra help is needed, talk to your family physician, a local nutritionist or a professional counselor to help steer your diet back on track for better physical and mental health.

If your food choices are an issue that you struggle with on a regular basis, or you would just like to learn more on this topic, contact RTG-Troy.  We have a professional counselor on staff who is a Certified Weight Loss Specialist.  We can offer Weight Management Therapy to help you combine your physical and mental health goals.  You are not alone.

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

 

Sticking With Exercise For Better Physical and Mental Health #MindBody #Wellness

It isn’t news that there are many benefits to regular exercise, yet this nation still faces a growing obesity problem, high levels of stress and increased incidences of depression, despite the fact that numerous studies show exercise can help combat all of this and more.

While most of us have a whole range of excuses for not getting regular exercise, the reality is that it actually isn’t that difficult to get an effective exercise program started and to stick with it.

The key, if you currently aren’t exercising on a regular basis, is to start slowly. Almost nothing can kill that determination to exercise like trying to do too much, and the feeling sore, tired and discouraged the next day.

The goal of regular exercise is to get at least 30 minutes of activity most days of the week, but this doesn’t have to be your starting point. If you are currently sedentary, first check with your family physician before starting an exercise program.

When you do start, keep it simple. Maybe 15 to 20 minutes of any mild physical activity that you enjoy. It can be a brisk walk, a short bicycle ride or just walking one flight of stairs at work instead of that elevator.  Look for exercise that gets you moving and breathing just a little harder. You can then increase the time or exertion level slowly so that you feel comfortable as you get into better shape.

Another way to stick with an exercise program is to make it part of your routine. Put it into your phone calendar just like you would a business meeting or an appointment. Make it a time each day when you spend a few minutes on yourself.

It also helps to keep a journal of your exercise. Do a simple note for each day of what you did, how long you exercised and how you felt when you began and after you finished. Odds are good that if you’re a bit stressed or anxious when you began, you’ll find you’re more relaxed and calm when you finish.

Numerous studies have found that exercise is a great way to reduce stress and anxiety. And its health benefits? Combating heart disease, losing weight, helping control diabetes, just to name a few. Exercising regularly and getting more fit is one of the best things you can do for your body and your mind.

If you are struggling to integrate exercise into your daily life contact RTG-Troy.  We have professional counselors who can help.  We offer specialized training in Therapeutic Yoga as a way to ease into physical exercise practice.  With a Certified Weight Loss Specialist we can also address anxiety and frustration in the area of weight management.

Mental and physical wellness are intertwined. For more information 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.

Let’s Get Your Mind Back In Shape | Find Fitness #Counseling #Therapy #MindBody

It’s easy to think about getting that old body back in shape…. but it can be a lot harder to get out there and actually do it.  Yet staying physically fit is important in a variety of ways, and that idea of being fit is one that you also want to apply to your mental health.

While most of us see staying physically fit as a great goal, too many of us ignore the idea that we also need to be mentally fit.  And just as you can exercise your muscles to get in better physical shape, there are things you can do to reduce stress and get your feelings and attitudes into better shape.

One starting point for shaping up your mental health is simply to make some time for yourself. It’s easy in today’s busy world to find yourself buried in work, family issues and social obligations, leaving little or no time for yourself.

An easy fix to that is to create a daily schedule that includes a time slot for “you.” Actually schedule a time each day when you can do one thing that you find relaxing or enjoyable, then stick to that schedule.  When it’s “you” time, pick up a book or take that walk and leave the stress behind.

You can also improve mental well-being by doing things outside yourself. When you give something back to others, it can offer a meaningful escape from your own problems while also providing a sense of fulfillment and self-worth that’s essential for good mental health. Look for volunteer opportunities with community, civic or religious groups that will give you a chance to do some good for others.

And yes, staying physically active and fit also plays a role in improved mental health.  Studies have found, for example, that exercise is a great way to fight depression. And as we get ourselves into better shape we begin to feel more confident about how we look and what we can do — feelings that add up to good mental health.

Just as those extra pounds from those wonderful cookies are not going to disappear like magic, reducing stress and eliminating problems also takes an effort to keep those issues under control. But when you build a little relaxation into your life, reach out to help others, and stay physically fit, you’ll find mental health improving, making it easier to cope with the challenges of everyday life.

For more tips, contact RTG-TROY today.  We are passionate about helping our clients learn new stress reduction techniques and enjoy life to the fullest.

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

Your Diet, Your Physical Fitness and Your Mental Health? | Find Fitness #4Mind4Body with a #CounselorsHelp

Say the word “diet” and the usual reaction is that we’re talking about losing weight.   Today, let’s talk about “diet” as simply our daily food choices, the ones we often make without giving them much thought.

While our food choices certainly affect our weight, they also play an important role in our emotional well-being and overall mental health.  Numerous studies have found that the foods we consume play a large role in how we feel and act.

Most parents, for example, have seen how a sugar high affects their kids.  Although numerous studies have failed to find a link between sugar and hyperactivity, just about any mom will tell you that her son or daughter seems more excited or active after eating a sugary snack.

The reason may not be so much a physiological link as a psychological one.  Eating foods we like makes us feel better, and most of us are genetically programmed to like sweet-tasting things. Our love of sweet tastes comes from our ancient ancestors who learned that sweet fruits and veggies were ripe and ready to eat.

Recent studies have found even more direct links between our food choices and mental health. A 2014 study of over 3,500 people reported that long-term exposure to an unhealthy diet, one high in sugar and processed foods, appeared to increase the risk for depression.

Foods high in sugar and fat have also been cited as a risk factor leading to addictive eating.  Sugar and fat trigger the same pleasure centers in the brain that addictive drugs do.  The pleasurable feelings that come from eating such foods help relieve stress and cause people to overeat or even to binge eat.

Being more aware of your food choices and how they affect your moods and overall mental health can help lead to a healthier and happier you.  If you think your food choices are affecting your moods or well-being, try keeping a food diary for several days of what you eat and how you feel afterwards.  You may find that you are turning to unhealthy choices and overeating simply to feel better.  That information can help lead you to making healthier choices.

If extra help is needed, talk to your family physician, a local nutritionist or a call RTGTROY today to help steer your diet back on track for better physical and mental health.  We have a professional counselor with additional certification as a Weight Loss Specialist from the National Association of Cognitive-Behavioral Therapists.  We are committed to assisting you on your journey.

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

Let’s All Go Outside And Take A Walk!

Looked outside lately? Yes, that’s sunshine and warm weather — a perfect time to get out and get moving.  Yes, we know you’ve heard it before.  And yes, we know you’re realize you should be moving more, and you’ve meant to get started.  Well, maybe these facts can help motivate you.

First, let’s make clear that being sedentary isn’t all your fault.  Today’s world is full of things that make life easier and have reduced physical work.

Take that job of being a homemaker. One British study found that in the early 1950’s the average woman burned more than 1,000 calories a day working around the house. Today that number has shrunk to about 550 calories a day. Thank you robot floor vacuums, clothes dryers and all our other work-saving appliances. Outside the house?  Sitting in front of that computer doesn’t burn many calories.

At the same time, it’s estimated that the number of calories we eat has increased considerably. Blame it on packaged and processed foods, all those fast food restaurant choices, and the fact that we eat out more these days. In 1970 it was estimated that Americans ate an average of about 2,150 calories each day. Today that number is up to 2,760.

So fewer calories burned but more calories consumed?  That might have something to do with the weight and health issues so many of us are facing.  So what’s the cure?

Eating smarter and healthier is a big part of the answer. Sometimes that means choosing a salad over a burger. Sometimes it means declining that second helping or some dessert. But to make a real difference, an exercise program should also be part of every person’s life. Exercise and the calories it burns certainly helps in weight control, but also supplies many other benefits.  Regular exercise has been shown to reduce the risk of cardiovascular disease, Type 2 diabetes,  some cancers, high blood pressure and several other health issues.

We professional counselors recommend it for the mental health benefits it brings. Regular exercise has been shown to help overcome depression, increase self-esteem, reduce stress and anxiety, and even improve memory and overall thinking.

So, take advantage of this gorgeous, spring weather!  It’s not necessary to become a gym rat. Even a ten  minute walk every day can surprise you with the benefits it can bring.

 

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

 

Laughing Your Way To Better Health

There are many factors that can have negative effects on us, but sometimes it’s important to focus on those things that can actually improve the quality of our lives. Yes, exercise, eating right, and getting plenty of sleep all can contribute to better physical and mental health, but another even simpler antidote that is often overlooked is making sure to laugh frequently.

Laughing is a natural part of life. As infants, we started smiling within our first few weeks and were laughing out loud within just months. Unfortunately, as we get older and life gets more serious, the ability to laugh can sometimes be diminished. Fortunately, you can learn to laugh again regardless of age.

How does laughing help? In addition to adding joy to your life, it’s also a means to ease anxiety and reduce tension. Laughter has been shown to be an important stress reducer. A good, strong laugh can even help relieve physical tension, leaving muscles relaxed for up to 45 minutes.

Experts say laughing releases endorphins, the body’s “feel good” chemicals. Laughter also decreases stress hormones and increases immune cells, improving your body’s resistance to disease.   And one study in Norway found that people with a strong sense of humor tended to outlive those who didn’t laugh as much.

So, how to get more laughter in your life?  Start with a smile. Smiling, whether to family, friends, co-workers or even to strangers on the street, sends out a positive message and makes you feel better, too. It’s difficult to be smiling and in a bad mood at the same time. Plus, others will smile back, and that’s also nice.

You can increase your laughter quota by searching out things that make you happy. Maybe it’s playing with a small child or a family pet. Maybe it’s taking the time to find a funny movie, TV show or a video on YouTube. Try reading a humorous book, or sharing a good joke or funny story with others. Read the comics, watch a comedian on TV, or have a night out at your local comedy club.

Yes, life can be serious and we can’t always be laughing, but putting a little extra effort into trying to find the funny in your life can leave you feeling happier while providing real benefits to your physical health and mental well-being.

– Reprinted with permission, in full or part, from the American Counseling Association’s Counseling Corner Blog.