Anxiety Archives - The Best of You

5 Exercises & Tips to Lower Your Anxiety Before a Big Exam

July 23, 2020 by Morganne Brown Leave a Comment

For many of us, college was absolutely the best time in our lives. The freedom and friendships made those four years incredibly special. But college isn’t all sparkles and unicorns. For others, college is a completely different and often negative experience.

As fun as it can be, it’s also incredibly stressful, especially when it comes time to take an exam. The bigger and more important the exam is, the more we tend to suffer from anxiety, and the less likely we are to do our best.

If this scenario sounds all too familiar to you, then use the following tips and exercises to help lower your anxiety before the next big exam you take:

1. Breathe Deeply

When we feel fear, our body can go into an adrenaline-fueled panic mode. This chemical and physical reaction is how our ancestors survived numerous threats. But in this state, our minds do not function properly. In fact, they often go completely blank.

When we take slow, deep breaths, we help our bodies go from the survival response to a relaxed response. This helps the blood flow back into our brain and helps us focus on the task at hand.

2. Change Your Perspective

Most of us think of tests as something designed specifically to trick us. The truth is, if you have studied and are totally prepared, then the test is actually an opportunity for you to show off how much you know.

The other truth is your professors WANT you to pass. When you pass, they look good. So stop going into the exam with a negative attitude and go in feeling confident and knowing your teachers want you to do well.

3. Start Strong

To set the right tone for the test, scan it to find those questions you are 100% sure about and answer those first. This will help you feel confident and put your mind into a free-flow thinking state.

4. Be Realistic

What is your history of taking exams? Have you generally done well in the past? Are you a good student that makes an effort? If so, remind yourself of these facts. It’s easy to have dramatic and unrealistic ideas floating around in your head right before an exam. Thoughts like, “I’m gonna fail and then I won’t pass the class and I won’t get my degree and will end up working at Starbucks the rest of my life if I’m lucky.”

This likely won’t happen so don’t make an already stressful situation worse by being unrealistic.

5. Exercise

Exercise the morning before your exam. This will not only release built-up tension in your muscles (make sure to stretch after your workout), but it will also release “feel-good” endorphins that will put you in a better frame of mind.

If you would like some extra help handling the stressors of academic life, please reach out to me today to schedule an appointment.

Sources:

https://psychcentral.com/lib/9-ways-to-reduce-anxiety-right-here-right-now/

https://www.psychologytoday.com/us/blog/in-practice/201502/test-anxiety-quick-tips

20 Effective Ways to Calm Your Nerves Before an Exam

Filed Under: Anxiety, School & Academics

Do You Have C-PTSD?

June 24, 2020 by Morganne Brown Leave a Comment

You have most likely heard the term Post Traumatic Stress Disorder – also known as PTSD. It is used to describe the mental and emotional anguish suffered by those who have experienced sudden trauma. PTSD is often experienced by soldiers as well as those who have been victims of rape and other crimes, and even victims of house fires and car accidents.

Complex Post Traumatic Stress Disorder (C-PTSD) describes a condition that very much presents like PTSD, the difference being the sufferer experienced prolonged periods of abuse or neglect. This could happen as a result of childhood neglect or the abuse suffered at the hands of a narcissistic partner.

Diagnosing C-PTSD

Diagnosing C-PTSD is tricky because the symptoms are usually not very unique. That is to say, someone who is suffering from C-PTSD may be experiencing anxiety and lethargy, but these symptoms match other mental health issues.

But it is very important to accurately diagnose C-PTSD because of the necessary treatment measures. The main difference between C-PTSD and other mental health issues – say, bipolar disorder – is that C-PTSD is a result of things that were done TO an individual, and not an intrinsic problem. In other words, someone suffers from C-PTSD because of abuse and neglect at the hands of another and not because of genetically determined brain chemistry.

To help correctly identify C-PTSD, a therapist must uncover an accurate history to understand if:

The individual has experienced multiple prolonged traumas that have lasted for months (or even years)
The traumas were caused by someone the individual had a deep interpersonal relationship with and/or someone who was part of their primary care network (most commonly a parent or caregiver)
These traumas were experienced as permanent features of life, with the individual unable to see any end in sight
The individual had no control or power over the person traumatizing them

Symptoms of C-PTSD

As I just mentioned, the outward symptoms of C-PTSD may match other mental health disorders. Those symptoms include:

Flashbacks and nightmares in which the trauma is relived.
Avoiding people, places, and situations that remind them of the trauma.
Dizziness or nausea when remembering the trauma.
Hyperarousal. This is a state of high alert and one they often lived in.
A belief that the world is a dangerous place.
A loss of trust in self or others.
Difficulty sleeping and concentrating.
Being startled by loud noises.

Treatment for C-PTSD

There are a few different treatment options for people suffering from C-PTSD:

Psychotherapy

Therapy can take place on a one-to-one basis or in a group setting. The focus will be on addressing feelings, improving connections with others, and dealing with anxiety and flashbacks. Many therapists have had success using cognitive behavioral therapy (CBT) helping people cope with the symptoms of C-PTSD.

EMDR

EMDR stands for eye movement desensitization and reprocessing. This is a process that uses eye movement to help a person desensitize their reactions to a specific traumatic event. The result is the person can eventually recall the memory but have no emotional reaction to it.

Medication

Some individuals may need to be on medications for a while to reduce their anxiety. A therapist can work with you to determine if this is the best course of action.

If you believe you are suffering from C-PTSD and would like to explore treatment options, please be in touch. I’d be happy to discuss how I may be able to help.

Filed Under: Abuse/Neglect, Anxiety, General, Trauma / PTSD

5 Ways to Get a Better Night’s Sleep with Anxiety

March 23, 2020 by Morganne Brown Leave a Comment

Affecting nearly 40 million adults in the United States, anxiety is one of the country’s most common mental health disorders. Sleep disturbances such as insomnia are highly prevalent amongst those who suffer from anxiety disorder. If you have trouble falling asleep, it may heighten or trigger your anxiety, and vice versa. While it can be difficult for an anxiety sufferer to fall asleep, it’s not impossible; read on for five ways to get a better night’s sleep.

1. Exercise

Physical activity is an important component for overall health. Exercise will produce chemicals in your brain that will help elevate your mood and decrease your stress or tension, which will provide some relief for your anxiety. Exercise will also help you sleep. Not only will the physical exertion improve the quality of your sleep, it will help insure you’re able to sleep without interruption.

2. Daylight

Daylight helps set sleep patterns, so try to spend at least 30 minutes outdoors during the day time. Daylight sun exposure is critical if you have trouble falling asleep, because it helps to regulate the body’s circadian clock.

3. Healthy Habits

Studies have shown that people who make unhealthy food choices are more likely to suffer from sleep disturbances. Healthy balanced meals will keep your energy stable which will help you manage your mood and improve your sleep habits.

It’s also important to avoid big meals or alcohol for several hours before bedtime. Smoking is another bad habit that can cause many health problems, which will negatively affect your sleep in a number of ways.

4. Night Time Routine

Create a routine that you execute nightly, an hour or two before bedtime. Minimizing screen time will help calm your mind and prepare you for sleep. Change into your pajamas and do some light reading, or find other ways to charge down and get ready to sleep. Make sure you go to bed around the same time every night too, including weekends.

5. A Comfortable Bedroom

Keep your bedroom cool, dark, and quiet, without distractions. Have a window open to keep the room cool and the air smelling fresh. A clean room and clean linens will make your bedroom more inviting. Make sure you have a good quality mattress and pillow to maximize your comfort.

Are you struggling with falling or staying asleep, and need help maintaining healthy sleep habits? A licensed professional can help. Call my office today and let’s schedule an appointment to talk.

Filed Under: Anxiety

4 Subtle Exercises to Calm Anxiety in Public

March 20, 2020 by Morganne Brown Leave a Comment

According to the Anxiety and Depression Association of America, 40 million adults over the age of 18 suffer from an anxiety disorder. If you are one of them, you know how difficult your life can feel most days.

When anxiety strikes, the world around us can become a sort of funhouse, only not that much fun. It’s important to be able to self-soothe in these instances. But how can you calm an anxiety attack subtly when you’re out in public?

Breath Work

As soon as you feel the anxiety coming on, focus intently on your breathing and nothing else. Begin to take slow… deep breaths. Inhale for a slow count of three… hold for a count of three… and exhale for a count of three. Slow deep breaths send a signal to our body that we are not under attack and everything is okay.

Talk to Yourself

In your mind, remind yourself that you are having an experience but that you are NOT that experience. While you feel that something is wrong, remind yourself that you are actually safe and all is well.

Visualize

Think of something that calms you. This may be your childhood bedroom or your grandparent’s home. It could be your favorite beach or your own bathtub. Simply put yourself IN that space. Use your full imagination to feel yourself there and allow the calm to settle over you.

Practice Listening Meditation

If you’ve never tried listening meditation, I highly recommend it for everyone. But it can be especially beneficial when you are feeling anxious, and here’s why. Listening requires you to stop thinking. Try it now. Stop reading and instead listen to all of the ambient sounds there in the room with you, outside the door and window.

What do you hear?

Let your sense of hearing grow and grow, picking up more subtle sounds. The buzz of the lights overhead… the noise of the ice maker… a bee at the window… your dog’s collar down the hall…

It’s actually a very fun exercise to do. And in order to REALLY GIVE SOUND YOUR FULL ATTENTION, you can’t think while listening. It’s a bit like trying to juggle while standing on your hands, it simply cannot be done.

Much of our anxiety comes from our anxious thoughts. It’s our reptilian brain trying to keep us alive by alerting us to all of the dangers around us. But when we meditate, this mind chatter goes away.

When an anxiety attack comes on, life can feel unbearable. The next time this happens to you in public, try one or more of these techniques.

And if you’d like to speak with someone about your anxiety, please get in touch. I’d be happy to explore treatment options.