Coping with Back to School Stress

School can be stressful. Whether it is college, high school, middle school, elementary school or even graduate school (I can definitely validate that stress) school is simply stressful. We tend to put a lot of energy into school. This energy can be mental, emotional and physical in nature. No matter our age or grade level, school has a tendency to become all encompassing. Our whole lives can feel like they revolve around school. Our social relationships are strongly influenced by our schooling, our job outlooks often feel dependent on how we handle school, and we simply spend a lot of time at school or thinking about school. So it’s no wonder that we feel stress as we return to school. All this stress and that’s not even considering the pandemic stress on top of the usual school stress. 

So what do we do about that stress? Well luckily there are many ways we can combat school stressors. 

Step 1: Examine Our Stress. Sun Tzu wrote in the Art of War that “If you know the enemy and know yourself, you need not fear the result of a hundred battles.” While we may not be literally meeting our stress on a battlefield, it can certainly feel like it from time to time. The key part of any coping strategy is to understand what we are up against and know what we want to be on the other side of coping. Take some time to ask yourself where the stress comes from and what you want the stress to look like.

Step 2: Battle Plan! So we figured out the stressful parts of returning to school. Now it’s time to plan to combat the stress. Maybe you find deadlines for homework to be stressful, or maybe keeping up with assignments is causing stress. Try using sticky notes or other forms of reminders to help you stay on top of tasks. No matter what your source of stress is when it comes to school, creating a plan to address it can be extremely helpful.

Step 3: Adjust The Plan. The next important step is to adjust our plan. At times our stressors may shift or grow and shrink in intensity. To keep up with the changes it can be helpful to continually assess our plan along the way. Adjusting the plan is also important as it allows us to gauge whether our plan still serves its purpose.

Step 4: Reach out to a Niyyah Therapist. Sometimes school stress can be overwhelming. It can feel like no matter how much we plan, the stress does not seem to go away. That’s when an outside source would be super helpful! At Niyyah we can help you learn how to better handle school related stress. If you would like to have your very own Niyyah therapist. Contact us below today! https://www.niyyahcounselingpllc.com/contactus

How Does Control Impact Our Life? By Connor Cohen, LMSW

Control is difficult. Control is something that we want. It is something that we often crave. Control helps us make sense of the world. Control helps us understand. When we have it things are not as scary. The unknown becomes the known. Questions have answers and the world seems to make sense when we are in control. And we are faced with so many situations where we have no control or very little control. That's kind of the way life is. We spend so much effort and time exerting control we have over a situation only to be met with a situation that is utterly outside our control. We stress about control, when we are in control, we don't want to let go. When we let go we are at the mercy of the universe, at the mercy of our higher power and of the wind and the moment. Letting go is scary. Letting go is that free fall out of the plane, jumping out feeling the wind and deciding to just be. And yet when we fall or rather right before we do, we want to steer the winds, we want to steer our body, we want to ensure that we have a safe landing. We fight so much and we hold on so tight then just the thought of letting go terrifies us. So what do we do? We are controlled beings in an uncontrollable universe. We are logical beings surrounded by moments of irrationality. Do we just let go? I would argue that there is control in allowing for the uncontrollable. The ultimate form of control is to accept that we do not have control. If we accept that we do not have control then that which we're afraid of, meaning a loss of control, no longer controls our fear or our anger or frustration. At times it can feel like we're all this walking around with clenched fists, holding on to that which we do not want to lose. Acceptance is hard. It's in our nature to want to try and control things because control keeps us safe. And to some degree, letting go of that control means welcome in danger, welcoming a threat to our safety. In life, there are dangers we can avoid. That is where control lives. In life, there are dangers that we cannot avoid. That is where control wants to live. The hard part is where does our autonomy begin? How do we know what is in our control and thus what is within our power to avoid, and what is outside of our scope? One way to help answer this question is to write it out. Take a piece of paper and write out two columns. On one side we write what is within our direct control. Some examples may be our attitude, our behaviors, and in some part our outlook and thought process. On the other hand, write out things that are outside of our control. This may look like other people's opinions, what others have to say about us, this can also be health conditions and even mortality. Now, I understand that it's not comfortable to look at something which we cannot control, it's flat out scary. By taking a moment and looking at that which we cannot control and that which we can can help us determine where to put our effort and our time. Even though it would be great to change the things that we cannot control, no matter how much effort we put in those are simply areas that are outside of our control. The bright side is we can take that same effort and put into the side of things that we can control. If you or a loved one is struggling with the idea of control or even just feeling out of control, please don't hesitate to contact our therapists. We are more than happy to help you on your journey.

How Social Media Influences War Trauma By Nabiha Hasan, LMSW

Wars, conflicts, and disagreements have been ongoing from the beginning of time. Traumatic experiences resulting from war trauma have impacted a countless number of individuals, whether resulting in temporary symptoms or potentially long-term PTSD. What has changed over time, however, is the presence, influence, and impact of social media through many decades. Social media is a huge influencer of war trauma, and the exploration of the many ways it is impactful will be covered in this article.

Images. Pictures and images on social media are heavily circulated. Regardless of which war the picture was taken from, the heartbreaking truth and reality is that images derived from war zones and disasters resemble each other greatly. There are definitely symbolic images taken from wars in particular which may resemble that specific event, such as the image of the 2-year-old Syrian child’s body which was found ashore after his family tried to flee their country as refugees. The circulation of these images is profound, and once an image is broadcast to social media, it will remain there forever, and even if deleted at some point later on, traces can still be found (through screenshots, comments, etc.). 

Selective coverage. The news is very particular with what it chooses to broadcast. There are numerous wars and conflicts which receive little to no attention, such as the Myanmar conflict, the Sudanese conflict, and the Palestinian-Israeli war, just to name a few. Social media can exacerbate this war trauma due to inhabitants of these countries or individuals of these ethnicities feeling that their experiences are unaccounted for, go unnoticed, or are invalidated. The inevitable biases of the news and journalism industry are very impactful in exacerbating war trauma, due to the lack of coverage of particular wars/conflicts/uprisings.

Multiple voices. The wide range of voices, as well as accessibility to practically anyone and everyone’s opinion, can be very trigger-some for many. With TikToks, Instagram, Snapchat Stories, Facebook Lives, and every other social media outlet in between, people are open and free to give their opinions about anything and everything happening in society. Public voices are not in line with those of everyone in society, inevitably so, and hearing/circulating opinions about one’s stance on wars and current events can be very triggering for someone who feels a particular way about a war, thereby triggering war trauma. Individuals commenting on wars/conflicts often may not have enough information or could be biased in the information they have.

For more information or insight on how social media influences war trauma, please feel free to check out additional blogs on our website. Our team of therapists have wonderful insight and experience working with a variety of populations and in many different realms, and take pride in writing about various, relevant topics to society. If you feel that you have been impacted by war trauma, particularly as a result of social media or otherwise, do reach out to us at Niyyah Counseling to find out more about a therapist who may be the best fit for you; the bridge to wellness is just moments away.

The Role of Anxiety in Eating Disorders By Kara N Bradford, BS, LCDC, LMSW

Which came first, the chicken or the egg? The same can be said for anxiety and eating disorders (ED). Numerous studies have shown that in most cases of ED, people developed an anxiety disorder in childhood before onset; additionally, the National Institutes of Health (NIH) reported that as many as 65% of ED cases also met criteria for an anxiety disorder. The most common anxiety disorder that co-exists with ED is obsessive compulsive disorder (OCD), which can create unhealthy and compulsive rituals around eating habits. 

Anxiety may exist with most ED, but may manifest itself differently based on specific behaviors exhibited by different types of ED. Let’s explore this…

Anorexia nervosa (AN) can be described as a pattern of disordered eating that revolves around distorted body image that influences excessive restrictive behaviors that lead to excessive weight loss and inability to gain weight. Recent studies have shown that co-occurring anxiety disorders are highest among the AN population than the general population. Anxiety typically derives from the excessive need to count calories or being hyper-focused on only consuming a certain food or certain type of food. Additionally, AN is often the only known ED by the general population due to the visible signs of excessive weight loss, which can generate anxiety due to feeling more noticed and unable to hide the fact that they are struggling.

Bulimia nervosa (BN) can be described as a cycle of binge eating and purging that revolves around over-evaluation of body weight and shape that is fueled by shame and guilt and breeds in secrecy. Most experts believe that anxiety and BN “go hand-in-hand” due to the excessive need to correct their binges by participating in compensatory behaviors; which include self-induced vomiting, abusing laxatives, excessively exercising, or restricting for two weeks or more after the binge episode. Typically, anxiety is present before a binge episode when someone is hyper-focused on certain parts of their body; then, anxiety typically dissipates and positive emotions emerge during a binge episode (which can last anywhere from a few hours to a few days) due to increased serotonin and dopamine levels from consuming food; finally, anxiety typically returns after a binge episode when the guilt and shame from binging behaviors return, fueling compensatory behaviors, starting the cycle over.

Binge Eating Disorder (BED) can be described as frequent episodes of consuming large amounts of food past the point of satiation due to heightened anxiety being present and using food as a coping mechanism. It is common for people who frequently binge to have almost immediate relief from anxiety symptoms, like BN, due to increased serotonin and dopamine levels from food consumption. Unfortunately, shortly after a binge, people who struggle with BED may experience embarrassment from feeling out of control during their binge, which can fuel shame and guilt, creating increased anxiety, and starting the cycle of their ED all over again.

In general, anxiety disorders can exacerbate symptoms of ED, making treatment more difficult. Due to this fact, it is important to treat the co-occurring disorders at the same time. Persistent monitoring of symptoms for both disorders is important for each clinician to consider as well as keeping themselves informed on updated evidence-based treatment to address symptoms. Our therapists at Niyyah are equipped to address these symptoms and walk with you through managing your presenting symptoms with the ultimate goal of eliminating them. Recovery from your ED is possible, you are not your ED, it does not define you. Reach out today! 

Coping with War Anxiety by Connor Cohen, LMSW

War is scary. There's nothing simple about it. Unlike the pandemic, war is about man versus man. It can bring up a variety of different feelings. On a global scale we have gone from this environmental stressor...this environmental anxiety to one that is very much human in nature. I think it's the human element of war that is so anxiety-provoking. In cases of war, it is man against man. There is loss of life because of us in a sense. Naturally we can cope with the idea that Mother Nature has it out for us a lot differently than we cope with the idea of danger because of our own doing. The pandemic brought people together, it brought countries together, it was humanity versus this virus. War is very different from that. With war it's man against man and country against country. One of the most anxiety-inducing aspects of it is that as human beings we understand what it is like to be a human being. We understand and can put ourselves in the shoes of the victims of war and to some degree we can even put ourselves in the shoes of those who are the aggressors. As a human being coping with war, it is also important to point out that some of this anxiety comes from the fact that we know that human beings are not always logical actors, especially in the state of war and crisis. While this may feel lost and we may feel defeated, there are things we can do to cope with the global geopolitical landscape that we find ourselves in.

Step one: find a news source that you trust. There's a lot of misinformation in today's day and age, a lot of opinions floating around social media and a lot of words being thrown back and forth. It can make it difficult to really understand what's going on, especially when we find ourselves on the other side of the world.

Step 2: only check that news source a few times a day, perhaps once in the morning, once around  lunch and once around dinner. Try to reduce the amount of time you spend reading the news, especially around time before bed.

Step 3: if you are inclined to do so, find a way to help. Maybe that means finding a way to donate to refugees, perhaps that means advocating your local lawmakers on what you believe is the right course of action. Anxiety can be increasingly difficult when we feel helpless. In an effort to feel less helpless we can find small ways to do something, to act.

Step four: look to history. Some say that history is our greatest teacher, I believe that there is truth in that statement. While it can be easy  to see the atrocities that man has created in the past, it's also important to note that despite the atrocities, despite the wars, we have survived.  It can be easy to try and match up current events with past events in history as if we're trying to fill in a puzzle that has been done before. But for all the history we've been through, the wars of yesterday are not this war. To steal a popular phrase, history teaches us to be alert and not anxious. The purpose of looking back at history is to inform the present, not run from the future. So we can look back on wars of the past as a preventative measure not as a blueprint to follow.

The truth of the matter is war is difficult,  it's okay to be scared. We are living in a time that essentially jumped from one global scale historical event to another. This can bring up a lot of different feelings and a lot of different emotions.

Step five: honor your feelings by allowing them to be. Write out your feelings, draw your emotions, speak to loved ones about what's on your mind, nobody said this had to be easy nobody would blame you if it isn't. If you or a loved one are having difficulty coping with anxiety due to the geopolitical nature of this war, I feel free to reach out to us and our team and schedule an appointment.

Coping with Travel Anxiety During a Pandemic by Nabiha Hasan, LMSW

It seems that Covid may be our most popular blog topic of the year. If so, that would be for very valid reasons - the pandemic is just about two years old and doesn’t appear to be ending anytime soon. Things that were once very normal have now become a luxury or commodity, such as: traveling, being in large gatherings, working from an office, or even going to school on campus. The focus in this article is going to be on traveling - the anxiety caused by some of the changes in traveling is surreal and can be quite overwhelming. Take note of some of the strategies and tips below to help combat this anxiety to the best of your ability when time comes for you to be on the go via air or sea.

Check travel requirements regularly. Make sure you are up to date with travel requirements at all times. In the event you are traveling internationally, do be cautious of that country’s rules and regulations regarding vaccines, positive tests, and/or quarantine periods. Yes, there have been countless instances where travelers have gotten trapped due to changing requirements or positive tests, etc., but doubling checking the rules and regulations at all times will definitely be helpful in allowing yourself to prepare for any potential things that you need to check off your travel-readiness checklist.

Focus on what’s in your control. Looking up all travel requirements, wearing a mask, being vaccinated, using sanitizer upon touching any surface or object, and socially distancing yourself from others are all things you can focus on. Remember that! Whether or not the person next to you on the plane is vaccinated, has tested positive for Covid, or washed his hands before touching your luggage when he put his in the stowaway compartment are all things you don’t have control over…but may definitely cause some anxiety. At the end of the day, you can only be in charge of yourself and your actions and take the necessary precautions.

Travel when absolutely necessary. If you feel that even your preparations and efforts in managing your anxiety around traveling are still impacting the ability for you to take your journey in peace, re-evaluate your travel plans. Yes, there are some circumstances in which traveling is inevitable, but if you can avoid your plans or postpone them, go for it. The only uncertainty here would be that no one knows for sure just how long the pandemic will last; take things day by day and be assured that you will be ready to travel when you are most comfortable.

All in all, our therapists at Niyyah Counseling have been working endlessly throughout the pandemic, and are familiar with some of the anxieties and emotions that have come up for the past two years. In the event that you feel the need for help in managing your emotions, trust that we will help guide you through your worries and fears. We are a click away and would be more than happy to help!