Can Apps Actually Help You With Anxiety?

Anxiety: there’s an app for that…well, actually there are several! In today’s day and age, there seems to be an app for everything. Need a taxi? There’s an app! Ordering groceries? There’s an app. Dating? Guess what! Another app. It’s no wonder that apps are now attempting to tackle our mental health and anxiety. But do they work?

Yes* (you’ll notice the asterisk there). Not all apps are created equal! Headspace, Calm, and Moodkit can do wonders for our anxiety and mental health. However, it is important to know when to use these apps and when to speak to a professional. According to a 2018 study, mental health apps may help improve monitoring and management of various mental health conditions. Further research showed that the ease of use, and accessibility, allowed for increased engagement with treatment plans. 

I view apps as a supplement you may take, like vitamin C. Vitamins don’t replace the food that we eat, just like these apps are not designed to replace professional help from therapists. Apps are wonderful at introducing people to concepts, like anxiety, and even acting as helpful tools to utilize on your mental health journey. An app is very different from having a mental health professional in your corner. Apps are designed be very broad in order to cast a wide enough net to connect with the most amount of people. Oftentimes, apps can feel so broad, that some parts may not resonate with us. Others may feel as though the focus is so narrow, that we may not be able to relate to how it’s trying to help our mental health and anxiety. 

This is where mental health professionals come in. We have the unique ability to take our experience and professional knowledge and funnel it in such a way that speaks to you and your anxiety directly. While these apps are helpful, they don’t replace being able to process our thoughts and feelings out loud with a trained professional. If you or a loved one are struggling with anxiety, it may be time to seek professional help. Niyyah Counseling is here to help! Our therapists are trained to help guide you through the various anxieties that life throws at us. Click here to find your new therapist today! Click Here To Find Your Therapist

If you enjoyed this blog, you can even schedule with me directly. You can find my page here. I specialize in helping my clients on their own unique journey with anxiety. While chronic anxiety can often feel like a lifelong sentence, therapy can help guide you through a variety of techniques to address and reduce your anxiety symptoms! By utilizing an eclectic approach that pulls from scientific and evidence-based practices, therapy can help guide you from a fear of “what if” to an actualization of what can be!

What To Do If Lifted Mask Mandates Make You Nervous By Amanda Young, LCSW

Can you say a Pandemic? What is that? What does that mean? All of these questions came to mind when we first heard the news about the pandemic. The last two years have been hard for everyone. The world coming to a complete stop, our lives being turned upside down and adjusting to the new normal can have a negative impact on everyone. We as human beings do not like to be forced to do things that we do not have a say in or chose to do. Having to stay in shelter, work from home, helping the kids stay in tune with school, sanitize or wash your hands and having to wear an uncomfortable mask when you venture out was a little  too much to handle physically but most importantly mentally.

Braving the stores while dodging sneezing and wiping down everything we touch to avoid contracting covid while trying to maintain our composure was difficult. Then it happens, hesitancy to go places, nervous about a cough or a running nose or even thinking that we have covid. Anxiety during the pandemic was at an all time high. I believe that it is safe to say that the majority if not all suffered from anxiety. Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. So we went through all of that and had a front row seat for two years from complete to partial to our world opening all the way back up.  

Now the world we live in has opened back up and we are starting to go out with the knowledge that covid still exists, there is still a bit of uneasiness. Mask mandates are lifted but there are people who prefer to continue to wear their mask whereas some have dumped them with no hesitancy. We all are having to learn how to live with the new normal which does not help our anxiety. When going out into the world some things we can do to reduce our anxiety are as follows:

• Continuing to wear your mask-If this is what you are most comfortable with at this time, this is perfectly ok.

• Staying updated on CDC news-Center of Disease and Control gives us updates on the guidelines for the virus that's science based and tips to navigate the world with the virus.

• Consider getting the shot and booster- the shot is the best protection of the virus. The likelihood of you becoming seriously ill is low.

• Live your life as you know fits-this is your life and everyone lives differently. Do what makes you comfortable and not try to be apart or do things that don’t make you comfortable. 

• Gaining insight into your anxiety-understanding your triggers or the root cause of your anxiety will help you become more equipped with handling it. 

If your anxiety is impacting your daily life and things you have put in place are no longer working, you can give us a call. Our therapists at Niyyah Counseling PLLC ,are trained and willing to assist. Please give us a call, we are here to help. https://www.niyyahcounselingpllc.com/our-team

How Disabled or Immunocompromised People Can Manage Growing Anxiety Over Lifted Mask Mandates by Kathleen Chandler, LMSW, PMH-C

First, I want to validate your experience. You are experiencing anxiety from a real threat, not a perceived threat. Mask mandates have lifted, and depending on where you live, transmission may be moderate to high, while variant BA.2. is on the rise. While we can wish the pandemic was handled differently, it is ultimately out of our control. Therefore, it is important that you stay focused on what IS in your control. You still have plenty of options to keep yourself safe!

What can you do?

Stay up to date on vaccination and boosters: immunocompromised people are currently approved for a 2nd booster. Go get that booster!

Continue wearing your N95/KN95 masks, or respirator, when you are around people outside of your household. If someone gives you side-eye, just ignore them, keep that mask on and stay safe!

Have a plan for rapid and PCR testing: ask people to take a rapid test before unmasking indoors with them.

Consider avoiding non-essential indoor activities that are risky and could expose you.

Keep that distance! Continue to stay 6ft away from people in public when you can.

Keep the time short! Remember that time spent in risky situations increases chances of exposure. Doing something risky for 90 minutes is riskier than doing it for 9 minutes.

Talk to your healthcare provider about whether you are a good candidate for monoclonal antibodies or oral antivirals.

The past two years have been incredibly challenging, and it is just as important to take care of your mental health, as it is to keep yourself safe. Here are some tips to reduce anxiety, improve mood, and manage stress:

·Find your community and engage at your comfort level. Whether that is on Zoom, an outdoor gathering, or indoors with trusted friends; you get to decide what feels right for you. Figure out what you are comfortable with and then make regular time to be in community. We are social creatures! We need connection! Don’t stay completely isolated! 

Practice self-care! Do things that will benefit you in the long run, even if you don’t feel like it right now. Spend time outdoors daily. Move your body in a way the feels good for you. Eat foods you enjoy and make you feel nourished. Make time to take care of yourself!

Find joy! Try thinking of things that fill your spirit, feel pleasant, and are enjoyable. Make sure these things are in your life! Notice that warm sun radiating on your cheek, really taste that sweet rich decadent chocolate, be aware of how good it feels to laugh with friends. It doesn’t need to be BIG JOY, small doses of daily joy throughout the day very impactful. If you can’t think of the last time you felt joy, schedule time for it, and be mindful of how it feels to experience it.

Practice Gratitude. It is easy to forget the things we are grateful when we are suffering with low mood and anxiety. Think of three things daily that you are grateful for!

Strengthen Coping Skills: Practice breath work, mindfulness, and guided meditations.

Click here to learn specific exercises to help relieve anxiety. https://www.niyyahcounselingpllc.com/blog/specific-exercises-to-help-relieve-anxiety-by-connor-cohen-lmsw  You can also download this free app that was created to help support self-care and overall mental health during the pandemic: https://www.ptsd.va.gov/appvid/mobile/COVID_coach_app.asp

Reach out for professional help if you need more support during this time! Niyyah Counseling has several therapists ready to help support you. Schedule a free 15-minute consultation today! https://www.niyyahcounselingpllc.com/our-team 

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!

Why We Should Be Concerned with Redetermining Risk Factors for Postpartum Depression (PPD) by Kara Bradford, LCDC, LMSW

For most women, being pregnant and having a baby is a season of life bringing feelings of joy and excitement; however, for some women, the experience is distressing and difficult, provoking feelings of extreme sadness and indifference. PPD can cause symptoms that mimic major depressive disorder (MDD), accompanied by feelings of worthlessness or guilt, feelings of  being a bad mother, lack of interest in baby, not feeling a connection to baby, or being anxious when around baby. Some mothers can experience “baby blues,” which can occur for the first 2 weeks after giving birth due to changes in sleep patterns, causing restlessness, irritability, and anxiety. PPD is much different in that the symptoms are physically and emotionally debilitating and can last well beyond 2 weeks, up to months, after giving birth.  PPD is a very serious, yet treatable, condition that can negatively affect mothers and babies and should not be overlooked. 

Recent studies suggest that 1 in every 7 women will experience PPD world-wide, yet there is a lack of standardized screening tools available for providers to screen for risk factors during pregnancy. Redetermining risk factors for this condition is beneficial when taking the quality of life of mom and baby into account. The prevalence of 1 in every 7 is based on reported cases only, so there is a chance of a greater population affected by PPD that are not recorded due to women believing that PPD is not serious and is a “normal” part of becoming a mother. There is also an overwhelming stigma attached to PPD among mothers, with the wide-spread belief that if you have PPD, you are a bad mother because you want to harm your baby, or have neglected your baby. 

Due to the overwhelming number of women who believe that the symptoms of PPD are a “normal” part of becoming a new mother and do not seek help, it is important that women be screened by their obstetrician during pregnancy. There are several risk factors that have been linked to increased likelihood of developing PPD. Studies suggest that women who have a personal or family history of depression or anxiety are at risk of developing PPD and should be screened and treated during pregnancy. Age of the expectant mother is also a risk factor, as studies show that mothers between the ages of 13 to 19 years are where the highest levels of depression are reported during pregnancy. Hormonal changes or new thyroid issues are also risk factors of developing PPD and should be evaluated by a medical professional, such as an obstetrician. Though PPD suggests that the onset is after giving birth, there are risk factors that exist during pregnancy as well which include social aspects as well, such as lack of familial or partner support, a change in environment, or any other stressful situation.  

Redetermining risk factors for PPD is an important concern that should be considered in the medical and behavioral fields to develop standardized screening tools to be used throughout pregnancy to prevent PPD. In summary, addressing PPD during pregnancy can help prevent the number one cause of death among new moms–suicide. If you, or anyone you know, are experiencing symptoms of PPD, know that you are not alone and there is help. Reach out to Niyyah and allow one of our therapists to walk with you through finding relief from your overwhelming thoughts and feelings of becoming a mother.