Coping with Fear Caused By Threats Against Roe v. Wade. By: Amanda Young, LCSW

On January 22, 1973, the U.S. Supreme Court announced its decision in Roe v. Wade, a challenge to a Texas statute that made it a crime to perform an abortion unless a woman’s life was at stake. The case had been filed by “Jane Roe,” an unmarried woman who wanted to safely and legally end her pregnancy. Siding with Roe, the court struck down the Texas law. In its ruling, the court recognized for the first time that the constitutional right to privacy “is broad enough to encompass a woman’s decision whether or not to terminate her pregnancy” (Roe vs Wade).

It has been forty years since Roe vs Wade was first put in place to protect women's right to choose.. Since the law was passed, it has been challenged and restricted by individuals who should not have the right to do so. The past few years women have had a front seat by watching the news, men making decisions who are incapable of understanding the conception of life and women who are beside the men who are allowing this to happen. It is a very sad but yet scary thing to be living to witness the limitations that are being placed upon women’s rights. You might  feel scared, mad, sad, let down, powerless and anxious about women rights being infringed on. You might have thoughts about what you can do or where you start to ensure that women rights are being protected.  So many emotions and thoughts are not easy to manage but what can you do? 

Changes in the makeup of the Supreme Court have contributed to the threat against Roe vs Wade. Men who cannot begin to understand the woman anatomy down to conception are making decisions based on what they think to be true but do not understand what women are faced with or challenges they have encountered. While we are waiting on the unknown,  we can  do a few things to cope with fear of Roe vs Wade to be overturned.  Below are some tips,

1. Get involved with a local organization that is interested in Roe vs Wade.-getting involved will help you feel a part of like minded people who are also passionate and have the same common goal.

2. Support groups-Offer support and can be around people who provide a safe, relatable, environment to speak openly about your feelings. 

3. Practice mindfulness-helps you to become centered, aware and refocus. 

4. Limiting yourself from the news-putting limits in place will allow you time to breathe from the noise.

5. Continue to eat a  well balanced meal-keeps your body and mind energize

6. Continue your exercise regime-will help to reduce stress and increase your mood.

7. Talk to a professional to help you cope with your fears- will help you reflect, explore and give you tools to take care of yourself mentally while going through this tough time

Niyyah Counseling has therapists who specialize in various areas and treatment modalities that are willing to help. Please give us a call today for a free consultation https://www.niyyahcounselingpllc.com/.

Signs of Workplace Anxiety by Connor Cohen, LMSW

Anxiety doesn't really stop at the front door. And that goes for either side of the door. Anxiety doesn't necessarily stop when we get home from a long day, nor does it necessarily stop when we start our day by walking out that door. Anxiety can be at home, at school and even at work. Workplace anxiety can make work a really uncomfortable place to be. Given the state of the world in the global pandemic,  workplace anxiety  can even create home anxiety because many of us work from home.  Workplace anxiety can make life difficult as we tend to spend a lot of time at work. So what is workplace anxiety?

Well, workplace anxiety can look like irritability at work, constant worry about workplace tasks, or losing interest in your work.  This anxiety can even impact your physical health.  Workplace anxiety can lead to trouble sleeping, difficulty concentrating or remembering things, or even over eating or under eating.  Workplace anxiety can lead to what I call  Sunday sadness.  It's that feeling you get when you know that you have to get up for work tomorrow. That feeling that the weekend is over and that tomorrow is an early day with meetings or calls or spreadsheets. Sunday sadness is that feeling you get when dread kicks in.  It's that feeling that you would do anything for there to be another day in the weekend and one less during the week.  It's that feeling of disappointment.  That sad realization of "well here we go again".

So what do we do about workplace anxiety? Well,  there are several different avenues to attack this.  For some, that means finding a different job.  Something that fills up your cup rather than drains it.  For others,  It may be an adjustment that is needed.  This can look like adjusting your schedule to better fit your lifestyle and work life balance.  It could also look like making sure we make time for ourselves outside of work.  This could look like exercising, eating well,  enjoying a hobby,  or really anything that just brings a smile to your face. Workplace anxiety tends to strike most when work becomes life.  So by creating a distinction between working and home life we can begin to address workplace anxiety.  Another route to address workplace anxiety is to speak with your employer.  Kind of like that old saying goes oh, the squeaky wheel gets the oil.  No one is going to know there's a problem in this we make it known that there's a problem.   Perhaps there is a facet of your job that you enjoy more than another. Maybe you feel energized working on one task whereas other areas of your work make you feel drained.  By bringing this to the attention of your employer,  there is a possibility that workplace responsibilities can be adjusted.

Overall, working is difficult. We spend a lot of time at work, we put a lot of pressure on our work and we put a lot of pressure on ourselves. Work is such a big part of our lives it's no wonder we can feel anxious about it. But if you are a loved one or struggling with workplace anxiety and are not sure what to do,  reach out to our team here at Niyyah and we will gladly help guide you through your workplace anxiety.

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 

Tips for Filtering Headlines about COVID-19

It definitely seems like we can’t get enough of talking about Covid-19…right? More than two years into the pandemic, there are just not enough studies, headlines, or changing regulations that have not caught our attention recently. How can we stay grounded despite all of the chaos, though? Arguably so, it does seem never-ending, but there are lots of tips and tricks you can keep in mind to stay grounded and avoid the emotions that come along with the uncertainty of the Covid-19 situation. Read on to consider a few things which may be helpful for you to recognize when sorting through fear mongering headlines that take studies out of context.

Be cautious. At the end of the day, what is the purpose of headlines which make your heart drop? To do just that - instill anxiety and fear among society in order to take action. No joke, news outlets and studies can indeed be very helpful, but they often are catered to cause increased, heightened emotions because that’s how they thrive. Do your best to avoid these headlines whenever you can and whenever possible, because the more you invest in reading about them, having certain feelings about them, and worrying about the future, the more it will impact your mental health.

Do your research. Say that you do come across a headline which has caused you to lose sleep or resulted in an anxiety-driven response - what to do now? Try to research the study which is referenced to in particular. Oftentimes, the sample size (meaning the number of individuals involved in the study) or the method of conducting the research could be skewed - the headlines won’t tell you that! For example, a study done on 20 individuals cannot represent all of society - yes, those 20 individuals come from varying walks of life, backgrounds, and each has a unique story, but that doesn’t justify using it to instill fear in readers. Again, keep in mind that headlines are meant to instill fear and worry amongst society, and any discrepancies in research will NOT be highlighted at all whatsoever. Doing your part to make sure that the study is accurate, viable, and checking to see if there are any nuances in research will help you come to terms with realizing the inaccuracy portrayed in the media.

Stay grounded. Use grounding strategies to keep yourself together, especially after reading a particular article which may have triggered you. Whether that means practicing deep breathing, using the five senses exercise (five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste), or counting backwards from 100 by 7s, utilizing a grounding technique will help bring you back to the present. If you need further suggestions or ideas on how to practice grounding, check out this link to some helpful resources.

With the Covid-19 pandemic, mental health professionals have seen an influx of symptoms arising and the need for services to increase substantially. If you are interested in reading more about Covid-19 on our website, we have an established blog writing team which you can refer to and check out further posts. Nonetheless, if you feel that you are in need of further support or mental health services, contact us to find out more about our experienced therapists who can guide you and be your bridge to wellness.

Social Anxiety in the Post COVID World

Let's face it, we've been inside for a while. We've adjusted to a new way of life. We work from home, we live from home, we're home a lot. Home has become our movie theaters, our bars, our favorite five star restaurants, and even at some point bread factories.  The pandemic has shown us that we can do a lot at home.  Home has become a safe place for many of us.  With all this staying home, it's very easy to be less social. Meetups of the past in bookstores or cafes have largely been replaced with the zoom calls and Google meetings.  Our social life has become our social media life. Meeting with friends and loved ones behind the screen has been our way of life for a while. 

So as things begin to return to normal, it can be scary.  We live in a world where we don't really have to pay attention to social cues as much.  It was a world of online tests and homework and then you log off.  There's a lot naturally to be missed when we are online.  We don't really have to care as much about how we look which can be a good thing but I for one am guilty of sweatpants and a fancy shirt.  What changes when we go back to normal, I think it's normal to be anxious about that. This is a time when social anxiety will be higher.  We got comfortable with a low social battery.  We didn't have to consider our place amongst a group of people in an open setting for quite some time. Now the thought of doing that again can definitely feel overwhelming.  Anytime were faced with something new or different anxiety is sure to follow.   I think it's really normal for us to be a little weary of the changes that are coming. We may even have to relearn social behaviors. The truth of the matter is there is a difference between the occasional going out during the pandemic, sneaking out so to speak for a few breaths of social air,  and returning to what we hope is normal life. It's naturally going to be an adjustment and it's okay to be worried about that. 

It's okay to not know what to say in group settings or around friends,  it's okay to not know what to say when we interact with people who maybe we haven't interacted with in a while.  To put it into a metaphor it's almost as if we are all used to the dim light of a candle, and here we are finally opening the door to the outside world.  The light is going to be bright, it's going to feel a little overwhelming. We've made friends with the shadows on the wall of the cave, meaning our social life has adapted to survival. We were in this balancing act for years between our need for a social life in staying healthy and safe. There are going to be some rough patches,  some awkward moments, probably some feathers getting ruffled.  We will most certainly get on each other's nerves as we emerge from this.  But that's okay.  It's important to remember that these moments happen regardless of what has happened in the world over the past number of years.  We've had awkward moments before, we have misspoken, we have played a part in people's reactions  and they played a part in ours. Life will go on, it may feel a little different and it may feel a little strange but I think we're all going to be okay. If you or a loved one are struggling with social anxiety as we emerge from the pandemic, our therapists are here to help.  We can help guide you through this process and teach new ways to cope.  Schedule your session today and begin a journey towards healing.

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.

What is Health Anxiety and What Are the Signs? by Kara Bradford, LCDC, LMSW

Health anxiety used to be most commonly known as hypochondria, which means that you may constantly fear that you’re ill or becoming ill, despite evidence that suggests the contrary. The DSM V no longer includes hypochondriasis as a diagnosis due to it’s derogatory nature; however, people that previously received this diagnosis are now being diagnosed as having illness anxiety disorder, which focuses on the fear and anxiety that accompanies a person equating uncomfortable or unusual physical sensations to being an indication of a serious medical condition. An example of this is when a person may see a discoloration in their skin that could be present due to unknowingly bumping into something, but immediately jumping to the conclusion that it could be melanoma, despite any other serious symptoms being present. 

As you can imagine, health anxiety has become a common issue during the COVID-19 pandemic, but does not lessen the reality of people who experience it. Here are some signs of illness anxiety disorder to look out for:

• Frequently searching the internet or medical journals for symptoms of serious illnesses and diseases.

• Avoiding people, places, and activities, due to fear of compromising your health

• Worrying that minor symptoms or certain body sensations mean that you have a serious illness.

• Constantly feeling that doctors “missed something” when receiving negative test results.

• Excessive worry or fear that you will struggle with a specific medical condition due to the condition being prevalent in your family.

• Continuously checking your body for signs of illness or disease.

• Frequently seeking medical attention for reassurance you do not have an illness or disease OR avoiding healthcare all together to avoid receiving a diagnosis of a serious illness or disease. 

While you may experience one or more of these symptoms from time to time, it does not always mean that you struggle with illness anxiety disorder. If one or any of these symptoms become persistent and obsessive to the point that it causes distress and strains social, family, or occupational relationships, you may need to reach out to your healthcare provider. If your healthcare provider believes that you may struggle with illness anxiety disorder, they may refer you to a mental health professional to help you better manage your anxiety.

While not much is known about the pathology of illness anxiety disorder, being aware of risk factors may also aid in developing a treatment plan to prevent these overwhelming symptoms. Some risk factors include age (typically effects young adults and worsens with age), history of child abuse, experiencing serious childhood illness or watching a parent experience serious illness, history of experiencing a threat of having a serious illness that turned out to not be serious, and of course suffering with anxiety or worry in general. These somatic symptoms are real and can negatively impact your mental health. If you believe you may be experiencing these symptoms, reach out to the team at Niyyah! Our therapists are ready to help you manage anxiety and walk with you in finding recovery.