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!
What is Existential Depression? By Kara N Bradford, BS, LCDC, LMSW
When you break down each word within ‘existential depression’, you get: philosophy about the meaning of human existence (existential) and a mental health condition whose symptoms can cause distress in many areas of your life (depression). That is a very broad and basic definition, so let’s break it down further. Have you ever heard of someone going through an existential crisis? This typically happens when someone experiences something that either changes the course of their lives or brings them close to death, which you can imagine, could cause someone to question their purpose or the meaning of life. It is normal as humans to question our existence due to the desire that we have to feel like we have purpose, especially as we move along in the stages of development. Pondering existence and purpose become problematic when the thoughts begin negatively impacting our relationships, our jobs, or our will to continue living.
You may be wondering what could trigger an existential crisis that leads to depression. There is a common misconception that the majority of people who experience existential crisis or existential depression are those in middle adulthood or maturity (age 40+), commonly referred to as “midlife crisis.” Sure, at that point in life, there may be an increased amount of people who become concerned about their purpose in life, what kind of mark they feel they have made on the world, or what the meaning of their life or life in general is; however, existential thoughts can occur at many other important points in development such as high school graduation, choosing a college major, career path, chronic illness, divorce, or loss. At these points in life, we have the freedom to choose, but making those decisions can sometimes seem difficult when the ultimate decision feels life-altering. Experiencing existential thoughts while making these decisions can cause you to feel a great deal of distress, which can lead to developing symptoms of depression.
The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-V), does not include existential depression as a condition or as a specifier; however, this does not mean that what you may be feeling is not real. There are many subtypes of depression listed in the DSM-V that exist due to severity and variations in symptoms. While you may experience uncontrollable tearful spells, sadness, lack of motivation, and other common depression symptoms, if you are struggling with existential depression, you may also experience distinct thought patterns surrounding questions about your identity, life, and death. There have been research questions that have eluded to whether or not existential depression is only a part of the grieving process. We know that depression is a stage of grief that typically everyone will experience; however, the depression symptoms usually subside by the end of the grieving process. Researchers tend to agree that if the symptoms are experienced for longer than two weeks, that it is possible you could be suffering from clinical depression.
Research suggests that existential depression can be treated using the same treatment methods used to treat other common forms of depression. Common treatment usually consists of antidepressant medications in combination with talk therapy such as Cognitive-Behavioral Therapy (CBT), Interpersonal Therapy (IPT), or Solution Focused Therapy (SFT). The therapists at Niyyah Counseling PLLC are trained in these treatment modalities and are experienced in working within interdisciplinary teams (primary care physicians, psychiatrists, etc.) to offer holistic and individualized treatment. We desire to guide you through your road to recovery. Reach out today to schedule an appointment, we have several therapists with immediate availability!
Identifying and Coping with Birth Trauma By Nabiha Hasan, LMSW
Becoming a mother is potentially the most life changing thing that a woman can go through, and becoming a father serves a similar feeling. From the start of finding out that one is pregnant to Googling every single symptom there is in the books, to experiencing childbirth, motherhood is something many women look forward to and can be very exciting. Birth trauma, however, is not something that anyone can anticipate or prepare for - and can leave a lasting impact on parents. Identifying and coping with birth trauma will be the focus in this article, as well as how to do your best in moving on from the trauma going forward.
The past does not define the future. This is possibly one of the most powerful things you can tell yourself. What your previous birth trauma was, whether that was an emergency c-section, shoulder dystocia, stillborn, miscarriage, brain damage, infertility, hearing of someone else who experienced a child having a physical/intellectual disability, or any other birth trauma not mentioned, you have valid and justifiable reasons to be traumatized and worry for your next birth, should you decide to have any more children. Yes, it was scary, and you are fearful of it happening again, but just because it did happen in the past doesn’t mean that it will happen again.
Meditate. Utilize a combination of birth affirmations, journaling exercises, and coach yourself into positive self-talk to prepare for the upcoming birth. You can search the web for endless resources and recordings of birth affirmations, for example, which when replayed, will leave a lasting impact on your mind and body. Your body was made for this, and although you did experience an occurrence of birth trauma, you are working toward helping yourself overcome it to work on moving forward.
Stay in the present moment. Acknowledge that in the here and now, you are alright, you made it this far, and you will continue to work on staying in the present while preparing for the future the best you can. Dwelling in the past will exacerbate your trauma, and as difficult as it sounds, it is crucial to help your mind and body move past whatever happened. It is easier said than done, yes, but it is not impossible.
Dads. Fathers and males don’t get as much attention with issues related to birth trauma, but dads are very worthy of validation. Yes, the birth trauma is different for fathers as they aren’t the main carriers, but can still leave a lasting impact on their emotions and fear for the future. Dads may feel powerless, invalidated, or try to focus more on the trauma of their partner.
Talk it out. Talk through your emotions, feelings, and fears. At Niyyah Counseling, we have a wide range of therapists who specialize in various forms of trauma, and are happy to pair you up with someone who will be a good match. You are welcome to reach out and schedule an appointment or consult with a therapist to get a feel for the process and ask any questions you may have. Additionally, you can check out our other blogs to read about topics related to birth trauma, infertility, and parenting. Your mental health and past experiences deserve to be validated, treated, and healed - help is just moments away.
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,
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.
Support groups-Offer support and can be around people who provide a safe, relatable, environment to speak openly about your feelings.
Practice mindfulness-helps you to become centered, aware and refocus.
Limiting yourself from the news-putting limits in place will allow you time to breathe from the noise.
Continue to eat a well balanced meal-keeps your body and mind energize
Continue your exercise regime-will help to reduce stress and increase your mood.
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.
Signs of Toxic Parenting by Kathleen Chandler LMSW PMH-C
There is no such thing as perfect parenting; we all make mistakes! Some parents are trying their very best to be empathetic and nurturing. Other parents are not aware they are actively harming their children (some are aware). A lot of people parent their children how they were parented without giving much thought to patterns and cycles of abuse.
It is important that we are reflective about how we were parented (what we liked and what we didn’t) and how we are currently parenting (what we feel we are doing well and what we could be working on).
Below are some common parenting traits we should all try to avoid:
Physical Abuse: Physically harming your child out of anger or frustration. You cannot control your emotional response to hit, pinch, slap, spank, kick (or any other form of physical discipline) when your child frustrates or angers you.
Overreacting: You fly off the handle easily and are emotionally out-of-control. Something small might be blown out of proportion and then you become overly frustrated, angry, and/or verbally abusive.
Controlling: You are incredibly controlling with unreasonable demands and expectations. You might find yourself getting into power struggles with your children and micromanaging them.
Critical: You rarely have a positive thing to say about, or to, your child. You offer more “feedback” than praise or neutral statements. You criticize things like clothing, choice of friends, sports performance, physical appearance.
Bullying: You mock your child and/or make fun of them for their likes, dislikes, fears, dreams, accomplishments, failures, and who they are as a person.
Self-Centered: Always putting the needs of self, over the needs of the child. Cannot be the “bigger person” in a disagreement and “must win” because “you are the parent”.
Gaslighting: Even when you know your child is right, you tell them they are wrong, or say it never happened the way they recall it.
Dismissive: You tend to dismiss your child’s negative emotions. You tell them to stop crying and or that their feelings do not matter.
Emotionally unavailable: You rarely exhibit warmth and kindness to your child. You do not provide them with loving emotional support. You’re all about “business”.
If you find yourself struggling with any of the above, don’t beat yourself up! In fact, read this article: https://www.niyyahcounselingpllc.com/blog/how-to-make-peace-with-parenting-mistakes-by-nabiha-hasan-lmsw. There! Did you read it? Now try to give yourself some grace and then get to work!
Click here https://www.niyyahcounselingpllc.com/our-team to read the bios of our therapists. Pick out a couple of therapists who may be a good fit for you and schedule a free 15-minute consultation. Every parent could use a little guidance and support; parenting is hard. Reach out today!
Coping with Depression Following a Heart Attack or Other Medical Emergency By Kara N Bradford, BS, LCDC, LMSW
If you have recently had a heart attack or other medical emergency, it is likely that you may be flooded by emotions. Think about it–you have survived a catastrophic medical event that some people survive but that many also do not. That’s a big deal. Experiencing feelings of depression are common after having a heart attack–the American Heart Association refers to it as ‘the cardiac blues’– and symptoms usually subside in a couple of weeks, but that does not mean that these feelings and emotions do not cause distress. There may not be a ‘the ______ blues’ for your lived medical emergency experience, but that does not minimize the impact it may have on your mental health. Though there is no evidence that directly links depression to heart disease or any other disease, it is interesting that many of the symptoms of depression are risk factors for these diseases; for example, isolation can fuel a sedentary lifestyle which can increase the risk of poor diet, overeating, and increased risk of substance abuse. All in all, it is difficult to say that a specific medical emergency–such as a heart attack–causes depression, but it is fair to say that it could exacerbate what may have already been present.
So, you’re home from the hospital with specific orders of what can and cannot be done for a certain amount of time, you may have physical therapy beginning soon, you probably will not be released to drive or go back to work for a few weeks, and you are wondering…what now?
If you’re feeling alone, reach out to family and friends for support. Even if they are not nearby, just engaging in conversation over the phone or video chat can help with those feelings. If you don’t have family or friends that you feel like you can reach out to for support, there may be community groups that share your lived experience that may understand what you’re going through and be able to provide support. If there is not a group available in your community, there are so many online support groups that facilitate group meetings over numerous video chat softwares.
If you’re feeling depressed, there are self-coping strategies that can help with these feelings. Studies have shown that participating in things that decrease stress can also help decrease symptoms of depression; things such as exercise, a balanced diet and consistent eating patterns, and getting a good quality sleep. If some of those things seem impossible to focus on right now, think about some things that you have enjoyed in the past that relieve stress. Maybe reading is a place of comfort for you; go to your local library or purchase an ebook that sounds interesting to you. Have you thought about picking up a coloring book and some crayons, colored pencils, or markers, and spending some time coloring? There are studies that support the idea that coloring helps reduce stress. If the symptoms of depression linger on for more than 2 weeks and are causing significant distress to any areas of your life, reach out to your physician or a mental health professional for help. There are many ways to treat depression and you deserve to make the choice that is best for you.
If you’re feeling anxious, know that this feeling is normal. Again, you have just experienced a catastrophic medical event that can leave you feeling vulnerable and fearful. You may have fear that you will experience the emergency again, which can cause anxiety and present with physical symptoms such as high pulse rate, hyperventilation, feeling ill, or feeling very hot or very cold, which can cause more anxiety. Feelings of anxiety can be triggered by feelings of stress or worry, so try things that are going to help you focus on what you’re feeling in the moment–not what could potentially happen. Practice grounding techniques that use your senses to keep you in the present moment to formulate a plan of action as far as coping. Again, if these feelings persist, there are multiple options available to treat them. Reach out to your physician or mental health professional for help.
The therapists at Niyyah Counseling PLLCare prepared to help you navigate this time of feeling overwhelmed and uncomfortable. Our desire is to walk alongside you on your journey to recovery and support you in whatever that looks like for you. Many, if not all of us, are eclectic in our approach to therapy and believe it should be individualized to fit your needs.Reach out today!
How Does Social Media Affect Your Parenting Style? By Nabiha Hasan
Social media undoubtedly has its pros as well as its cons. As a mental health therapist, a mother, and pretty much considering the multiple roles that I play, I personally have my reservations about social media and don’t hesitate to explore these considerations with my clients if they mention feeling unsure or are somehow affected by social media. As parents, there are several things which can influence our parenting styles, and the tricky thing about social media is that what you see is not always what’s behind the photo or post. Social media has an impact on parenting in several different shapes, forms, and fashions - read on to find out more about how so.
Picture perfect. Instagram posts, TikToks, Snapchat stories, and whatever else is in between are catered to show you only the ultimately perfect side of people’s lives and homes. Anyone who is a parent, however, knows that there is no part of parenting which is perfect - it can get messy, real, and just a bit complicated. Taking part in observing or trying to mimic this perfection is unhealthy, unrealistic, and can lead to damaging expectations as a parent. Noticing another mom’s spotless living room on camera, untouched kitchen, or daily color coordinated outfits with her mini me’s can cause one to rethink about priorities and possibilities.
The end goal. Ultimately, what is your role as a parent? What are some of your aspirations, goals, and hopes for your child? If you’re like most parents, the closing at the end of a long day with your little ones is not defined by whether or not your house is clean, your outfits are perfectly matching, or the number of likes you got on your most recent post - as parents, we are all striving and on this rollercoaster of parenthood together in our own separate ways in efforts to raise strong, confident, and intelligent human beings who will positively impact society and repeat the beautiful cycle of life.
You are the parent of your child. Social media parents are only parents to their own children, not to the children of the world. You know your child better than anyone else on earth, and you also know which approaches work best for her or him. A parent of three who uses the love and logic or 1-2-3 parenting style may not work for you as a parent of one, because your child’s personality and temperament are different and unique.
If you feel that social media is affecting your ability to parent or is causing you to second your capabilities as a mother or father, contact any of our therapists at Niyyah Counseling for support or to help you walk through your emotions. You are also more than welcome to check out our blog posts here on our website to read more about articles our team has written regarding the various aspects of parenting. Our therapists are trained in child development and have worked with parents of children of all ages - therapy is just a click away.
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