Category: <span>Anxiety</span>

man resting legs after a walk

5 Coping Skills for Anxiety & Stress

During uncertain times, we can take a number of different steps in order to reduce anxiety and stress. One of the best ways for dealing with difficult situations is not waiting until life throws us another curveball, but rather be ready to face the challenges when they do arise! Take a step today towards feeling better by learning about these 5 coping skills for anxiety that will help when faced with the unexpected.

Physical

Move your body

Feelings don’t just live in our mind: they also manifest in various ways throughout our body, which is why it is important to find a healthy outlet for them. Moving is a practical way to do so as a coping skill for stress. You can go for a walk or do as little as 5 minutes of yoga as a coping skill for anxiety.  Moving your body in such a way will make you feel more grounded and allow mental focus on the present moment. Do a few jumping jacks. Play frisbee with your dog. These activities included in your habits will help you ease your emotions and focus on what’s happening now, instead dwelling on past events that are beyond your control or future events that have yet to happen.

Focus on your breath

Breathing can help you find peace instead of panic along with the 5 coping skills for anxiety. The more you breathe, and focus on it, the calmer it will make you feel. Imagine your stomach lowering while you breathe in for a minute – focus on these sensations by holding your hand close to your belly button as it lowers every breath you take.

woman writing on a journal

Build your resilience muscle

Anxiety and stress come in waves, and much like waves, the intensity may ebb and flow from a high tide to a low one. There’s a handful of ways to ease stress and further build on the 5 coping skills for anxiety.

Writing down your thoughts, for example, and keeping them in an organized journal can help you feel more relaxed or even revisit what causes your stress so that you’re better able to manage it effectively later on.

Emotional

Identify your triggers

In order to find out what is triggering your negative thoughts or feelings, it might be a good idea for you to take some time with yourself or consider therapy as an added coping skill for stress

When undergoing Cognitive Behavioral Therapy (CBT) sessions, people are able to become more aware of how they think and react in certain situations. A therapist can also help you create and maintain uplifting beliefs to supplement these 5 coping skills for anxiety that will keep you from spiraling into negative thought patterns.

Woman doing yoga during sunset

Acknowledge what you feel

Have you ever had a conversation with yourself as a coping skill for stress? It’s not easy to pinpoint a particular emotion. What matters is that the body has its own language and it needs us to listen! Tell yourself what sensations are happening within you. By acknowledging your feelings, you lessen any form of resistance and ease things up with the help of 5 coping skills for anxiety.

Spiritual

Practice acceptance

We can’t control everything, but if we’re patient with ourselves then it’s possible to practice radical acceptance with the 5 coping skills for anxiety. Techniques like grounding and mindfulness help you come into a state of peace where you are safe. Take some time out away from others if needed and bring yourself back to the center when ready.

Another thing that needs our acceptance to move forward is our past. The goal of EMDR therapy is to assist people in understanding and coping with the emotional trauma from their past, so they can move forward with life and successfully achieve goals.

Social

Be realistic with self-care

Remember it is okay to be unproductive when you feel overwhelmed. It’s okay to rest and not do anything like jog outdoors or socialize with other people as a coping skill for stress. Take it one day at a time.

Try and adhere to the usual schedule and establish boundaries between your working time and your family time. Decide when you’ll catch up on news and keep it at that time while choosing your news sources carefully to prevent any unnecessary anxieties led by misinformation. 

Consider hypnotherapy for social anxiety

Some people, especially those suffering from social anxiety or a persistent sense of worry may find it difficult to get the help they need that supplements with the 5 coping skills for anxiety. That’s where hypnotherapy can come in handy! Hypnosis helps you create an environment that is relaxing, friendly, and reassuring during times when you’re looking to explore your fears lessening any shame or guilt that may get in the way of feeling better.

therapy session

Feel better today

To develop the 5 coping skills for anxiety mentioned earlier, one must constantly work at them as they would on any other physical skill such as swimming laps every day or going to the gym to stay fit.

Is there something holding you back? We believe that anyone has the ability to change his or her life for the better with just a little push in the right direction. Our certified and licensed mental health counselor, Anna Marchenko, LMHC, Ed.M, M.A., works to serve her clients in Miami to help them uncover whatever’s holding them back. Book a phone consultation today and get started!

 

Young man in a Cognitive Behavioral Therapy Session

The Cognitive Psychology Approach in Cognitive Behavioral Therapy

Cognitive Behavioral Therapy is a psychosocial intervention that concentrates on improving mental health. Hand in hand with a cognitive psychology approach, CBT opens the eyes of an individual to inaccurate, irrational, or negative thought patterns—helping people respond to real-life situations in healthier and more effective ways. There are many types of CBT; all it takes is to find the right fit for your needs.

Young man in a Cognitive Behavioral Therapy Session

What is the Cognitive Psychology Approach?

Cognitive psychology and cognitive behavioral therapy are like peanut butter and jelly. One complements the other. Using the cognitive psychology approach in CBT means your therapist will use evidence-based knowledge, as well as years of mental health experience, to investigate and evaluate your mental health. By doing this, your therapist will be able to orchestrate a therapy treatment program that fits you best.

Cognitive Psychology is an investigation of human cognition based on scientific evidence. Human cognition is all of our mental abilities; the way we think, learn, remember, reason, perceive and understand. The definition of a cognitive psychologist is a mental health professional who studies the nature of the human mind and thoughts, in hopes to gain a better understanding.

Our primary practitioner and founder at Miami Hypnosis and Therapy Anna Marchenko, LMHC, M.A., Ed.M, is incredibly qualified in the mental health field. As a licensed mental health therapist, Anna Marchenko specializes in effective and innovative CBT practices, drawing from neuro-linguistic programming and hypnotherapy, among other modalities and techniques.

What is Cognitive Behavioral Therapy Used to Treat?

In conjunction with neuro-linguistic programming and hypnotherapy, CBT can be used to treat:

  • Anxiety – Feelings of high intensity and worry. Anxiety may cause increased blood pressure and avoiding certain situations due to being worried.
  • Phobias – A type of heightened anxiety and fear response; excessive fear of certain objects, foods, animals, or situations.
  • Trauma – Deep emotional or physical anguish following a stressful event or time.
  • Addiction – Having a dependency on a substance or activity.
  • Eating & Mood Disorders – Having an unhealthy preoccupation with food, exercise, body weight, or shape.
  • Self Esteem – One’s self-respect or confidence within themselves.
  • Relationship Issues – Having tension, trauma, or toxic behaviors in a relationship, whether it’s a personal or professional relationship.

With a cognitive psychology approach, CBT can be successful in treating the issues above. Transform your life now and feel the difference within yourself, your relationships, and your everyday life.

Understanding the Different Types of Cognitive Behavioral Therapy (CBT)

  • Rational Emotive Behavior Therapy – A short-term psychotherapy that helps you identify negative thoughts and feelings that are self-defeating. After those thoughts are identified, Rational Emotive Behavior Therapy guides you into challenging the rationale of those thoughts and helping you to replace them with positive and healthy ones.

 

  • Cognitive Therapy – This form of therapy is intended to guide you into developing healthy problem-solving skills. Cognitive Therapy usually focuses on present-day behaviors and communications, instead of the past.

 

  • Dialectical Behavior Therapy – This form of therapy is an evidence-based psychotherapy that is proven to be useful in treating individuals who may struggle with mood disorders, self-harm, substance abuse, and suicidal thoughts.

 

  • Cognitive Processing Therapy – This form of therapy has been proven to successfully treat individuals with Post-Traumatic Stress Disorder (PTSD). PTSD can be developed after someone endures a traumatic event, such as physical or psychological trauma caused by abuse, family conflict or separation, natural disasters, unexpected change or loss, or war.

 

  • Stress Inoculation Training – A common type of psychotherapy that aids in the identification of negative thoughts that may influence your behavior throughout your everyday life.

 

  • Mindfulness-Based Cognitive Therapy – This form of therapy uses mindfulness meditative practices and a cognitive psychology approach to guide individuals in relapse prevention, particularly those with major depressive disorder.

 

  • Acceptance and Commitment Therapy – This form of therapy helps individuals to move forward from difficult emotions from the past and focus on the present.

 

  • Motivational Interviewing – This form of therapy is completely client-centered and tailored to influencing behavioral changes in an individual by raising awareness of contradicting ideas or thoughts about a person or thing.

 

  • Habit Reversal Training – This form of therapy is a type of awareness training. It is used to bring attention to troublesome behaviors and treat them by teaching an individual how to identify when a habit is about to take place. Thus, giving an individual an opportunity to practice healthy coping methods, in place of troublesome behaviors.

There are many different types of CBT, and we’ve listed many of them above. At Miami Hypnosis and Therapy we pride ourselves on being innovative and up to date in all of our practices and therapy methods. When you work with us through whatever challenges you’re facing, you’ll experience a cognitive psychology approach in your CBT sessions. To learn more and get started on a clearer path, give us a call today.

Lifesaver floating on water

5 Ways to Manage Your Anxiety and Depression During a Crisis

Whether it’s global or national, a crisis of any size can disrupt your daily routine, as we are all experiencing now. Change is already difficult for a number of reasons, but when you throw in the stress that comes with a state of emergency, shifts in your normal routine can be even harder to weather.

Miami Hypnosis and Therapy is proud to support its community using innovative therapeutic strategies designed to get to the root of the problem. Read about our 5 best ways to manage your anxiety and depression during a crisis. When you’re ready, seek help with a licensed professional who can give you the coping tools you need for periods of acute stress.

1. Learn What Your Triggers Are

Mental health concerns like anxiety and depression can derail your entire week. While there is no “off” switch for negative emotions, preventative tips for managing anxiety can help you avoid triggering situations.

Much like how we attend regular check-ups or keep up with immunizations, one way to manage anxiety starts by knowing what upsets you. If watching the news all day sends you into a downward spiral, try to limit your exposure. Recognizing what stimulus tends to put you in a panic or state of hopelessness and avoiding it can save you a lot of mental anguish.

Person Resting in Bed with Cat

2. Take Care of Your Body

Taking proper care of your body is a proven way to cope with stress. Learning how to manage depression means understanding proper nutrition and practicing mindful eating and good sleep habits. A healthy foundation is a great way to manage anxiety and maintain your overall health. Exercise also boosts your mental facilities and can strengthen your body against the wear and tear caused by stress—even if it’s just yoga in your bedroom or cardio on the stairs.

3. Confide in a Friend or Family Member

One solution for many of us learning how to manage depression is to reach out to a loved one. Sometimes just talking to the people you care about and having someone there to listen proves to be a simple but effective way to manage anxiety and depression. A compassionate ear and helpful feedback can help you break out of harmful thought spirals and behaviors.

Anyone can feel like life has been turned on its head while dealing with a crisis. Oftentimes, you’re not the only one who’s worried. Reaching out and sharing your concerns reminds you that you’re not alone.

Woman holding a slice of watermelon in front of her mouth, creating the impression of a smile

4. Be Kind to Yourself

Finding yourself in a position where you’re unable to attend school or work doesn’t mean you’re going to have the facilities to stay productive or come out of the other side of a bad situation with a new skill. In this great pause we’re all experiencing during COVID-19 especially, removing unreasonable expectations is another important way to manage anxiety.

A crisis is a crisis—not a vacation. Learning how to manage depression during a stressful situation starts with accepting that it’s okay to step back and take a breather. Berating yourself for not mastering a new language or finishing that book you’ve been meaning to write serves no real purpose. Instead, consider practicing self-care. Exercise new breathing techniques, treat yourself with the kind of patience you might use for a struggling loved one, and remember: weathering the storm is accomplishment enough.

5. Speak With a Professional

There’s plenty we can do for ourselves to maintain our mental health, but professional support is one of the best ways to manage anxiety. Certified therapists employ proven methods that teach you how to manage depression by acknowledging damaging thought patterns without acting on them and creating specialized exercises made to correct negative learned behavior over time.

Regardless of whether or not you’re in the middle of a crisis, therapy sessions with a qualified mental health counselor like Anna Marchenko, LMHC, M.A., Ed.M., can improve your overall quality of life. At Miami Hypnosis and Therapy, we employ neuro-linguistics programming, cognitive behavioral therapy, and hypnotherapy in our comprehensive approach.

Discover resources for managing the mental obstacles that might prevent you from reaching your full potential. Start creating positive life-long habits by reaching out to Miami Hypnosis and Therapy today.

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