Everyone experiences worries and fears, but seeking counseling is important if your worry:
• Disrupts your sleep, work, relationships, or daily life.
• Affects you most days and is hard to manage.
• You have unexplained physical symptoms.
• You have unhealthy coping methods like excessive screen time or substance misuse.
• You have panic attacks.
Although anxiety typically doesn’t cause physical harm, chronic distress can impact both physical and mental health.
• Fear of being apart from caregivers
• Avoidance of separation-triggering situations
• Nightmares about separation
• Physical complaints related to separation anxiety
• Excessive anxiety or worry occurring more days than not for at least 6 months
• Trouble controlling the worry
• Feeling:
– Restless or keyed up/on edge
– Easily fatigued
– Difficulty concentrating
– Irritability
– Muscle tension
– Sleep disturbance
• Intense fear of something specific
• Avoiding the fear trigger
• Instant anxiety when facing the fear
• Struggling to control the fear
• Difficulty in daily life because of the fear
• Sudden physical symptoms:
– Rapid heartbeat
– Sweating
– Chest pain
– Shortness of breath
– Shaking
– Chills or overheating
– Numbness/tingling
• Sudden emotional symptoms:
– Fear of losing control
– Fear of dying
– Feeling detached
• Fear or anxiety triggered by or about social situations
• Worry about embarrassment in social settings
• Avoidance of social gatherings
• Excessive fear compared to actual thre
• Significant distress from fear or avoidance
•Obsessive thoughts:
– Persistent, unwanted, causing anxiety
• Compulsions:
– Repetitive actions to reduce anxiety or prevent feared event
• Time
-consuming, causing distress or impairment
Tools to manage your anxiety:
• Track your triggers and challenge your associated negative thoughts.
• Consider different perspectives, worst-case scenarios, and long-term impact.
• Practice grounding techniques like 5-4-3-2-1, engaging your senses to stay present.
• Exercise to reduce stress hormones (cortisol) and improve clarity.
• Brain dump in a journal to unload thoughts.
• Talk to a trusted friend for support.
• Maintain physical health with balanced diet, hydration, sleep, and limiting caffeine.
• Use relaxation techniques such as mindfulness, deep breathing, journaling, gratitude, self-care, reading, and prayer for holistic well- being.
Looking to book a therapy session? Fill out this form to get started.
We would like to inform you that our therapy office at Wayside Baptist Church will now be moved to the Sanctuary House, located on the campus of Kendall United Methodist Church.
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