New: Here Are My Seven Solutions To Eliminating Anxiety And Depression!
As a therapist in Cary, Il., I have found that many of my patients benefit from using seven methods to reduce their stress and anxiety
. When you are stressed-out, experiment with them.
These solutions are very effective. Be sure to be diligent when putting them to use:
1. Reflect
Set aside time to process the toxic event to realistically assess its impact. It is crucial for you to step back and acquire some realistic perspective.
In doing this, you will also start regaining your composure. Regaining perspective and composure enables you to concentrate on what you learned from the problem situation so that the next time, you will be able to significantly improve your response.
2. Normalize
Remember that unpleasant emotions are an inherent part of life. At times, everyone feels upset, frustrated, overwhelmed or largely misunderstood.
Talk yourself down: Remind yourself that, in spite of your plans and expectations, life often has its own plan, can take unexpected turns and can even ambush you when you least expect it. Remember you are not alone in dealing with unpleasant conflicts, therefore, you are a normal part of the human community.
3. Dialogue
Clear thinking, perspective-taking and reflecting often works most effectively when done between two people. Initiate a conversation with a confidante or a friend who you know is a good listener.
It works best if it is someone who can relate to your situation because of having been there. In this way, participating in online groups can facilitate your normalization process by helping you to finally feel understood.
4. Balance your mental critic against rational objectivity. This process is part of the proven technique of cognitive-behavioral therapy (CBT). To implement it, use this helpful procedure:
1. Identify the critical thoughts you have about your situation, your abilities and your potential. Then write them down;
2. Write out the actual facts of the situation. Then evaluate the extent of the realism manifested by your dysfunctional thoughts and conclusions.
3. Restructure the unpleasant thoughts you have written down so that they are more realistic and consistent with the facts. Write those healthier thoughts down and meditate on them daily.
5. Discriminate
Discriminate between what you need and the needs of others. Do you find that others dictate what you do, even at your own expense?
If yes, then you must re-establish firm boundaries and enhance awareness of your own requirements and wishes. You might even decide to gently educate others by sensitively and diplomatically disclosing your needs and preferences to them.
6. Feel enjoyment, rewarded and satisfied.
Reflect upon what generates feelings of satisfaction in you. Look for things that, in the scheme of things, are relatively insignificant, such as taking a class, writing poetry, taking a weekend getaway, reading a favorite magazine, building a website, taking a drive or calling home.
When you are feeling uncomfortable in your own skin, engage in one or more of the above activities. Doing so will likely enhance your mood and sense of well-being.
7. Use Self-Therapy Kits (STKs) at home.
Self-therapy kits (STKs) are compact self-help programs that provide valuable psychological help and education. Many of them use cognitive-behavioral therapy, CBT, noted above, to teach psychologically healthy attitudes and beliefs.
CBT reduces anxiety and works by combining cognitive mood-enhancing interventions with several other state-of-the-art techniques. These methods enable you to start to view conflicts calmly, rather than in an extreme, panicky or catastrophic way. This dramatically reduces the effects of stress.
CBT is contained and delivered directly in Self-Therapy Kits. When using these tools, CBT is delivered in a rich multimedia format which can include any, or all of the following: DVDs, MP3s, e-books, workbooks, videos etc.
STKs are particularly helpful for those with limited financial resources. They are very inexpensive and the fee is only a one-time event. It is not recurring or paid weekly as it is for private counseling, and, there is no risk, because the fee is unconditionally refundable.
STKs are inexpensive, self-paced and can be used in the privacy of your home. People who have private personalities or severe time constraints find them ideal because there are no counselors to consult and no exposure to dangerous medications.
by: Mike Shery
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