anxiety

Apr

2023

Anxiety and Self-Care

I feel anxious, how do I implement self-care?

Let’s first define anxiety and talk about some symptoms one may experience with anxiety before we get into how to improve self-care.

Defining Anxiety

Anxiety is defined by the American Psychological Association as “Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness or a rapid heartbeat.”

To read more check out their site: https://www.apa.org/topics/anxiety

Now we understand anxiety and symptoms how do we implement self-care regimens to lower anxiety?

Anxiety can be very stressful. It can effect multiple parts of your life, including your every day activities. But there’s steps that you can take to help lower your anxiety level and improve your self care. Here’s some self-care ideas you can implement to potentially help lower your anxiety level.

Mindfulness

Mindful breathing

Progressive muscle relaxation

Talk to someone you trust

Talk to a therapist

Mediation

Journaling

Listening to soothing music

Journal your worries in a worry jar

Get enough sleep

Eat healthy

Join a peer support group

Listen to an inspiring podcast

Go for a walk

Be in nature

Watch the sunset

Watch the sunrise

Yoga

Drink a glass of water

Stretch

Watch funny videos on YouTube

Make a list of inspiring quotes

How do I pick a self-care tool to help with my anxiety?

Now that you have some ideas of ways to practice self-care often times the next question I get is which one do I try out first? My answer, always the same. The one that you feel most drawn to. So for instance, if your a person who loves being outdoors, then watching the sunset, or rise or even going for a walk outside may be one that you may enjoy. So try that out first. If for some reason it doesn’t feel fitting then try another one, literally go down the list of ideas till you find one or even many that you find helpful. Remember you have to give yourself the time to see if you enjoy it and it’s helpful and also it’s not one size fits all. One exercise a friend may use and find helpful may not be the same for you and likewise. So be patient with yourself and try out what feels most fitting and appealing to you. For more ideas on self- care, check out this list of 100 self-care ideas to create an authentic life you love: https://olgaphoenix.com/blog/100-self-care-ideas-to-create-authentic-life-you-love/

Now we have some ideas of self-care regimens we can implement how is self-care going to help lower anxiety?

Self-care is a way to regulate your system. Self-care also is a way to put your needs first. By practicing self-care one becomes more mindful. Being mindful helps to lower stress and worry and practice being present, more grounded and centered. Practicing mindfulness can also help an individual turn inward and become quiet and still and to focus attention on what’s happening in the moment and less attention on the past or future. When one is able to practice being present we are able to support ourselves in the here and now. Self-care and mindfulness go hand and hand. Try some new self-care tools out today and begin to see your anxiety level come down.

To learn more about mindfulness, check out our page on mindfulness: https://clopanetherapy.com/mindfulness-therapy/

Feb

2023

Healthy morning routine

How do we start the day off right?

How to create a healthy morning routine

Here’s some tips on how to start off the day right:

First, the night before ensure you’re getting enough sleep. Get to bed early and limit screen time, especially before bed.

Set an alarm

Have you ever woken up late? Then you rush around and feel completely off the entire day. Set an alarm, avoid the chaos.

Open the window

Allow natural light to flow into your space

Stretch

Enjoy a nice full body stretch

Eat a healthy breakfast

Eat a healthy breakfast that fuels your mind and body.

Drink a glass of water, dehydration is a major cause of physically and emotional stress.

Deep breathing

Focus on your breathe

Meditation

Ground and center yourself prior to beginning the day.

Go out and conquer the day

https://youtu.be/pxWOpGm4d7U

Nov

2022

Tips on getting through the holidays when it feels like to much

So the holidays are coming up, how exciting?

But also stressful and to some not exciting at all.

The holidays can elicit a range of emotions for many, even weeks leading up.

Most importantly for holiday stress:

Honor your feelings and practice self-love, kindness, boundaries and patience with you self. This sounds simple but can be extremely hard.

Here we have come up with some helpful mantras to help lower holiday stress:

Use the ones you feel drawn to

I will practice kindness

I will be patient with myself, friends and family

I will practice healthy boundaries

I will say no when I need to

I will let go of my expectations specially the very high ones

I will remember the meaning of the holiday, release society standards

I will show love to myself and those around me

I will take it one moment at a time

If I need space if I need distance I will honor that

I will be kind to myself each second of the day

I give myself permission to slow down when I need it

I will practice mindfulness

I will practice self love

We are all connected in this universe

I miss love ones and I will honor that

I will practice gratitude

I will honor my budget

If I need a boundary between family and friends I will practice it

I will give myself the gift of kindness today

Also check out these awesome mantras for holidays stress from https://www.tiffanynapper.com/blog/15-holiday-mantras

WHEN YOU ARE OVERWHELMED:

1. I have control over how I feel, and I choose to feel at peace.

2. I give myself permission to let go of what no longer serves me.

3. It will get done.

WHEN YOU ARE LONELY:

4. I can make space for loneliness and practice being kind to myself.

5. We are all connected after all.

6. Loneliness will always pass.

WHEN MONEY IS TIGHT:

7. I will always have enough.

8. Gratitude awakens the good in my life.

9. I give and receive with grace.

WHEN YOUR FAMILY STRESSES YOU OUT:

10. I open my heart and accept others as they are.

11. Stay present. Get grounded. I have nothing but love to give.

12. I choose uplifting encounters, and I have the power to remove myself from negative situations.

WHEN YOU ARE DOWN ON YOURSELF:

13. I am deserving and worthy of all good things.

14. I treat myself with love and respect.

15. I give myself permission to prioritize the things that bring me joy, creativity, and connection.

Jul

2022

How to Enjoy Life in the Moment with Mindfulness

Let’s talk about how we can slow down and begin to enjoy life in the moment through mindfulness. Often we become autopilot in life; working from one task to another. We one day look back and think where did the time go? Was I even there? It’s common and it’s a concern most of society experiences at one point or another in their lives. Mindfulness is one way to begin to slow down and really be apart of your experiences vs preparing for the future. Focus the emphasis on the here and now allows for individuals to fully see the moments in the moments. These exercises are fantastic ways to slow down and enjoy the moments.

Mindfulness Mediations

Meditation is one way to begin to enjoy life in the moment. Simply practicing meditation daily can begin to rewire the brain to be more present in the moments. Simply meditations, even a couple minutes can help to elicit this change. Check out our podcast meditations to start this regimen daily today: https://podcasts.apple.com/us/podcast/new-day-vitality-psychotherapy-welcomes-all/id1308532096

Mindful Journaling

Mindful journaling is another way to enjoy the present vs focusing on the past or on the future. A simply way to start the mindful journaling is just journaling each evening before bed, journal about your day, what you enjoyed, what you recall and what you learned from the day. This simple yet extremely beneficial exercise can help one to become more present and mindful.

Another Mindfulness Exercise is Mindful Walks

I’m a big promoter of mindfulness walks. Take a walk, weather permitting and use your five senses to hear, see, smell, taste, touch that perhaps you never noticed before. You will be surprised by what you notice, maybe even a place you walk often but never noticed the color on the tree or the smell of flowers. Allow yourself to truly emerge into this mindfulness walk and use your five senses as your guide.

Mindfulness Therapy

Mindfulness therapy is also a practice that new day vitality provides. We can help you to live more mindful and enjoy the moments through building on skills and helpful tools. If interested in mindfulness therapy reach out to us today. We are honored to help. Newdayvitalitytherapy.com

Jun

2022

How to Begin to Build Self-Esteem

4 Simple steps to start today to build your self-esteem and self-confidence:

Boosting Self-esteem

Set time aside for you.

It’s important to ensure that we are setting time to be with ourselves. Believe it or not alone time is an easy way to begin to build the bridge to strengthen self-esteem. I often encourage clients to schedule in every day ‘me time’. During that time, do something you enjoy, something that is for you, only you and makes you smile.

Write down goals and work towards them- grow, evolve your self-esteem

In order to build self-esteem we need to set goals for ourselves and then meet them. Begin by setting small, realistic tangible goals that you can meet and you will. Slowly grow that list to something bigger and reflect on how awesome you are on setting the intention to reach and then meeting the goal.

Do what makes you happy= higher self-esteem

Sounds simple huh? But isn’t always. We don’t always do what makes us happy, we often do things to make others happy. I encourage you to set a reminder one a week to do something for you that makes you and only you happy. It can be as simple as saying no to plans that your just not in the mood for to as complex as planning that grand vacation that you have wanted to do for years. Set the intentions, work towards the internal happiness and in hand build you self-esteem.

Be perfectly imperfect= better self-esteem

We often set such high expectations for ourselves. To be perfect, to do it all, to be it all. Well I challenge you to release and let go of all of that and just be you. Just showing up as yourself allows you to be the most authentic version of you, showing up perfectly imperfect. When we release all of the expectations we truly begin to trust and own our most desirable selves. Trust the process and just be you, perfectly imperfect.