Managing An Anxiety Attack

Anxiety attacks often come out of nowhere and cause a lot of physical and emotional distress. The attacks feel so random and beyond your control and that's scary. My recent article, How To Manage An Anxiety Attack, in the Severna Park Voice gives some pointers on things you can do when anxiety hits to help you feel more in control.  You can check out the article here.

I'd love to know your thoughts!

Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

You Are Your Own Worst Critic

I woke up last night a bunch of times — each time with a different worry. Throughout the night I was rethinking plans for taking some time off, worrying about work and giving myself a hard time about things I need to get done but have been putting off. I woke up in a miserable mood. I was really down on myself.

Does this happen to you? Maybe it’s not when you’re trying to sleep; it could be at any point during the day when you’re caught up in your thoughts, and you’re being really hard on yourself. Suddenly you feel like poop.

When Your Life Makes You Anxious

When I’m worrying and feeling bad about myself, I tend to get cranky with others and annoyed by things that normally roll off my back. Suddenly, even a small irritation becomes a big deal. Some of my angry thoughts this morning: Why is my husband chewing so loudly? The dog needs to stop barking, NOW! What the heck, my computer is so slow! I need a new one.

As I sat with these angry thoughts, I realized that my worries during the night left me feeling stressed, anxious and really unhappy with myself and my life. Instead of allowing those feelings to color how the rest of my day would go, I decided it was time for a little self-compassion.

Practicing Self-Compassion

I did a short, guided meditation to promote self-compassion and felt so much better! It reduced my anxiety, generated feelings of love and compassion for the struggle I was having, and allowed me to feel less irritable and anxious. Research has shown that practicing self-compassion reduces anxiety and generates feelings of goodwill towards self and others.

Want to try it for yourself? Below is a short, guided meditation on self-compassion. 

Having Compassion For Others

Regardless of your political views, right now the world feels extremely polarized, and social media can make us feel as if it’s “Us versus Them.” This can leave you feeling anxious, disconnected and stressed. Through a self-compassion practice, we can begin to accept our imperfections and feel more connected with those around us, because we are all human, and humans occasionally struggle. We learn to accept the ups and downs in life as a part of our experience, instead of a reflection of who we are.

If you’d like to explore more ways to silence your inner critic by practicing self-compassion, please call me at 410-340-8469 or email me.

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos courtesy of Ben White for Unsplash.com.

Do Anxious Parents Raise Anxious Kids?

Anxiety is sneaky — so sneaky that we often don’t realize we have it until it’s a part of our daily lives. I didn’t recognize that I was experiencing anxiety until I was over 40 years old. I just thought I was irritable, stressed, introverted. When I began to recognize that my anxiety caused these things, I took a look back at my life and began to understand how often it showed up. After I saw the impact anxiety had on me, I worried about how much my anxiety had affected my kids.

The thing about anxiety is that you can pass it down to your kids without even trying or knowing that it’s happening.

Anxious Parents = Anxious Kids

Studies have shown that anxious parents can lead to anxious children. And it’s not genetics; the kids aren’t born that way. One of the ways children learn is by modeling the behaviors of others, then imitating them and internalizing them. Anxiety is one of those behaviors. If your child sees you getting stressed out or irritated before taking them to school, he picks up on your anxious feelings about going to school. If this occurs regularly, , your child might then develop her own anxieties about going to school. Your children can pick up on your anxieties in other areas, too, like social situations, making phone calls, phobias, when things are out of your control — you get it.

My children have manifested anxiety in their own ways: a fear of bugs (me too), anxiety attacks (I’ve had them) and social anxiety (I get it). This is not the legacy I wanted to pass down to my kids.

Learning To Manage Anxiety

The good news is that other studies have shown that parents who learn to model healthy ways of managing their anxiety have children who are less likely to develop anxiety themselves. When kids see their parents managing their anxiety in healthy ways, they learn how to manage their own anxious feelings. When I realized that I’d been anxious a long time, I discussed it with my kids and shared the ways I was learning to manage it.

My previous post gives some awesome tips from a colleague on how to help you manage your children’s anxiety. Below are a few suggestions for healthy ways to manage anxiety that you can model for your children:

• Practice calming techniques together when you’re not stressed out. Creating space to calm yourself when you’re feeling at peace helps you access that calm place when you’re stressed.  Involving your children will help them access it too. Meditation, breath awareness, yoga, mindful drawing and sitting quietly are all good ways to practice.

• Pause before reacting. Anxiety can make you very irritable and short-tempered. If you’re stressed or feeling uncomfortable, you might lash out at those you care about in ways you’ll regret later. Take the time to pause and take a deep cleansing breath, acknowledge your anxious feelings, think about what you want to say and how you want to say it. For example, maybe you’re driving in heavy traffic and your kids are singing or talking loudly in the car. Because you’re anxious about the traffic, you might find yourself yelling at the kids to be quiet. Instead, take a deep breath, recognize that you’re anxious and think about what you need from your kids to help ease your anxiety. You might then be able to say something like, “It’s super busy on the roads right now and it’s stressing me out. It would really help me if you guys can keep it down so I can pay attention to all the cars on the road.”

• Be kind to yourself. Anxiety often gets activated when we make mistakes or forget things. Beating yourself up only increases your stress. Try offering yourself words of comfort and support: “Oh no! I dropped the eggs! But that’s OK, everyone makes mistakes,” or “I missed my dentist appointment! That happened because I have a lot on my mind. But it’s OK because I’m human and sometimes I forget things.” Saying these phrases aloud shows your children that no one is perfect, and being imperfect is a part of life.

Therapy Can Help You Manage Anxiety

If you’re having trouble managing your anxiety and stress, counseling can help. It helps you understand what your triggers are and how they developed. Therapy provides support and a safe place to share your thoughts and feelings. A therapist can also help you figure out what strategies work best for you to help you manage more effectively. If you’d like to find out if therapy might help you, please call or email me.

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos courtesy of Caleb Jones and London Scout for Unsplash.com.

Parenting Through Anxiety: Supporting an Anxious Child While Managing Your Own Anxiety

This week I have the pleasure of sharing a guest post by Sarah Leitschuh, MA, LMFT. Sarah is a Licensed Marriage and Family Therapist and owner of Sarah Leitschuh Counseling, PLLC. She provides therapy services, groups, educational workshops and supervision services in Eagan, MN. Sarah works with parents who are overwhelmed and burnt out, as they figure out how to care for their children, nurture their relationship with their partner and attend to their own well-being. Prior to opening her own practice Sarah worked at a non-profit agency where the primary focus of her work was providing therapy for children who had experienced abuse.

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Have you ever felt like your anxiety has gotten in the way of parenting the way you would like?  You are not alone.   As parents, the experience of our own anxiety and parenting can be a tricky combination; this is especially true when our child also experiences anxiety.  It is not uncommon for parents and children to feel like they trigger each others' anxiety.   Yes, it can be challenging to support our children when they are anxious and manage our own anxiety at the same time.  But, it can be done.  Below you will find five tips that you may find helpful to consider when you find that anxiety is at play for you and your child.

1.   Be mindful of which emotions you are experiencing and which emotions your child is experiencing.  

It is important to remember that our children's emotions don't always match our own.   Being clear on who is anxious is an important part of determining how to respond to the anxiety.    Is your child anxious?   Are you anxious?   Are you both anxious?  

2.   Utilize calming strategies. 

Often times, anxiety can be so intense for children that it is difficult for them to share much information about their anxiety with us.    By walking your children through some calming strategies, you may help them alleviate some of the immediate intensity of their anxiety while also getting the benefit of the use of these calming strategies yourself.

3.   Assess and process the situation causing anxiety and support your child in deciding how to move forward.  

I specifically encourage parents to be purposeful in taking a supportive role instead of taking on responsibility to resolve their child's anxiety because we want to empower our children to develop the skills needed to cope with the anxiety they experience.    In the long run, helping our children feel confident in their ability to respond to anxiety-provoking situations helps them successfully interact with the world as they get older while also taking some pressure off of us to always have the answer for them (thus reducing a parent's anxiety).

4.   Don't hesitate to ask for outside support for yourself and your child. 

If you feel so intensely anxious that it is hard to support your child through an anxiety provoking situation, it is ok to ask others to help you do so.    I also encourage parents to have a strong support system of family, friends, other parents, and even professionals that they can talk to about the situations that make them anxious, so that their own anxiety doesn't spill into interactions with their child.

5.   Try to consider your anxiety as an opportunity to connect with your child.  

In my work with children and teenagers who experience anxiety, one of the things that they tell me they find to be most difficult is the belief that no one understands their experience of anxiety.    As a parent who experiences anxiety, you may have a unique opportunity to connect with your child through the shared experience of anxiety.  Sharing your understanding of anxiety and how you’ve worked through it may help your child feel more understood and less alone. I encourage you to consider how to share this type of information in a way that is helpful to your children without minimizing their experience or burdening them with your worries.

I hope that you find these tips helpful in figuring out the way to best support your anxious child, while also taking care of any of your own anxiety that may pop up.  Please feel free to leave a comment sharing other tips that you’ve found helpful for your family.

You check out Sarah's website or follow her on Twitter, Facebook,

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

New Ideas For A New Year

I’m not a big fan of New Year’s resolutions. They always feel like a “should” list: I should exercise more; I should eat healthier; I should be a better friend, partner, parent or daughter. Later, I usually wind up feeling guilty about my resolutions, because I don’t follow-through with them. The guilty feelings can then easily turn into anxiety and stress.

This year, instead of making resolutions, I’d like to focus on the things I’d like to grow and sustain in my life. Here are my thoughts on ways to make my New Year more fulfilling:

Spend time with people I care about.

I recently had lunch with a colleague and friend. She had encouraged me when I went back to school, told me to apply for a job I didn’t think I was qualified for (but which I got), and gave me support and guidance when I decided to create my own therapy business. We hadn’t seen each other since the summer and it felt so great to connect again with her. In that moment I made myself a promise, and I shared that promise with her: “I will make an effort to spend time with the people in my life whom I care about but don’t see often enough.”

Take more time away from work.

I love my job and my clients, but taking time away from work recharges me. It makes me appreciate the work I do that much more. Taking time off also gives me the opportunity to travel, and I love traveling!

Connect with my kids more regularly.

I LOVE MY KIDS, and now that they’re grown and living in other states, I don’t see them enough. This year I’m going to make the effort to phone, email and see them more often.

Meditate more regularly and maybe attend a retreat.

Meditation has been a real asset for me. It calms me when I’m feelings stressed and anxious, it grounds me when my worries are in overdrive, and it creates a space for me to be in touch with myself and my feelings. In 2017 I want to make meditation a part of each day. I also want to go to a retreat to meet people who share my interest.

Make my own therapy a priority.

Therapists need therapy too! My therapist supports, listens, guides and provides the healing space for me to process the difficult experiences that I’ve struggled with in my life. I encourage everyone to be in therapy (and not just because I’m a therapist)!

Create art and journal regularly.

Creating art and writing can be very grounding. Once upon a time I journaled regularly and I created artwork. I’ve been journaling again sporadically and feeling the pull to paint, so I’m going to try it! I’m not sure if I’ll take a class or jump right in, but just thinking about it makes me smile.

I would love to know what you’d like to focus on in 2017. Send me an email or leave a comment below!

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Some Last Minute Tips To Get You Through The Holidays

Stress Relief Tips For the Holidays

Over the last few weeks I’ve provided some ideas each week to help you manage holiday stress. You can check out all 30 tips or the weekly break down for those who like to take in information in smaller doses. This final week I’m sharing some things to help you reground yourself so that you can feel more at ease, even in the face of stress and anxiety!

Before you blow-up when stressed or anxious, pause before reacting.

Slow down your breathing. Take the time to think about what you want to say before you say it. You can then respond, instead of react.

Acknowledge that holidays can be SUPER stressful.

Allow yourself to feel the frustration, or anger, or whatever it is you’re feeling. Feeling your feelings, instead of pushing them away, can be very liberating.

Be mindful that every family has issues.

Know that your family’s stuff, whatever it might be, will not disappear just because it’s a holiday.

Allow yourself to defy tradition.

Before you cave in to the pressure of “we’ve always made 6 dozen assorted cookies,” ask yourself if that’s really how you want to do it or if there’s a simpler, less stressful alternative.

Try to de-stress while traveling.

If you’re driving, instead of getting angry about the traffic, take the time have a conversation with your traveling companion, play a travel game with your kids, or listen to your favorite podcast, audio book or playlist. Whatever your mode of travel, try to `enjoy the journey.

Manage your negative self-talk.

If you find you’re constantly reminding yourself of all the mistakes you’ve made, try a little self-compassion. It goes like this, “Yup, I could have done that better, but it’s OK. I made a mistake, but everyone makes mistakes, and I’m human.”

Communicate with those you love and care for.

Telling someone you love them and feeling the love from them can be very nourishing.

Each day, think of one thing you are grateful for and share it with a friend.

Feeling gratitude can improve your mood if you’re feeling down, especially when you share your gratitude with others.

Get a hug(s) each day.

Hug your friend, your family, your partner, your therapist or your pet. If you live alone, you can hug yourself!

Whatever you celebrate, I hope you have a wonderful holiday! If you’re worrying a lot about what’s next and you think that you might need some support as we enter the new year please call or email me to see if counseling might help you, help yourself.

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photos courtesy of Cheryl Winn-Boujnida  and Nathan Anderson for Unsplash.com.

Handling Holiday Stress When You Don't Feel Like Celebrating

The holidays aren’t always joyous and happy, and the expectation that they should be full of comfort and joy can make you feel more anxious and stressed out. When you’ve lost someone, you’re far from home, your family isn’t supportive, or your memories of past celebrations don’t look anything like the “perfect holiday” portrayed in the media, this time of year can be especially difficult.

There was a time in my late teens - early 20’s that my parents and I didn’t see eye-to-eye (and that’s putting it mildly). I was living at home, dating a guy they hated, and I was pushing boundaries and breaking lots of rules. My relationship with my parents was very strained and they told me I had to move out. I was upset and hurt and I’m sure my parents were too. I decided that I needed to spend time away from my family so I didn’t go home for the holidays for a few years. It was a painful time and really hard. I remember my sister calling me, pleading with me to come home, although she said she understood why I felt I couldn’t. Feeling alone and disconnected I reached out and found support through friends and my sister.

I share this because I understand what it’s like to be alone, to not feel like celebrating, to struggle during the holidays. If you’re having a hard time and wonder how you’ll survive between now and the New Year, connecting with others can help. Connect with friends, partners, counselors, family (if they’re not the ones causing you stress), or your family pet. Instead of focusing on what the perfect holiday should be, making the holidays about connecting and getting support can make a big difference.

If you’d like some other ideas on supporting yourself through the season you can check out the article I wrote for the Severna Park Voice. In it I share some more tips to help you survive when the holidays don’t feel like a celebration.

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Elizabeth Cush, MA, LGPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

Photo courtesy of Toa Heftiba for Unsplash.com.

Asking for Help and Setting Boundaries During The Holidays

Over the last few weeks I’ve shared some tips on how to manage holiday stress when you’re feeling overwhelmed. You can see the full post with 30 tips here, and the shorter posts on self-care and how to get organized to reduce your stress, for those who like to consume information in smaller chunks. 

This week I’m sharing tips on how to ask for help and set boundaries over the holidays. For some of us, creating, setting or keeping boundaries can be super hard. We feel guilty about saying no, we help others and often put their needs before our own, we don’t want to be a burden to others when asking for help, and we worry that others will be mad at us if we do say “no.”

Without clear boundaries you might feel underappreciated, irritated with others, taken for granted, anxious, stressed out, and you might not know why you feel overwhelmed with all of these feelings.  

Setting Boundaries Can Reduce Your Anxiety And Stress

Setting limits and creating boundaries allows you to tell others what you want or need without feeling guilty, you feel less burdened and you establish healthier relationships.

Say “no.”

Saying “no” isn’t easy, but saying “yes” to everyone and everything often leads to anxious, overwhelmed, resentful and irritated feelings.

Ask for help.

Asking for help can be difficult for people pleasers. You hope others will know what you want because asking for help feels vulnerable and needy. You might think your partner, friends or family can read your mind, but it’s not likely! The thing is, when you ask friends and family to help take care of the kids, your dog, or whatever it can relieve your stress and anxiety. Expressing what you need also allows others to help you out, and that can make them feel good too.

Manage others’ expectations.

Promising everyone everything they ask for will only lead to you feeling even more overwhelmed. Let your family and friends know your limits and stick to them. You’ll be able to accomplish what you need to do and you’ll feel more productive and empowered.

Let go of perfectionism.

I love Pinterest, but having happy holidays doesn’t mean that you have to try every Pinterest idea to create that “perfect” holiday experience.

Be kind to yourself.

When you forget to order something or forget to be somewhere you were supposed to be, know that you are not alone. Thousands of us out there are forgetting things, too. Instead of beating yourself up, offer yourself some words of comfort and know that you’re human, just like the rest of us.

A good resource to help you in this process is the workbook, Setting Boundaries Without Guilt by Sharon Martin, LCSW.  She writes, when you’re a people pleaser and are always doing for others “you compromise your own needs to make other people happy.”

Counseling can also help you learn how to set healthy boundaries so that you can live your life with more self-confidence and less stress, anxiety and resentment. If you think counseling might be helpful to you call me @410-340-8469 or email me.

Photos courtesy of Ian Schneider and Ellie Lord for Unsplash.com.

Preventing Stress This Holiday Season

Making yourself a priority can be difficult anytime, but it's even harder during the holidays. This week, my post focuses on ways you can take care of yourself while managing the season's craziness. I posted 30-tips to help you make it through New Year's a couple of weeks ago and over the next month I'm breaking it down by topic. Last week’s post provided tips on keeping you organized and your life under control to help you reduce stress and anxiety during the holidays and this week is all about taking care of yourself.

Practice mindfulness

When stress overwhelms you, the sights, sounds, smells, tastes and sensations of the season and the holidays can be soothing. I know that frantic shoppers might not seem very calming, but if you take a deep breath and pay full attention to your senses, your body can relax and you might find something to appreciate in all of the craziness.

Allow feelings, even the icky ones

Let yourself feel your feelings, and know they, too, will pass.

Take time to enjoy the holiday

If we’re caught up in all that needs to be done, we forget why we’re celebrating.

Get a good night’s sleep

A good night's sleep reduces stress, is good for your body, and does wonders for your outlook on the day.

Eat healthy

Your body will thank you. Eating junk food can make you feel lethargic, bloated and uncomfortable.

Take time each day for self-care

Self-care can be as easy as reading for pleasure or taking a walk, just spend some time doing things that nourish your spirit.

Find time to relax

Calming your mind and body can help recharge you for the next task or challenge.

Fit exercise into your to-do list

Burning off that excess energy and stress does wonders for anxiety.

Check in with yourself

When stress and anxiety hits ask yourself, “What do I need in this moment?” and pay attention to those needs. If your body is screaming at you to take a break and relax, then do it!

I hope you have a happy holiday, but sometimes, no matter how much you try to take care of yourself, you still end up feeling overwhelmed, stressed, depressed or anxious. If you’re struggling this holiday season, know that you’re not alone. The holidays can be a very difficult time and therapy can help you talk about what’s bothering you, grieve for those you’ve lost or help you to process the difficult life experiences that keep you from moving forward. 

If you're wondering whether counseling is for you and you would like to talk about it please reach out. 

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Elizabeth Cush, MA, LCPC is a therapist in Annapolis helping adults manage their stress and anxiety. She owns and operates Progression Counseling — 410-330-1979.

If you'd like more self-care tips during the holidays check out Laura Reagan's LCSW Therapy Chat Podcast episode #61.

Photos courtesy of Samilla Maioli and Kash Goudarzi for Unsplash.com.

Keeping Anxiety In Check While Keeping Up With The Holidays

The holidays can be a stressful time. Whether you’re hosting an event, attending holiday parties, spending the holiday alone, traveling, or you have a long list of presents to buy, the holidays can create or ramp-up anxiety. Recently, I posted 30 tips to help you survive the season but over the next few weeks I'm breaking them down by topic. This week my tips will help you feel more organized and in control this holiday.

Keeping to-do lists short and can reduce holiday stress

Keep to-do lists short

Limit your lists to items you can realistically accomplish within an allotted time frame. If needed, allow yourself to let some things go. Looking at unfinished items on your list can add to your stress.

Organize your to-do lists by location

If you have three stores to visit, try to group your errands so you’re going to places that are near each other. Or you can organize your trip by the things you need to buy. For instance, if you’re grocery shopping for the week you can also stock up on the non-perishables needed for the holidays like stuffing mix, or turkey broth.

Budget your money realistically to reduce future stress

You don’t want to go into extreme debt trying to create a perfect holiday, only to find you are totally stressed out later because of all the bills.

Budget your time

Set time aside some time to do a little each week. If you put off everything until the last minute, you’re only causing yourself more stress and anxiety.

Focus on the task instead of worrying about what's next

Worrying about what you need to do tomorrow, or the next day, or the next can be paralyzing. Try to stay in the present moment and focus on what you need to do today. “Whatever is going to happen will happen, whether we worry or not.”
― Ana Monnar

When you’re stressed, take a moment to breath deeply a few times

Imagine a soothing presence as you breath in, and a letting go of the stress as you breath out. Focusing on your breath can ground you and help your body relax.

Keep it simple to avoid holiday burn-out

It’s easy to over think things, and get stuck worrying about making everything “just right,” but this can lead to holiday burnout. When deciding what gifts, food, or decorations you need, try not to get too caught up in finding the perfect ______ (you fill in the blank). 

Sometimes, no matter how hard we try to avoid or manage the holiday stress and anxiety, it can still overwhelm us. If you're struggling and feel you might need additional support, counseling can help. Counseling provides a safe, supportive, non-judgmental space to talk about what's happening. It also helps you find strategies to manage your stress and anxiety that work for you. Please call or email me if you think therapy might help you manage the stress of the holidays.

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Photo courtesy of Olu Eletu for Unsplash.com.

Elizabeth Cush, MA, LGPC is a licensed therapist who works with high-functioning adults and adolescents experiencing anxiety and stress. She owns and operates Progression Counseling in Annapolis, Md.

How to Manage Anxiety Through the Holidays

Having anxiety can be tough on any given day, but it can be worse this season. The holidays create the perfect storm that makes you feel buffeted by emotions, overwhelmed by the mounting waves of to-do lists, and wanting to take shelter to avoid all the stress.

I’ve put together a list of things you can do to help you manage your anxiety and stress through the holidays and into the New Year. There are 30 tips, and you don't have to implement them all at once. If the idea of 30 stress reducing tips stresses you out and makes you want to close your browser right now, take a slow, deep breath. Over the next few weeks I will break these down into more manageable chunks, so that you too can enjoy a less stressful, more enjoyable holiday.

30 Tips for Reducing Holiday Stress

1. Create manageable to-do lists for the day or week. If your to-do list is 50 items long, it’s bound to make you feel more anxious. You want a list that you can actually get done.

2. Organize your to-do lists by location. If you have three stores to visit, try to group your errands so you’re going to places that are near each other.

3. Manage your expectations about how much you can get done each day. Remember, if you’re putting pressure on yourself to get way more done than you realistically can, you’re just adding to your anxiety. Allow yourself to let some things go.

4. Keep your regular sleep habits. Getting a good night’s sleep does wonders for your outlook on the day. It reduces stress and it’s good for your body.

5. Eat healthy. Your body will thank you. Eating junk food can make you feel lethargic, bloated and uncomfortable.

6. Ask for help. You might think your partner, friends or family can read your mind, but it’s not likely! Ask friends and family to help take care of the kids or your dog if you have a long day of working and running errands. Expressing what you need allows others to help out.

7. Let go of perfectionism. I love Pinterest, but having happy holidays doesn’t mean that you have to try every Pinterest idea to create that “perfect” holiday experience.

8. Take time each day for self-care. Self-care can be as easy as taking the time to read for pleasure, just spend some time doing things that nourish your spirit.

9. Find time to relax. Calming your mind and body can help recharge you for the next task or challenge.

10. Budget your money realistically. You don’t want to go into extreme debt trying to create a perfect holiday, only to find you are totally stressed out later because of all the bills.

11. Budget your time. If you put off everything until the last minute, you’re only causing yourself more stress and anxiety.

12. Manage others’ expectations. Promising everyone everything they ask for will only lead to feeling more overwhelmed. Let your family and friends know your limits.

13. Allow yourself to defy tradition. Before you cave in to the pressure of “we’ve always done it that way,” ask yourself if that’s really how you want to do it or if there’s a simpler, less stressful alternative.

14. Say “no.” Saying “no” isn’t easy for many of us. We worry we’ll hurt feelings or make others mad at us, but saying “yes” to everyone usually leads to anxious, overwhelmed, resentful and irritated feelings.

15. Be okay with making some mistakes. Letting perfectionism go can be liberating, but we also need to be kind to ourselves. When you forget to order something or forget to be somewhere you were supposed to be, know that you are not alone. Thousands of us out there are forgetting things, too. Instead of beating yourself up, offer yourself some words of comfort and allow that you’re human.

16. Fit exercise into your to-do list. Burning off that excess energy and stress does wonders for anxiety.

17. Take time to enjoy the holiday. If we’re caught up in all that needs to be done, we forget why we’re celebrating.

18. Practice mindfulness. The sights, sounds, smells, tastes and sensations of the season and the holidays can be soothing. I know that frantic shoppers might not seem very calming, but if you take a deep breath and pay full attention to your senses, your body can relax and you might find something to appreciate in all of the craziness.

19. Try to de-stress while traveling. If you’re driving, instead of getting angry about the traffic, take the time have a conversation with your traveling companion, or listen to your favorite podcast, audio book or playlist.

20. When you’re stressed, take a moment to breath deeply a few times. Imagine a soothing presence as you breath in, and a letting go of the stress as you breath out.

21. Acknowledge that holidays can be SUPER stressful. Just allowing yourself to feel the frustration, or anger, or whatever it is you’re feeling can be liberating.

22. Manage your negative self-talk. If you find you’re constantly reminding yourself of all the mistakes you’ve made, try a little self-compassion. It goes like this, “Yup, I could have done that better, but it’s OK. I made a mistake but we all do and it’s OK.”

23. Be mindful that every family has issues. And your family’s stuff, whatever it might be, will not disappear just because it’s a holiday.

24. Each day, think of one thing you are grateful for and share it with a friend. Feeling gratitude can improve your mood if you’re feeling down.

25. Get a hug(s) each day. Hugs make us feel more connected with ourselves and others. If you live alone, you can hug yourself!

26. Allow feelings, even the icky ones. Let yourself feel your feelings, and know they, too, will pass.

27. Focus on the task in front of you. Worrying about your entire to-do list at once can be paralyzing. As they say, “Eat the elephant one bite at a time.”

28. Communicate with those you love and care for. Telling someone you love them and feeling the love from them can be very nourishing.

29. Before you blow a gasket when stressed or anxious, pause before reacting. Slow down your breathing and think about what you want to say before you say it.

30. Check in with yourself. Ask yourself, “What do I need in this moment?” and pay attention to those needs.

If you feel like you might need some additional support to help you manage your anxiety so you can enjoy the holiday season, please call me at 410-340-8469 or email me.

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Photo credits go to Luis Llerna, Toa Heftiba, Cecil Vedemil and Nathan Anderson for Unsplash.com.

Elizabeth Cush, MA, LGPC is an Annapolis, Md counselor who helps high-functioning men and women manage their anxiety and stress. She owns and operates Progression Counseling.

Stress Relief After Election Day

Today's blog post is a quickie. Regardless of your political affiliation this election season has been filled will stress. tension and negativity.  Post-election I think we all need to take a moment to breathe, relax, and ground ourselves. To go forward with positivism and hope.

Mindful Grounding To Relieve Stress

As I mentioned in my last post, nature can help to clam frazzled nerves, calm anxious minds and ground us in the present. I hope you enjoy listening and watching.

If you're feeling as though you could use some extra help managing your anxiety and stress counseling can help you learn more about what drives your anxiety, and incorporate effective coping and relaxation skills into your daily life. If you'd like to know if counseling might help you, call or email me so we can talk.

How To Use Your Environment To Calm Your Anxiety

I usually spend Sunday as an “off” day. I try not to work on my business or think too much about work. It’s the one day I try to disconnect from work, because on Monday the work week begins and I want to enter it feeling refreshed and ready.

When Your Racing Thoughts Get In The Way

Last Sunday I had trouble letting things go; I was feeling anxious about the week ahead. Thoughts kept popping up that led to other thoughts and, sure enough, soon I was completely distracted and mentally chewing over what I needed to do in the coming week.

I decided to take a walk to clear my head and get some exercise. It was sunny and windy in Annapolis, where I live. Leaves blew and swirled down the street, and the wind whipped my hair around. I like walking because it helps to ground me, and it physically relaxes me. I try to pay attention to what I see, hear, smell and feel while walking.

This Sunday, I was still caught up in thought about half way into my 40-minute walk. I live near the water, so during my walks I always try to pause at a scenic spot to take in the river, the boats the birds — whatever might be present. Just a few minutes of reflecting can really soothe and nourish me.

Being Mindful Of Nature Can Ease Anxious Thoughts

I decided that because my mind was so reactive, I would take some extra time to appreciate where I live and what nature provides. I stood for a minute and a half, allowing the wind to blow against my skin, feeling the sun on my face, listening to the sounds the wind made blowing the rigging of the sailboats, the water lapping at the shore and the leaves as they rustled in the wind. That minute and a half calmed my mind and allowed me to continue on my walk without my head full of work. I decided to capture some of it on video because I wanted to share how alive and nourishing the environment can be. You can watch the 30-second video below.

I hope you enjoyed the short video and will consider using mindful presence to help ease your stress, to help you feel grounded and to help you become more aware of the world around you.

If your stress or anxiety makes it too hard to get out of your head and into the present moment, maybe counseling can help. Counseling provides an opportunity to talk about your stressors in an accepting compassionate space; it helps you to recognize your triggers and allows you to see a future where stress and anxiety no longer rule your life.

Mindfulness groups start in October with early bird pricing happening now. If you’d like to talk about how therapy or mindfulness might help you, please call me at 410-340-8469 or email me.

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Elizabeth Cush, LCPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose.

How To Start Connecting When You’re Anxious

In my last post, I told the story of a friend who’s been struggling with anxiety and depression, and who found that connecting with others had a meaningful positive impact on her mood. Humans are social beings, so connecting with others is vital to positive mental health. The problem is, when you feel down or anxious, it’s hard to get motivated or to make yourself reach out.

Some Reasons Anxiety Keeps Us Disconnected

When we feel anxious or depressed, negative thoughts can get in the way of making connections. We might tell ourselves:

• “I don’t want to be a burden to others.”
• “I should be able to handle my problems on my own.”
• “Asking for help is a sign of weakness.”
• “I might get rejected.”
• “I’ll do it tomorrow.”

The problem is that the longer we stay disconnected, the longer we feel isolated, lonely and sad. It becomes a negative cycle: “I’m not reaching out because I’m sad and anxious, and I’m sad and anxious because I’m not reaching out.” Like the chicken and the egg, it’s hard to say which comes first. Either way, it becomes a negative loop.

When Anxious, Start Small: 3 Tips for Making Connections

My clients will often say that they’re introverts, so connecting with others doesn’t come easily. I usually suggest that they start small and in ways that feel most comfortable and natural for them.

Here are a few tips to help you get started:

• Connect with friends you’ve lost touch with, such as college roommates, old work buddies or family members you haven’t seen in a while. Give yourself a modest goal to call or meet up with a friend or family member once a week. Re-connecting with someone can be easier and more comfortable than trying to start up a conversation with someone you barely know.
• Volunteer or get more involved in an activity that you enjoy. It’s easier to connect with people who have similar interests. If you love hiking, taking photos, playing soccer, running, supporting the homeless, working with the infirm or elderly, dogs, cats or all animals, you can get involved in a wide variety of related activities. You can go online to find Meet-up groups of people in your area who share your hobbies and interests. Pet shelters, hospitals, homeless shelters and elder care facilities are always looking for volunteers. The nice thing about all of these activities is that you only commit to what you have time to do.
• When going to a large social event, remember that you only need to connect with one person at a time. You don’t have to talk to everyone. Connecting with an individual is a lot less stressful than thinking about all the people you don’t know. Practicing conversations and your responses before you go can help ease your anxious feelings. In an article called “The Introverts Guide to Connecting,” author Maribeth Kuzmeski suggests, “Anticipate how people might react to what you say. Rehearse conversations in advance. Develop a vision for yourself and how you’d like to change.”

Connect One-on-One With a Counselor

Sometimes even the steps above can be difficult when you’re struggling with anxiety and depression. This is where counseling can help. Working one-on one with a counselor can be a less threatening step toward connecting with others, understanding that you’re not alone and being heard with openness and empathy. If you’d like more information on how counseling can help you reconnect with your life, please call me at 410-340-8469.

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Elizabeth Cush, MA, LGPC is a counselor in Annapolis, Md. She owns and operates Progression Counseling.

How Connection Can Help Ease Anxiety

In a recent blog post, I shared my own struggle with anxiety. Afterward, people gave me a lot of great feedback, and a few shared their own personal stories about their struggles with anxiety. I got permission from a friend to share her story so that others might be able to gain some insight from her experience. Although her story is uniquely hers, I have experienced similar feelings, as have many of my clients.

Anxiety Can Leave You Feeling Disconnected

My friend has battled anxiety and depression for some time. She’s been doing all the right things — seeing her primary care doctor, using medication and going to counseling. She said she also tries things like “getting a massage, taking time to journal, reading self help books and listening to CDs about happiness, joy, guided imagery, affirmations, mindfulness etc.”

All of these things were helpful in the moment. She said she would be left with “fleeting moments of feeling uplifted and then fall right back to feeling overwhelmed by life, anxious and depressed.”

The thing about anxiety and depression is that they can take over your life on many levels. For example, when you’re feeling down or overly stressed, it’s hard to reach out for help; in turn, this can leave you feeling isolated, as if you’re alone with your struggle. Even though you might see co-workers, chat by text, or connect on Facebook, feeling disconnected can stop you from reaching out in meaningful ways to the people in your life who matter most — your partner, your best friend, your college roommate… You fill in the blank.

As for my friend, she had slowly lost touch with the people in her life she felt the most connected to. One of her friends was busy with her own issues, so she was no longer as available as she had been, leaving my friend feeling even more disconnected. “I was hit with the fact that my support system had become WAY too small, and her ‘disappearance’ really left me floundering.”

Reconnection Can Help Ease Anxious Feelings

Many studies have shown that a sense of being disconnected can lead to feelings of loneliness, alienation and a lack of purpose. The authors of a study published in the January 2015 issue of Psychology in the Schools found that that students with anxiety are at significant risk of loneliness, which can then lead to depression. The good news is that connectedness has been found to help protect against depression.

My friend sought counseling. When she continued to fall back into her anxious and depressive feelings, she and her counselor realized that she was missing the kind of human connection that allowed her to feel heard and supported.  Together, they came up with a plan and homework for her to reach out to people she’d lost touch with.

My friend said, “the reconnection has been a real lift” for her and the friends she reached out to. She decided to make more of an effort to talk to her friends more regularly. She plans to continue to reach out to old friends and work toward building new meaningful relationships. For the moment she is feeling optimistic. “I have been impressed with how much better I feel after a meaningful 15-minute conversation.”

Do you have a story to share about your journey with anxiety? Please share your comments below.

If you are feeling disconnected, anxious and in need of support, please call me at 410-340-8469 for a free 15-minute consultation.

Photos by Abi Lewis and Priscilla Westra for unsplash.com

Elizabeth Cush, MA, LGPC is a counselor in Annapolis, Md. She owns and operates Progression Counseling.

My Struggle With Anxiety

This blog post was featured in the November editions of the Severna Park Voice.

Dealing with mental health issues can be hard. You often feel alone, isolated — like no one understands what you’re going through. The reality is, a lot of people struggle. The National Institute of Mental Health reports that in 2014, 18.1 percent of all adults in the United States suffered from some type of mental illness. I thought that I’d share my own experience with anxiety to let you know that you are not alone.

I’ve struggled with anxiety for most of my life. Up until my late 40s, I didn’t call it anxiety. I called it stress, or I’d say I was overwhelmed. So what if the same things got me stressed and overwhelmed, over and over again? Later, as I learned more about anxiety, I understood that those things that made me anxious were called triggers.

Some of my triggers included:

• Holidays
• Traveling to unknown places
• Staying somewhere that wasn’t home
• When things didn’t go the way I expected
• When I felt like I was failing, or couldn’t figure something out
• Unplanned events, like being asked to go somewhere at the last minute
• Being with a group of people I didn’t know very well
• Making phone calls

I could probably think of more examples, but you get the idea. When I wasn’t in control, when things weren’t “perfect,” I got anxious. Anxiety presented itself in ways I thought were just a part of my personality. I got really cranky leading up to things that made me anxious, like those listed above. I snapped at my family. I became obsessed with the details — everything had to be “just so” to make me feel somewhat at ease. I avoided situations and events that felt threatening. I’m pretty sure I lost some friends when my kids were little, because I was happier being at home where I could handle any emergency than I was hanging out with them. Later, when the kids were older, I felt uneasy when they weren’t at home. I’d also make my husband call for pizza or answer the phone.

I realize now that anxiety had a greater impact on my life than I was willing to recognize. If someone had asked me examine how anxiety or stress was affecting my day-to-day experiences, I might have gotten help sooner!

Managing Anxiety Day-To-Day

I’ve worked with counselors on and off throughout my life, and it’s been very helpful. (Yes, lots of counselors also get counseling.) These days, my anxiety usually pops up when I have significant transitions in my life. Counseling helped me identify my triggers, so I can start paying attention and begin to relax my body before the anxiety kicks into full gear. In addition to counseling, I also read a lot and learned about anxiety — what causes it, how it presents itself both physically and emotionally, and how to manage it better.

Here are some strategies that have helped me manage my anxiety:

• Using grounding techniques to refocus myself when situations make me anxious
• Practicing mindful meditations
• Taking care of myself and recognizing my needs
• Being more present in the moment instead of worrying about the past or future
• Practicing self-compassion

My struggle with anxiety pushed me to learn about more about it — the causes, how it shows up in my clients’ lives, and how to help those who grapple with anxiety manage it more effectively. Providing a calm, non-judgmental space for my clients to share their story is the first step.

Managing Anxiety Is An Ongoing Process

Anxiety is a normal response to threats, so it doesn’t just disappear. Different situations will continue to trigger my anxiety, so I have to keep working at managing it. The good news is, I’m more aware of the impact of anxiety when I let it take control, and I recognize what is happening. Now, anxiety no longer rules my life. It’s taken a backseat, where it belongs.

If you’d like help managing your anxiety or stress, call me at 410-339-1979 for a free 15-minute phone consultation.

Photos by Mike Wilson and Averie Woodard from Unsplash.com.

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Elizabeth Cush, LCPC is a therapist and the owner of Progression Counseling in Annapolis, Md. She helps busy, overwhelmed men and women manage their anxiety and stress so they can live their lives with more ease, contentment and purpose. If you'd like to know more about how individual and group therapy can help ease anxiety and stress call me 410-339-1979. 

5 Expert Tips On How To Add Self-Care Into Your Life

Part 3 in a Series: Over-stressed and Overwhelmed — We’re Not Taking Care Of Ourselves

Making self-care a priority isn’t easy — but it’s critical to our well-being. My last two posts offered insights from experts on why self-care is so important and why women seem to struggle with self-care. Several of my colleagues talked about the negative consequences that we can experience if we don’t take care of ourselves. So the question remains: How can we make self-care a part of daily life, without adding stress to our life, or our to-do list? Here’s some suggestions:

Take a moment each day to simply pause and feel peace. In that moment, be aware of the breath, maybe close the eyes, find a smile on the face and feel it in the heart. Just simply pause... and feel peace. — Julie Blamphin, Stretch Your Spirit, Annapolis, Md.

Hug someone you love — more than once a day, if possible. (Pets count!!) Hugs. They heal. They connect. They remind you what it feels like to receive support. They remind you that you're not alone. They release oxytocin and serotonin: aka The Cuddle Drugs. They make you want to get closer and they make you feel a part of something cozy, and warm, and LOVE. Hugs are the physical manifestation of love. And as a Self Proclaimed LoveGeek, I advocate for more love, always. — Robyn D’Angelo, LMFT, The Happy Couple Expert, Laguna, Calif.

Mindfully check in with yourself, intentionally, at multiple points throughout each day. Use your breath to connect with your inner self and ask, what do I need? Then wait and listen. The first dozen times I did this, I would receive an answer and immediately discount it, thinking, “That can't be it.” But it was! It might be as simple as '” need water” or “I need to go to the bathroom.” It can be surprising to realize how often we simply ignore those basic needs that our body tries to tell us to attend to. — Laura Reagan, LCSW-C, Therapy Chat Podcast, Severna Park, Md.

Pay attention to things you are already doing that could be transformed into self-care. If you are already feeling overwhelmed, do not feel like you have to add more things onto your plate. Rather than wolfing down your lunch at your desk, actually enjoy and savor your food. If you’re in the car, put on music that you love listening to rather than surfing the radio stations getting frustrated. Look for opportunities to connect and enjoy your experiences that are already present. — Agnes Wainman, Ph.D., C. Psych., London Psychological Services, London, Ontario

Incorporate micro self-care into your day. Taking care of yourself doesn’t necessarily mean you have to go on a weekend spa retreat (although that sounds amazing). Micro self-care means adding small, regular habits into your daily routine that allow you to feel re-energized, more balanced and better able to cope with your day. In an article on micro self-care in Psychotherapy Networker, Ashley Davis Bush, points out that a one-minute grounding exercise, such as listening awareness or breath awareness, at the beginning or in the middle of your day can help keep your focus on the here and now, and you’ll worry less about what’s next. — Elizabeth Cush, MA, LGPC, Progression Counseling, Annapolis, Md.

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You can also listen to the Therapy Chat Podcast Episode #50 where more therapists share their personal favorite self-care tips.

I hope you’ve found this series on self-care to be helpful. If you’d like some support as you make self-care a greater priority in your life, call me for a free 15-minute phone consultation at 410-340-8469.

Photo by Freestock and Daniela Cuevas, for Unsplash.com

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Elizabeth Cush, MA, LGPC is an Annapolis counselor who works to help people manage their stress and anxiety. She owns and operates Progression Counseling in Annapolis, MD.

Why Do Women Struggle With Self-Care?

 Part 2 in a Series: Over-Stressed and Overwhelmed —We're Not Taking Care Of Ourselves

Recently, two different female clients told me that they couldn’t fit self-care into their schedule. I think everyone struggles with making self-care a priority, but I also believe that many women make caring for others a priority.  Doing so makes them prime targets for burn-out, added stress, anxiety and feeling overwhelmed. Perhaps it’s because I am a woman, or because I talk to female friends about this more frequently than I do with male friends, but it seems to me that women in particular struggle more than men when making self-care a priority.  For me, when life is crazy, self-care is the first thing that drops from my to-do list.

Is it genetics? Societal factors? Where did we learn that we should care for others before we care for ourselves? In my last post, several colleagues offered their thoughts on the importance of self-care. I asked some of them, and some others, about why women seem to struggle more with self-care.

Experts Offer Perspectives

Julie Blamphin, a registered yoga teacher, and owner of Stretch Your Spirit in Annapolis, MD, says, “We live in a culture that sometimes tells us that if we put Self before all others, it means that we’re narcissistic, egocentric, or downright selfish. So many of us women shy away from shining our light fully bright. We instead focus that light upon caring for others.”

When we put the focus on others instead of ourselves we can lose track of who we are, what our priorities are, and can lead us to feel unfulfilled, or living our life for others. Blamphin says that when we neglect our needs, our energy becomes imbalanced. This imbalance shows up in our life as:

• Insomnia
• Anger
• Illness
• Addiction
• Pain
• Resentment
• A general sense of grumpiness

Agnes Wainman, Ph.D., C. Psych., of London Psychological Services in London, ON, agrees that our culture’s expectations and perceptions can play a role in women’s priorities. She says, “Women are often expected to take care of others and to put their own needs below others. Self-care is often seen as being selfish or indulgent. We often think of self-care as extravagant — like weekends at the spa. We may feel guilty for taking time for ourselves.”

Laura Reagan, LCSW-C , a Severna Park, MD therapist, and creator/host of the Therapy Chat podcast, agrees that our culture plays a big role in our quest to put others’ needs before our own, but believes that other factors also impact how we care for ourselves. “If we grew up receiving praise for being quiet, nice, responsible and helping around the house, we associate those behaviors with being ‘a good girl.’ If no one attended to our emotional needs we learned to ignore them as well,” she says. “The problem is, if our own emotional needs were neglected by our caregivers in childhood and we continue to ignore our own emotional and physical needs in adulthood by neglecting our own self care, we are re-enacting the neglect we experienced in childhood. This eventually catches up with us, either with our bodies shutting down or having an emotional breakdown — what many people call a ‘midlife crisis’. 

We certainly want to avoid the dissatisfaction, the physical symptoms and the behaviors that accompany self-neglect.  

So how can we make self-care a part of our daily life, without adding to our stress, or our to-do list?

My next post will offer five tips for making self-care easier. In the meantime, if you’d like help reducing stress and making self-care a greater priority in your life, call me for a free 15-minute consultation at 410-340-8469!

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Elizabeth Cush, MA, LGPC is an Annapolis counselor who works to help people manage their stress and anxiety. She owns and operates Progression Counseling in Annapolis, MD.

Photos by Benjamin Child and Alex Hockett for Unsplash.com

Over-Stressed and Overwhelmed — We're Not Taking Care Of Ourselves

Why Is Self Care So Hard?

Part 1 in a Series: Over-Stressed and Overwhelmed: We’re Not Taking Care of Ourselves

Recently, my husband and I were both ill — fortunately, not at the same time. When he became ill, I took time off from work, without thinking twice. I rescheduled my clients. I kept him company while he was in the hospital, and I brought him take-out food so he didn’t have to eat the gross food from the cafeteria.

After he was discharged from the hospital, I got sick. I had stomach pains that kept me up all night and lasted for three days. It was hard to eat, my body ached, I was exhausted, and I felt terrible.

If someone had asked me what I’d do if I got sick, I’m sure I would say, “I’d take time off to care for myself.” But that’s not what I did. I went to work! I suffered through the first two days, feeling miserable. I’m sure I wasn’t doing anyone any favors by being there and feeling terrible.

Only after I’d struggled through the week, and gone to see my doctor, did I ask myself why I didn’t take better care of myself. How is it I that can tell my clients how important self-care is, yet I can’t stay home when I’m sick?

I talked to a friend who offered her own example. She noted that her intentions were always good, and at times she made self-care a priority. For her, that meant doing yoga every day. But as life her got busier, more stressful and overwhelming, her daily yoga became weekly yoga, and now she said she struggles to fit that in. 

Why do we find it so hard to care for ourselves? Why, when we need it the most — when we’re stressed, burdened and overwhelmed — does self-care go to the bottom of the list, particularly for so many women? I struggled to answer these questions, so I asked a few therapists and healers for their thoughts. This is the first in a series of posts with their insights into the importance of self-care, why women struggle with self-care and how to take better care of ourselves.

Why Is Self-Care Important?

When asked about the benefits of self-care, more than person has said to me, ‘They tell you to put on your oxygen own mask before helping the person next to you for a reason.”  If we aren’t caring for ourselves then what good are we to the people in our lives whom we care about?

Read what my colleagues have to say about why self-care matters so much:

“Self Care is important to me because I don't do it enough and I really hate the consequence of that. As a helper, healer, and hopeful - I am wired to support, give to and guide others. Which means, all that giving does two things:

1. Leaves little or no room for receiving
2. Reminds me of my purpose

These two things don't sound astronomically horrible, but as a woman, I struggle to hold space for both. I try and remind myself that setting myself on fire just to provide light to others is not the best way to live.”

— Robyn D’Angelo, LMFT,  The Happy Couple Expert,  Laguna, CA,

“I used to think self-care was important because I can't be a good wife and mother if I am not taking care of myself. Now I realize that I deserve to have my own needs met just so I can be a healthy and happy human being, aside from my roles of caretaking for others as a mother, wife and therapist. I am worthy of love and attention just simply because I'm alive, and I have needs that must be met so I can function.”

— Laura Reagan, LCSW-C, Therapy Chat Severna Park, MD

“Self-care is an activity or practice that gives to us rather than takes from us. It may give us a time to rest, a time to connect with ourselves, a time to invest in our own physical and emotional well-being. Self-care is the fuel for our coping tank.”

— Agnes Wainman, Ph.D., C. Psych., London Psychological Services, London, Ontario

My next post will examine why women seem to have a hard time making self-care a priority. If you’d like help managing your stress and making self-care a greater priority in your life, call me for a free 15-minute consultation at 410-340-8469.

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Elizabeth Cush, MA, LGPC is an Annapolis Counselor who works to help people manage their stress and anxiety. She owns and operates Progression Counseling in Annapolis.

Photos by: Elizabeth Lies & Drew Coffman- unsplash.com

Dealing With The Physiological Components of Anxiety

My guest blogger this week is Marcus Clarke. He lives in the UK and regularly blogs at psysci.co, a psychology, science and health blog that examines the latest research and explains how findings can impact and help individuals’ everyday lives. In Biz's Blog this week, Marcus explores some practical, every day things we can do to help manage anxiety.

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Anxiety like many mental illnesses is seen as invisible. An anxiety sufferer can sometimes even pass as calm and collected on the outside at parties or social gatherings, without appearing anxious externally.

This is common with mental illnesses, and because it is a mental illness, it makes sense to treat the psychological aspects of the ailment. This is where CBT or other types of therapy sessions are usually prescribed.

But according to countless research studies, a big part of getting over anxiety or even a specific anxiety disorder, is to consider the physiological aspects of recovery. It's been proven that the food you put into your body, your level of physical activity and the nutrients you supplement with all play a part in treating anxiety conditions.

In this article we’ll briefly examine some of the physiological aspects that people suffering from anxiety may want to investigate further.

What Are The Best Supplements For Anxiety?

There are a few key vitamin and mineral supplements to consider when treating anxiety. These supplements target the nervous system and are vital for repairing nerve damage. Here are the top supplements for treating anxiety as recommended by Reader's Digest Best Health:

• Magnesium is vital for proper nerve and muscle function and bone health. A fact to know about magnesium is that our bodies use up magnesium stores excessively during periods of stress, so an anxiety sufferer has naturally low magnesium levels that must be supplemented daily.
• B-vitamins, there are eight different B-vitamins that each play an important role in maintaining the functioning of the nervous system. They are also important in protecting and repairing damage done to nerves as well as the myelin sheath in the brain.
• Vitamin D Vitamin D is effective against depression and depression induced anxiety. Vitamin D is also important for immunity, bone health and heart health.
• Omega 3 is found in fresh, oily fish like salmon and mackerel. These fatty acids are essential for optimal brain health and reduce/control inflammation in the brain brought on by excessive stress

Adding one or more of these supplements to your diet may help improve the presentation of anxiety in the instance that you are deficient in that particular vitamin either due to poor diet, lack of natural sunlight or because of another bodily reason.

Avoiding The Right Things When It Comes To Your Diet

There are common allergens that may contribute to anxiety and anxiety disorders. It has been suggested by several studies that dairy and particularly gluten can directly affect mental health, eliminating one or both of these has had a positive effect for some people, but this is likely to be very person specific. 

Sugar is another culprit, although it does not directly affect anxiety, it does put the body in a weaker state making it more difficult to fight anxiety symptoms. For example, a study undertaken in 2008 describes rats having an imbalance in dopamine levels after bingeing on sugar which led to increased levels of anxiety seen in the rats.

Increased sugar consumption causes an impairment in thought processes, lethargy and a sick feeling which can mimic anxiety. This is why it's recommended to lay off at least high amounts of sugar when treating anxiety.

It is important to consume a healthy, balanced diet when treating anxiety, and to highlight fruits, vegetables, lean meats and whole grains over heavy and rich dairy products, sugar, meat products and caffeine.

How Can Physical Activity Contribute To The Treatment of Anxiety?

The University of Minnesota recommends those experiencing anxiety to increase their daily physical activity in order to see improvements in their anxiety symptoms. It especially recommended to try mindful activities such as yoga or qigong in order to calm the nervous system while exercising.

In addition to being one of the best stress relievers around, exercise can bring the anxiety sufferer a new level of self-confidence, self-esteem and feeling of empowerment that will contribute positively to the sufferer's condition.

It is also recommended to participate in an exercise program where you are socializing and meeting lots of new people - this added social aspect has also been connected with reduced anxiety in some cases.

Is It Possible To Cure Anxiety In Your Sleep?

Getting adequate sleep is one of the most important steps you can take for better mental health as well as general health. The University of Minnesota has found “that sleep-deprived people have a much stronger tendency to classify neutral images as “negative,” so that even everyday items can seem more menacing and contribute to anxiety.” Sleep has a direct effect on your brain, and the neurotransmitters that support mood are replenished with sleep.

You may have heard of circadian rhythms. The “Circadian clock” is how your body knows what time it is, it is controlled by specialized cells in the hypothalamus that regulates levels of melatonin and cortisol while the subject is sleeping. A study published in 2015 demonstrated correlations between circadian rhythms and anxiety and found that those with high levels of anxiety showed interruptions in sleep pattern and fluctuations in their circadian rhythm.

In order to make the best of your shut eye, and regulate your circadian rhythm, there are a few things you can do. Making sure to go to bed at a reasonable hour, getting at least 7-10 hours a night, adjusting bedroom to a cooler temperature (65F or lower), exercising and eating a healthy diet will all contribute to restful sleep that has shown to reduce symptoms of anxiety.

If you are afflicted with anxiety it can be confusing and difficult to know how to start treating it.

The truth is, is that there is a whole spectrum of treatment options available. Exercise, diet, supplements and sleep are only a few among many. Looking at anxiety from a physiological perspective will hopefully empower people take action on a complex mental illness as well as start looking at anxiety as a holistic condition that is dependant on many different factors whether they be physiological, environmental, emotional or mental.

There's no right way to begin an anxiety treatment, as long as you're starting somewhere you are on the right track.

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Photos by Kevin Curtis and Dan Gold from Unsplash.com

Elizabeth Cush, MA,LGPC, is an Annapolis counselor helping people manage their stress and anxiety. Progression Counseling has offices in Annapolis.  Call 410-340-8469.