It’s important to understand how perfectionism operates in people’s minds, why some are likely to get trapped by it, and what people can do to escape the perfectionism script in their minds.

Recognizing What Perfectionism Is and Isn’t

It’s great to have accountability and work towards your goals, but there’s a difference between perfectionism and high standards. Perfectionism relates to that inner critic inside that can contribute to perpetuating negative mental health. 

When you set goals for yourself that are so high, they are practically unachievable, your self-worth takes a hit. It’s common to think that this type of thinking will lead us to push ourselves harder and achieve more success, but the reality is it breaks us down. We start to feel levels of anxiety, and even depression, and may begin to avoid tasks and people for fear of failure.

The real secret to success involves learning how to control your thoughts. Once you take steps to quiet the inner critic and embrace your struggles, then your self-talk and ability to learn from mistakes become an asset that can propel you towards more productivity.

Change Harmful Thought Patterns

Perfectionism is a major contributor to low self-esteem. You can begin to address it and change that destructive inner voice in your head by taking steps to:

1- Stop the Inner Critic

2-Embrace Your Imperfections

3- Create Positive Self Talk

It may sound easier said than done, but you can take small steps to improve your own view of yourself, and what it means to fail and succeed. The only true failure is not trying to begin with. Which is exactly what unhealthy perfectionism causes. 

People develop such a fear of uncertainty and making mistakes, that they don’t even start. When it comes to people who achieve success,  it’s important to remind ourselves that every mistake and failure teaches us something to propel us forward to the next step. 

Actionable Steps To Improve Your Self Concept

It’s common to get trapped in our comfort zone because we let fear dictate our choices, but the reason it feels uncomfortable to make mistakes is that we are growing. There are several ways to address stressful and uncomfortable situations, so you can return towards progress instead of perfectionism.

The next time you want to rake yourself over the coals, take a beat to talk yourself through the situation, and understand what can be learned from it. For example;

 “This mistake happened because I was in a rush and overtired. Anybody would be overtired after trying to accomplish everything I set out to do this week.  I learned that I need to plan better and set some boundaries next time so this doesn’t happen again.”

 And make sure to recognize your achievement when you have taken those steps successfully the next time.

Final Thoughts

It’s okay to not be perfect, it’s okay to make mistakes, and there is no one way to reach success. When you’re working towards your goals, instead of trying to be perfect, be kind to yourself.

Looking to get more support as you develop better mental health strategies? Contact us today for counselling options.

The post How to Overcome Perfectionism: A Prescription to Change your Thoughts first appeared on My Winnipeg Therapist.

Anxiety is one of the most common mental health conditions in Canada, affecting one out of every ten adults. Symptoms correlated with anxiety disorders can vary greatly from person to person. One individual may experience intrusive, obsessive thoughts while another grapples with debilitating panic attacks. 

Seeking professional help may feel overwhelming, but managing and treating symptoms of anxiety is integral to living a happy, healthy life. Here are 5 signs it’s time to treat your anxiety. 

It’s Taking a Toll on Your Physical Health

Whenever your emotional health suffers, it can negatively impact your physical health as well. Research shows a direct link between chronic anxiety and stress and the manifestation of physical symptoms such as headaches, frequent colds and nausea. People may also experience unexplained neck and muscle pain when facing persistent anxiety. 

You No Longer Feel in Control of Your Emotions

From anger to sadness, coping with anxiety can be an emotional rollercoaster when left untreated. Those struggling with anxiety often feel a lack of control – as if they’re in the driver’s seat, but unable to hit the brakes. 

Whenever an unanticipated problem arises, many people automatically adopt a worst-case scenario mindset. This type of thinking, often referred to as catastrophizing, can feel intense and paralyzing. 

Without seeking the help of a mental health professional, catastrophizing can lead to withdrawal, avoidance and panic attacks. From psychotherapy to cognitive-behavioural therapy, there’s a myriad of methods for exploring and regulating your emotions, as well as adopting techniques to shift your thinking patterns. 

Your Performance at Work or School Has Taken a Hit

Dealing with a mental health issue like anxiety can often nuzzle its way into your everyday life – interfering with your performance at school or in the workplace. Anxiety disorders often impede your ability to focus, causing decreased energy, impaired attention and feelings of apathy. 

A lack of interest paired with poor concentration can often lead to increased errors and reduced productivity in the classroom and workplace. When your performance at work falters, it can put yourself and others in harm’s way. For instance, if you’re a caretaker or police officer, it’s imperative to be in a healthy state of mind at all times.  

You’re Using Unhealthy Coping Mechanisms

It’s not uncommon for those grappling with mental health issues to adopt destructive habits, such as substance abuse, compulsive behaviours (gambling, eating, sexual promiscuity, etc), and even exorbitant internet and social media use as a way to distract themselves. While these coping mechanisms can temporarily relieve negative thoughts and anxiety, they ultimately exacerbate the problems you’re facing. What’s more, they often have a way of spiralling out of control in the form of addiction and dependence. 

You’ve Experienced Some Form of Trauma

From abusive relationships to traumatic events, some people suffer from anxiety as a result of posttraumatic stress disorder (PTSD). Therapy is an invaluable resource for exploring difficult experiences in a safe environment designed to foster healing. 

While you may have a strong support system of family and friends, oftentimes, people are uncomfortable opening up to their loved ones. Or, sometimes, they simply want to protect those they care about most. A mental health professional will be equipped with the mindfulness techniques and coping strategies needed to dismantle traumatic associations. 

When you’re struggling with anxiety, it can cause you to feel disconnected from work, life, friends and family. Over time, you’ll find yourself losing interest altogether in the hobbies or activities that once brought you joy. 

At My Winnipeg Therapist, our mental health professionals have the expertise needed to help free you from negative thoughts, take control of your anxiety and reconnect with the things that make you smile. Contact us today to learn more about how we can help you reclaim your light.

The post 5 Signs It’s Time To Treat Your Anxiety first appeared on My Winnipeg Therapist.

Here are some of the things you should know about mental health over 50:

One in Five Older Adults Experience Mental Health Concerns

Mental health challenges aren’t a normal part of aging, but they can be inflicted upon people who are over the age of fifty. The most common concern revolves around anxiety and depression. The unfortunate thing is that many older adults who experience these mental health issues do not seek out medical treatment. This could either be because of stigmas surrounding mental health or because they believe this is a normal part of aging.

It’s Just as Important to Work On Mental Health as it is Physical Health

Many older adults are told that they should remain as active as possible. While this is absolutely essential to maintaining one’s health, older adults should also look to keep their mental health balanced as well. If an older adult has an untreated mental health disorder or is simply dealing with a temporary crisis, it can lead to substance abuse, diminished functioning and poor quality of life. In some cases, poor mental health can lead to an increase in the likelihood of an untimely death. 

If you’re a healthy older adult then you still have plenty of time to enjoy all of life’s precious moments. On top of taking walks and socializing, reading a book and participating in activities like meditation or yoga are effective ways of stimulating the mind – helping to truly heal your body and soul. 

Older Adults Are At Risk for Mental Health Disorders Despite Their History

A person may have not experienced mental health problems – or if they had mental health problems, they were able to manage them. Despite this fact, anyone can develop psychological issues as they age. Strokes, Parkinson’s disease, arthritis, diabetes or cancer can all contribute to the deterioration of someone’s mental health, leading to the abuse of medications, drugs or alcohol. 

Suicide Is a Risk

Believe it or not, older adults have the highest risk of suicide in the country. People who are 85 and above present the highest risk, while those aged 75 to 84 are the second highest. Unfortunately, older adults’ suicide attempts are more lethal than in other age brackets. 

Older adults often let their sadness from aging and other medical problems fester without consulting professionals. If you are an adult over 50 and feel you are starting to experience mental health problems, you don’t need to keep these problems to yourself. 

If you’re in the Winnipeg area and are over the age of 50, consult with My Winnipeg Therapist. Our specialists are here for you and your mental health needs. By caring for your mental health, our therapists will ensure a better quality of life for adults over 50.

The post The Importance of Mental Health Over 50 first appeared on My Winnipeg Therapist.

The key takeaway here: you’re not alone. Between the unprecedented events of the past year and general everyday stressors, anxiety is something that plagues a multitude of people. There are a myriad of ways people try to manage their anxiety – from seeking professional help and removing themselves from uncomfortable situations to meditation and exercise.

But, have you ever considered how food plays a role in your journey towards better mental wellbeing?

Everyone knows the common idiom, “you are what you eat” and, frankly, there’s some merit to that statement. Throughout the years, scores of studies have shown that food can directly affect your mental health.

In fact, there’s even an anti-anxiety diet that exists. To help improve your mental health, here’s a look at how food can be used to reduce feelings of anxiety.

Have a Protein-Heavy Breakfast

Having a breakfast that’s high in protein will make you feel fuller for a longer period of time while helping you maintain a strong blood sugar level – subsequently fueling your body with more energy at the start of each day. By starting your day on a high note, it’ll help you maintain a more positive mental state throughout the day.

Complex Carbohydrates Are Good

When we consume complex carbohydrates, it effectively increases serotonin levels in our brains – a chemical that produces both a calming and feel-good effect on the body. Foods that are rich in complex carbohydrates include whole grains such as oatmeal and quinoa. Compared to simple carbohydrates, complex carbs take longer for us to digest – providing more stable energy for our bodies. 

Steer Clear of Simple Carbs

Simple carbohydrates are high in sugar and cause a spike in blood glucose levels – a.k.a. what we often refer to as a “sugar rush.” Candy, soda, and foods made with ingredients like high-fructose corn syrup can quickly cause you to feel fatigued and sluggish. 

Try to Temper Your Alcohol Consumption

Consuming alcohol may “take the edge off” momentarily, but drinking can negatively alter serotonin levels and other neurotransmitters in our brains. As a result, alcohol consumption can actually increase feelings of anxiety. What’s more, alcoholic beverages often interfere with our ability to get a good night’s sleep, which is imperative for both physical and mental wellbeing.

Eat Lots of Fruits and Veggies

By eating more fruits and vegetables, you’re nourishing your body with the nutrients and vitamins needed for optimal health and wellness. An article published by the Psych Congress Network noted, “Consuming fewer than 3 sources of fruits and vegetables a day was associated with at least a 24% higher risk of being diagnosed with an anxiety disorder, according to a study of factors linked with anxiety published online in the International Journal of Environmental Research and Public Health.”

Limit Your Consumption of Caffeine

If you’re like the majority of Americans, you likely start your day with a cup of Joe in hand. While grabbing an iced latte on your way to work (or, let’s face it, as an afternoon pick-me-up) may feel like a necessary part of your daily routine, consuming caffeine has been linked with increased feelings of anxiousness. 

Not only can caffeine worsen anxiety, but it could also interfere with your sleep. According to Harvard Health, scientists “discovered that sleep disruption — which affects levels of neurotransmitters and stress hormones, among other things — wreaks havoc in the brain, impairing thinking and emotional regulation.” 

What we choose to eat can have an enormous impact on emotional wellbeing. It’s okay to treat yourself here and there, but by following a healthy diet, you’ll reap both physical and mental benefits.  

On top of adopting a nutritious diet, getting help from a professional is also highly-recommended when it comes to managing your anxiety. Our team of specialists at My Winnipeg Therapist are equipped with the expertise and resources needed to help you learn how to control your anxiety.

The post The Anti-Anxiety Diet: How Food Impacts Your Mental Health first appeared on My Winnipeg Therapist.

However, for those experiencing daily, inexplicable anxiety, there may be a greater underlying issue that needs to be addressed. Chronic anxiety can be immensely paralyzing to live with – making normal activities feel virtually impossible to do when left untreated.

Anxiety disorders often cause individuals to become overwhelmed by fear – even in situations that don’t regularly elicit feelings of fear. These pulse-pounding bursts of anxiety, also known as panic attacks, can feel debilitating, interfering with your daily life. 

Some anxiety is a product of a phobia or social situation, while other forms are caused by an underlying medical condition.

What Are the Signs and Symptoms of Anxiety?

As mentioned earlier, sporadic bouts of anxiety are something most people experience over the course of their lifetime (and are perfectly normal). However, in other cases, the symptoms you’re encountering could be related to an anxiety disorder. The following is a list of common symptoms associated with Generalized Anxiety Disorder (GAD):

• Feelings of restlessness, tenseness, or nervousness
• Increased heart rate
• Shortness of breath
• Fearing danger or experiencing panic
• Excessive sweating or trembling
• Fatigue
• Difficulty concentrating due to repetitive or intrusive thoughts
• Difficulty sleeping at night
• Gastrointestinal issues
• The inability to rationalize your worries or concerns
• Actively avoiding situations that could trigger your anxiety

What Causes Anxiety Disorders?

Several factors can cause the presence of anxiety. For instance, some forms of anxiety can be linked to underlying health issues that have yet to be identified. These issues include:

• Diabetes
• Heart disease
• Overuse of drugs
• Withdrawal from narcotics
• Alcohol withdrawal
• Chronic bowel syndrome
• Chronic pain
• The use of certain medications

What Are The Risk Factors?

Certain risk factors may increase the likelihood of developing an anxiety disorder. For example, a terrifying car accident or childhood trauma could trigger the presence of anxiety. Additionally, anxiety tends to run in the family – especially when the disorder is caused by a chemical imbalance in the body. 

When You Should Seek Medical Help?

If you’re experiencing anxiety on a daily basis or multiple times per week, you shouldn’t feel guilty or ashamed, nor should you let the issue continue without seeking medical help. Here are signs that indicate it’s time to seek treatment:

• If you think that your anxiety could be related to your physical health
• If panic and worry is interfering with your professional life or personal relationships
• Your anxiety feels difficult to handle as if it’s out of your control
• If you’re having substance abuse problems due to anxiety issues
• If you are experiencing suicidal thoughts, seek medical help immediately. 

Anxiety is a common issue that affects many. If you are in the Winnipeg area and you’re experiencing anxiety, you can find a licensed and trained professional at My Winnipeg Therapist. 

Always remember, anxiety doesn’t define you – nor does it control you (although it may feel like it does). Let us help you combat feelings of anxiousness and reclaim the life you deserve. Contact us today!

The post Anxiety: Signs, Symptoms, and When to Get Help first appeared on My Winnipeg Therapist.

With the shift online during 2020, many industries and services found themselves re-evaluating client needs, best practices, and essential worker safety. The mental health was no different. In fact, the need for accessible and affordable mental health only increased during the past year. Online companies spang up with many using non-licensed, inexperienced, and often transitioning individuals to facilitate therapy.

While not the right solution for everyone, online therapy or telehealth, is now becoming one of the top ways to seek mental health services. If you’re in the Winnipeg area and the idea of counselling in your own space sounds appealing, we’re excited to announce a perfect merge of the two. My Winnipeg Therapist will now be conducting both in person and online sessions moving forward to provide both accessible but also experienced, licensed mental health services to the Winnipeg area. Our counsellors are trained, accessible, and best of all committed to continuing your mental health journey with you.

What are the advantages of online counselling?

• Online Counselling Is More Accessible 

Online counselling will be a viable option even after the pandemic. Not only is it more accessible for those who live in rural areas, but it’s accessible for those who may be disabled and unable to get in-person counselling. Reaching out to a therapist can be as simple as sending a text or an email.

• Web Counselling Is Convenient For Busy People

Let’s say you’re someone who is always on the go or you have a full house to take care of. You don’t have much time at all, let alone time to go and spend an hour or more with a counsellor – especially if one is far away. Online counselling has been effective among couples with differing schedules, those with a busy work day, and those on shift work. 

• Web Counselling Is An Affordable Option

In many cases, web counselling has been shown to be a more affordable option for people looking for therapy services. Unlike a cold or the flu, mental illnesses – like anxiety or depression – and couple’s therapy can take time. There is no set session time, and while many choose to meet with their therapist on a weekly or bi-weekly basis, this can get costly. 

Online counselling may allow (as your therapy or treatment plan progresses) to move away from more expensive weekly in-person sessions to regular, but less frequent check-in intervals. Removing the time spent to and from therapy, and the exchange between sessions can make it more efficient for both therapists and clients.

What Are The Disadvantages?

With anything, there are always disadvantages. Here are a few disadvantages of online counselling:

1. You lose nonverbal cues. When you’re in person with a counselor, they can tell how you are feeling by reading your body language. This is not something that can be done with web counselling.
   
2. You have to have a counselor who is licensed in your province or territory – crossing provincial borders for a web counsellor can be illegal.
   
3. You may not know someone’s full list or credentials, nor their validity sometimes with online counselling.

It’s important to establish trust and a strong relationship with your online therapist. Having someone local can help foster that relationship. At My Winnipeg Therapist, we have experienced and knowledgeable therapists who can fit your needs and provide the best in both in-person and online counselling available.

The post Local Winnipeg Counselling – Now Online first appeared on My Winnipeg Therapist.

While stress can be easily addressed with common stress management techniques, anxiety disorders are more persistent. Anxiety disorders can have heavier implications on your overall functioning and significantly lower your quality of life. Because of this, it’s important to keep an eye out for signs of an anxiety disorder. Spotting the difference between normal stress and an anxiety disorder can help you address your mental health problems before they get too serious.

What is Stress?

To distinguish stress from anxiety disorders, we first need to understand what stress is.

According to the author and psychologist Spencer A. Rathus, stress is an emotional response to an external stimulus that demands us to adapt, cope, or adjust to a situation. While we normally think of stress as something negative, you might be surprised to find that there is such a thing as good stress.

It’s possible for stress to be a good thing.

Hans Selye was the first one to propose the idea that stress can be good for you. He called good stress the term ‘eustress’, whose Greek root “eu” means ‘good’. In doing so, Selye made a distinction between eustress and bad stress. Though our bodies can’t tell the difference between good stress and bad stress, Selye found that the way we think of stress shapes how we experience it. He posited that stress can actually push us to challenge ourselves to expand our skills and even build our confidence in our ability to cope with the demands of daily life.

However, stress can also be bad.

As opposed to eustress, bad stress has the opposite effect on the psyche. Selye used the term ‘distress’ to denote bad stress. Unlike eustress, distress arose from persistent patterns of hardship and defeat. We experience distress when situations consistently exceed our ability to cope with them. Because of this, we may end up thinking that we aren’t fit to deal with the world when we have difficulty managing stress.

Though we may normally be able to deal with problems as they arise, persistent negative experiences of stress can cause us to develop symptoms of depression and anxiety.

What is an Anxiety Disorder?

Not all stress leads to an anxiety disorder, but the potential for one to develop out of chronic stress is always a possibility. Like many psychological conditions, anxiety disorders feature physiological symptoms.

Try to recall the last time you felt nervous about something. Was it a job interview? Delivering a speech at a wedding? You may remember feeling like there was a lump in your throat, sweat rolling down your forehead, and clammy hands. These are common ways anxiety reflects on the body. Anxiety on its own, however, isn’t an anxiety disorder. For it to qualify as a disorder, it has to meet certain criteria. Under the DSM V, there are many anxiety disorders, each with its own separate diagnostic criteria.

Symptoms common to anxiety disorders are:

• Excessive worrying about a variety of events, situations, or things.
• Irritable mood.
• Difficulty sleeping and/or feeling restless.
• A constant sense of impending danger.
• Difficulty concentrating or thinking about something that isn’t the source of worry.

Stress vs. Anxiety Disorder

Now that you know what stress and anxiety disorders are, you already have an idea of the substantial ways they differ from each other. But a quick and crucial way to tell these two apart is to figure out whether you’re responding to immediate and tangible stimuli.

Stress is a direct response to a present threat, and the feelings associated with it normally go away once a problem is resolved. For those experiencing anxiety disorders, however, the feeling of tension never quite goes away, and they always feel on edge, even when there is no present source of stress. If you’re suffering from an anxiety disorder, you may even find that your constant worrying about the mere possibility of running into a stressful situation is, in itself, causing you stress.

Beginning to understand your feelings of stress and anxiety is a step in the right direction, but it’s best to consult an anxiety therapist to confirm whether you do have an anxiety disorder. If you suspect that what you’re feeling is no longer within the range of normal stress, reach out to a mental health professional who can help you process and deal with anxiety.

Concerned you have an Anxiety Disorder?

If you’re reading this and realizing that you may fall into that “anxiety disorder” category, it may be time to get some professional help.  The good news is that counselling can be a very effective way to treat anxiety disorders! And if you live in the Winnipeg area, the therapists at My Winnipeg Therapist would love to help.

Work with an Anxiety Therapist in Winnipeg

At My Winnipeg Therapist, our therapists can teach you techniques that can help you feel less anxious. You deserve to feel more in control, and there are scientifically-proven techniques that can help treat your anxiety. Our therapists are ready to walk you through those techniques. Getting a firm hold on your anxiety a gradual process, but successful clients know it takes time and commitment. And let me tell you, it’s worth it. If you’re ready, you can begin counselling in Winnipeg with these easy steps:

1. Schedule a free 15-minute consultation to see if counselling is right for you
2. Make an appointment with one of our caring therapists
3. Get started on feeling better about yourself and your life

Other Services Offered at My Winnipeg Therapist

We offer counselling for a wide range of mental health concerns at our Winnipeg-based counselling practice. Other mental health services we provide include counselling for depression, self-esteem therapy, trauma counselling, and individual counselling. If you have questions, please feel free to visit our FAQs page. Contact us for the support you deserve.

The post Stress vs. Anxiety Disorder: How to Tell the Difference first appeared on My Winnipeg Therapist.

This is an exercise I use a lot with clients dealing with chronic anxiety and PTSD.

For over 20 years, Progressive Muscle Relaxation has been recognized as an effective evidence-based practice for releasing stress. When we’re stressed our bodies tense-up—and our nervous system gets locked in stress mode. Is order to relax, that tension needs to be released. Here’s how you release that tension:

Preparation:

You’ll need about 15 minutes. This exercise can be done while sitting in a chair or lying down on the floor or a bed.

If laying down, lay on your back, your arms and legs loose at your sides.

If in a chair, sit with your back upright, hands resting comfortable on your thighs, your foot resting comfortably on the ground.

Here’s the process: we’ll focus on specific muscle groups (see list below). You will inhale at the same time as you tense your muscles. Tense as tight as you can. Hold your muscles tight for a count of 5. Exhale and release your muscles. Relax. Take a few breaths, focusing on the sensations in your relaxed muscles. Then move on to the next muscle group and repeat.

1-Starting with the muscles of your scalp and brow.

Inhale while tensing these muscles. Tense as tight as you can.
Hold your muscles tight for a count of 5.
Exhale releasing your muscles.
Take a few slow breaths paying attention to the sensations in your loose muscles.
Move to the next muscle group.

2-Your facial muscles: eyes, teeth, jaw

3-Neck and shoulder

4-Chest and abdomen

5-Right arm: upper arm, forearm and hand making a fist

6-Left arm: upper arm, forearm and hand making a fist

7-buttocks and pelvic floor

8-Right thigh and calf

9-Left thigh and calf

10-Right foot and toes

11-Left foot and toes

Like any skill, it takes practice for you to notice full results. I strongly recommend that you practice this daily for 21 days—the amount of time the brain needs to build habit-forming memory. The more you practice this exercise, the more it becomes a helpful tool that you can access in many different situations.

Want more skills to manage your anxiety? Contact My Winnipeg Therapist to set up an appointment.

The post Pandemic Stress? Try This Tension-Releasing Exercise first appeared on My Winnipeg Therapist.

Not only does anxiety feel uncomfortable, but being stressed also reduces the immune system’s ability to fight off disease. What’s more, when anxious, your brain’s ability to reason and solve problems is reduced by as much as 40%.

Have you ever felt really stressed or anxious about something and thought, “I can’t focus, I can’t even think straight”? That’s anxiety getting in the way. That’s your brain’s Alarm System, the amygdala, blocking signals to the problem-solving part of your brain, the cerebral cortex.

The Alarm System sends out stress hormones to your entire body, making the nervous system like a car engine revving too high.
So we need to calm our bodies down. How do we do this? Here’s a helpful tool.

The 3 Step Self-Calming Tool

Use this when you’re feeling anxious or stressed out

Step 1: Notice how you’re feeling.

Name It: “I’m really stressed out,” or “I’m freaking out!”

And even better if you can say it out loud to yourself.

And—don’t judge yourself for what you’re feeling. Don’t think to yourself, “a crap, I’m worrying again” or “I shouldn’t be anxious about this.” That will only make you more stressed.

Instead, observe in a non-judging way.

Step 2: Pursed-Lips Breathing

You’re going to do slow, deep breathing in through the nose and out through pursed lips. That slow exhale is what helps your nervous system gear down.

1-Inhale—take in a full, deep breath through the nose, filling the lungs deep into the belly,

2-Exhale slowly and completely through pursed lips

Repeat 4 to 6 times.
Great!

Step 3: Notice how you’re feeling now

Take a moment to notice how you feel. What does it feel like in your body?
Allowing yourself to pause for a moment to notice, to feel the sensation of calm.

Like any skill, the more you do it, the better you will be at it.
For it to really be effective, you should practice this for 21 days, even when you’re not stressed.

On average, it takes between 4 and 6 slow exhales to gear down, to slow the nervous system.

The post Anxiety-3 Step Self-Calming Tool first appeared on My Winnipeg Therapist.

Since anxiety comes in many forms, for instance panic attacks, phobias and social anxiety, it can often be difficult to tell if what you’re experiencing is “normal” or has crossed the line into a mood disorder.

If you are experiencing any of the following symptoms, you may want to speak with a counsellor who can help you cope with your anxiety.

Excessive Worry

General anxiety disorder (GAD), the broadest type of anxiety, is characterized by excessive worry. People with GAD worry too much about everyday things, both big and small. But what constitutes “too much worry?”

With GAD, people are plagued with persistent, anxious thoughts most days of the week. This anxiety can become so overwhelming that it interferes with their daily life. If you are worrying to a degree that you have trouble doing daily tasks and are suffering with your emotions, it may be time to speak with a therapist.

Trouble Sleeping

Sleep issues such as falling asleep or staying asleep have been associated with a myriad of health conditions, both physical and psychological. It’s normal for people to have trouble sleeping from time to time. Perhaps you find yourself tossing and turning before a big job interview or giving a presentation.

However, if you find yourself night after night lying awake, anxious about specific problems (such as relationship problems or financial difficulties), or even about nothing in particular, it may be a sign of an anxiety disorder.

Muscle Tension

Anxiety disorders can often be accompanied by persistent muscle tension. Do you find yourself clenching your jaw or balling your fists throughout the day? You may have lived with this chronic muscular tension for so long that you don’t even realize it anymore. While exercise can help relax muscles, therapy will get to the root cause of the anxiety.

Digestive Problems

While anxiety lives in the mind, it is often manifested in the body through chronic digestive problems, such as irritable bowel syndrome. Our guts are very sensitive to emotional and psychological stress. Unfortunately, digestive upset can often make a person feel even more anxious.

Panic Attacks

Panic attacks can be a frightening experience. You are suddenly gripped with an overwhelming feeling of dread and fear. These are often accompanied by physical symptoms such as shortness of breath, racing heart, dizziness, and profuse sweating. Though not everyone who has an anxiety disorder will experience panic attacks, those who do live in constant fear.

Anxiety disorders keep people from living a joyful and fulfilling life. Luckily, there is help. A therapist can assist in uncovering the root cause of the anxiety and offer tools to cope.

If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.

The post 5 Signs That You Might be Struggling with Anxiety first appeared on My Winnipeg Therapist.