anxiety reduction
Last week I had the pleasure of talking to a group of fellow therapists about the use of Apps in therapy. This week, I thought I'd share that info with you!
You may already be familiar with the abundance of mindfulness apps out there. Calm, Headspace and Smiling Mind are some of the most well known, but did you know there are also apps specifically for depression, eating disorders, self harm, anxiety, PTSD and suicidal ideation? It's true, and these apps, while not a substitute for therapy, can provide users with valuable tools 24hrs a day.
Before you begin using a mental health app there are a few things you should know:
- Research - Many apps aren't well researched (unlike therapeutic techniques which undergo LOTS of research before we can use them.) For best results look for an app created by a University, a therapist or check out the Anxiety and Depression Association of America's recommendations.
- Privacy - If you're concerned about privacy, make sure your app requires a log in and password and be sure to limit what it has access to on your phone. Most apps wont publish anything to Facebook, but it's always good to double check!
- False Claims - Sound too good to be true? Well it probably is. Beware of false claims. An app wont be able to "fix" your depression in a week, I promise.
Last week I had the pleasure of talking to a group of fellow therapists about the use of Apps in therapy. This week, I thought I'd share that info with you!
You may already be familiar with the abundance of mindfulness apps out there. Calm, Headspace and Smiling Mind are some of the most well known, but did you know there are also apps specifically for depression, eating disorders, self harm, anxiety, PTSD and suicidal ideation? It's true, and these apps, while not a substitute for therapy, can provide users with valuable tools 24hrs a day.
Before you begin using a mental health app there are a few things you should know:
- Research - Many apps aren't well researched (unlike therapeutic techniques which undergo LOTS of research before we can use them.) For best results look for an app created by a University, a therapist or check out the Anxiety and Depression Association of America's recommendations.
- Privacy - If you're concerned about privacy, make sure your app requires a log in and password and be sure to limit what it has access to on your phone. Most apps wont publish anything to Facebook, but it's always good to double check!
- False Claims - Sound too good to be true? Well it probably is. Beware of false claims. An app wont be able to "fix" your depression in a week, I promise.
To get you started on your journaling journey I've created a few journal prompts. If you follow me on Instagram or Facebook you've probably already seen some. And if you don't follow me there (which you clearly should, kidding), then catch them here:
Journal Prompts
To get you started on your journaling journey I've created a few journal prompts. If you follow me on Instagram or Facebook you've probably already seen some. And if you don't follow me there (which you clearly should, kidding), then catch them here:
This week I'm posting three different breathing techniques to help keep you grounded and less stressed over the holidays!
I'm starting with Square Breathing, an incredibly simple technique that will only take 16 seconds of your time.
Holiday Stress? Try this breathing technique!
This week I'm posting three different breathing techniques to help keep you grounded and less stressed over the holidays!
I'm starting with Square Breathing, an incredibly simple technique that will only take 16 seconds of your time.
Have you ever used a weighted blanket? They can feel great, just like a big hug!
Did you know that weighted blankets have been used for centuries by Native Americans and other indigenous groups to instill calm and relaxation? They are also useful in helping adults and children with sensory processing disorders. The weight of a weighted blanket can mimic deep touch which has been shown to be relaxing and calming (kind of how soothing a good massage can be).
In my own therapy practice I've started using a smaller version of the weighted blanket, the weighted pillow, to help my clients calm and feel grounded as we explore feelings of anxiety and heightened states of arousal. And so far my clients have been enjoying it, reporting that the weight of the pillow helps calm them and the scent of the lavender reminds them to take slow, deep breaths.
These pillows are so easy to make anyone can do it and the results are wonderful, especially if you're experiencing anxiety, sensory processing disorder or even daily stress. Follow this how to for sewing instructions or try the no sew version. And here's a tip if you want to make these scented and easy to warm up: use 100% cotton cloth and mix only a few drops of the scented oil into your dried rice/bean mix, let the mix dry before putting into your pillow.Here's more about weighted blankets and how they can help with anxiety and even insomnia.
Mindful Monday: Create a Weighted Heat Pack
Have you ever used a weighted blanket? They can feel great, just like a big hug!
Did you know that weighted blankets have been used for centuries by Native Americans and other indigenous groups to instill calm and relaxation? They are also useful in helping adults and children with sensory processing disorders. The weight of a weighted blanket can mimic deep touch which has been shown to be relaxing and calming (kind of how soothing a good massage can be).
In my own therapy practice I've started using a smaller version of the weighted blanket, the weighted pillow, to help my clients calm and feel grounded as we explore feelings of anxiety and heightened states of arousal. And so far my clients have been enjoying it, reporting that the weight of the pillow helps calm them and the scent of the lavender reminds them to take slow, deep breaths.
These pillows are so easy to make anyone can do it and the results are wonderful, especially if you're experiencing anxiety, sensory processing disorder or even daily stress. Follow this how to for sewing instructions or try the no sew version. And here's a tip if you want to make these scented and easy to warm up: use 100% cotton cloth and mix only a few drops of the scented oil into your dried rice/bean mix, let the mix dry before putting into your pillow.Here's more about weighted blankets and how they can help with anxiety and even insomnia.
I have a new favorite word, perfect for someone who tends to be a bit of a “control freak.” I found it on one of those lists of words that have no English equivalent (which I think says a lot about our society), it’s ataraxia, from ancient Greek meaning: a state of serene calmness.
Or, in a much more detailed sense: A state of calm that all Stoic philosophers aspired to. It’s a lack of agitation that comes from understanding the ways of the universe, accepting fate, knowing what one can control and therefore focusing only on the things one can actually change.
Can you see why there’s no English equivalent? Can you imagine what it would be like to accept that we can’t change everything and center our attention on the things we can change? Consider your life now, how important is it for you to be in control of things? What would it be like if you recognized the lack of power you have to predict or prevent things? Might sound kind of scary right?
On tv the “control freak” is often shown as a lovable, yet neurotic character. They’re either stressed out, micromanaging everything, running around trying to put out life’s little fires or they’re incredibly uptight. They are perfect for comic relief – you can’t help but giggle as you watch the “control freak” try to loosen up.
In real life the truth is many of us struggle with wanting to be in control, especially those of us with anxiety. Being in control is our way of managing uncomfortable or negative feelings like fear, trust and self-doubt. But it’s also not uncommon for us to let the comfort of control run away with us, and sometimes just like that uptight control freak on tv, we need to practice relinquishing some control.
Here are a few ways we can begin to let go…
Explore your thoughts – Identify a situation where it’s important for you to be in control and ask yourself what would happen if you let go of some it? What situations are you needlessly holding on to control and what would it be like to hand these over to someone else?
Notice the feelings and the discomfort – Once you can identify situations where being in control feels important, where you couldn’t possibly let go even though someone else could easily help out, identify the emotions attached to these thoughts. What does control mean in this situation? Comfort from a fear? Trust? Self-doubt? Does the idea of letting go of something you control make your stomach queasy? Notice these feelings, then take a deep breath.
Now imagine – You’ve identified the thoughts and emotions that keep you wanting control, but now you’re going to imagine something different. Imagine giving a small dose of control to someone else, even if your initial thought is “they aren’t going to do it right,” imagine giving it to them anyway. Now tell that feeling in your gut it’s going to be “okay” and imagine the freedom you now have that your load has been lightened. Can you picture the extra time you now have? The weight being lifted off your shoulders? Can you feel the release?
Letting go of control is not always an easy task, it can be stressful and worrying. It requires putting your trust in others and becoming comfortable with the unpredictable. It also means we have to get better at forgiveness because sometimes others make mistakes, they don’t do things the “right way” and we may find ourselves wanting to jump back in the driver’s seat. If you try these steps and fail, I encourage you to try them again and again. Letting go doesn’t happen over night, but it can happen.
This One's For the Control Freaks
I have a new favorite word, perfect for someone who tends to be a bit of a “control freak.” I found it on one of those lists of words that have no English equivalent (which I think says a lot about our society), it’s ataraxia, from ancient Greek meaning: a state of serene calmness.
Or, in a much more detailed sense: A state of calm that all Stoic philosophers aspired to. It’s a lack of agitation that comes from understanding the ways of the universe, accepting fate, knowing what one can control and therefore focusing only on the things one can actually change.
Can you see why there’s no English equivalent? Can you imagine what it would be like to accept that we can’t change everything and center our attention on the things we can change? Consider your life now, how important is it for you to be in control of things? What would it be like if you recognized the lack of power you have to predict or prevent things? Might sound kind of scary right?
On tv the “control freak” is often shown as a lovable, yet neurotic character. They’re either stressed out, micromanaging everything, running around trying to put out life’s little fires or they’re incredibly uptight. They are perfect for comic relief – you can’t help but giggle as you watch the “control freak” try to loosen up.
In real life the truth is many of us struggle with wanting to be in control, especially those of us with anxiety. Being in control is our way of managing uncomfortable or negative feelings like fear, trust and self-doubt. But it’s also not uncommon for us to let the comfort of control run away with us, and sometimes just like that uptight control freak on tv, we need to practice relinquishing some control.
Here are a few ways we can begin to let go…
Explore your thoughts – Identify a situation where it’s important for you to be in control and ask yourself what would happen if you let go of some it? What situations are you needlessly holding on to control and what would it be like to hand these over to someone else?
Notice the feelings and the discomfort – Once you can identify situations where being in control feels important, where you couldn’t possibly let go even though someone else could easily help out, identify the emotions attached to these thoughts. What does control mean in this situation? Comfort from a fear? Trust? Self-doubt? Does the idea of letting go of something you control make your stomach queasy? Notice these feelings, then take a deep breath.
Now imagine – You’ve identified the thoughts and emotions that keep you wanting control, but now you’re going to imagine something different. Imagine giving a small dose of control to someone else, even if your initial thought is “they aren’t going to do it right,” imagine giving it to them anyway. Now tell that feeling in your gut it’s going to be “okay” and imagine the freedom you now have that your load has been lightened. Can you picture the extra time you now have? The weight being lifted off your shoulders? Can you feel the release?
Letting go of control is not always an easy task, it can be stressful and worrying. It requires putting your trust in others and becoming comfortable with the unpredictable. It also means we have to get better at forgiveness because sometimes others make mistakes, they don’t do things the “right way” and we may find ourselves wanting to jump back in the driver’s seat. If you try these steps and fail, I encourage you to try them again and again. Letting go doesn’t happen over night, but it can happen.
Taking a mindful walk is a great way to start your mindfulness practice, especially if you're like me and have trouble sitting still sometimes. But it's not so easy if you don't know where to start. So for this Mindful Monday I've gathered my favorite "how to's" on mindful walking to help you begin your practice. I've even included a few audio clips and videos for those of us who are more auditory/visual learners.
Check them out and let me know how your walk goes!
Mindful Monday : Let's take a walk
Taking a mindful walk is a great way to start your mindfulness practice, especially if you're like me and have trouble sitting still sometimes. But it's not so easy if you don't know where to start. So for this Mindful Monday I've gathered my favorite "how to's" on mindful walking to help you begin your practice. I've even included a few audio clips and videos for those of us who are more auditory/visual learners.
Check them out and let me know how your walk goes!
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