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Sunday, June 14, 2009
Tuesday, April 14, 2009
Managing Stress during the Financial Crisis
As we hunker down and try to wait out the recession that has affected all of us, we must begin to come to terms with the increase in the level of stress it has caused us all to feel. The current financial crisis has touched almost every industry and its effects have reached across all sectors and classes of society. We are under more pressure than ever as the recession has affected not only our bank statements, but also our self-confidence and sense of worth as individuals.
What can we do about this added stress? The first thing we can do is to acknowledge that our anxiety stems from feelings of powerlessness and the sense of being out of control. The less control you feel over your environment and the more uncertainty this creates, the more stress you experience. Instead of worrying about the things you can’t control, why not focus on what you can do to alleviate the strain in your life? Rather than ruminating about the global state of the economy, try setting realistic goals for yourself and planning out the steps necessary to achieve these goals.
One way of coping with the additional strain caused by the recession is to take an inventory of the obligations and responsibilities that regularly demand your attention. We are often not unaware of the extent and intensity of the demands on our time, energy, and material resources that are constantly being made on us. Making a list of your responsibilities and mapping out ways to manage and balance them can lend us a sense of control and give us faith in our own abilities to achieve our objectives.
Another strategy to help manage the current crisis is to try to remain focused on the present rather than the future. Many people look at the recent negative economic indicators and forecasts and get caught up in doomsday visions of the future that can be troubling. While it is helpful and practical to prepare for difficult times ahead, it is also important not to get too caught up in prophecies of disaster and doom. Looking to the future rather than focusing on the present takes the situation out of our hands and reinforces our feelings of powerlessness, thereby increasing our stress. Concentrating our attention on the things that we can control, in the present, can be empowering and might begin to alleviate some of the tension and worry brought on by the economic strain of the recession.
What can we do about this added stress? The first thing we can do is to acknowledge that our anxiety stems from feelings of powerlessness and the sense of being out of control. The less control you feel over your environment and the more uncertainty this creates, the more stress you experience. Instead of worrying about the things you can’t control, why not focus on what you can do to alleviate the strain in your life? Rather than ruminating about the global state of the economy, try setting realistic goals for yourself and planning out the steps necessary to achieve these goals.
One way of coping with the additional strain caused by the recession is to take an inventory of the obligations and responsibilities that regularly demand your attention. We are often not unaware of the extent and intensity of the demands on our time, energy, and material resources that are constantly being made on us. Making a list of your responsibilities and mapping out ways to manage and balance them can lend us a sense of control and give us faith in our own abilities to achieve our objectives.
Another strategy to help manage the current crisis is to try to remain focused on the present rather than the future. Many people look at the recent negative economic indicators and forecasts and get caught up in doomsday visions of the future that can be troubling. While it is helpful and practical to prepare for difficult times ahead, it is also important not to get too caught up in prophecies of disaster and doom. Looking to the future rather than focusing on the present takes the situation out of our hands and reinforces our feelings of powerlessness, thereby increasing our stress. Concentrating our attention on the things that we can control, in the present, can be empowering and might begin to alleviate some of the tension and worry brought on by the economic strain of the recession.
Generalized Anxiety Disorder: Part II of a Series on Anxiety
Anxiety is a normal part of our everyday lives. It is a natural reaction to daily events that stimulate our feelings of intense fear or concern. However when normal feelings of anxiety become exaggerated or seem to take over our lives, this could lead to the development of Generalized Anxiety Disorder.
Generalized Anxiety Disorder is one of the most common ailments affecting people today with some research reporting that over 6 million Americans suffer from the disorder. While other anxiety related disorders have specific triggers or causes, Generalized Anxiety Disorder tends to be defined by a general, wide-ranging worried feeling without a particular source or reason. This type of anxiety may be experienced as a sort-of baseline anxious feeling that we walk around with at all times without any real understanding of its origin or basis.
The anxiety that people feel as a result of Generalized Anxiety Disorder can vary in its intensity. Some people experience a low level of anxiety that is uncomfortable but doesn’t disrupt their everyday functioning while others feel extreme tension and worry that can lead to physical symptoms and get in the way of their ability to maintain their normal routines.
Underlying all of this anxiety are irrational fears and exaggerated feelings of worry about normal life events and activities. For some people suffering from this disorder a trip to the grocery store or a routine medical visit might trigger a state of increased tension and worry that could cause them to lose sleep and become agitated or cranky. Other life events like business presentations, college exams, or family get-togethers might lead to even more intense responses.
No one knows how or why people get Generalized Anxiety Disorder but there are some factors that might play a role in how it develops. First of all, scientists believe that there is a genetic component that could predispose people to the disorder. Some also believe that a demanding environment or a lot of stressful events or traumas could contribute to the development of Generalized Anxiety Disorder. While its causes are not generally agreed upon, the best treatment for Generalized Anxiety Disorder is understood to be a combination of medication – to help alleviate some of the physical symptoms of the disorder, and therapy – to gain more of an awareness and understanding of sources of the anxious feelings.
Generalized Anxiety Disorder is one of the most common ailments affecting people today with some research reporting that over 6 million Americans suffer from the disorder. While other anxiety related disorders have specific triggers or causes, Generalized Anxiety Disorder tends to be defined by a general, wide-ranging worried feeling without a particular source or reason. This type of anxiety may be experienced as a sort-of baseline anxious feeling that we walk around with at all times without any real understanding of its origin or basis.
The anxiety that people feel as a result of Generalized Anxiety Disorder can vary in its intensity. Some people experience a low level of anxiety that is uncomfortable but doesn’t disrupt their everyday functioning while others feel extreme tension and worry that can lead to physical symptoms and get in the way of their ability to maintain their normal routines.
Underlying all of this anxiety are irrational fears and exaggerated feelings of worry about normal life events and activities. For some people suffering from this disorder a trip to the grocery store or a routine medical visit might trigger a state of increased tension and worry that could cause them to lose sleep and become agitated or cranky. Other life events like business presentations, college exams, or family get-togethers might lead to even more intense responses.
No one knows how or why people get Generalized Anxiety Disorder but there are some factors that might play a role in how it develops. First of all, scientists believe that there is a genetic component that could predispose people to the disorder. Some also believe that a demanding environment or a lot of stressful events or traumas could contribute to the development of Generalized Anxiety Disorder. While its causes are not generally agreed upon, the best treatment for Generalized Anxiety Disorder is understood to be a combination of medication – to help alleviate some of the physical symptoms of the disorder, and therapy – to gain more of an awareness and understanding of sources of the anxious feelings.
Sunday, April 12, 2009
Anxiety: An Overview - Part I of a Series on Anxiety
There are more people suffering from anxiety and anxiety-related problems than ever before. The current political and economic climates have contributed to an increase in the level of stress felt across the general population. The result of this has been a universal intensification of our anxiety levels that has manifested itself in an upsurge in the prevalence of anxiety disorders, ranging in severity from obsessive-compulsive disorders and panic attacks to generalized anxiety and adjustment disorders.
But what is anxiety and how does it become a problem? Anxiety is experienced by everyone at different levels of intensity and for varying amounts of time. It is a condition that affects both the mind and body and is characterized by increased feelings of apprehension, worry, fear, and uneasiness.
Anxiety in its more adaptive form is a normal reaction to stress and can occur in response to feelings of being overwhelmed or helpless. This response developed as an evolutionary means of survival and is the basis for the flight or fight response to dangerous situations. When we sense danger, a cascade of chemicals is released into our systems that increases our sense of awareness of our surroundings and puts us on edge, in preparation for dealing with a threatening situation. In this way, anxiety can be helpful, alerting us to a threat or motivating us to action, helping us to solve problems or meet important deadlines.
This anxious response can become troublesome when it develops into a habitual way of dealing with problems. This type of maladaptive anxiety often grows out of a tendency to feel that things are unsafe when they aren’t in our control. If something happens that leaves us feeling powerless or if we are worried about something in the future that we have no control over, our anxious response takes over, releasing the chemicals that increase our state of anxiety. But in many cases, there is no way to actively respond to our worries and we are stuck with our anxious feelings and with no apparent way to discharge them.
For example, if you have a trip planned and are worried about going through airport security, your anxious response has been activated and might not abate until after you have successfully arrived at your destination. Oftentimes we can’t let go of our feelings of apprehension and tension until the actual event we are worrying about takes place. This leaves us feeling physically and emotionally burdened with the effects of anxiety and with no hope of changing a situation that seems to be out of our control.
But we can learn to successfully manage our anxiety. If we can understand the unrealistic expectations and irrational beliefs that lie beneath our feelings of worry, we can learn to empower ourselves and change the way we approach situations that leave us feeling helpless or overwhelmed.
urbantherapist@gmail.com
But what is anxiety and how does it become a problem? Anxiety is experienced by everyone at different levels of intensity and for varying amounts of time. It is a condition that affects both the mind and body and is characterized by increased feelings of apprehension, worry, fear, and uneasiness.
Anxiety in its more adaptive form is a normal reaction to stress and can occur in response to feelings of being overwhelmed or helpless. This response developed as an evolutionary means of survival and is the basis for the flight or fight response to dangerous situations. When we sense danger, a cascade of chemicals is released into our systems that increases our sense of awareness of our surroundings and puts us on edge, in preparation for dealing with a threatening situation. In this way, anxiety can be helpful, alerting us to a threat or motivating us to action, helping us to solve problems or meet important deadlines.
This anxious response can become troublesome when it develops into a habitual way of dealing with problems. This type of maladaptive anxiety often grows out of a tendency to feel that things are unsafe when they aren’t in our control. If something happens that leaves us feeling powerless or if we are worried about something in the future that we have no control over, our anxious response takes over, releasing the chemicals that increase our state of anxiety. But in many cases, there is no way to actively respond to our worries and we are stuck with our anxious feelings and with no apparent way to discharge them.
For example, if you have a trip planned and are worried about going through airport security, your anxious response has been activated and might not abate until after you have successfully arrived at your destination. Oftentimes we can’t let go of our feelings of apprehension and tension until the actual event we are worrying about takes place. This leaves us feeling physically and emotionally burdened with the effects of anxiety and with no hope of changing a situation that seems to be out of our control.
But we can learn to successfully manage our anxiety. If we can understand the unrealistic expectations and irrational beliefs that lie beneath our feelings of worry, we can learn to empower ourselves and change the way we approach situations that leave us feeling helpless or overwhelmed.
urbantherapist@gmail.com
Tuesday, March 31, 2009
Stress, Anxiety, and the Holidays
With Passover around the corner, many people are feeling more stressed out than usual. Holidays are times of increased expectations and responsibilities. Preparations for holidays often include trying to meet a tremendous range of demands. Our lives are already pressured enough without the added stress of cleaning, cooking, shopping, caring for children on break from school, and hosting guests from out of town. The pressure to create a memorable and meaningful holiday leads us to exact the highest standards on ourselves and creates an internal pressure to achieve unrealistically lofty goals.
Though this pressure can lead to the realization of a beautiful holiday experience, it often comes at the price of our mental health and emotional stability. The physical strain of the added responsibilities of holiday preparations can take a heavy toll. Many people have to adjust and balance their normal work schedules with the added exertions required for the holidays. The additional shopping, cooking, cleaning, and preparing can lead to physical fatigue which in turn leads to more stress. In addition, with our calendars over-scheduled and our agendas filled to capacity, it is often difficult to find time to do the things that alleviate our stress, like exercising and making sure to get enough rest.
Relationships can be another key source of stress over the holidays. During holiday celebrations people are forced into close quarters with family members and others with whom they must spend prolonged amounts of time. Relationships can be tough in regular times but over the holidays tensions can run even higher. Differences and old family conflicts become magnified when people are thrust together and feel obligated to interact for extended periods. In addition, the belief that holiday celebrations should be harmonious and free from discord adds another dimension of intensity to the mix.
Financial strains are another source of tension during the holiday season. The current economic climate has already caused apprehension about money among many people but this stress becomes exponential as the extra costs of holiday expenses get factored into our budgets. It is already difficult to navigate the reality of our financial situations when holidays like Passover add additional demands and significant expenditures that can overextend our resources.
As these different stressors accumulate and intensify, they clash with our expectations for a joyful holiday experience and the result is often increased anxiety. One way we can begin to combat some of this anxiety is to alter our expectations about the holiday. As people change and families grow, different needs arise and what was once simple can become exponentially more complicated. It is important to acknowledge that things are more difficult and that all of the same standards and goals we hope to achieve cannot be met every year. Try letting go of some of the extraneous tasks that are on your list of things to do. This may alleviate some of the additional strain brought on by the holidays.
urbantherapist@gmail.com
With Passover around the corner, many people are feeling more stressed out than usual. Holidays are times of increased expectations and responsibilities. Preparations for holidays often include trying to meet a tremendous range of demands. Our lives are already pressured enough without the added stress of cleaning, cooking, shopping, caring for children on break from school, and hosting guests from out of town. The pressure to create a memorable and meaningful holiday leads us to exact the highest standards on ourselves and creates an internal pressure to achieve unrealistically lofty goals.
Though this pressure can lead to the realization of a beautiful holiday experience, it often comes at the price of our mental health and emotional stability. The physical strain of the added responsibilities of holiday preparations can take a heavy toll. Many people have to adjust and balance their normal work schedules with the added exertions required for the holidays. The additional shopping, cooking, cleaning, and preparing can lead to physical fatigue which in turn leads to more stress. In addition, with our calendars over-scheduled and our agendas filled to capacity, it is often difficult to find time to do the things that alleviate our stress, like exercising and making sure to get enough rest.
Relationships can be another key source of stress over the holidays. During holiday celebrations people are forced into close quarters with family members and others with whom they must spend prolonged amounts of time. Relationships can be tough in regular times but over the holidays tensions can run even higher. Differences and old family conflicts become magnified when people are thrust together and feel obligated to interact for extended periods. In addition, the belief that holiday celebrations should be harmonious and free from discord adds another dimension of intensity to the mix.
Financial strains are another source of tension during the holiday season. The current economic climate has already caused apprehension about money among many people but this stress becomes exponential as the extra costs of holiday expenses get factored into our budgets. It is already difficult to navigate the reality of our financial situations when holidays like Passover add additional demands and significant expenditures that can overextend our resources.
As these different stressors accumulate and intensify, they clash with our expectations for a joyful holiday experience and the result is often increased anxiety. One way we can begin to combat some of this anxiety is to alter our expectations about the holiday. As people change and families grow, different needs arise and what was once simple can become exponentially more complicated. It is important to acknowledge that things are more difficult and that all of the same standards and goals we hope to achieve cannot be met every year. Try letting go of some of the extraneous tasks that are on your list of things to do. This may alleviate some of the additional strain brought on by the holidays.
urbantherapist@gmail.com
Thursday, March 19, 2009
Stress and the City
It is a well known fact that living in an urban environment is related to elevated levels of stress. But why is that? Quite simply, people need space and space is hard to come by in big cities. Open spaces tend to lend people a sense of freedom. If I am unencumbered by obstacles or impinging stimuli in my general vicinity, I am able to sustain the illusion that I am in control of my environment and can choose my next move with relative freedom. In contrast, being crowded in by others reduces one's feelings of control. If people and things are constantly surrounding me, they are more likely to conflict with my needs and inhibit my sense of freedom. The lack of control and inhibition of freedom engendered by the crowded nature of urban life directly influences the stress levels of city-dwellers.
What can we do about the added stress of an urban environment? The first thing we can do is to understand that our surroundings often affect how we feel. Oftentimes we walk around completely unaware that our anxiety level has increased or that some stimulus has triggered our feelings of stress. Because these feelings are unrecognized and unacknowledged we often respond to them in maladaptive ways including increased interpersonal conflict, difficulty concentrating, and even the development of physical pains or ailments.
If we can learn to be in touch with our stress levels and aware of the situations that cause us to feel tense, we can better understand how to alleviate and cope with these feelings. I believe that the first step in effectively managing stress is taking a self-inventory and identifying all of the sources of stress in one's life. If your stress level feels overwhelming, it is often helpful to start a stress journal in which you identify when, how, and why you get stressed and how you react to your feelings. As you begin to keep track of your stress in a daily log, you will begin to see patterns and common themes that may be used to better understand and thus manage your reactions to stress. By becoming more aware of ourselves we can gain some control over our reactions and thus enhance the tools needed to cope with and reduce stress.
urbantherapistny@gmail.com
What can we do about the added stress of an urban environment? The first thing we can do is to understand that our surroundings often affect how we feel. Oftentimes we walk around completely unaware that our anxiety level has increased or that some stimulus has triggered our feelings of stress. Because these feelings are unrecognized and unacknowledged we often respond to them in maladaptive ways including increased interpersonal conflict, difficulty concentrating, and even the development of physical pains or ailments.
If we can learn to be in touch with our stress levels and aware of the situations that cause us to feel tense, we can better understand how to alleviate and cope with these feelings. I believe that the first step in effectively managing stress is taking a self-inventory and identifying all of the sources of stress in one's life. If your stress level feels overwhelming, it is often helpful to start a stress journal in which you identify when, how, and why you get stressed and how you react to your feelings. As you begin to keep track of your stress in a daily log, you will begin to see patterns and common themes that may be used to better understand and thus manage your reactions to stress. By becoming more aware of ourselves we can gain some control over our reactions and thus enhance the tools needed to cope with and reduce stress.
urbantherapistny@gmail.com
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