Stress/Anxiety

How To Use Values To Overcome Social Anxiety​

How To Use Values To Overcome Social Anxiety

Stress/Anxiety

How To Use Values To
Overcome Social Anxiety

Therapist Advice: Using ACT Therapy To Overcome Social Anxiety

ACT Therapy is type of psychotherapy that utilizes mindfulness as a way to stay present to overcome difficulty. It’s goal is to understand the present moment in stead of running from it to find success in combatting issues. It’s through it’s understanding of values that we can overcome social anxiety.

How To Use Values To Overcome Social Anxiety​

Photography By: Kateryna Hliznitsova

Anxiety disorders are the most common disorders experienced by many. While they can be scary, it is empowering to know you already posses something to help you navigate them. ACT Therapy uses values to overcome social anxiety. The best way to use values to overcome social anxiety is to understand, prioritize, and to commit to them. Follow along to learn exactly how to do that.

Know Your Values

How To Use Values To Overcome Social Anxiety​

Photography By: Kateryna Hliznitsova

We all have values, but currently you are valuing your anxiety over these things. In order for us to transfer that power back and overcome social anxiety, we must first know what those values are. Here are three ways to identify your values

 

  • What’s Most Important To You

         Think about what you value the most. Is it family, loyalty, or helping others. Examples like that would make taking care of your family or keeping commitments some things you may value.

  • What’s Your Purpose

        This is something that not many people ask themselves. What do you live for? What do you want to accomplish? What’s your life story? 

  • What Type Of Person Do You Want To Be

         A good was to identify this is to notice what you admire in others. Do you want to be a person who never gives up, strives to be honest, or helps others in need. These are all admirable values.

 

Put Your Values in Order

     You may not like the thought of someone telling you that you value your anxiety but if we are letting it get in the way of things, that is what we are doing. Emphasis on the words “letting it”. By prioritizing what we value, we are encouraging ourselves to overcome social anxiety. 

How To Use Values To Overcome Social Anxiety​

Photography By: Kateryna Hliznitsova

  • Devalue Your Anxiety

         A great way to overcome social anxiety is to devalue it. Yes we are uncomfortable and having negative thoughts but we don’t have to let anxiety decide what’s important to us and what we can do.

  • Place Importance On What’s Most Important

        Speaking in public is scary but if we value helping others more, than we empower ourselves to get past that. Being in a crowd is uncomfortable but if we value helping others, it is something that we have to not let control us.

  • Hear Your Anxiety But Don’t Listen To It

         ACT Therapy encourages us to learn from our anxiety to devalue it. Be aware that crowds make you anxious. Look deeper into why that is but don’t allow it to stop you from chasing your values.

Overcome Social Anxiety By Commiting To Your Values

How To Use Values To Overcome Social Anxiety​

Photography By: Kateryna Hliznitsova

      If you want to learn how to breakup with someone nicely, you have to learn to be compassionate. Being compassionate is something we all recognize but view consciously practice. 

 

  • Act As If What Matters Does

         Actions speak louder than words. We may say we value family above everything, but our actions speak differently if we aren’t spending time with them or doing what is needed to care for them. Once you are aware of your values, move to act despite anxiety telling you to freeze.

  • Encourage Yourself

        Adjusting our values does not come easy. It is easier said than done. For this reason, it is important that we change our words and thoughts to empower us. If you value hard work, remind yourself of this when you are not feeling motivated. Encourage yourself to stay true to your personal values.

  • Be Kind To Yourself

         You’re not perfect and won’t always be proud of yourself. Forgiveness is a big part of commitment. If we want to continue moving forward on our journey, we need to forgive ourselves and give ourselves permission to keep trying. 

 

Important Tips To Remember

  • Decide What Type Of Person You Want To Be
  • Devalue Your Anxiety
  • Place Importance On What’s Most Important
  • Act As If What Matters Does

We’d love to hear from you. Comment your thoughts or feelings below on How To Use Values To Overcome Social Anxiety. Be a part of our community. If you’re too uncomfortable for that at the moment but would still like to talk, reach out to us at Info@GrowAgainCounseling.com

Grow Again Counseling

By: Jordan Joachim

Contact Us

Email:

Info@GrowAgainCounseling.com                                                                                                    

Public Speaking Tips

10 Helpful Public Speaking Tips

Relationships

10 Helpful Public Speaking Tips

A Therapist's Guide To Getting Over A Fear Of Public Speaking

     While a fear of public speaking is one of the most common fears, the solution is not as well known. Here are 10 helpful public speaking tips from a therapist.

Public Speaking Tips

Photography By: Andrej Lišakov

While it may feel terrifying, getting over a fear of public speaking is possible with good advice. The best public speaking tips are centered around encouraging yourself, remaining grounded, focusing on your audience, and pouring yourself into your message. Continue reading to learn 10 helpful public speaking tips from a therapist.

1.) Encourage Yourself

Public Speaking Tips

Photography By: Andrej Lišakov

Stop being your own worst critic and start becoming your own best cheerleader. Tell yourself positive affirmations, pump yourself up, and be proud of your bravery in facing your fears. Encouragement should be at the top of all public speaking tips lists.

2.) Forgive Yourself

Stop being so hard on yourself. Perfection is impossible but expecting it with something you lack experience in is insanity. Realize that you will make mistakes or stumble. Accept that this is part of the experience and continue. Give yourself permission to struggle and forgive yourself  when you do,

Public Speaking Tips

Photography By: Andrej Lišakov

3.) Focus On Someone In The Audience

Public Speaking Tips

Photography By: Andrej Lišakov

Have you heard the tip to pretend your audience is naked before? This is to distract you from being self-conscious and turn your anxiety into humor. I like the idea of finding a comforting face in the audience or someone giving positive feedback through their body language. Use them to stay anchored and grounded. 

 

4.) Feel The Audience

The best speakers do more than just recite their material. They are aware of their audience and adjust the way they communicate to what the audience needs. In terms of public speaking tips, this also distracts you from focusing on yourself and creating anxiety. If your audience looks bored, liven up yourself. If they look disgruntled, become more humorous. 

Public Speaking Tips

Photography By: Andrej Lišakov

5.) Fall In Love With your Material

Public Speaking Tips

Photography By: Andrej Lišakov

A fear of public speaking can make focusing on your speech difficult. Your speech serves a purpose though and deserves your attention. You can give it such by studying, seeing the importance, and falling in love with your material. Loving your material over being self-conscious of yourself is one of the most virtuous public speaking tips.

6.) Practice Makes Perfect

A part of the reason why you feel uncomfortable is because this is not something you regularly do. Confidence comes from familiarity. While it still will be new, you can increase your confidence by practicing speaking in public and speaking in public more often.

Public Speaking Tips

Photography By: Andrej Lišakov

7.) Use Grounding Techniques

Public Speaking Tips

Photography By: Andrej Lišakov

Grounding techniques pull us away from worrying about the past, future, and other outside events. Grounding techies keep us in the present. Using your five senses are a way to stay grounded. While speaking, examine your audience or listen for sounds around you. Feel the texture of your podium or hands.

8.) Find A Role Model

Find someone you like as a public speaker and imitate what qualities are attractive to you. This will give you more public speaking tips and practice as you rehearse what you see.

Public Speaking Tips

Photography By: Andrej Lišakov

9.) Utilize Style

Public Speaking Tips

Photography By: Andrej Lišakov

Rather than focusing on whether you are nervous or who’s looking at you, focus on the style you want to present. Concentrating on being laid back, funny, or cool will communicate to your audience that you are a good presenter and distract you from worrying about things that make you anxious.

10.) Value Your Message Over Your Ego

Your ego is telling you that you need to worry about how you will look if you make a mistake or are uncomfortable. Valuing your message over your ego will remove that pressure and encourage you to make just sharing the message what’s important.

Public Speaking Tips

Photography By: Andrej Lišakov

Important Tips To Remember

  • Encourage Yourself
  • Fall In Love With Your Material
  • Find A Role Model
  • Value Your Message Over Your Ego

We’d love to hear from you. Comment your thoughts or feelings below on Public Speaking Tips. Be a part of our community. If you’re too uncomfortable for that at the moment but would still like to talk, reach out to us at Info@GrowAgainCounseling.com

Grow Again Counseling

By: Jordan Joachim

Contact Us

Email:

Info@GrowAgainCounseling.com                                                                                                    

Public Speaking Advice

Fantastic Public Speaking Advice

Relationships

Public Speaking Advice

Therapist Advice: how To Conquer A Fear of Speaking

Public Speaking makes the list of top fears for many people. This is for good reason, there’s a lot of pressure and it’s not something many people do regularly. It is possible to get over a fear of public speaking however. Follow along as a therapist shares public speaking advice.

Public Speaking Advice

Photography By: Andrej Lišakov

Being able to speak in public is valuable skill. A fear of speaking in public while intimidating, can be conquered. The best public speaking advice is to build your self-confidence, focus on others, and pour your heart and soul into it. Here is our recommendation on how to achieve that.

Building Self-Confidence

Public Speaking Advice

Photography By: Andrej Lišakov

As mentioned earlier, most people have a fear of speaking in public because it’s not something they regularly do. Know that this is normal and give yourself both the permission and encouragement needed to get better with public speaking.

 

  • Practice Makes Perfect

         It’s not what you want to hear when you are looking for public speaking advice but it’s extremely helpful. Learning good speaking skills, rehearsing, and doing more public speaking is essential when wanting to get over a fear of public speaking.

  • Encourage Yourself

        Boost your confidence by talking positively to yourself. Remind yourself of your positive traits and other things you have gotten good at it. Become your own cheerleader and enlist others to join your team as well.

  • Forgive Yourself

         Give yourself permission to make mistakes. Being judged is a primary fear in public speaking. Remove it by becoming aware that no one is perfect and accept that everything will be fine if you make a mistake.

 

Focus On Others

Have you ever heard someone say to picture the audience naked when doing public speaking? This is actually great public speaking advice. It uses the technique of removing the attention from yourself and passing it on to others. Here are a couple other ways of doing so without metaphorically removing your audiences clothes.

Public Speaking Advice

Photography By: Andrej Lišakov

  • Worry Less About You And More About Others

         It’s difficult to focus on two things at the same time. Therefore, let’s remove ourselves from the equation and focus on the audience. Whenever we begin to think about ourselves, find someone else to pay attention to.

  • Find The Supportive Member

        It’s an irrational fear that everyone in an audience will hate you. Most people fear public speaking and will be sympathetic towards you doing what they are afraid of. If one member looks intimidating, look towards another that is paying attention or has a comforting appearance.

  • Remember They’re Really Worried About Themselves

         One great tip is to remember that people are really self-centered. They are not focusing on you as much as you are. They are thinking about their day and their selves. In fact, they are only listening to you to see how it relates or impacts them. Take some of the pressure off of yourself by realizing that no one cares about you as much as you do.

Put Your Heart and Soul Into It

Public Speaking Advice

Photography By: Andrej Lišakov

So far we’ve learned the benefits of uplifting ourselves and using other’s as a distraction. Pouring your heart into your work however, is great public speaking advice. Not only does it reduce the anxiety we’re experiencing but improves delivery of our message as well.

 

  • Give Your Message The Attention It Deserves

         Passion makes for great preachers. Audiences become captivated when they pick up on passion. If you fall in love with your topic, you’ll speak with passion and gain the respect of those listening.

  • Feel Out The Audience   

        Rather than worrying about your performance, look to the audience. Feel out whether they are happy, sad, and bored and adjust to give them what they need. You’ve now added life to your speech.

  • Value The Message More Than Your Ego

         When you value a message, you’ll naturally speak in a manner that reveals it’s importance. You’ll worry less about how you look making a mistake and more about making sure the message gets the attention it deserves.

 

Important Tips To Remember

  • Encourage Yourself
  • Give Yourself Permission To Make Mistakes
  • Remember People Are Really Worried About Themselves
  • Value The Message More Than Your Ego

We’d love to hear from you. Comment your thoughts or feelings below on Public Speaking Advice. Be a part of our community. If you’re too uncomfortable for that at the moment but would still like to talk, reach out to us at Info@GrowAgainCounseling.com

Grow Again Counseling

By: Jordan Joachim

Contact Us

Email:

Info@GrowAgainCounseling.com                                                                                                    

10 tips to conquer a fear of flying

10 Tips To Conquer A Fear Of Flying

Relationships

10 Tips To Conquer A Fear Of Flying

A Therapist's Guide To Combat Flying Fears

     A fear of flying adds to the stress of travel and takes away from it’s beauty. With a fear of flying it’s hard to understand how other’s enjoy being on airplane. This is possible for you however and here are 10 tips from a Therapist on how to obtain it.

10 tips to conquer a fear of flying

You may of seen the stages of grief used when discussing breakup stages. This is because of the similarities felt between losing someone in a relationship to losing someone in life. If you want to successfully overcome the break up stages, have a good understanding of the stages of grief will help tremendously. You should first understand denial, anger, bargaining, depression, and acceptance. Then you should work to be aware of where you currently are and encourage yourself along this journey.

1.) Watch The Sunrise

10 tips to conquer a fear of flying

     Watching the sunrise is one of the most peaceful and tranquil moments of the day. It is also one of the most missed events of the day as few are willing to wake up early enough to see it. Taking an early morning or redeye flight will give you the opportunity to watch the sunrise and avoid the busy crowds. This will help start your day with a sense of peace and reduce the anxiety of being in a busy airport.

2.) Get A Good Deal

     What does saving money have to do with a fear of flying? Airports to tend to lower prices during slower seasons and non crowded flights. Getting a good deal means there is less of chance of you being stressed at a busy terminal. Saving money also makes you feel better and is rewarding in itself. Be flexible with dates and use Google Flights to find slow days of travel.

10 tips to conquer a fear of flying

3.) Avoid Caffeine

10 tips to conquer a fear of flying

      Caffeine stimulates the nervous system and can increase anxiety. While it is nice to have a pick me up, avoiding caffeine when you are already stressed or are wanting to avoid anxiety is a good idea. 

 

4.) Get Lounge Access

      Airport lounges provide a relaxing escape away from the stress of busy airports. Get comfortable before your next flight and take advantage of the complimentary food, beverages, and privacy. An easy way to get free lounge access is by using a credit card that includes it. I’ve included a link for the card that I use that includes this and many other benefits. Don’t be intimidated, it is much easier to obtain than you are telling yourself.

Click here to view Amex card that grants lounge access

 

 

10 tips to conquer a fear of flying

5.) Avoid Stressful Movies

10 tips to conquer a fear of flying

Whether it’s action, horror, or suspense, watching a stressful movie increases our anxiety. If our goal is to conquer a fear of flying, then we don’t want anything adding to our stress level to make this more difficult for us. This also includes the news and any other stress inducing broadcast.

6.) Find Your Stress Ball

      When stressed, the body physically becomes tense and rigid. Stress balls promote relaxation by encouraging the mind and body to loosen up. Whether it’s a stress ball, fidget spinner, or playing with a beaded necklace, find that item that helps you relax.

10 tips to conquer a fear of flying

7.) Bring Healthy Snacks

10 tips to conquer a fear of flying

Grounding is a technique we use to reduce stress and stay in the present. Using your taste sensors is a way to ground yourself. Try eating and focusing on the taste of your healthy snack while stressed. Sunflower seeds and Almonds are high in Vitamin E which also reduce anxiety.

8.) Find Your Happy Place

The mind is powerful. The same way we are able to stress ourselves out by thinking about stressful situations, we can also harm ourselves by thinking about the opposite. When stressed, think about that a place, time, or person that makes you happy. 

10 tips to conquer a fear of flying

9.) Dress Comfortably

10 tips to conquer a fear of flying

The mind and the body are interconnected. By wearing comfortable clothing you are not only avoiding physical discomfort but are telling your body that it is ok to relax. You are communicating that you are less concerned with how you look and more concerned with how you feel.

10.) Bring A Soothing Aide

A soothing aide is anything that calms or relaxes you. For some this can be a religious item or piece of literature. For others it can be the scent of lavender or music from their favorite artist. Do you enjoy drawing or playing music? Download an app to your phone or tablet that allows you to do so. Find that thing that brings you peace and bring it with you on your next trip to conquer a fear of flying.

10 tips to conquer a fear of flying

Important Tips To Remember

  • Avoid stressful times and areas of the airport
  • Avoid food, drinks, and entertainment that increase anxiety
  • Use healthy coping mechanisms
  • The mind is powerful, use it to for good to conquer a fear if flying

We’d love to hear from you. Comment your thoughts or feelings below on 10 Steps To Overcome The Fear Of Flying. Be a part of our community. If you’re too uncomfortable for that at the moment but would still like to talk, reach out to us at Info@GrowAgainCounseling.com

Grow Again Counseling

By: Jordan Joachim

Contact Us

Email:

Info@GrowAgainCounseling.com                                                                                                    

I Can't Stop Thinking About Someone

I Can’t Stop Thinking About Someone

Stress/Anxiety/Relationships

I Can't Stop Thinking About Someone

How To Get Over Someone

It’s a difficult thing to let go of impactful memories and attachments. Teaching your mind to stop thinking about someone it adores requires patience. Here are a therapist’s helpful tips when you can’t stop thinking about someone.

I Can't Stop Thinking About Someone

Photography By: Andrej Lišakov

It may feel as if you can’t stop thinking about someone, but with proper guidance you absolutely can. It is important that you do so in a healthy manner that will benefit both you current self and future relationships. The key to stop thinking about someone is to understand what your mind is telling you, use personal navigation tools to find a place of peace, and encouraging yourself to stay on the path of mental freedom.

Understanding Why You Can't Stop Thinking About Someone

I Can't Stop Thinking About Someone

Photography By: Andrej Lišakov

The obvious answer is because you love or care about them. The answer we are looking for is much deeper than that. Once we understand why, we are able to give ourselves what we are seeking in better ways than we previously imagined.

  • What Do You Miss?

         It is very common for someone to say they can’t stop thinking about someone because they miss them. You need to go deeper however. Do you miss how they treated you? Do you miss how they made you feel? Do you miss their physical characteristics? Understanding this gives us the ability to transfer what we are missing from a person to a scenario. This encourages us to seek this out more than that person.

  • Everything Is A Reminder

        Seeing traits of that person in others and being reminded of them by things, tells us that we have not resolved our internal struggles. Your mind is telling you that you have work to do. Once we have accepted the outcome and no longer fear these thoughts, reminders no longer serve a purpose. Getting over a breakup is not just an accomplishment, it is a process.

  • It’s A Blessing, Not A Curse 

         The constant thinking of an ex is part of the problem, and it is intensified by another part. Our perspective of the breakup determines the process. The breakup and our constant thoughts about our ex are telling us something. Being able to identify and solve this, will not only empower us but also help our future relationships. By looking at this process as a positive opportunity and not just a currently bad experience, we bring peace to ourselves today and tomorrow.

Click Here To Learn How To Get Over Someone

using Personal Navigation Tools

Everyone is different and what works best for everyone is too. Personal navigation tools are techniques and coping mechanisms suited best for you to aide in helping your mental health. Here are just a few that might work best for you.

I Can't Stop Thinking About Someone

Photography By: Andrej Lišakov

  • Grounding Techniques

         Grounding techniques are ways to get yourself centered, present, and away from the thoughts that are bothering you. While used commonly with anxiety, they work well when you can’t stop thinking about someone too. When you begin thinking about that someone, start focusing on the things around you. What do you hear, see, or smell? Do you have something tasty you can taste? What materials around you can you feel. It is impossible to think about two things at once, grounding let’s us think about what we choose.

  • Remember The Bad

       Nostalgia will have you believe that everything was perfect then. Although, no one is perfect. Thinking about the bad traits, characteristics, and things we did not like about her ex can aide us in learning how to get over a breakup. When we start fantasying or obsessing about our ex, thinking of these things will encourage us to move in the other direction.

  • Focus On Yourself

         The truth is that these thoughts are telling you more about yourself than them. For this reason, it is important we think about ourselves to move forward. This is a time where we may be being hard on ourselves. Commit to focusing on your good qualities and goals to increase yourself esteem. This will empower you. When you being thinking about your ex, quickly remind yourself that this means you need to focus on yourself and think about these positive things.

Encourage Yourself

I Can't Stop Thinking About Someone

Photography By: Andrej Lišakov

      You are not your thoughts and they are not in control. If you were never taught this, it can be a hard concept to understand. Don’t be a slave to your thoughts. You can stop thinking about that person by checking your thoughts, reminding them your in charge, and by encouraging yourself.

 

  • Remind Them Who’s In Charge

         Thoughts are electrical signals traveling across synapses in the brain reacting to external stimuli. To put simply, they are assumptions of the brain based upon your conditions. When a thought comes into your mind, you have the ability to say incorrect or we are not focusing on this now.

  • Encouraging Yourself

        Your going through a tough time and this is difficult. Change the narrative in your mind and begin encouraging yourself. When these thoughts occur, be kind and tell yourself “I understand this is difficult but you have the ability to get past this and most definitely will”.

  • Be Patient, Be Forgiving

         This is new a skill and it isn’t common to learn over night. Be patient with yourself as you learn to control your thoughts. During this learning experience, forgive yourself when you struggle. Being hard on yourself will only make it worst. Being encouraging produces far better results than being discouraging.

 

Important Tips To Remember

  • Get to the core of why you’re really having these thoughts
  • Use your personal navigation tools
  • Encourage Yourself
  • Be kind to yourself

We’d love to hear from you. Comment your thoughts or feelings below on I Can’t Stop Thinking About Someone. Be a part of our community. If you’re too uncomfortable for that at the moment but would still like to talk, reach out to us at Info@GrowAgainCounseling.com

Grow Again Counseling

By: Jordan Joachim

Contact Us

Email:

Info@GrowAgainCounseling.com                                                                                                    

Conquering Anxiety When Flying

Stress/Anxiety

Conquering Anxiety When Flying

How To Get Over A Fear Of Flying

Travel is one of the great experiences of life. Anxiety when flying can get in the way of that. Here are some suggestions from a therapist to get you over a fear of flying.

Conquering Anxiety When Flying

Photography By: Tahir Osman

A fear of flying can make a trip for leisure seem like a punishment. If you want to conquer anxiety when flying, you must first understand yourself and where this anxiety is coming from. Utilizing grounding techniques and following these tips will help lessen your fear. After repeated success and encouragement, you may even find yourself come to enjoy it.

Understanding Anxiety When Flying

Conquering Anxiety When Flying

Photography By: Tahir Osman

    Understanding your anxiety, is the first step in understanding how to help yourself. Once we know where our anxiety is coming from, we know where we are also not going. When we understand ourselves, we also understand how to avoid increasing our anxiety.

  • Know Your Symptoms

         Symptoms of anxiety appear different for many. Knowing yours is the first step in knowing what to do. Some examples include heavy sweating, difficulty breathing, or worrisome thoughts.

  • Where Does A Fear Of Flying Come From

        Many people struggle with thought of not being in control. Others have allowed entertainment to influence their fear of flying. The truth is planes are statistically one of the safest ways to travel and you can control how you react to anxious thoughts.

  • What Increases Anxiety

         When trying to reduce worry, it’s a good idea to avoid watching movies involving planes as they are made to play on your emotions. Avoid watching or listening to anything that creates stress and fear. Try to avoid caffeine, as it also increases anxiety.

 

Get Grounded In The Air

     Grounding is a technique to reduce anxiety by helping us stay in the present. While your checking in your bag, also do a reality check.

Conquering Anxiety When Flying

Photography By: Tahir Osman

  • Reality Check

         Tell yourself the truth, that flying is the safest way to travel. Look around at other passengers and see that is normal to relax and be at peace.  

  • Breathing Exercises

        When anxious, the body hyperventilates in an attempt to aide in fighting or running. By utilizing deep breathing, we are telling the body that we are safe and can stop being anxious. Just breathe!

  • Calming Strategies

         Think about what usually helps calm you down or get you in a good mood. Listening to soothing music or religious materials work for many. Get outside of your head, by using your senses to detect things around you. What do you smell and see. Feel the texture of your clothes and snack on something you enjoy.

Tips To Help a Fear Of Flying

Conquering Anxiety When Flying

Photography By: Tahir Osman

      You may not believe just yet, but you can conquer anxiety when flying. Use some of these tips to build experience. With a track record of successful flights, you will give yourself the evidence needed to disprove your fear of flying.

 

  • Social Support

         If your traveling with someone, let them in on what you need to help your fear of flying. If flying alone, call a friend before boarding. Also, the flight attendants have seen this many times. Let them know you are uncomfortable and they will be there to check on you throughout the flight.

  • Airplane Lounges

          Airplane lounges are a great way to get away from the stress and tension in the airport. Whether you pay for entrance or use one of the perks of a travel credit card, these spaces make waiting for your flight very enjoyable. If no lounges are present, seek out a quiet area of the airport to relax.

  • Keep Encouraging Yourself

 

         Once you understand your anxiety and create a personalized plan, it is important you remember to encourage yourself. Remind yourself of what you know and tell yourself what you need to hear to calm yourself. Celebrate each time you successfully get through flying using these methods, because you are one flight closer to conquering your anxiety when flying.

Important Tips To Remember

  • Know where your anxiety is coming from
  • Get grounded
  • Use what works for you
  • Keep encouraging yourself

We’d love to hear from you. Comment your thoughts or feelings below on Conquering Anxiety When Flying. Be a part of our community. If you’re too uncomfortable for that at the moment but would still like to talk, reach out to us at Info@GrowAgainCounseling.com

Grow Again Counseling

By: Jordan Joachim

Contact Us

Email:

Info@GrowAgainCounseling.com                                                                                                    

Overcome Anxiety At Work

Overcome Anxiety At Work

Stress/Anxiety

Overcome Anxiety At Work

How A Happy Wife Builds Your Self-Esteem

     Getting yourself to work is tough and having anxiety at work doesn’t make it any easier. There is a way to overcome this however. Follow along to get a therapist’s perspective.

Overcome Anxiety At Work

Photography By: Andrej Lišakov

Anxiety can make life very difficult. Anxiety at work can get in the way of our ability to provide for ourselves and further our careers. In order to overcome anxiety at work, we first need to understand where this anxiety is coming from. Then, we become aware of our own personal ways to combat it and encourage ourselves throughout this battle.

Understanding Anxiety At Work

Overcome Anxiety At Work

Photography By: Andrej Lišakov

     While we wish we could ignore it, exploring it as actually how we get rid of anxiety. We need to understand anxiety to properly treat it. We need to know where it is coming from if we want to also send it away.

  • What Are Your Symptoms

         Anxiety reveals itself both mentally and physically. How does it present for you? Common symptoms include increased heart rate, difficulty breathing, crippling fear/worry, and difficulty thinking. 

  • Reliving The Past/Destroying The Future

        Just because something has happened once, doesn’t mean it will happen again. Our fears are not our realities. Anxiety tells us to worry about the past repeating itself. Anxiety tells us every fear will come to life.

  • Investment Into Our Future

         Situational anxiety is caused by factors outside of ourselves. Examples of this can be presenting a project or talking to someone who we view as important. Biological anxiety comes from within ourselves.  The disruption of serotonin neurotransmitters can cause anxiety.

 

What Will Work For You

     I am a firm believer of person centered therapy. Person centered therapy looks at many effective ways to treat mental health symptoms but utilizes the specific ones that would work best for you. Create a plan specific to you combat anxiety at work.

Overcome Anxiety At Work

Photography By: Andrej Lišakov

  • Knowing Yourself

        Choosing honesty over pride, explore who you are. Look at your behavioral patterns and efforts of attempts. We’re not yet judging ourselves, we are only exploring ourselves.

  • What Has Worked For You

        Think about methods or techniques you have used that have worked. Whether big or small, what were those things? While we want healthy choices, let’s also understand why some poor choices may have worked.

  • What Is Ineffective For You

         What have we done that has provided little to no results? What is no longer or has never served our goal of combating anxiety? Awareness will prepare us to create a better plan to treat anxiety at work.

Encourage Yourself, Discourage Anxiety

Overcome Anxiety At Work

Photography By: Andrej Lišakov

Encouraging ourselves is empowering ourselves in our personal battles. It is important that this encouragement is meaningful if we want it to work. Once we know ourselves, we know how to encourage ourselves. Discourage anxiety at work by actually encouraging yourself.

  • Self-Empowerment

         Many times we look to other things or people to lift us up. Unfortunately they may not always be there. Self-empowerment ensures that no matter where you are, you have what you need to persevere…you!

  • What Sounds Good To You

        There are many ways to be encouraging. You can remember times where you were successfully, tell yourself something uplifting, or remind yourself that everything will be ok.

  • Be Kind To Yourself

         This is a process and will take some time. When you do well, congratulate yourself and celebrate. When you fall short, remind yourself that you aren’t perfect but are learning. Doing both of these things encourages us to keep going.

Important Tips To Remember

  • Don’t ignore anxiety, explore it
  • Know the source of your anxiety at work
  • Encourage yourself to discourage anxiety
  • Be kind to yourself

We’d love to hear from you. Comment your thoughts or feelings below on Overcome Anxiety At Work. Be a part of our community. If you’re too uncomfortable for that at the moment but would still like to talk, reach out to us at Info@GrowAgainCounseling.com

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By: Jordan Joachim

Contact Us

Email:

Info@GrowAgainCounseling.com                                                                                                    

What is a relationship anxiety disorder

What Is A Relationship Anxiety Disorder

Anxiety/Relationships

What Is a Relationship Anxiety Disorder

How To Overcome Relationship Anxiety

     Whether you are uncertain what you are feeling or feeling anxiety in your relationships, asking what is a relationship anxiety disorder is a good place to start. Follow along as we get you to the answer you are really looking for.

What is a relationship anxiety disorder

Photography By: Blake Cheek

The Diagnostic and Statistical Manual of Mental Health Disorders does not include a relationship anxiety disorder. What you may be considering a relationship anxiety disorder can however be anxiety that has impacted your relationship or anxiety that you are feeling within your relationship. Follow along to get better understanding and overcome this feeling.

If Not A Relationship Anxiety Disorder,
then what?

What is a relationship anxiety disorder

Photography By: Blake Cheek

The good new is you don’t have a relationship anxiety disorder, because they don’t exist. The bad news, is now you are wondering what it can be. Fortunately for you, as therapists, we understand how you are feeling.

  • Distrust

         Feeling as if your partner isn’t loyal or can’t be trusted. Thinking that they are hiding something from you. Believing that their words are untrue and their behavior is manipulative.

  • Worry

        Being troubled by thoughts of being inadequate. Judging yourself harshly in your ability to be a good partner. Obsessing over the idea that your partner is not or can not be happy with you.

  • Fear

         Experiencing the uncomfortable belief of your partner cheating on you. Being negatively effected by the thought that your partner is going to leave you. Contemplating or actually sabotaging your relationship because of the belief that it will be better if you initiate ending things.

 

Sources of Relationship Anxiety

     For some, this stems from holding onto past experiences. For others, it can be the manifestation of insecurities. We also can not dispel the possibility of these symptoms being the manifestation of another anxiety disorder.

What is a relationship anxiety disorder

Photography By: Blake Cheek

  • Reliving Past Relationships

         While some may see the red flags that were present in their last relationship, others may find themselves reliving this experience despite things being different. Holding onto the past dooms us to make it our future.

  • Low Self-Esteem

        When we have low self-esteem it is easy to view ourselves as inadequate. If we don’t value ourselves, it is only natural that we believe others don’t as well. This makes the though of being cheated on or dumped seem more rational.

  • An Actual Anxiety Disorder

         A social anxiety disorder can be the source of fear of being rejected or humiliated. A separation anxiety disorder can feed our fears of being cheated on or being dumped.

Overcoming Relationship Anxiety

What is a relationship anxiety disorder

Photography By: Blake Cheek

       While a relationship anxiety disorder does not technically exist, relationship anxiety does and is very common. Thankfully, it is something that we can overcome, 

  • Don’t Believe Everything That You Think

         First it is important that you accept that you are not your thoughts. Thoughts are simply assumptions you are making. You are not the things you assume. Next, we must accept that not everything we assume is true. When combating relationship anxiety we must be willing to question our thoughts. 

  • Increase Your Self-Esteem

        When we see and believe our value, we believe others can as well. When we see ourselves as highly valuable, we stop seeing ourselves as inadequate and start seeing ourselves as beings worthy of the highest love. If a partner neglects us, we know it is their loss and seek out someone more deserving. 

  • If you love something, let it go

         Relationship anxiety encourages us to consistently worry and smother our relationships. A healthy relationship doesn’t require stress and manipulation to survive. Be a good person, be in a healthy relationship, and let it go where it is supposed to go. If it is worth love, it will not need to return because it will stay exactly where it belongs.

 

Important Tips To Remember

  • There is no such thing as a relationship anxiety disorder
  • Anxiety can come from past relationships or insecurities 
  • Don’t believe everything you think
  • Don’t focus on controlling your partner, focus on increasing your self-worth

We’d love to hear from you. Comment your thoughts or feelings below on What is a relationship anxiety disorder. Be a part of our community. If you’re too uncomfortable for that at the moment but would still like to talk, reach out to us at Info@GrowAgainCounseling.com

Grow Again Counseling

By: Jordan Joachim

Contact Us

Email:

Info@GrowAgainCounseling.com                                                                                                    

successfully overcome anxiety and dating

Successfully Overcome Anxiety And Dating

 

Anxiety/Relationships

Successfully Overcome
Anxiety And Dating

Encourage Yourself,
Don't Give Up On Yourself

     Anxiety has the potential to negatively impact our dating and relationships. Although, it doesn’t have to. Follow along, to learn how to successfully overcome anxiety and dating.

successfully overcome anxiety and dating

Photography By: George Dagerotip

Anxiety, believe it or not serves a purpose. The problem however, is that it sometimes takes it’s job a little to serious or shows up when it’s supposed to be off. The key to successfully overcoming anxiety and dating is to understand the purpose of your anxiety, ground yourself, and then encourage yourself to be yourself.

Why Do I have Anxiety?

successfully overcome anxiety and dating

Photography By: George Dagerotip

     Anxiety is a symptom of the body being in fight or flight. Your body is attempting to protect you from something. It isn’t always justified however and being aware of why you are having it, can help us overcome it.

  • Have You Been Through This Before

         If you gone through a trauma or similar uncomfortable experience, your anxiety can be warning you to be careful. Whether your anxiety is correct or not, tell yourself that just because something happened once, it doesn’t mean it is happening again.

  • Fear of Judgement

        Do other’s opinions make you uncomfortable? We all want to be in a relationship but it needs to be with the right person. Take the pressure off of yourself. Remind yourself that you are seeing if this person is a good fit for you. They are also worried about their impression. Moving the concern from yourself to them will help take your mind off of your anxiety.

  • Trying Something New

         Anxiety can arise whether it’s a new type of person, location, or experience. We fear what we don’t know and we don’t know what we haven’t tried. It’s normal to feel a little anxiety surrounding this. Tell your date that this is new for you and they will be reminded when it was new for them as well. Now you have something to relate to, rather than separates you. The bonus is, it won’t be new after this as well.

How To Ground Yourself During
Anxiety and Dating

     One of the best ways to combat anxiety is grounding. This isn’t any different for dating. Grounding is a therapeutic technique to help you stay present and in reality. Here is how we apply it to dating.

successfully overcome anxiety and dating

Photography By: George Dagerotip

  • Take In The Atmosphere

         If worrying about yourself is causing you anxiety, take a moment to take in the atmosphere. What do you smell? What sounds are around you? What can you see happening all around? This brings us back to reality and takes our mind off of ourselves.

  • Where Are Your Feet

        Is thinking about the past or future bothering you? Take a moment to actually think about where you are. Is the seat comfortable? What part of your body feels the most relaxed? Where is your weight being distributed? Being very alert of where we are physically helps us combat thoughts about the past and future.

  • Use Your Date

         Take the pressure off of yourself by using your date. Do what this was all about in the first place. Get to know them by being super observant. What makes the way they talk different from others? Try to notice a unique facial expression they make and compliment it. When they talk, repeat their words in your head. This will make you a better listener, stop you from thinking about what you want to say, and encourage you to say something aligned with what they just did.

Encourage Yourself to Be Yourself

successfully overcome anxiety and dating

Photography By: George Dagerotip

      Trust me, be yourself. You are looking for someone that likes you. We can’t find them if you aren’t being you. If the person your dating doesn’t like you, we can save time by moving on and give our energy to the person who does.

 

  • I’m Awkward

         Good news, many people find this attractive. It also gives others permission to take off the mask they are wearing. We appreciate genuine people. 

  • I Don’t Know What To Say or DO

        How fun, you now get to date yourself and someone else. Find out who you are by trying and saying different things. It’s a learning experience. Have fun with it. 

  • Encourage Yourself

         We’ve learned where anxiety comes from and know that it doesn’t have to stay. Knowing is half the battle though. We now have to remind ourselves that it is ok and give ourselves permission to be ourselves. That’s right, we can successfully overcome anxiety and dating by giving ourselves permission to be ourselves. When anxiety arises, tell your body thank you but everything is ok. I am safe, this is normal, and I give myself permission to be myself.

 

Important Tips To Remember

  • Anxiety is a warning but not every warning ends in disaster
  • Use grounding exercises to take control 
  • You want to find someone that likes you, not who you are pretending to be
  • Be yourself

We’d love to hear from you. Comment your thoughts or feelings below on Successfully Overcome Anxiety And Dating. Be a part of our community. If you’re too uncomfortable for that at the moment but would still like to talk, reach out to us at Info@GrowAgainCounseling.com

Grow Again Counseling

By: Jordan Joachim

Contact Us

Email:

Info@GrowAgainCounseling.com                                                                                                    

Disrupting Anxiety About Anxiety Symptoms

Disrupting Anxiety About Anxiety Symptoms

Anxiety

Disrupting Anxiety About Anxiety Symptoms

How To Stop Anxiety

     Having anxiety feels unfair, but having anxiety about anxiety seems cruel. It is a circle of anxiety feeding anxiety that needs to be stopped. Continue reading to learn about disrupting anxiety about anxiety symptoms.

Disrupting Anxiety About Anxiety Symptoms

Photography By: Andrej Lišakov

Disrupting anxiety about anxiety symptoms starts with understanding where and why you are having anxiety. Try not to fight your anxiety. Try to understand it. Your body is talking to you, so listen and take part in this conversation. Once we understand the anxiety and have the ability to communicate with it, we’re ready to bring our mind back to a place of peace.

Why Am I Having Anxiety About Anxiety Symptoms?

Why do I have anxiety?

Photography By: Andrej Lišakov

     Anxiety has a purpose. It may not always be correct or for good reason, but anxiety is actually trying to serve you. Once we can understand our anxiety, we can begin to correct it.

  • Anxiety Has A Purpose

         What do a smoke alarm, alarm clock, and police siren have in common? Yes, they are all loud and annoying but they have a purpose. They are attempting to warn us and get our attention. While they are uncomfortable in that moment, they are trying to help. Anxiety believes it is trying to do the same. It is attempting to warn or caution us about something we are worried about.

  • Your Body Is Talking To You

         As our heart rate increases, we find it hard to breath, and we begin to sweat, our bodies are telling us we are in fight or flight. The release of adrenaline that we feel while we pause turns into anxiety. Our body is telling us fight or run away. If our body is incorrect, then we need to learn how to talk back to it.

  • Anxiety About Anxiety

         When we don’t understand our anxiety, we don’t know how to deal with it. If we don’t know how to deal with it, we are going to be afraid of it. Now we are not only feeling anxiety but we are also fearing having the anxiety itself. It’s vicious cycle to be in. Let’s step out of the cycle of having anxiety about anxiety symptoms.

 

Ride the Wave

     Naturally, we want to fight this feeling of discomfort. This is a bad idea however. Rather than solving our problem, we’ve entered a lifelong agreement to compete with it. Be like a surfer, rather than fighting those huge waves of anxiety, learn how to surf them. Consider the next section a free surfing lesson.

Disrupting Anxiety About Anxiety Symptoms

Photography By: Andrej Lišakov

  • Understand Where It’s Coming From

         This is the first step. Think about what triggered this feeling and when we first started experiencing it. If our body is trying to warn us, why is this so dangerous? Has this warning helped us before and do we need it now.

  • What Has Worked For You In The Past

        What have you used in the past to soothe this feeling? Thinking about this gives us more than a tip of what to do, it reminds us that we have the ability to get through it. If you have gotten through anxiety without an understanding of it, imagine what you can do with an education on it. Know you will get through this and create healthy ways to calm your mind.

  • It’s Going To Be Ok

         Now that we understand where it is coming from and are aware that we have the ability to push through, we can tell ourselves to relax. We can tell ourselves that we don’t need to be afraid. We are safe and it is going to be ok. Get involved with the conversation of your body. Once your mind understands this, actually tell your body that is going to be ok.

Enjoy Life Again

Disrupting Anxiety About Anxiety Symptoms

Photography By: Andrej Lišakov

      The goal is for us to understand what anxiety is and how to deal with it. Being aware of our history and ability, we remind ourselves that we are going to be ok. Once we are able to turn off that alarm clock, we can wake up and get back to enjoying our days.

  • False Alarm

         Anxiety is a warning, but not all warnings end in disaster. Once we are aware of this, why allow this annoying alarm to continue. Tell your body that it was just a false alarm.

  • Turn Off The Alarm

         After a repeated pattern of false alarms, we can begin the final step. We can now turn this alarm off. Unfortunately, there is no button for this. This happens naturally on it’s own as we repeatedly get through each anxiety attack successfully. Don’t worry it gets easier. It get’s better!

  • Get Back To Enjoying Life

         What would you do if you didn’t have anxiety? Where would you go? Who would you love? This is who you are, not your anxiety. Now that anxiety no longer has any power over you, get back to doing you. Get back to enjoying your life.

 

Important Tips To Remember

  • Your body is talking to you
  • You have the ability to get through this
  • Remind yourself that it will be ok
  • Some alarms are just false alarms
  • Turn off the alarm, wake up, and enjoy your day

We’d love to hear from you. Comment your thoughts or feelings below on Disrupting Anxiety About Anxiety Symptoms. Be a part of our community. If you’re too uncomfortable for that at the moment but would still like to talk, reach out to us at Info@GrowAgainCounseling.com

Grow Again Counseling

By: Jordan Joachim

Contact Us

Email:

Info@GrowAgainCounseling.com