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February 20, 2020 by Corrick Woodfin Leave a Comment

How to Set Healthy Boundaries

Relationships can only be healthy when both people have the space to be themselves and maintain their personal integrity. Sadly, many people find themselves in relationships, romantic and otherwise, with people who do not respect boundaries and feel entitled to have their needs met regardless of the other person’s. These people most likely grew up in households that were unsafe and unstable, and where there was a constant invasion of personal boundaries.

If you can relate, chances are you have a hard time creating healthy boundaries to create the life experience you wish to have. Here are some ways you can begin to do so:

Identify Your Limits

You can’t set boundaries unless you discover where it is you personally stand. You’ll need to take a bit of time to recognize what you can and cannot tolerate. What makes you happy and what makes you feel uncomfortable and stressed? Only until you have made these discoveries can you move on to the next steps.

Don’t Be Shy

People who have similar communication styles are easy to engage with. These people will quickly understand what your new barriers are. But people who have a different cultural background or personality may not easily understand your boundaries. With these people, it’s important to be very clear and direct.

Pay Attention to Your Feelings

People who have a hard time setting boundaries don’t often allow themselves to acknowledge their own feelings because they’re usually too busy worrying about everyone else’s.

You’ll need to start recognizing how people make you feel in order to know whether your new boundaries are being crossed or not. When you’re with someone, make mental notes, or even jot down in a journal how that interaction made you feel.

If, after spending time with someone, you feel anger or resentment, this is a sign that the person may be overstepping your boundaries. Reiterate to this person what your boundaries are. If they continue to disrespect you and them, you will want to cut yourself away from further interactions.

Make Self-Care a Priority

Put yourself and your needs first. This may feel strange and even somehow wrong if you’ve spent your entire life taking care of others. Give yourself permission to feel your feelings and get what you need to feel happy and well.

Speak with Someone

If you’ve spent an entire life with a sense of low self-worth, you may find setting boundaries quite difficult. In this case, it’s important to speak with a therapist that can help you discover where these feelings are coming from and how to change your thought patterns and behavior.

If you’d like to explore therapy, please get in touch with me. I would be happy to help you on your journey toward self-care.

January 30, 2020 by Corrick Woodfin Leave a Comment

4 Ways to Reduce Anxiety on Your Coffee Break

According to the Anxiety and Depression Association of America, anxiety disorders affect roughly 40 million people over the age of 18 in the United States. Though these disorders are highly treatable, only 36.9% of those with anxiety seek treatment. Perhaps this is because of busy schedules or a lack of insurance that causes so many people with anxiety to suffer in silence.

But there are proven strategies you can do that don’t cost a penny and take little time. In fact, you could do any of the following strategies on your lunch or coffee break. Here are some ways to reduce your anxiety:

Breathe Deeply

According to a study published by the Journal of Emergency Medicine, 30% of people who go to the ER with complaints of chest pain and no evidence of coronary artery disease are actually suffering from a panic attack. Why is this so common?

When we are stressed or anxious, we tend to over-breathe or under-breathe. This can cause dizziness and hyperventilation. Deep breathing is a powerful way to gain control over your breath and reaction to a panic attack. Studies show taking slow, deep, breaths soothes our nervous system and increases brain activity. And you almost immediately feel a calm settle over you. Try it for yourself.

Try Listening Meditation

One way to get your mind to settle down is to meditate. And one of the easiest ways to meditate is to practice listening meditation. This is exactly what is sounds like. Sit quietly, eyes closed, and begin to listen to the ambient sounds in the room. What do you hear? Buzzing lights? A fan? Someone cough? Birds outside? A lawnmower? Just be aware of all the sounds and try and expand that awareness to hear as much as possible. This form of meditation is fun and effective, because you cannot possibly listen, truly listen, and think at the same time.

Take a Walk

Nervous energy needs to go somewhere – it has to be burned. Taking a 15- minute walk around the block can be a great way to get rid of this energy while breathing deeply. As a bonus, your body releases feel-good chemicals like endorphins when you exercise.

Don’t Drink Coffee

Yes, I am asking you on your coffee break to not drink coffee. Or soda. Caffeine and sugar can exacerbate anxiety by making us feel jittery and nervous. You are far better off sticking with water.

I hope you will give these anxiety-busting strategies a try. If you feel they are not helping as much as you need and you would like to speak with someone, please get in touch with me. I’d be happy to speak a bout treatment options with you.

January 28, 2020 by Corrick Woodfin Leave a Comment

5 Foods & Beverages That Can Cause More Anxiety

Most people know that a healthy diet is important in managing weight and aging well. But what many people don’t realize is that the foods we eat can significantly alter our mood.

While eating foods rich in protein, antioxidants and omega-3 fatty acids can help fight depression and other mood disorders, eating the wrong kinds of food can cause depression and anxiety and even worsen symptoms.

If you have panic attacks or suffer from a mood disorder, it’s important that you can identify which foods may trigger or exacerbate symptoms. As a general rule, the following 5 foods should be avoided if you suffer from anxiety.

1. Coffee

Have you ever had one too many cups of coffee and a little while later had the jitters? Coffee can worsen existing anxiety and even cause it in people who don’t normally suffer from it. Caffeine increases cortisol levels (one of our “fight or flight” hormones), which in turn makes you feel stressed even when there is no external stressor.

According to research, lower intakes of coffee (less than 6 cups per day) has been linked to less depressive symptoms.

2. Alcohol

It has been said that one or two glasses a day of alcohol such as wine is good for your heart. While this may be true for those that don’t suffer from anxiety, those that do should steer clear of alcohol. The National Institute on Alcohol Abuse and Alcoholism has stated that alcohol may worsen mood and contribute to anxiety.

3. Sugar

Often people reach for sugary foods like cookies and candy when dealing with a mood disorder. While it may seem these sweat treats are soothing in the moment, sugar actually makes your negatively feelings worse. A diet high in sugar causes spikes and drops in blood sugar levels, which can wreak havoc on your moods and cause you to have panic attacks. Though delicious, avoid sugary foods as much as possible.

4. Trans Fat

It turns out trans fats found in foods like French fries and packaged snacks are not only bad for your health but for your mood as well. In fact, studies have found that foods containing trans fats, also called hydrogenated fats, can increase your risk of depression.

A study, published in the International Journal of Food Sciences and Nutrition, examined the brains of rats and found that prolonged consumption of trans fat led to more anxiety-like symptoms.

5. Gluten

You don’t have to have Celiac’s Disease to be bothered by gluten. Many people don’t realize they have an intolerance to gluten that often shows up in the form of anxiety and panic attacks. A study published in the U.S. National Library of Medicine found that those with gluten sensitivities are more prone to feeling anxious after eating wheat.

While cleaning up your diet can help you deal with your anxiety, sometimes diet alone is not enough. Therapy can help you to identify the root cause of your anxiety and cope with it.

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.

January 24, 2020 by Corrick Woodfin Leave a Comment

5 Ways to Effectively Manage Anxiety

If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While anxiety can feel debilitating, there are ways you can manage it.

Slow Your Breathing

When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.

When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.

Limit Caffeine

Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.

Exercise

Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.

Make a List

One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.

Remind Yourself of Reality

When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.

It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.

If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.