Tag: Stress

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Anxiety affects many people, and sometimes it may seem impossible to stop worrying about things you cannot control. These questions and fears can be paralyzing and sometimes might affect your daily life. However, there is a way to push these fears aside and get on with your normal routine.

Start by letting yourself worry, but only for a certain amount of time. Set a time each day to go over these worries, for example 20 minutes each day at noon. It should be a time of day far from bedtime, but during this period you’re allowed to worry about whatever is on your mind.

Outside of this time however, no worrying allowed. If a worry comes up during the day, write it down and save it for your worry period.

During your worry period, ask yourself if this problem can actually be solved. If so, start thinking of ways you can solve the problem and find a solution. If it’s not a problem that can be solved, you must find a way to accept that, so you don’t continue to worry about it.

Another good way to combat anxiety is to be aware of how others make you feel. The way other people act around us can be contagious, so pay attention to they way other people affect you. Keeping a journal is a good way to take note of this behavior so you can avoid these people in the future.

When you start to notice certain people making you feel anxious, make an effort not to be around those people. Perhaps a certain conversational topic makes you feel anxious, so make note of it, and avoid that topic from now on.

By following these simple tips, you will be able to control and combat your anxious feelings from now on.

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This blog is written and published by Lindner Center of HOPE.

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Everyone seems to have busy schedules these days and stress is something nearly everyone suffers from as a result of it. Luckily, there are several things we can do to relieve stress in our everyday lives.

Massage. Getting a massage is a great way to relieve stress. It’s a way to relax your muscles, reduce pain, and improve circulation, which puts you in a mental and physical state for relaxation.

Meditation. From 15-30 minutes each day, meditation can serve as a great stress reliever. To meditate, give yourself some quiet time to let your thoughts run wild or to simply focus on your breathing. This small section of peace in your day can help you deal with stress, and perhaps relieve some.

Exercise. No matter what the physical activity is, this allows you time alone with your thoughts, while at the same time, releases endorphins to the brain, which make you feel better. Physical exercise also prevents obesity and additional health problems, which gives you less to be stressed about.

Organization. When you’re organized, you have greater peace of mind. The mind can rest when you know everything is in its proper place, and when things are clean. Even the sight of clutter has been said to cause stress, so tidy up!

Eating healthy. Foods that are high in fat or sugar have proven to be a source of depression. Some foods, including blueberries, salmon, and almonds, are said so be especially effective in reducing stress. It’s also a good idea to avoid caffeine after lunch so you can get a good night’s rest.

Disconnect. Letting go of your cell phone or lowering your internet use can lower stress by blocking some of the sources of stress. So turn off your electronics and live in the moment for a little while.

By following these easy ways to relieve stress, you’ll find yourself less tense and better able to tackle daily challenges.

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This blog is written and published by Lindner Center of HOPE.

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The prevalence of the “quarterlife crisis” – essentially, a midlife crisis that occurs in your 20s – seems to be on the rise.

Many young people experience some degree of stress, self-doubt and lack of motivation upon entering the “real world” after college. However, the phenomenon of the quarterlife crisis seems to be increasingly common as fewer young adults reach the traditional milestones of success, though pressures to achieve them remain the same.

Research shows that up to 86 percent of young adults feel pressure to succeed in careers and relationships by the time they reach age 30. However, only 11 percent actually attain conventional markers of achievement such as obtaining a steady job, getting married and having children by their 30th birthday. Likely due to this discrepancy, up to 73 percent of 26 to 30 year olds may experience a quarterlife crisis.

So what are some things you can do to deal with a quarterlife crisis? Experts say it’s important to redefine your idea of success and stop comparing yourself to others. Instead of despairing over why you don’t have your dream job or the perfect relationship, try defining success by what you have to offer others. Try volunteering and other skill- and character-building activities. Remember that life is not a race and that everyone is on their own path.

Dr. Paul E. Keck, Jr., President and CEO of Lindner Center of HOPE, recently gave a talk on this subject on LA Talk Radio’s Answers 4 the Family radio show. Check out Dr. Keck’s talk, “Failure to Launch – What’s Really Holding Back Emerging Adults?”

In some cases, quarterlife crises may lead to anxiety, depression, eating disorders or even addictive disorders. If you or a twenty-something family member is displaying signs of a psychological or addictive disorder, it’s important they receive prompt and effective treatment. Contact Lindner Center of HOPE for more information on screening and treatments for mood disorders and other conditions.

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This blog is written and published by Lindner Center of HOPE.

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Stress shows no boundaries. It hits everyone—not just the patient in your waiting room, or the parent who says they’ve hit bottom and don’t know where else to turn, or your staff person working endlessly to meet deadlines and improve the bottom line. Economic pressures, unrelenting competition, never-ending work hours and shoestring budgets can take a toll on the high level professional or executive as well.

“We know that stress has physical and emotional effects on people and can create positive or negative feelings,” says Dr. Robin Arthur, Chief of Psychology at Lindner Center of HOPE. “Stress can help compel us to action,” she says. “But stress can be brutal and cause health problems such as anxiousness, depression and addiction issues. Often when leaders are stressed they look for ways to help them cope and those ways aren’t always healthy,” says Dr. Arthur. Busy executives self-medicate with alcohol or sleep aids or experience deteriorating relationships, irritability and isolation.

Research conducted by global business management, Towers Watson which surveyed HR professionals at 316 US organizations identified “opportunities for promotion” as the top reason that high performers would leave a company.  In a separate survey of 10,000 employees across the country, results indicated that the number one reason high achievers leave a company is because of—stress.  Interestingly, out of the five potential causes cited by HR professionals that top-performing employees would leave, not one of the reasons included stress.

Most business executives, care providers and other high level employees are conditioned to not show their stress. So symptoms manifest in anger, increased substance use, depression and difficultly at home or with relationships. But when the culture of an organization permits their executives to acknowledge their stress and its subsequent reactions, only then can progress and wellness take place.

“Balance is the key,” Dr. Arthur said. “The goal should not be to eliminate stress but to learn how to manage it and use it to our benefit. Finding the optimal level of stress can be motivating without being overwhelming.” Just as there are many sources of stress, there are many possibilities for its management. All require working toward personal change – changing the source of stress and reactions to it.

Tips for Managing Stress:

  • Become aware of stressors and emotional and physical reactions
  • Focus on strengths, recognize what you can change, pursue realistic goals
  • Reduce the intensity of your emotional reactions
  •  Learn to moderate your physical reactions to stress
  • Exercise; eat well; avoid nicotine, excessive caffeine and other stimulants
  • Develop supportive relationships
  • Create a game plan and think things through

About Lindner Center of HOPE:

Lindner Center of HOPE provides patient-centered, scientifically-advanced care for individuals suffering with mental illness. A state-of-the-science, free-standing mental health center and charter member of the National Network of Depression Centers, the Center provides psychiatric hospitalization for individuals age 12-years-old and older, outpatient services for all ages, research and voluntary, residential services. The Center’s clinicians are ranked among the best providers locally, nationally and internationally.

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