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Feeling Irrational? Your Stress Response May Be To Blame

4/13/2020

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It’s hard to imagine how normal life was just a few weeks ago. Can you believe it hasn’t even been one month since the ‘Stay at Home’ order went into effect in Ohio? So many aspects of our lives have changed since the end of March and now we are in this surreal limbo – without certainty of what the rest of our year may look like or how the changes implemented over the last 3 weeks may impact the course of our lives. ​

I hesitate to even type out those words – fearing it’s only my own anxiety speaking. I can only image how others are possibly experiencing similar ‘worst case scenario’ thinking right now though and so I want to bring some validation for you all. We are in uncertain times, and with uncertainty comes anxiety and increased stress. Considering the threat we are collectively experiencing (A.K.A. The physical, emotional and economic impact of COVID-19), it makes sense that our bodies are responding and attempting to protect us. Maybe you’ve noticed these changes, maybe you haven’t. Let’s explore a little, shall we?
Have you been reacting to stress differently than you’re used to? Perhaps you’ve been berating yourself for making ‘irrational’ or ‘emotional’ decisions. Maybe you’ve been feeling exceptionally tired from a lack of quality sleep lately - Especially with the multiple tornado warnings which have occurred within this pandemic. Are you feeling unable to slow down for a moment to even wonder why these changes have occurred? If you answer ‘yes’ to any of these, you’re not alone. 
 
The body has a structured response to stress – it’s the only way it knows how to protect us from danger. Without getting too deep in the neuro-psych stuff, we basically we have a primitive brain whose primary focus is to protect us at all costs. It is constantly searching for possible threats so it can then switch on our protective system – Our Fight/Flight/Freeze response. 
 
Among the physical symptoms shown to the right, there are emotional and mental effects as well when stress becomes a chronic experience. As stress and anxiety increase, our ability to think ‘rationally’ or ‘logically’ decreases. If you have been feeling like you are ‘in a fog’ or simply ‘not yourself’ lately, the increase of stress underlying your daily life since the COVID-19 pandemic began may be to blame. If this is the case, and you have the time and resources to do so, I strongly encourage you to set aside some time for yourself, take a few deep breaths and engage in an activity which brings you joy. You can also check out these previous posts for some self-care tips to get the ball rolling. 

Be well and take care, 

Katie
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Coping through the COVID-19 pandemic

3/25/2020

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I am going to be honest with you all…
 
Even being a trained and licensed mental health counselor, I am not immune to the stress we have all found ourselves under amidst the COVID-19 pandemic. I think it is safe to say we are all feeling the impact of these worldly changes to some degree and these changes have thrown us off balance in many ways. 
 
It is far too easy to get caught up in the daily ‘breaking news’ headlines which feed into what seems like a failing sense of security. I know I have fallen into this trap as of late, and am doing what I can to dig myself out of it. 
 
A colleague recently told me their mantra for how they are staying sane during these trying times: Focus on what is true today. 
 
            Do you have enough food?
            Do you have a roof over your head?
            Do you have running water?
            Are you able to connect with loved ones, even from afar?

This mantra can be seen as a gratitude practice as well. When we are placed in times of uncertainty, we must remember what is true, what we can control and the silver linings within the chaos. For additional reading on this topic, check out this great article by the Harvard Business Review. The author puts a name to our current collective experience and provides easy to follow guidelines for how to cope. 

Be well and stay safe, 

​Katie
            
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Taking Care of Yourself Amidst a Health Crisis

3/18/2020

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​Social distancing can look and feel a lot like isolation, but let us not forget about our loved ones, communities and our own self-care. With so much fear, stress and anxiety being felt during the impact of these uncertain times, I want to take a few minutes to review what could be helpful for us all right now:

  • Take breaks from news and social media - We all want to stay as up to date as possible, I get it – and this is important to do as new information is being released rapidly. Your stress levels and general well-being are important too though. I promise, whatever news stories you are planning to look at will be there after you take a break from them. 
 
  • Do something fun! Yes, these are worrisome times. Yes, there is a lot that we don’t know. Yes, there are changes in our world right now that are outside of our control. All the more reason to get outside of our worried minds and engaged in an activity that actually brings us joy! Whatever this means for you – watching movies, self-care, yoga, card games, video chatting with friends or family, puzzles (my personal favorite), organizing or cleaning your room/apartment/home, reading, crafting, painting, drawing, coloring, etc. 
 
  • Stay active -  Even though going to the gym may not be an option right now, there are so many ways to stay active at home. Check out YouTube for free workout videos or create your own! Staying active will keep your body and mind healthy, along with added stress reducing benefits! Really, it’s a win-win when you get moving.
 
  • Eat well – Do what you can to feed your body nutritious food. Make sure you are getting enough calories and have healthy options on hand, if possible. Here is just one quick blog post about eating healthy during this health crisis.  If this one doesn't suit your needs, there are many more where it came from. Do some research to find what may work for you and your family. 
 
  • Look outside – This can be both literal and metaphorical. Look outside, open the windows, take a walk if you feel comfortable doing so. The non-literal side to this is to look outside of yourself. It is easy to get lost in our worries and thoughts. Take some time to slow down and look to something bigger than yourself. Perhaps this is a higher power, your religion, or spirituality in general. Check in with this part of yourself and be curious about what you find. 
 
I hope these tips will provide a good start to re-connecting with yourself and your world. You can also check out a previous post of mine for additional info. I would love to hear your thoughts and what has been beneficial for you in these times. 

 
Be well and take care.

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Mood-Boosting Natural Remedies

1/2/2020

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Research has shown that there are a number of ways to naturally improve your mental health. This is great news for anyone who struggles with any level of anxiety or depression on a daily basis and doesn’t want to take medication to help treat it. As we go into the new year and you’re thinking about resolutions, perhaps taking control of your mental health is on that list of yours. If so, I hope you try out some of these tips!
​

     1. 
Practice Mindfulness
    This may seem odd to those of you who are unfamiliar with mindfulness, but research has shown time and time again what great benefits come from a regular mindfulness practice. In fact, in just 8 short weeks of engaging in a consistent mindfulness practice, you will actually be changing the way your brain operates! That could mean less anxiety, depression and insecurity and improved overall well-being!
 
   Perhaps the ‘typical’ mindfulness practice is shown as a formal meditation; however, there are so many other ways to incorporate mindfulness into your daily life! Check out my previous post about the little ways to practice this skill: https://www.katiemariecounseling.com/blog/mindfulness-how-to-be-present-in-a-fast-paced-world 


      2. 
 Engage in Regular Physical Activity
    Exercise doesn’t just help out your heart and body, it gives your brain a boost too! Research shows that getting exercise on a regular basis is actually just as effective in the treatment of anxiety and depression as the usually-prescribed anti-depressant medication is. So next time you decide to go for a jog or lift some weights, know that you aren’t just helping out your muscles, you are giving your mental health some TLC too!


      3. 
Make Sure You are Getting Enough Sleep
    When was the last time you actually got the recommended 8 hours of sleep? Thats not just a number pulled out of thin air. Sleep studies have shown slower cognitive functioning and an impaired immune system from getting just 7 hours or less! Your body actually needs that 8 to 9 hours every night in order to function properly. Do your brain, and your body, a favor and get some quality Z’s tonight. 


      4. 
Fuel Your Body
    A not-so-well-known fact about mental health is that the neurotransmitters that impact our moods are actually created in our gut. What does this mean, you ask? Basically, the foods we eat can directly impact the way we think and feel. I actually found this out first hand so I’ll share some of my own story here. I used to suffer from depression back in the day and truly never thought I would get out from underneath that dark cloud. One day, I decided to stop eating wheat due to some other health reasons and found that I actually had energy, mental clarity and the gloomy fog had begun to lift. Now this isn’t to say that wheat/gluten is the root of all evil - but for me and my body, cutting it out of my diet was a miracle helper. Every body is different. Paying attention to your body’s unique cues can go a long way to helping you make nutrition choices that will actually do your mental health a great deal of good. 

My challenge to you: Start keeping a log with number of hours you slept, how much exercise you got, what you ate and how you felt, and how often you practice being mindful. You might be surprised with the connections between your mental state and taking part in these natural remedies.
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