Tag: featured

The Benefits of Deep Breathing on Anxiety

by Don Laird and Christina Pettinato

There are many great ways to promote physical and mental health for you and your family during this time of social isolation and distancing. One highly effective technique is quite simple and can be used anytime. Diaphragmatic breathing or deep breathing is intended to help you use the diaphragm (a muscle at the base of the lungs) correctly resulting in less effort and energy to breath. Additionally, it slows your breathing rate and heart rate and decreases oxygen demand, which in turn makes you feel more relaxed and calmer.

There are two ways to perform this exercise. In the video below eTalk Therapist and Mindfulness Expert Christina Pettinato demonstrates the chair method.


You may also perform this technique when lying down.

Lie on your back on a flat surface or in bed. You can use a pillow under your knees to support your legs. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

Breathe in slowly, deeply, through your nose so that your stomach moves out against your hand – think of it as a balloon expanding and deflating. The hand on your chest should remain as still as possible. Tighten your stomach muscles as you do this, letting them fall inward as you exhale through your lips.

When you first learn this relaxing breathing technique, it may be easier for you to follow the instructions lying down. As you gain more practice, you can try the diaphragmatic breathing technique while sitting in a chair, as demonstrated above.

You should practice this exercise 5-10 minutes at least two times per day. Most people prefer to do it before bedtime because it can promote a better night’s sleep. Gradually increase the amount of time you spend doing this exercise, use soft music or a guided meditation video or audio to enhance the relaxation experience.

Be safe, be healthy, be well,
Don & Christina

Young sick woman in blanket with thermometer

Anxiety in the Age of COVID19

As human beings, we do not do very well with the unknown. Uncertainty and an undetermined future can create a level of constant worry that is often disproportionate and, at times, unmanageable. Anxiety manifests around that which we cannot control. What compounds this feeling is a sense that what is out of control should not be. When things feel uncertain, we don’t feel safe. However, it is okay to feel stressed or anxious, particularly when there is conflicting information around us.

Currently, most of us are worried about the Coronavirus (COVID-19). We may experience feelings ranging from helplessness to fear about what will happen in the weeks and months ahead. Again, it’s okay to feel this way. It may not feel good, but trying to push it away or act as if it doesn’t exist is the unhealthiest thing you can do.

In short, your mental health will likely suffer over the next several months.  You might feel on edge, nervous, angry, frustrated, helpless or sad. You might want to completely avoid any reminders of what is happening. “Normal” daily activities will alter drastically, and for those who already struggle with depression or anxiety the next few months will be quite challenging.

Remind yourself that you are in control to how you respond to any event (and anxiety thrives when you feel as though you have no choice). Yet, you are stronger than you may believe. Below are three basic things that can help you with your mental hygiene.

  1. You are not alone in this pandemic. Control what you can. Wash your hands. Remind others to do the same. Continue to exercise. Limit your exposure to the news. It’s healthy to update yourself once or twice a day, but over-consumption will have a negative effect. Checking your news feed every few minutes or every hour is not helping you stay informed, but it is helping you develop an unhealthy fixation. Also, limiting screen time is good practice regardless of the reason or situation.
  1. Social distancing does not mean hiding under a rock. Avoid crowds and close contact, but get outside. Exercise helps with both physical and mental health. Being in the sun and fresh air helps restore emotional balance and gives a boost to natural vitamin D levels. Stay grounded by being mindful to the world around you. Do this by noticing what your senses are telling you through sight, sound, taste, and touch. This will help you stay present and avoid projecting into an uncertain future. Remember, choice and change only occurs in the here-and-now.
  1. If you are feeling overwhelmed or need support, please talk to those you trust most. It’s okay to feel afraid or angry – it’s what you do with those feelings that matters. If needed, reach out for extra support or help. You don’t have to be alone, professional help is always available online with a therapist or counselor.

DUE TO THE FINANCIAL IMPACT OF CORONAVIRUS (COVID-19), eTALKTHERAPY IS NOW OFFERING LOWER PER SESSION RATES BASED ON YOUR FINANCIAL NEED.  Contact us today for further pricing details.

Be safe, be healthy, be well,
Don

 

Hand hygiene. Person in the bathroom is cleaning and washing hands with soap

Anxiety, Stress, Social Distancing, & Healthy Control

By Mandi C. Dalicandro-Turk MSPC, NCC

Anxiety, frustration, change, and uncertainty are a realistic and at times, a stressful part of life that humans grapple with. Currently, society as a whole is in a pandemic with many feeling highly anxious, fearful, and uncertain of the Coronavirus (COVID-19) and the long-term impact on society, the economy, loved ones, and the outcomes of overall health and wellness. It’s natural to have fear and anxiety of the unknown; to feel your healthy controls are being taxed and possibly becoming depleted.

During this time of uncertainty in the weeks to follow, there are ways to feel reasonably prepared while decreasing stress, anxiety, and worry.

Consider the following:

Grappling with Anxiety & Stress

For those experiencing anxiety, that have anxiety disorders, and/or a predisposition to stress, the fear and worry about the health and wellness of you and your loved ones, the economy, finances, having essential medications and supplies over the next few weeks or longer can feel overwhelming for some. Others are frustrated with feeling society is over preparing. Most are hoping for a level of preparedness and a positive outcome without mass hysteria.

During times of chaos and confusion, many seek out information from the news, social media, and other sources. It’s important to stay informed, it’s also vital to find good information based on statistics, data, and facts. Choosing how much to engage in information and when to disengage (put your phone down) assists with lowering feelings of uncertainty, of being out of control, and catastrophizing what is happening in the world around you. It’s normal to feel a sense of uneasiness, vulnerability, anger, confusion, and cognitive dissonance about the future.

It can be stressful for families and for parents to know how to talk with children about what’s happening. Being open, honest, and factual is important on an age appropriate level.  In addition, it’s important to balance your own fears during conversations and to do your best to monitor your own anxiety, anger, and stress to keep from instilling an unnecessary foundation of anxiety in children to potentially grapple with. It’s an opportunity to open a dialogue for critical thinking about individual feelings, values, the meaning of exploring those feelings moving forward, and how a person can learn and grow from what is happening.

It’s natural to feel the physiological and psychological impact of anxiety, it’s a protective mechanism; the fight or flight response in humans and animals. However, it’s what you do with the anxiety and stress you’re experiencing. Check in with yourself on how intense your feelings are, how long symptoms are lasting, and how your daily life is impacted. Implementing realistic expectations, allowing for flexibility, tapping into positive coping, tolerating frustration, and adapting for what is within your healthy controls day to day can help with lowering symptoms and the long-term impact. It’s beneficial to spend time in the present moments, practice gratitude, and enjoy yourself as much as realistically possible.

Social Distancing

Social distancing puts individuals at risk for social isolation; especially when depression, anxiety, stress, and other mental health issues are present.  It’s important to have awareness of the differences between social distancing and social isolation by checking in with yourself on how you’re feeling day to day. Consider what activities you’re engaging in or not doing at all. This is a good opportunity to carve out time to rebuild a relationship with yourself, reflect on what’s important, watch the sunrise or sunset, and connect with family and friends via phone, social media, or through email. Getting back to basics can feel healing and reaffirming; especially when focusing on significant and already established relationships. Make family time fun by keeping it simple. Hopefully, this is a time for children, adolescents, and adults to take a break from the high stress and pressures of a few daily responsibilities and obligations.

With that being said, if you’re in a stressful situation at home whether it’s due to a strained relationship with your partner or feeling overwhelmed by stress and responsibilities, take time away to rebalance. Consider listening to music, going for a walk or run, spend time with your furry friends, laugh and enjoy yourself, and do your best to focus on who and what you do have in the present moment, which includes your relationship with yourself. Check out online options in your community for working out, yoga, supports, and keeping up with physical and mental health. Focus on your strengths, tap into your supports, and treat yourself with compassion.

Healthy Controls

It’s beneficial to be present and work within what is in your healthy controls. Healthy control is different than attempting to control uncontrollable factors and attempting to control those around you in unhealthy and damaging ways. Healthy control is an internal sense of strength, presence, and balance. It’s trusting yourself and valuing where you are, what you’re feeling, and what is best in moving forward. Therefore, it’s making decisions that work well for you and your loved ones in ethical and healthy manners. Putting life in perspective, having a level of preparedness, and moving forward from there realistically.

Allowing some time to decompress and enjoying time with those in your shared environment as much as possible is within the realm of healthy control.  Check in with yourself and your loved ones; if your mental health or your loved one’s mental health is suffering and/or you or a loved one is struggling, feeling overwhelmed, and need to talk, reach out for support. Therapy where you’re meeting face-to-face online through a HIPAA secure site from the comfort of your own home is a safe, healthy, confidential, and convenient way to work with a therapist and to begin the healing process.

In conclusion, find ways you can feel content, ways you can help yourself feel balanced, and reasonably safe without adding undue stress, anxiety, and social isolation. Do your best to plan in realistic areas and to take one day at a time when planning isn’t possible. Consider where your information is from, look for statistics and data to assist with keeping anxiety and the stress of the unknown as low as possible.  There are many opportunities for self-reflection, growth, connecting with loved ones, and to engage in healthy and beneficial ways. Seek out the support of an online therapist if you’re feeling overwhelmed; even in the midst of a pandemic you can get the help you need. It’s important to treat yourself well, with compassion, and to check in on how you’re feeling.

Keep first responders, medical professionals, and individuals at increased risk for direct exposure in your thoughts, and individuals with higher risk for complications too. It’s important to come together as a community in safe and healthy ways to increase feelings of belonging and to decrease anxiety, stress, fear, and social isolation.

Stay safe, healthy, and well!

Learn, grow, & enjoy,
Mandi

***

MandiTurk[1]Mandi Dalicandro-Turk writes about a variety of topics related to mental health, behavioral health, relationships, stress, anxiety, aging, grieving, self-care, therapy, and improving one’s overall quality of life.

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Why Choose eTalkTherapy?

When problems arise people turn to their laptops, tablets or smartphones for information and guidance. The Internet has created a space where assistance is readily available, changing the way people obtain knowledge, connect with others, and seek professional help.

Now more than ever, we are facing serious challenges in our daily lives. We long for purpose and meaning while all too often resorting to negative thinking and destructive behaviors to answer life’s questions and challenges. We often feel stuck, lost, isolated and disconnected from ourselves and others.  Are you experiencing an issue with one or more of the following:

  • Anxiety or Constant Worry
  • Sadness or Low Mood
  • Depression
  • Grief and Loss
  • Adjusting to College Life
  • Empty Nest
  • Low Self-Esteem or Poor Confidence
  • Life Transitions
  • Job Burnout
  • Loss of Meaning
  • Relationship or Marital Problems
  • Overwhelming Stress
  • Postpartum Depression

In these cases, eTalkTherapy may be a helpful and meaningful alternative to a traditional office visit as it creates a level of anonymity that gives you the freedom and ability to address tough issues that might otherwise leave you feeling uncomfortable, anxious, vulnerable or disconnected in an office setting.

Not seeing what you need? Still unsure if we can help? Contact us today, we’d love to talk.

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Why Choose eTalkTherapy for Live Video-Chat Counseling?

In most cases, eTalkTherapy may be a helpful and meaningful alternative to a traditional office visit as it creates a level of anonymity that gives you the freedom and ability to address tough issues that might otherwise leave you feeling uncomfortable, vulnerable or disconnected in an office setting.

How Does eTalkTherapy Work?

Through online (live, secure video chat) counseling, we create a plan together and set out in an effort to gain better self awareness and engagement with others. eTalkTherapy is about living life on your terms, problem solving, and creating a life worth living. Ultimately, our goal is to help you by examining your personal history, embracing your present strengths and struggles, and accepting the anxiety of an uncertain future.

Above all, we want to help you find value and meaning in your life.

Can I Afford eTalkTherapy?

How much would you give to live a happier, peaceful, and more productive life? For most people, the answer is “whatever it takes.” However, we understand that almost all of us have financial limitations. eTalkTherapy is quite affordable, and fits easily into most budgets. If you want to change your life for the better, the cost of eTalkTherapy is a very small price to pay. Our fees start at $40.00. It’s that simple. There are no deductibles, no co-pays, and no surprises. We believe therapy should be affordable as well as accessible. LEARN MORE ABOUT OUR PRICES HERE.

What are the Benefits to eTalkTherapy?

  • Convenience and Affordability.

eTalkTherapy is affordable and convenient. Since you will be attending sessions online in the comfort of your own home, dorm room or office, you can schedule your therapy sessions for times that are the most convenient for you and your busy schedule.

  • eTalkTherapy Makes Counseling Accessible.

eTalkTherapy offers easy access for college students, stay-at-home parents, business travelers, new parents, those living in rural or remote areas, as well as those living with anxiety, depression or physical illnesses or limitations. It can be an important tool to help you learn more about your psychological health. Even if you feel like your mental well-being is strong, online counseling can help you become psychologically stronger. You can learn more about your behaviors and coping strategies that will lead to better psychological health.

Is eTalkTherapy Effective?

Distance communication between a therapist and a client is not a new concept. Even Sigmund Freud used written correspondence extensively to communicate with his clients. Counseling of any kind, including online counseling, does have certain limitations, but evidence now suggests that online therapy and counseling may have the same level of effectiveness as a traditional office visit. In a study published in the World Journal of Psychiatry, clients receiving mental health treatment through video conferencing reported “high levels of satisfaction.” Online counseling is not for everyone, but it is a viable option, and should be taken into consideration as you choose your path to wellness.

Find solutions, rediscover meaning, and create a life worth living. Spend a few minutes with us, and we think you will agree that eTalkTherapy may benefit your life starting today.