When Anxiety Turns to Thoughts of Suicide

Anxiety can affect a person’s life in all sorts of ways. From attending an unwanted social gathering solely for the Fear of Missing Out (FOMO), to crippling feelings of overwhelm that keep you in your home, having your life dictated by fear can be exhausting and defeating. What happens if these feelings become so much that you begin to think that the only way to escape this anxiety is to cease to exist? You are not alone. This is a scary reality for many people affected by clinical anxiety.

 Individuals that struggle with anxiety are often overlooked when discussing the issue of suicidal ideation. It is a common misconception that only those with depression are at risk of suicidal thoughts, but the reality is that anxiety can feel so debilitating at times that thoughts of not being here anymore may seem like the only way to alleviate the pain. However, these thoughts are often short-lived and do not include a plan or desire to follow through. 

So what if someone feels that ending their life is the only way to escape the pain, yet they are not actively considering suicide?  It may be easy to dismiss these thoughts as an issue altogether. Although an individual’s actions might not point toward the commonly discussed issue of suicidal ideation (SI), it is also important to be aware of what is called “passive SI.” Passive SI is a problem that we are societally less aware of, but that does not diminish its significant impact on many people.

Passive and active suicidal ideation are two different complex subjects. Active suicidal ideation involves coming up with an action plan, and having  an intent to follow through on that plan. Passive SI may be explained as a desire to cease to exist, or perhaps even a feeling that if one died by accident, he or she might be better off.  Someone with passive SI may daydream of dying in their sleep or of being diagnosed with a terminal illness. These thoughts may lead to skipped medications that are crucial for their health, eating poorly, or allowing themselves to get chronically dehydrated. These behaviors are self-destructive, especially if they become habitual. Recognition of these patterns is crucial in order to make steps toward a positive change.

It is important to note that many people who struggle with anxiety-driven suicidal thoughts may not actually plan on carrying through with any plan. However, thoughts alone may lead actions resulting in unintended health consequences and can be dangerous in the long run. Awareness of passive SI and the people who are affected is incredibly important as untreated passive SI may turn to active suicidal ideation. Regardless of whether you are or someone you love is struggling with active or passive SI, validation of their feelings should be offered and the issue should be discussed with a mental health professional.

Thank you to Shoutout SoCal for interviewing Dr. Gosney for their new Local Stories article! Shoutout SoCal allows many local businesses and creatives the opportunity to share their stories, inspiring important conversations within our communities.

Click here to learn more about Dr. Gosney’s insights and passions.

Breaking the Depression Cycle

Depression can often feel like a constant spiral that is difficult to stop, but it is crucial to remember that there is always a way to break out of the cycle. When you have negative experiences, instinctually your mind turns to avoidance in order to cope. Avoidance will just lead to more avoidance, and you will become trapped in a cycle that is just feeding your depression. It is important to work against your instincts in order to properly heal. 

Conceptualizing depression is still incredibly difficult, even though it is the leading cause of ill health and disability worldwide. In an article by Gregg Henriques Ph.D., he argues that depression can be thought about as a state of behavioral shutdown, not a disease of the brain. He states that this is a more logical and productive way to regard your state of depression. Behavioral shutdown accounts for why individuals with depression often experience fatigue, have difficulty starting new tasks, and may find themselves having trouble with eating and sleeping.

Our modern lifestyle makes us more susceptible to getting trapped in cycles of shutdown. Our ancestors congregated in close-knit tribes as a method of survival while we now can become socially isolated significantly easier. However, not everyone living in the modern world experiences depression. Everyone has a different temperament and ways of coping with stress and negative experiences. The degree each individual experiences trauma also varies by person. 

Depressive shutdowns are most frequently caused by a downward spiral. Typically, difficult scenarios will trigger an individual, leading to a strong negative emotional response, which results in the instinct to avoid and withdraw. Giving in to this natural feeling will lead to more negative emotions and only end up making things feel worse. 

If you are being hit hard with depression, it is likely that hopelessness and helplessness are the most prominent in your mind. So how are you supposed to stop the negative feelings and downward spiral? First, do not dismiss your pain. Acknowledge it and be aware. Next, do not give in to your impulse to avoid, not matter how tempting it may be. Be aware of the situations you put yourself in, and avoid individuals that expose you to neglect and emotional abuse as much as you can.

 Remember that avoidance may feel like the most natural response to feeling depressed, but it will not help pull you out of your spirals. Do not be afraid to reach out for professional help when you need additional support. There is nothing wrong with needing outside assistance to help organize your thoughts and emotions. You are strong enough to get through this.

We are so excited to be featured in the City of Murrieta’s “Back to Business” newsletter in the “Murrieta Pivots” article! Local businesses discussed how COVID-19 changed the way we do business, and what lasting effects this pandemic has made. To read the article, click here.

Food and Anxiety… What’s that About?

Anxiety not only can affect how you function in your daily life, but it can also initiate unhealthy habits with food. Many people struggle with food anxiety, which can stem from body image issues, social anxiety, or food security. The issues you face may not necessarily classify under a disorder, but it is still important to be aware and find the root of the problem, in order to make the first step and create a healthy relationship with food.

There are several different ways your anxiety could flare up involving food and eating. Individuals with social anxiety may have a fear of eating around others. The social situation, people you are surrounded by, and environment can potentially all be triggers for anxiety. It is possible that you are fearing how difficult the food will be to eat, or how messy it is. All of this stems from the fear of being negatively evaluated by others, and it is treatable through therapy and controlling your thoughts. Try to stay grounded and remind yourself that you are your own worst critic, and it is likely that no one will judge you the way that you judge yourself.

The societal pressures of body image also can play a role in your anxiety about food. Social media frequently broadcasts and celebrates skinny bodies, and body-shames those who may be overweight. This can lead to negative self-talk about your own appearance, leading you to obsess about your weight. Media could regularly influence the way you might see yourself, even if it is not a conscious thought. Try to practice positive thoughts about yourself while also being aware that the media regularly warps your perception of body image. 

You may also experience anxieties around not having enough food! If you are going to be busy for a period of time, it is possible that you may fear not having enough food to last through it. This can lead to overeating, or the anxiety may make your stomach feel uneasy which leads to not eating enough. If you feel yourself falling into this pattern, try packing plenty of healthy snacks to ease your mind. Planning sustainable meals can also be a key element in combating this anxiety. 

If you are experiencing uneasiness regarding food, remember that you do not have to keep it to yourself because it is not physically apparent. Food anxiety does not have to manifest physically in order to hinder your mental health and daily life experiences. Seeking professional help is crucial if you feel your anxieties about food becoming more frequent or more distracting. Being open with a therapist about these habits will allow you to start making healthy decisions both mentally and physically.

The Importance of Self-Compassion

If you are struggling with depression, it is likely that you have experienced self-deprecating spirals and often find yourself negatively criticizing yourself. This can feel frustrating and discouraging, but a helpful solution can be more simple than you would expect. A recent research study published in the Journal of Affective Disorders shows that mindfulness-based compassion living skills can reduce depressive symptoms in people with chronic or recurrent depression. 

In order to complete this study, researches had 61 participants that had been diagnosed with recurrent depression practice mindfulness-based compassionate living training while 61 people with the same diagnosis received their normal treatment for depression. The individuals that practiced mindfulness-based compassion skills showed significantly more progress than those who did not. The positive effects lasted for at least six months after learning this process. 

The first step in practicing mindfulness-based compassionate living is to catalog your negative thoughts in writing. It can be helpful to organize your thoughts if you categorize them into groups or topics. The benefit of this is that you will be able to analyze these feelings more objectively. If you allow these comments to remain thoughts, it will take up space and negatively affect your mental health. Writing them down can allow you to symbolically release them.

The next important step is to observe your negative thoughts with a non-judgmental and compassionate mindset. This can be difficult, and will most likely require practice. If you have found yourself instinctually reverting to harsh self-criticism, you must break that habit. It is crucial to observe your negative thoughts and feelings, accept them, and take a kinder approach. 

Lastly, think about specific anecdotal responses that can be used to counteract your negative thoughts. You may have recurring negative comments you feel yourself making at your own expense. For example, instead of saying “I am not as good as ___ at ___.” Try saying “I may not be perfect at ___, but I will continue to practice and enjoy myself while doing it.” This may seem insignificant, but self talk is an important key in bettering your mental health. 

Working on these exercises regularly can help reduce depression symptoms significantly. Remember, even if you find yourself lacking motivation, you are trying your best. Do as much as you can as often as possible. Don’t be too hard on yourself, and allow yourself to utilize the steps that work best for your personal needs. Not every method will work for every person, but experimenting with different techniques can be incredibly useful.

Here at Pinnacle Counseling and Testing Center we are now offering outdoor therapy! All of our counselors are holding sessions where you can go on a hike or a walk to maintain social distancing. If you are interested, let your counselor know, or contact us.

We are excited to announce that our Outside Voice camps for children with Selective Mutism have confirmed dates! Our 4-day camps will be held from July 21st-July 24th in Murrieta, California and from August 4th-August 7th in Poway, California. If you are interested, feel free to fill out out our interest form! For additional details and information, contact us.

You WILL Conquer

Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older (18.1% of the population) every year. The National Institute of Mental Health (NIMH) estimates that 16.2 million U.S. adults had at least one major depressive episode in 2016. For many individuals, dealing with anxiety and depression is part of a daily routine. Everyone’s journey to mental wellness is unique, and not every day is a step forward. Some days you might be feeling your symptoms worsen, and some days you may not feel them at all. However, what are you supposed to do when suddenly your routine is completely changed? This is a question many people have found themselves asking once the country was given an order to stay at home due to the COVID-19 pandemic. 

If you have depression or anxiety, isolation and staying at home can be incredibly triggering. You may find yourself feeling ways that you had moved passed through therapy and self improvement. It is natural for you to experience these feelings when you are forced into habits that you worked to grow out of. For example, if you were experiencing symptoms of depression, you might have stayed in your house all day. Now under quarantine, you are forced to do the very habits you worked so hard to overcome. This can feel incredibly frustrating, especially when you have worked so hard to better yourself, only to have your progress knocked back. 

If you feel isolated and it is bringing up familiar depression symptoms, remember you can video call your friends and loved ones. If you live with someone, try starting conversations or playing games to entertain yourselves. While it is not recommended to have physical contact with anyone outside of your home, these physical-distancing solutions can be helpful to combat the negative feelings that isolation can stir up.

It is common to feel trapped at this time, and it can be triggering for those with anxiety. Try going on a drive around your neighborhood while listening to music you enjoy if you are able to do so. Taking walks with necessary precautions implemented may also help calm the stress that being isolated in your home may bring up. These activities can help remind you that the world around you is still functioning, things are just temporarily different. Your home is not a prison, it is just a safe space.

It is crucial to keep in mind that experiencing worsened depression and anxiety symptoms do not make you a failure, and it definitely does not mean your mental health journey is irreparably damaged. A setback is not the end of the road. In the end, you will be stronger because of this, as you know you have the power to press on.  You know what has helped you in the past, and you can do it again. You will conquer. Climb on.

During this time when we are living through history, this coloring book by Long Creations is a great way to document it. Regardless of age, this is a fun and simple way to log a very unique time in all of our lives!

Relationship Stress in Quarantine

The current state of the world has thrown most individuals off of their typical routines and schedules. Not only does being in quarantine throw off your schedule, but it may even force a shift in the dynamics of your relationships. When couples are isolated together, it is normal for issues to arise. This does not mean you do not love your spouse, and it is important to recognize that you are not alone. Most people aren’t used to being in the same space as anyone constantly, so when your routine is completely thrown off and suddenly you are with your spouse 24/7, anxiety and stress naturally may rise.

Research has shown that a negative event within your relationship has about three times the impact of a comparable positive event, so in these troubling times, it is especially important to try to keep a positive mindset when possible. When you are in quarantine, it may seem difficult to come up with new things to discuss or look at to keep things light. Try to look at old photos of previous positive events and discuss the happy memories. If nostalgia is indulged in the right way, it can make you feel more satisfied with the present and more optimistic about the future. 

It is hugely important to not strive to be a perfect partner, but to simply do your best to avoid making rudimentary mistakes. Try to be conscious of the promises you are making and remember that it is better to promise less and deliver than it is to promise the world and fall short. By keeping this in mind, arguments and unnecessary anxiety can be avoided. 

Another key way to avoid tension within your relationship is by monitoring your own reaction to inconveniences. If you feel that your partner is being irrational, try to see their side and be calm when trying to resolve the issue. If you are frustrated with something your partner has done, think before you place blame. When you make a mistake, you may tend to blame it on temporary external factors. However, when your partner makes a mistake, it is common to wrongly blame it on their flaws. Instead of making this leap, try to give them the same benefit of the doubt that you may give yourself.

Alone time is still possible and should be utilized when you feel it is necessary. Just because you find yourself in the same house, isolated with your significant other, does not mean you need to spend every waking moment next to each other. If you are both working from home, try working in separate rooms when possible. Do your best to take time for yourself and do some activities you enjoy. Needing space does not mean you are a bad partner, it simply means that you are aware of your boundaries and what you need to better your own mental health, which will greatly benefit your relationship. 

There is enough angst and fear going on in the world, so try your best to not bring that into your household. Looking at the bright side of the situation and being aware of the effect your words have are crucial during this time. Establish boundaries when you need to, and remember you are not alone. This is a period for growing, and you may even come out of this stronger than ever.

Coping With Uncertainty

You wake up in the morning and sit with your favorite cup of coffee before heading out to work. You already know the flow of traffic, so you plan to leave the house with enough time to get there. You know you'll get off at 4pm, head home to greet your spouse, pets, or kids (or a combination of these), and start cooking dinner. While your day seems busy, you find a sense of comfort in knowing the routine. So what happens when routine ceases to exist? These days, our minds go straight to the effects of the COVID-19 outbreak. However, changes in routine can happen at any time with loss of a job, change in a relationship, even with an increase in responsibilities. Although it is normal to experience discomfort in unpredictable circumstances, there are several ways to help yourself through it.

Being kind to yourself is absolutely necessary. Everyone has different capacities for coping, and trying to force yourself to handle a particular situation better will not be beneficial. Do not compare yourself to those around you. Allow yourself to feel comfort if your loved ones are managing their anxiety efficiently, but do not beat yourself up if your tolerance for uncertainty is lower than those you are surrounded by. Remember that you can only truly compare yourself against your own potential, not someone else’s.

Reflect on past mental health victories. It can be incredibly grounding to remind yourself of how many times you’ve overcome obstacles that might have caused anxiety. You have  dealt with many anxiety-provoking scenarios, and you have survived them all. Try to remember what exactly helped you through those times, and implement them into your routine now. 

Avoid dwelling on what you can’t control. This may seem impossible, but it is absolutely crucial for your mental health. If you are constantly considering the worst-case scenario, your anxiety levels will rise. It can seem difficult during troubling times, but remind yourself that negative events are not always inevitable. The future is unpredictable and many aspects of it are out of our control. However, you can shift your mindset and try to get out of the habit of considering the worst.

Control what you can. The outside factors in uncertain situations are unavoidable, yet there are still several ways to care for yourself. It can be as simple as planning your meals for the day or planning an outfit that makes you feel confident. Routine can be incredibly comforting, and it will allow you to have some control over your immediate scenario, which helps ease feelings of anxiety.

Seek support from those you trust, and don’t be afraid to ask for help when you need it. Self-isolation is easy to fall into when you’re experiencing a raised level of anxiety, but it will not benefit your mental health. Keeping with contact with your friends and family is crucial during this time. If you are feeling like you need more assistance, many therapists are offering online sessions during this time. 

Uncertainty can be scary, and still, it’s important to remember that there are ways to look after your mental health. Implementing these tips can allow you to remain grounded during times when you feel overwhelmed. Although the current state of the world is out of your control, you can still practice using important tools in your daily routine for the sake of your mental wellness. You’ve got this. Climb on.

How to Cope with Social Isolation During the COVID-19 Outbreak

The current climate of the world can be tricky to navigate when you are dealing with depression, anxiety,  or OCD. Constant news updates are flooding in, which can evoke many troubling emotions, and the social isolation that comes along with it can make several symptoms worsen. Even those who don’t battle anxiety or depression on a regular basis can find themselves feeling panicked during times of global chaos. Self-isolation tends to lead to a decline in mood and increase in anxiety for many people, but there are several ways to cope with this. Implementing these methods will assist you in getting through this troubling time. 

Start by thinking about what keeps you grounded and makes you happy. Various activities can be completed from home, such as reading your favorite book or painting. If you have any skills you were attempting to learn, try to master it. Working on hobbies that bring you joy can help you feel centered and productive. It also can be a positive distraction from the constant anxiety you might be facing. 

A hugely important step for coping with social isolation is to create a structure and develop a sense of normality. Wake up at a certain time every day. Make sure to eat your meals, exercise, and shower. If you give your body a schedule, it will allow your mind to feel less anxious due to the fact that you have a routine. The situation will feel less unfamiliar and dreary if you allow yourself to continue living your life, and creating a structure for yourself is key.

Exercising is particularly important.  Whether you are a regular gym-goer, someone who does home-fitness, or whether working out is foreign to you, getting your body moving is a great way to decrease anxiety and depression symptoms.  In addition to standard crunches, pacing up and down stairs in your home, and using canned foods as weights for bicep curls and overhead presses, here are a couple videos by @missteviefit that you can follow for outdoor or at-home exercises with little to no gym equipment.  

       Outdoor Workout: https://www.instagram.com/p/BoxHCr9lSG4/?igshid=1etwht371ss0o

       In-Home Exercises:  https://www.instagram.com/p/B9xThMIAICC/?igshid=1hw2aw6ymbk5q

Keeping in contact with friends and loved ones is important in curbing anxiety and depression symptoms.  Phone calls and video chats are resources that should be utilized if you are feeling lonely. Reach out to your friends and family and check what their availability is like. When you are conversing with loved ones, try to remember that keeping your mind off topics that bring both parties distress is beneficial for everyone involved. Things may feel incredibly abnormal, but bringing a sense of normalcy can brighten everyone's mood. Even if you are not feeling any particular desire to socialize, reach out to those you think many need that human interaction to keep going.

Limiting media exposure can be vital in the current climate of the world. Social media and the news are a compilation of anxiety-provoking headlines, and reading them is not beneficial for anyone’s mental health. Staying informed is important, but monitor your own mental state and be aware of how much you can take. There’s nothing wrong with knowing your limits and looking after your own moods. 

Prayer and/or meditation can also be helpful tools for anxiety and stress reduction.  Whether prayer and meditation are common practice for you, or you are entering uncharted territory, try to find some quiet time to be in the present moment, breathe calmly (breathe in through your nose and out through pursed lips, as if you a smelling a plate of hot, freshly baked cookies, and then you are cooling them down with your breath; count your breaths and try to make your exhale last 1 second longer than your inhale), and ask for guidance toward comfort and inner-peace.

Having anxiety, depression, or OCD when the world seems like such a dreary place can be difficult and can cause many symptoms for flare up. This can be incredibly frustrating, especially if you have worked to better yourself and haven’t experienced the symptoms in a while. The skills provided can help boost your mood and ease anxiety in this difficult time. Remember that regardless of situation, mental health is a journey. Ups and downs may happen, but coping skills are incredibly useful to ease your mind.

Giving Therapy a Second Chance

It can be scary to seek mental health treatment, and it’s even scarier if you take this step and don’t see the results that you were hoping for. If you have experienced this, you are not alone. In fact, 30 to 40 percent of people felt that they did not benefit from mental health counseling the first time they attended treatment. In a recent article written by Jelena Kecmanovic Ph.D., it is explained why it’s important for you to understand that therapy can help, even if it did not positively impact you the first time you tried it. 

Not every therapist is meant for every patient. When a course of psychotherapy or counseling is not working for you, it is important for your therapist to discuss what could be standing in the way of significant improvement. Sometimes it is just simply that the approach being used is not working for you. Everyone is different and there is nothing wrong with that, but occasionally it is beneficial to try another therapist all together. It can feel discouraging if you find that this is the case for you, but it will be beneficial in the long run to have a counselor that is a better fit for your specific needs or your personality. Finding the right therapist is like buying a car. You should consider your first session(s) a “test drive” to see if the therapist and their style are a good fit for you. This might be hard to tell from your very first meeting, as typically the first session is an initial evaluation where the therapist gathers information about your history.  This evaluation is often very different from therapy itself. Still, after getting to know the therapist and their style, if you don’t find that they are a right fit for you, we encourage you to keep on searching.

It can be nerve-wracking to seek therapy after you have tried to get help for anxiety or depression and it didn’t work for you. It might seem easiest to just never try again and ignore the remaining problems. However, there are so many reasons why medications or therapy did not work for a person at a particular time. If you did not respond well to mental health treatments, it does not mean that you failed or that you can’t be helped. It may just mean that you need to try again with a different therapist or a different therapy style. Mental health experts often say that there is no treatment that works for every patient, and this is important to keep in mind if you are feeling discouraged. There are so many different therapeutic approaches, it might take a few tries before you understand exactly what you need to better yourself mentally. 

When seeking further mental health treatments, make sure to do your research and find options that sound the most applicable to your particular situation. If you haven’t found immediate success in the past, check in with multiple therapists and see if you can set up a consultation with them. Research shows that patients who use this method before setting on a therapist do better overall. Ask all the questions you feel are necessary and pay attention to how you feel when talking to each therapist. Bettering your mental health is not always easy, but odds are you will find success when you find a therapist that works best for you. 

Pinnacle Counseling and Testing Center’s Dr. Clarissa Gosney wrote an article on Selective Mutism (SM) in teens and adults, which was published on Anxiety.org! Feel free to give the article a read and share it to help educate others.

3 Helpful Ways to Manage Anxiety

Experiencing anxiety is unpleasant, and managing it can seem near impossible sometimes. If you are someone who experiences anxiety, you will understand how draining it can be. Your mind may be racing, causing your body to become tense as your fight, flight, or freeze system starts to kick in. In an article written by Seth J. Gillihan Ph.D., we learn tips to help when we feel like we are drowning in our anxieties and stress. 

The first tip recommended is to question the story. Anxiety is constantly making predictions, and we mistake it for reality. Anxiety tells us we are going to fail, when in reality there is no way to predict the outcome of a situation. Next time you notice yourself thinking that something negative will happen, try asking realistically what the odds are. Think about the situation you are stressing about and weigh how likely your prediction actually is. Take a moment to consider other outcomes that are more positive. Often, the thing we are worried about never happens. Redirecting our energy into reality can be incredibly helpful. 

Secondly, facing our fears can help diminish our anxiety. If we are anxious about a situation, we are compelled to avoid it. However, this reinforces the idea that what we are worried about is actually dangerous, thus causing more anxiety. Avoidance is addictive and it leads to more avoidance. Every time we avoid a situation that we are worried about, we feel relief and our brains register it as a reward. Facing what we are afraid of can be terrifying and seem like the last thing we want to do, but it is truly a powerful tool to use to combat our anxiety in the long run.

Lastly, being fully present in any given moment causes anxiety to vanish. This is due to the fact that anxiety is based on fantasies involving the future that we have imagined. It is crucial to take a moment and ground ourselves. We must remind ourselves where we are and what we are doing. The event that is causing anxiety has not even happened yet, and it is unlikely the outcome will be as bleak as we imagined it. Embracing the unknown is the key step to being present. It will always feel uncomfortable not knowing how life is going to go for us, but reminding ourselves to stay present is a key step to reducing anxiety. Of course, problems still exist in the present moment. Life will always throw problems at us, but we can handle each of these problems in real time using our abilities and experiences to assist us.

It is important to note that anxiety cannot be simplified down to using a few tips and suddenly it’ll disappear. Anxiety is a complex thing, and these practices, accompanied with therapy, can help us to better our mental health.

The Two Key Aspects of Mindfulness

‘Mindfulness’ is a term that is often used in the psychology world, and even in meditation and prayerful practices.  But what is it really?  Mindfulness is defined as the practice of intentionally paying attention to the present moment with no judgement. This practice can help you pay closer attention to your surroundings, therefore ‘grounding’ you and helping reduce anxiety. In a recent article for Psychology Today, Melanie Greenberg, Ph.D. has given us a clearer explanation as to why mindfulness’ multiple facets are essential for helping us experience happiness. 

Greenberg starts by explaining that mindfulness is both a set of skills and an orientation to life. It involves you allowing yourself  to maintain open attention to whatever is happening in the present moment and granting yourself to be open to anything that is going internally or externally. Observing your experiences in the moment forces an individual to slow down and specifically focus on different aspects of your immediate experience. This includes what you experience through your senses, your thoughts, and your observation and experience of what is happening around you. This skill is the first facet of mindfulness, and it is called monitoring. When you practice this, it allows you to feel happier due to the fact that it allows you to slow down and appreciate everything going on around you. However, if you are paying attention to both positive and negative emotions it could make you more aware of negative occurrences along with the positive ones, which prevents feeling happy. This is why there are multiple facets to mindfulness that are both important.

The second facet to mindfulness is called acceptance. It is simply allowing yourself to experience your thoughts and feelings with an open mind and kindness. Anxious individuals tend to judge themselves harshly for feeling the way they do. However, difficult feelings can become less aversive when we sit with them and resist the temptation to judge ourselves. The key to acceptance is the absence of judgment or clinging. This is an essential point of mindfulness because it can allow your life or experiences to be less cluttered with your own internal judgements about your anxieties. If we manage to be open to the present moment, it naturally arises our feelings of contentment and other positive emotions.

Researchers have found that individuals that practiced only the ‘monitoring’ aspect of mindfulness experienced the same amount of reduced negative feelings as  those who practiced both monitoring and acceptance. Nevertheless, individuals that implemented both skills into their daily lives had a significantly stronger effect of positive emotions. Stressful experiences will always arise, but to help our own mental health practicing both facets of mindfulness can lead to reduced anxiety and increased happiness. 

It is important to note that mindfulness takes practice. Experiencing anxiety can sometimes feel out of your control, but it is important to do your best to make room for these feelings. Clearly identify your feeling and notice where you feel it in your body. Allow the feeling to be there. Notice what the stress or anxiety makes you want to do (e.g., run and hide) and realize that typically you have a choice whether or not you will do those things. Realistically, you can’t simply run and hide when your anxiety flares up. Instead of giving into your fears in the moment, try using each facet of mindfulness. It can help you reduce the symptoms of panic and assist you in being able to move forward and complete necessary tasks.

Essentially, Greenberg has shown her readers that mindfulness has multiple facets that can be incredibly helpful in bettering our mental health. It takes practice, but learning this skill along with committing to therapy can be incredibly beneficial for a person that is struggling with their mental health. There is absolutely nothing wrong with needing some assistance, and at Pinnacle Counseling and Testing Center, we are here to help teach you valuable skills to help improve your quality of life.

Physical Health is Dependent on Mental Health

In a recent article provided by Psychology Today, David Hanscom, MD describes exactly how an individual’s mental health is just as important as their physical health. Commonly, people may assume that one's physical health is the foundation of a productive life. However, the chemical effects of your mind drive the body’s physical state. There continues to be rampant stigma surrounding mental health and going to therapy, but it is crucial to realize how vital it is to be in a healthy state of mind.

Thoughts help us to assess our surroundings and situations, allowing us to make choices that help us survive. Oxytocin, serotonin, and dopamine are all chemicals that your body secretes when your thoughts are positive. These chemicals create a sense of contentment and calmness. If you are stressed, your body releases adrenaline, cortisol, histamines, cytokines, and other hormones which make you feel the urge to control a situation to alleviate anxiety. No one can live free of negative thoughts or avoid any form of stress, but learning different strategies to separate from these chemical reactions will help us thrive. 

Your thoughts are the neurological input to your nervous system. The psychological response that humans receive from this is very similar to physical stimulus. It is human instinct for us to gravitate towards the pleasant chemicals and avoid the stressful ones. Nonetheless, it is also impossible to only have positive thoughts, no matter how much we want to. 

It is important to note that no one intellectually craves being unhealthy or in pain. However, your conscious brain has no way of solving anxiety or the physical consequences that you are experiencing. Addressing your deeply ingrained behavioral patterns is the solution. If your thoughts are still focused on the problem instead of the solution, progress is impossible. Organizing your own thinking allows you to reconnect with your body’s healing capacity. Your unconscious brain tends to resist this process because its purpose is to scan your surroundings for danger in order to keep you safe. If you were raised surrounded by chaos, many things in your adult life will seem dangerous due to the fact that many situations did not feel safe in your childhood. Understanding this is crucial for any individuals trying to heal from trauma.

There are over thirty-three possible physical symptoms of untreated anxiety. Some physical manifestations of anxiety can include acid reflux, unexplained rashes, tension headaches, insomnia, back pain, and palpitations. For those that are suffering from chronic pain, it would be unsurprising if many listed symptoms apply to your daily life. Modern medicine often focuses on treating the physical reactions to anxiety instead of addressing the root cause of them.

Understanding and utilizing your body’s chemistry and shifting your conscious thinking allows your unconscious responses to positively shift. By achieving this, you will have an increased amount of motivation to care for your physical health. Managing anxiety is not always easy, and at Pinnacle Counseling and Testing Center we offer tools for our clients to implement in their daily lives to improve their mental health and overall quality of life. 

5 Truths about Social Anxiety

In a recent article provided by Psychology Today, Dr. Amelia Aldao helps her readers to understand what social anxiety is. There are several misconceptions about what this anxiety disorder is, such as the assumption that is just simply a fear of public speaking or that it is synonymous with being introverted. In reality, fifteen million Americans suffer from social anxiety, yet it is still surrounded by stigma and confusion. Proper understanding of social anxiety can allow those who are suffering with it to receive the therapy they need to help improve their daily life.

1.     Social anxiety is not just a fear of public speaking. Public speaking can be a trigger for a person with social anxiety, however this condition cannot be simplified to just this specific issue. Many activities, such as sending an email or making small talk, can also bring up feelings of anxiety for a person that is struggling with social anxiety. 

2.     It is not just about being perceived in a negative way. Although socially anxious people may fear being embarrassed or receiving other forms of negative attention, it can also be difficult when positive attention is brought to the individual. Whether it is receiving an award or being praised in a place of work,  it may stir up anxiety for those that are socially anxious.

3.     Worrying about the future and the past. For those struggling with social anxiety, it is common to second-guess past interactions frequently. Typically, anxious individuals might wonder things such as “What if I said the wrong thing?” or “What if I wasn’t likeable?” The more an individual thinks about their own behavior in conversations that have already occurred, the more anxious they would become. 

4.     It is not the same as being introverted. Being introverted or extraverted are personality traits that are specific to each individual. These terms describe the amount of social interaction a particular person wants to engage in. Being introverted is not the same as being socially anxious because whether or not a person desires frequent social interaction is different from how much anxiety one would feel about it. 

5.     Social anxiety is not always easy to detect. Those who struggle with social anxiety are typically motivated to avoid situations that would trigger their anxiety; this does not always equate to not showing up. A person with social anxiety could go to a party but end up standing alone looking at their phone all night or excessively drinking. They still showed up, but this does not mean that they did not avoid social interaction. An individual that relies on avoidance behaviors makes them more likely to continue practicing these behaviors later on.

Social anxiety is a complex issue and it’s not exactly the same for anyone. Seeking therapy for those who are struggling is vital to achieve a healthy mental state.  Our clinicians at Pinnacle Counseling and Testing Center specialize in treating anxiety disorders such social anxiety.  Learn more about the counseling services we offer, or contact us for a free consultation.