Phobias and Anxiety Archives - Kari Walton Counselling Services

Managing Back-to-School Anxiety

Kari Walton — Wed, 02 Oct 2024 15:41:18 +0000

Helping Your Socially Anxious Teen Return to School Comfortably

For teens who struggle with social anxiety, going back to school after the summer months can be particularly fraught. They may be encountering social situations that are uncomfortable for them and interacting with people who make their social anxiety worse. Add to that the pressures that social media puts on all young people, and you have a recipe for very high stress.

In this article, we will talk about what social anxiety is, how it affects teenagers, and how you can help your teenager or your teenaged students make the transition to school days easier.

Understanding Social Anxiety in Teens

Social anxiety can affect people at any age, but it can be especially challenging for young people today.

What is Social Anxiety?

Social anxiety is a diagnosable mental health disorder that makes it difficult for people to interact with others. Stemming from a fear of being judged, social anxiety can cause sufferers to avoid social situations in person and even virtually. People with social anxiety may also avoid feedback about themselves, such as constructive criticism or friendly advice.

Although many people are hesitant to jump into social situations, social anxiety is more severe, causing the sufferer to miss out on important occasions and opportunities for growth. For some people with social anxiety, even eating or drinking in front of other people can be debilitating.

What Are the Symptoms of Social Anxiety?

In the socially anxious person, you might notice:

Stress and worry about social situations.
Preoccupation with negative feedback.
Belief that others don’t like them, in the absence of confirming information.
Excessive worry about rejection.
Disproportionate reactions to social rejection or perceived social rejection.
Physical symptoms such as sweating, stomachaches, headaches, trembling, or muscle tension when thinking about or engaging in social interactions.

How Social Anxiety Affects Teens

Teenagers can be more severely affected by social anxiety for several reasons:

Teens can’t avoid social settings while they’re in school. Adults have a great deal more flexibility in choosing their environments, but teens are required to attend classes.
Social media plays an enormous role in the lives of teenagers, and their peers can be particularly cruel in the way they use it.
Teenagers are in the process of developing their social skills and building their first social networks. This is much harder for people with social anxiety.
Academic performance may suffer if you avoid feedback and are hesitant to participate in classroom discussions and team-based activities.
Social anxiety can erode your teen’s confidence and self-esteem by making them feel that they’re unworthy, especially in comparison to their peers.

What Are the Treatments for Social Anxiety Disorder?

Fortunately, there are some excellent treatment options for social anxiety. They include:

Psychotherapy or counselling which could take the form of Cognitive-Behavioural Therapy (CBT), Exposure Therapy, or Acceptance and Commitment Therapy (ACT). Each of these styles of therapy takes a different approach:
- CBT identifies and challenges negative thought patterns, seeking to replace automatic negative thoughts and reactions with thoughts that are more consistent with objective reality. CBT is very commonly used to treat anxiety disorders and excessive worry.
- Exposure therapy entails gradually exposing people to something they tend to avoid and coaching them on how to handle their reactions so that they become less distressing.
- ACT focuses on techniques such as mindfulness to encourage accepting discomfort as part of the process of growth. By combining mindfulness and relaxation with a focus on the individual’s values and goals, practitioners help their clients move forward with greater purpose and less distress.
Psychopharmaceuticals such as antidepressants, anti-anxiety medications, and beta-blockers can be helpful, even on a temporary basis. Consult with your family doctor for guidance on these medications. Some over-the-counter medications and supplements can also be helpful; don’t overlook those, but do your research on them beforehand.
Support groups and group therapy can help teens understand that they are not alone. Group settings also give socially anxious teens an opportunity to practice social behaviours in a supportive environment.

How to Support Your Socially Anxious Teen

Parents can feel lost when faced with a teenager’s reluctance to engage in social activities or to return to school. Here are some ways to help:

Learn About Social Anxiety

Read about this condition on trusted online sites and visit your local library for resources. For guidance, there are associations and organizations dedicated to the study of anxiety disorders. They are excellent resources for people who aren’t sure where to get information. By getting a better understanding of social anxiety, its causes and treatments, you will have a good head start on helping your teen.

Create a Supportive Environment

Acceptance and love should be unconditional at home. Foster an environment that avoids criticism, teaches children to work with feedback, and allows them to make mistakes they can learn from.

Encourage Open Communication

Use active listening skills to encourage your teen to talk about their fears. If your teen is anxious about returning to school, validate their feelings and allow them to talk them through. Avoid judging them for feeling anxious, as this will only exacerbate the problem.

Get Them into Journaling

Keeping track of your feelings and the situations that trigger them can go a long way toward developing awareness. That can further lead to your teen’s improved understanding of their own condition and why they react the way they do. Buying them a nice journal and a pack of their favourite pens can help get them going. There are many diaries with prompts for people with anxieties, which may be useful for your teen.

Consider Counselling

Counselling has been shown to be extremely helpful for social anxiety disorder. By offering this resource, you’re also showing your teen that you care about their mental health and that you take their concerns seriously.

Finding the right type of therapy and the right mental health care professional can take a few tries, so don’t give up! Not every combination of client, therapist, and therapeutic approach is a match, but that doesn’t mean that it’s not right for your teen.

Parenting can be very stressful, especially if you have a stressed-out teen. Don’t neglect your own mental health and your self-care needs as you navigate this challenging time; counselling is not only for people with a diagnosable disorder—it can also help you to talk through your thoughts and feelings about your teen and their struggles.

The team at Kari Walton Counselling understands the difficulties of parenting in the modern context. We can help both your teen and you make the transition to school days more manageable. We offer a wide range of treatment options, including person-centred counselling, psychodynamic therapy, humanistic counselling, integrative therapy, Cognitive-Behavioural Therapy, Dialectical Behaviour Therapy, hypnotherapy, group therapy, neurofeedback, and couples and family counselling in a safe and accepting environment.

Contact us today to make an appointment. Let’s work together to find the roadblocks on your journey to more intentional self-care, relating, and parenting.

The post Managing Back-to-School Anxiety appeared first on Kari Walton Counselling Services.

Can Anxiety Be Subconscious?

Admin — Thu, 28 Sep 2023 20:07:41 +0000

Have you had symptoms of anxiety when you don’t feel anxious? This can be worrying, especially when you don’t know how to control it. What causes this phenomenon? If anxiety is a feeling, how can someone be anxious without consciously experiencing anxiety? Is unconscious anxiety harmful? We answer these puzzling but important questions in the paragraphs below.

What is Anxiety?

Let’s start with the basics: What exactly is anxiety?
Anxiety can be broken down into four components:

Negative emotions such as worry or unease about a situation that has an unpredictable outcome.
A set of physical symptoms that include increased heart rate, dry mouth, muscle tension, sweating, and sleep disturbances.
Persistent behaviours that indicate excessive vigilance, such as being startled easily, being suspicious of others, checking the environment for threats (including physical, psychological and social threats, and avoiding situations that could contain threats.
Thoughts or worries that are hard to control. These thoughts may be so intrusive that it is difficult to concentrate on anything else.

Can Anxiety be Unconscious?

You may be surprised to hear that unconscious anxiety was central to the work of early psychologists such as Sigmund Freud and Carl Jung, who proposed that many of our psychological challenges are rooted in anxiety that we are not consciously aware of. In their view, anxiety would bubble to the surface in unexpected ways, many of which don’t look like anxiety at all.
Today, we think of unconscious anxiety more broadly as anxiety you are not fully aware of. You might have physical symptoms but no anxious thoughts or feelings or anxious behaviours without anxious thoughts.

Is Unconscious Anxiety Harmful?

Unconscious anxiety can be pretty harmful. Think of it as a program that is running on your computer all day, every day. That program deprives your computer of valuable resources like storage capacity and processing speed. The constantly running anxiety program can also interfere with other mental programs you might be running, such as your plans for the day, your wellness goals, and your relationship-building efforts.

Let’s take a look at some of the effects of unconscious anxiety, broken down into the four components listed above:

Emotional Effects:
o Mood swings: rapid changes and extremes in mood
o Depression: chronic feelings of sadness, hopelessness, and even despair
o Irritability: lower tolerance for frustration, including relatively minor irritants
o Reactivity: getting angry or upset more easily
Physical Effects:
o Sleep disturbances: difficulty falling or staying asleep; restless and unsatisfying sleep
o Muscle tension, especially in the neck, shoulders, and back.
o Frequent headaches, including migraines
o Gastrointestinal problems: indigestion, loss of tolerance for certain foods, nausea, constipation, or diarrhea
Behavioural Effects:
o Avoiding situations, places, or people that make you anxious, even if you’re not consciously aware that they make you anxious
o Procrastination on tasks that make you uneasy, even if you don’t know why they make you feel this way
o Compulsive Behaviors such as excessive checking, cleaning or organizing in an attempt to quell the anxiety
Cognitive Effects:
o Trouble concentrating on tasks
o Forgetfulness and impaired memory
o Indecisiveness, even when it comes to inconsequential things
o Persistent negative thoughts

What Causes Unconscious Anxiety?

All sorts of things can cause anxiety, from short-term stresses to longer-term conditions such as generalized anxiety disorder. Anxiety can become unconscious when you live with it for long enough that you learn to work around it, repressing or ignoring some of the symptoms and compensating for others. However, learning to “live with it” doesn’t mean it isn’t affecting you. The negative impacts can even build up over time, resulting in greater and greater challenges for your health and functioning. A much better approach is to address the anxiety itself.

How to Deal with Unconscious Anxiety

Once you’ve become aware of your unconscious anxiety, you’re already on the journey to healing. To go further, you will need to work on the underlying cause of your anxiety, which takes patience and time. Here are some steps you can take:
- Identify your anxiety triggers: What things do you avoid or procrastinate doing? Why do you avoid them? What is going on in your life when you have trouble sleeping or have other physical symptoms? What thoughts run through your head? What is behind your feelings of depression, irritability, or anger?
- Increase your awareness: It can be difficult to focus when you’re experiencing anxiety, but practicing mindfulness and meditation can help you become more aware of what’s causing your anxiety and how it manifests in your mind and body.
- Take care of your physical and mental self: Exercise, practice good sleep hygiene, eat healthy foods, avoid alcohol and caffeine, and actively work on relaxation through guided meditation, yoga, and stretching.
- Consult with a physician: Although they will primarily focus on the physical symptoms of anxiety, talking to your doctor can be extremely helpful. They can directly measure some of the physiological indicators of anxiety, such as your resting heart rate, blood pressure and glucose levels, to establish benchmarks. They can recommend treatments for the longer-term effects of physical stress, such as heart disease, high blood pressure, persistent headaches, and digestive problems and refer you to specialists as appropriate. Finally, they can identify underlying diseases or conditions that might be causing some of your anxiety symptoms.
- Talk about it: Although this is much easier said than done, talking about your anxiety does help to relieve it. You can start by journaling if you find it too difficult to talk to another person. You’ll soon find that once you discover your voice, you will be able to disclose your anxiety challenges to others. A great option is to schedule some sessions with a trained listener, such as a psychologist, counsellor, or social worker.

How to Deal with Social Anxiety at School

Admin — Mon, 08 Aug 2022 14:06:30 +0000

School can be intimidating, especially if you are a new student. Even if you are a seasoned veteran about to graduate, taking on the daily nuances of high school or college can be challenging. Despite your concerns, know that you are not alone in this. Many students around you may feel the same social anxiety at school.

Social anxiety is common among teens due to their physiological and psychological growth at the time. Combined with the urge to fit in and be loved by all, school often leaves teenagers feeling uneasy around others. Regardless of age, anybody may feel anxious about navigating a stressful environment like school. The good news is that social anxiety can be manageable. With the right coping strategies, you will feel at ease with your peers on campus.

It’s important not to let anxiety stop you from engaging in school activities. Avoiding social situations may alleviate some tension in the short term. However, the mental strain will still be there, nagging at you. Instead, try your best to work through the social anxiety at school. You can use counselling services to help you manage and cope with the negative feelings.

Here are some helpful tips on how to deal with social anxiety at school:

Stop the negative thinking

In social situations that make us nervous, we quickly pick ourselves apart. Are we wearing the right clothes? Is our hair done weirdly? Hey, do I have broccoli in my teeth? This excessive self-focus can make you more aware of your nervousness, triggering even more anxiety.

Social anxiety often originates from insecurities and internalized fears. The first step in challenging your negative thoughts is identifying them. Notice when they pop up in your mind so you can analyze and challenge these critiques. Then, give yourself positive reinforcement. Gain confidence in yourself and replace the negative beliefs with positive approaches to social situations.

Also, try switching the perspective from yourself to an external focus. Concentrate on your surroundings in the present moment. Similarly, pay attention to the conversation around you. The objective is to keep your mind preoccupied and focus on something other than your fears.

Talk with students around you

Socializing can seem daunting for some people. You may not want to start casual conversations with others at school, but that’s okay! However, do your best to appear approachable. Making brief eye contact and smiling at others will show that you are open to discussions. You may be pleasantly surprised when others reciprocate your friendliness.

If somebody approaches you to talk, swallow your fear and speak as if you were old friends! Ask them about their class schedule, discuss different teachers or exchange notes about the latest assignments. If you’re unsure how to start a conversation with somebody, begin with a compliment. Ideally, praise them on something they could expand upon, such as an article of clothing or a piece of jewellery.

Adopt good habits for school

Although school may trigger social anxiety, the tension often breeds elsewhere. Many students often feel stressed about their academic responsibilities, from completing homework assignments to studying for important exams. On top of that, poor diet and a lack of sleep can make signs of social anxiety even worse.

You can deal with social anxiety at school by adopting a sensible routine. The goal is to create a calmer attitude when approaching a social situation. You can go to bed earlier and wake up with more time to prepare every morning, which starts your day positively. Other lifestyle changes include avoiding caffeine and getting more exercise. College students may also try quitting smoking or drinking less alcohol to handle their social anxiety better.

Breathing exercises for students

Breathing is a powerful tool. When you become anxious, your body reflects that. Rapid breath is one of the first changes to occur when you are anxious. Hyperventilation can disrupt the balance of oxygen and carbon dioxide in your body, leading to greater physical symptoms of anxiety. If you learn to slow your breathing, your symptoms will lessen, and the situation will appear easier to overcome.

Inhale slowly through your nose for four seconds, then hold your breath for two counts. Exhale slowly through your mouth for six seconds, pushing as much air as possible. Continue this pattern until you feel your breathing return to normal. You may feel your anxiety lessening over time.

Counselling for anxiety

Counselling is an effective way to deal with social anxiety at school. You can confide in a professional mental health expert who listens to your situation and offers helpful guidance. The counsellors help you shift your mindset to tackle the school year ahead. They challenge your negative thoughts, provide healthy coping strategies, and advise you on navigating social situations.

You can also confide in friends and family about your worries or struggles. At the end of the day, talking to somebody reinforces that you are not alone in this mental health journey. Your social anxiety at school is valid and manageable.

The post How to Deal with Social Anxiety at School appeared first on Kari Walton Counselling Services.

How to Get Over Embarrassment and Shame

Admin — Mon, 08 Aug 2022 13:50:40 +0000

Embarrassment is a common experience throughout our lives. The source of our embarrassment varies from individual to individual. Maybe we made an awkward remark during a conversation. Or perhaps we feel insecure about a failed achievement. Regardless of the reason, feeling embarrassed often leads to other conditions like anxiety, self-doubt, and shame.

Sometimes, an embarrassing moment comes and goes quickly. However, there are also severe instances where the humiliation manifests into long-term anxiety. You might feel so insecure about a part of yourself that it debilitates your confidence. If the embarrassment is recurring and affects your mental health, you should seek support from counselling services. A counsellor can offer empathetic support and gentle guidance to ease your anxiety.

There are many ways to move on from embarrassment and shame. Once you have fine-tuned the ability, you can walk through life feeling proud and confident in yourself. Here are the coping strategies for how to get over embarrassment:

How to deal with embarrassment

The natural tendency with embarrassment is to hide from it. Shame isn’t a pleasant feeling, so we repress our thoughts and avoid confronting the situation. However, avoidance isn’t always the best solution for dealing with embarrassment. It only emphasizes the fear, shame, and anxiety of the problem.

The best way for dealing with embarrassment is to acknowledge when something bothers you. Admit that you feel embarrassed, even if it’s just you talking to yourself privately. It can be stressful to hide your insecurities. Instead, your emotional honesty can feel liberating and free you from anxieties.

What to do when you get embarrassed

You may not be able to reverse an embarrassing situation. However, you can change your reaction to what happened and alter your perspective accordingly. The best way for letting go of embarrassment is to manage your perceptions. Don’t be too critical of yourself after an embarrassing comment or humiliating moment. Remember that anyone can make a mistake. Plus, your negativity won’t improve the situation.

Be kind to yourself. Start with making positive affirmations every day. Statements like “I am confident” or “I am enough” can boost morale and reassure you. Increase your self-confidence, one day at a time. Consider what you’d say to a friend going through the same embarrassing experience. That’s what you should be saying to yourself.

How to forget an embarrassing memory

Many embarrassing moments occur before an audience. Something humiliating may have happened to you in front of friends, coworkers, or strangers. Your anxiety increases as you become worried and distressed about their responses. It may be one of your concerns that the embarrassing memory will define their opinions of you.

The reality is that most people won’t maintain a lasting impression of your embarrassment. It is insignificant to them. The incident will come and go, becoming a distant memory. When you hang onto embarrassment, you amplify the issue even though others have already moved on from the situation. You can shrink the longevity of an embarrassing memory by realizing it only lasts for the short term. Nobody else will remember after a while.

How to recover from an embarrassing moment

Sometimes, we struggle to move past a major embarrassment in our lives. The shame is so ingrained internally that we feel depressed about the humiliation. Fortunately, there are different ways to recover from embarrassment. Practice soothing exercises to calm your emotions in the present moment. Some ideas include breathing exercises, meditation, and yoga. These activities will help you keep your cool, regain composure, and restore emotional strength.

Journaling is an excellent strategy to recover from embarrassment. Start writing by hand, not on a computer. You can use a journal to express various emotions and thoughts that wouldn’t normally occupy your mind. You can express anger, sadness, happiness, or anything without consequence. Having a journal guides you to process your emotions. This writing exercise will instinctively help you overcome your embarrassment.

How to live with embarrassment

After an embarrassing incident, figure out how you will move forward and plan your next steps. Think of how you will address the shame publicly if others bring up the memory. Humour is an excellent strategy to deflect embarrassment. If you can laugh at yourself, it will weaken the power of humiliation.

Every embarrassing experience comes with a valuable lesson. Maybe the message is that you didn’t prepare enough, or you could have done something differently. There are all sorts of takeaways you can derive from embarrassment. Process what happened to you and search for the deeper meanings, if any.

Embarrassment is only a threat if you allow it to become one. Remember that failures happen to everybody. Think of all the athletes who have lost and moved on. Consider the musicians and artists who persevered through their unpopular works. Don’t let the fear of embarrassment dominate you. The shame is in the past, so adapt these life lessons and move on.

The post How to Get Over Embarrassment and Shame appeared first on Kari Walton Counselling Services.

How to Deal with Anxiety and Depression After Breakup

Admin — Wed, 13 Apr 2022 16:14:50 +0000

Relationships are tricky to navigate. Some couples drift apart, unable to reconcile their differences over time. Feelings may change, passion may cool down, and many other variables may lead to the end of a romance. Whatever the reason, breaking up is never easy to handle.

When you come out of a long-term relationship, it is typical to experience various emotions. You may feel sad, angry, remorseful, or pessimistic. Sometimes, the melancholy will naturally subside after a few days. However, your conflicted feelings can also intensify, manifesting into anxiety and depression.

A breakup can be emotionally overwhelming, but it’s crucial to remember that you aren’t alone during this period. Your family and friends are excellent support systems. Likewise, counselling services are available to provide professional guidance during this sensitive time. They offer effective coping strategies, turning your recent heartbreak into an empowering breakthrough.

Let’s learn how to deal with anxiety and depression after a breakup:

Spending time with loved ones

Your loved ones are there for you during the good and bad times. You can lean on your siblings, parents, and best friends, who feel sympathetic to your breakup. Try opening up about your feelings around them, but only if you feel comfortable. Otherwise, simply spending time with your loved ones will evoke warmth, reassurance, and familiarity. Their presence will remind you that there are allies in your corner.

Make friends after breakup

You might not be ready to go back to dating immediately after a breakup. However, try your best to maintain a human connection. Consider making new friends via volunteering, holiday parties, or hanging out with colleagues after work. It helps to talk to other people, hear their voices, and see them smiling. Socialization may help ease the anxiety and depression after a breakup.

Plan activities to do after a breakup

Staying productive is an excellent way to move on after a breakup. Use this time to enjoy your favourite hobbies, such as cooking, reading, shopping, and exercising. You may explore new interests on your self-improvement journey, like painting or learning a new musical instrument. You can also redecorate your room and change up the furniture. The goal is to keep yourself engaged in fun activities and not linger on negative emotions.

Self-love affirmations after breakup

It’s easy to concentrate on the negative feelings after a breakup. You may feel insecure and scrutinize where the relationship went wrong, shouldering the burden of responsibility. Step away from this harmful mentality. Highlight your positive attributes, practice self-love affirmations, and don’t be so harsh on yourself. Focus on empowerment instead of belittlement.

Avoid sad breakup songs

Listening to sad breakup songs is a popular stereotype, but it may not be the best idea fresh out of a relationship. That’s because many romantic songs paint single people as lonely and unhappy. Consuming content that reinforces this negative message may increase your anxiety and depression after a breakup. Instead, try listening to upbeat songs, soothing soundtracks, or podcasts and audiobooks that steer your mind away from romance.

Disappearing from social media after breakup

Consider taking a social media break after a breakup. Your Instagram feed is unpredictable and can paint a distorted image of happiness. Scrolling through pictures of other couples may inadvertently provoke reminders of your recent heartbreak. Instead, try going silent on social media after a breakup for several days or longer if necessary.

No contact with ex

Some couples go through amicable breakups, remaining friends afterwards. Whether that sentiment applies to you or not, it’s best to avoid contacting your ex for a while. Anticipating your ex’s response to a text or voice message can increase your anxiety. In the short term, don’t initiate communication unless necessary. Maintaining a respectable distance will help both of you decompress from your breakup.

Learning to be alone after a breakup

Embrace your solitude after ending a relationship. Being alone has many positive benefits, allowing you to focus on self-care. Use this time to prioritize yourself, enjoy your newfound freedoms, and focus on becoming a well-rounded individual. Millions of people around the world live independently and achieve immense personal fulfillment. You can embark on an empowering journey of self-improvement, where every day is a valuable learning opportunity.

Breakup counselling

Ending a long-term relationship is a complex situation that involves delicate emotions. Understandably, many people experience anxiety or depression after a breakup. If you are struggling with your mental health, consult with a counselling service for professional guidance. A counsellor can help process your emotions and provide resources to manage your recovery. Contact Kari Walton Counselling Services to book an appointment and learn more information.

The post How to Deal with Anxiety and Depression After Breakup appeared first on Kari Walton Counselling Services.

How to Gain Confidence In Yourself and Improve Self-Esteem

Admin — Fri, 01 Apr 2022 14:59:10 +0000

Self-esteem describes the belief in your abilities and value. How you perceive yourself determines whether you have high or low self-esteem. Making mistakes might shake your confidence, while certain personal habits can cause shame or doubt. Due to low self-esteem, you might view yourself negatively and feel less worthy of your gifts.

For many people, low self-esteem starts with constant exposure to negativity and critiques from family or peers. A lack of confidence in yourself affects your mental health, intensifying conditions like depression and anxiety. Fortunately, there are various ways to take control and improve your self-esteem. A healthy sense of self leads to a positive outlook on life, empowering you to overcome challenges and hardships.

In the journey to revitalize your self-esteem, you may find counselling services immensely beneficial. These professionals can offer guidance and resources to strengthen your sense of self. In addition, numerous coping strategies exist to provide you positive reinforcement. Let’s learn how to gain confidence in yourself and improve self-esteem:

Practicing self-compassion

Do you treat yourself as kindly as you do to your friends and loved ones? If your answer is no, you might need to practice self-compassion. Many people act as their own harshest critics, accepting the blame for any failures despite factors out of their control. Due to unreasonably high expectations, they set themselves up for anxiety, depression, and low self-esteem problems.

Self-compassion involves showing yourself lenience when you make mistakes. It allows you to build a healthy internal relationship, teaching you to acknowledge your limitations or imperfections. Practicing self-compassion also empowers you to face new challenges confidently. You learn to forgive yourself for inadequacies and think positively about the situation instead.

Stop comparing yourself to others

Many people on social media put the best parts of their lives on display, whether it’s a job promotion or a new house. Sadly, this often sets an impossible standard for some of their followers. As you compare other people’s achievements with your own standards, it distorts the perspective on valuable aspects of your life.

The more envious you are of other people’s successes, the less confident you will feel about yourself and your abilities. Instead, take account of your strengths and accomplishments. Write them down somewhere for reference when the self-doubt is creeping in. Cultivate the habit of journaling about personal milestones so that you can appreciate the positives in your life.

Accepting compliments

Do you struggle to accept praises from family and peers? Sometimes, you don’t know what to say or feel awkward when people compliment your personality or achievements. If so, there’s a chance you don’t find yourself worthy enough to exhibit qualities worth celebrating. Humility is a virtue, but not when you reject positive acknowledgement of your successes.

You can gain confidence by accepting the favourable feedback about yourself. Believe in what your friends, family, and acquaintances are saying. People give compliments because they are genuinely impressed and see admirable qualities in you. Their motivational words have significance and can provide a boost to your self-esteem.

Take better care of yourself

It’s hard to have healthy self-esteem if you don’t take care of yourself physically. After all, your body is the vessel for your mind and soul. Eating nutritiously and exercising regularly can improve your confidence. Imagine the self-pride you feel after overcoming a difficult challenge. Working out can produce the same effects when you tune your body into a well-oiled physique.

Likewise, grooming and personal hygiene can influence your self-esteem positively. Taking care of your appearance can be a significant confidence booster. Buy proper-fitting clothes and go the extra mile of selecting pieces that show your personality. You don’t need to get a stylist. Simple activities like a shower, clean shoes, and a haircut can make you feel assured about yourself.

Other ways to take care of yourself include trying meditation or yoga. These relaxation activities will teach you to counter negative thoughts and emotions. Finally, remember to get proper rest. Sleep deprivation leads to crankiness and triggers other negative feelings. At least eight hours of sleep daily will give you a clear head and a positive outlook.

Challenging negative thoughts with positive thinking

You probably heard of this famous metaphor. Some people see the glass as half-full, while others perceive it as half-empty. If you belong in the latter category, you might be more susceptible to low self-esteem issues. That’s because doubt and pessimism are severe detriments to your confidence. You are less inclined to believe in your ability to achieve successful outcomes.

However, don’t allow these negative thoughts to be your only reference point. Remember that there are two sides to every situation, so balance your skepticism with a healthy dose of optimism. Don’t automatically assume the worst. Instead, challenge negative opinions about yourself and counter them with positive qualities.

Gaining self-confidence doesn’t have to be a solitary journey. Surround yourself with supportive companions who cherish you and champion your positive attributes. You may also find it helpful to speak with a professional counsellor for additional guidance. Contact Kari Walton Counselling Services to arrange a consultation today.

The post How to Gain Confidence In Yourself and Improve Self-Esteem appeared first on Kari Walton Counselling Services.

6 Mental Health Tips to Stay Motivated Every Day

Admin — Tue, 09 Nov 2021 14:35:49 +0000

The pandemic changed the world almost two years ago. Unfortunately, getting our lives back on track has been a slow, delayed process. Faced with an uncertain future, we might start losing motivation in our day-to-day life. It’s easy to feel bored, develop a sullen indifference, and detach ourselves from the tedious circumstances.

Motivation is a critical component of positive mental health. It gives us the energy to look ahead, make progress, and move forward with our lives. However, a lack of motivation can stagger growth and self-improvement because we don’t try our best. This type of pessimistic thinking makes us more susceptible to negative emotions, leading to long-term depression.

Fortunately, numerous mental health strategies can help you regain your lost motivation. A counselling service will also provide excellent support, offering guidance, encouragement, and professional insights. Developing an optimistic mindset starts with small daily habits that carry on to other parts of your life. Here are some tips on how to stay motivated every day:

Tip #1: Start every morning with a motivated attitude.

How you start your mornings determines the flow of the rest of your day. Set the tone for a new day by preparing the night before. Kick off every morning with a short journaling exercise. Write the things you are grateful for and what you hope to achieve by the end of the day. Read a book that triggers your creative side and enjoy a hearty breakfast. Skipping your meals can leave you cranky and vulnerable throughout the day.

If you can, get in a quick workout and do your morning routine to your favourite energetic songs. Wear clothes that make you feel comfortable and confident in your skin. These activities can raise your morale, giving you an energized boost that stimulates motivation for the rest of the day.

Tip #2: Find motivation by helping others.

Helping people creates a cycle of positivity in your life. Whether you believe in karma or not, doing nice things for others helps you feel good about yourself. You can take lessons on how to treat yourself by how you interact with others. It also gives you a sense of purpose and fulfillment that can drive your motivation.

Spreading positivity doesn’t have to do with money or sharing gifts. Sometimes, people need someone to listen to them, and you can do this for your loved ones. You can even start a blog or podcast as a means of giving back to your community.

Tip #3: Go outdoors to enjoy positive energy.

A quick walk outside can recharge your motivation in minutes. When working from home, you spend long hours behind a desk that makes your daily routine feel stagnant. The fastest way to cultivate positive energy is to go outdoors, especially during good weather. Studies show that enjoying time in the sun can help you feel optimistic.

While taking a walk, do light exercises to engage your five senses. Feel the fresh air and warm sunshine basking on your skin. Sensing your environment helps you enjoy nature and appreciate your surroundings. You can also place plants in your home if you’re unable to go out.

Tip #4: Create a positive environment that inspires you.

Are you currently surrounded by people who encourage positive thinking? What about your source of entertainment? Do you consume creative content that you find thought-provoking? How you spend your time and the company you keep can affect your mindset significantly. Perhaps you struggle to find motivation due to some deficiencies in your current environment.

Observe your daily routine to understand how it affects you and make positive changes. It can be as simple as spending more time with your family or friends, from whom you can draw lots of inspiration. Similarly, you can explore a favourite hobby, attend an online class, or cultivate a new skill. The idea is to discover a passion that will give you the motivation to continue pursuing.

Tip #5: Think more positively about life.

Do you look at the glass as half-full or half-empty? The wisdom in this adage allows you to focus on the positive things you can control at the moment. During a moment of sadness or discomfort, you might struggle to look at the bright side. Take time to acknowledge your feelings and process your thoughts. Afterwards, ask questions that seek to find the positive in the situation.

What can you learn from the experience? Is there an opportunity for the future? Answering these questions can help you see a new perspective, motivating you to do things differently. Remember that the present moment matters more than the past or future because that’s where you have the most power. You can control what you do now instead of worrying about what happened previously.

Tip #6: Take pride in yourself.

Everyone makes mistakes, but are you your worst critic when this happens? Do you extend grace to yourself when you falter? Over time, criticizing yourself so much might cause you to internalize negative perceptions about your value as a person. The unfavourable judgment might cause you to feel discouraged and lose motivation.

If you feel negative thoughts coming into your head, counter them with positive affirmations. The harsh critique for yourself isn’t true. No one’s mistakes define their worth as a person. Rather than believing these ideas, write your affirmations on paper and recite them loudly until you feel better. For additional support, contact Kari Walton Counselling Services for mental health advice and guidance.

The post 6 Mental Health Tips to Stay Motivated Every Day appeared first on Kari Walton Counselling Services.

How to Overcome Health Anxiety and Fear of Illness

Admin — Fri, 28 May 2021 13:28:58 +0000

Our fear of illness has skyrocketed during the COVID-19 pandemic. As the coronavirus spreads throughout the population, it poses a threat to those with compromised immune systems. The good news is that with proper hygiene practices and social distancing, we are slowing the spread of the virus. The face masks, hand sanitizers, and vaccine shots have all been pivotal to protecting our health.

For the past year, many people have become very alert to the risks of COVID-19. This constant fear about the coronavirus can take a toll on your emotions, especially if you already have an anxiety disorder. There is an obsessive worry about catching the COVID-19 disease, even when you have taken all the necessary precautions. Aggravated by the uncertain conditions of the pandemic, your health anxiety can be difficult to overcome.

Living with health anxiety is a stressful experience, making you feel tense and suspicious about your surroundings. Fortunately, there are numerous activities that help to calm your nerves and ease your worries. As the pandemic slows down, let’s explore the coping strategies on how to overcome health anxiety and a fear of illness:

1. Distance yourself from anxiety-inducing news.

To curb the spread of COVID-19, social distancing was recommended. But to control the spread of health anxiety, keeping our distance from the media might be necessary. In the past year, there has been no shortage of news coverage on COVID-19. While it is important to stay informed on the latest developments, you can easily get overwhelmed.

Anxiety stems from an active imagination and uncertainty, which leads to negative thoughts. With the media constantly reporting on COVID-19 statistics, it is the key driver of your health anxiety. Most anxious people consume too much news from traditional, online, and media outlets. Whenever you start to feel anxious, take a break and distance yourself from the media.

Stop checking for news updates concerning the coronavirus. Any vital information will reach its way to you. By staying away from all forms of media, you can give your mind a much-needed reprieve. Your health anxiety will decrease as you put the mental focus on other aspects of your life.

2. Trust the recommended health guidelines.

As the fear of illness hovers over us, it is easy to become overly obsessive about the health protocols. We may wash our hands so much that they turn red and dry. Or we may spray everything in sight with harsh sterilizers, even if it is not necessary according to the science of COVID-19 transmission. Taking these extreme precautions can be mentally exhausting, which adds to your health anxiety.

You should follow the recommended guidelines by the CDC (Centers for Disease Control and Prevention), which have proven to be effective at lowering colds, influenza, and COVID-19 rates. However, trust the professional advice without going overboard. Of course, you should continue washing your hands and sanitizing items. Just use common sense and do not let your health anxiety dictate the rules.

3. Do not overreact to basic health symptoms.

Coughing does not automatically mean that you have been infected with the coronavirus, nor does it imply that others are infected with the illness. Post-nasal drip, bronchitis, and seasonal allergies are more likely explanations. If you have a sore throat, headache, or fever, keep in mind these are common symptoms of the cold or the flu. The symptoms alone are not necessarily indicative of COVID-19.

Even before COVID-19 started, we all catch viruses in our daily lives. The truth is that we have trillions of viruses inside us, making up our virome. When we catch the cold or the flu, our bodies produce immune responses that reflect the body fighting off these viruses. Demonstrating basic symptoms is not always a cause for concern unless you notice a recurring pattern. If the symptoms worsen instead of getting better, consult with a doctor.

4. Enjoy activities that lower stress & health anxiety.

Our stress and health anxiety often feed off each other. When we are overcome with stress, our mindset may jump to the worst-case scenario, which amplifies our fear of illness. As stress builds up during the day, it is important to find ways to release this tension. There are several proven methods of relieving stress, such as exercising, yoga, and meditation.

Guided meditation is a highly recommended practice if you have health anxiety. This activity helps you to focus on the movements of your body, while letting your thoughts rest peacefully. It might take practice to reach a full meditative state, but this method is very effective at relieving stress and healing the mind. Implement the meditation into your daily routine, which will help you to relax both physically and mentally.

5. Overcome health anxiety with productive hobbies.

The more you focus on COVID-19, the more anxious you will feel about potential illnesses. Your mind will bait you into worry with potential what-if scenarios, even though this type of thinking is never productive for your mental health. We cannot control the pandemic, so let’s shift the focus to what we can control in our lives instead.

Use this opportunity to enjoy your favourite hobbies, such as reading books, making music, or playing games with a loved one. You can also start a new productive hobby, like cooking, writing, drawing, knitting, or gardening. Creating and accomplishing things will shift your attention, giving you less time to dwell on negative thoughts about health anxiety.

6. Get counselling help for health anxiety.

If your health anxiety escalates, remember that you are not going through the struggles alone. You may benefit from the expert guidance that comes with counselling services. At Kari Walton Counselling Services, our professionals can understand, empathize, communicate, and offer solutions to help with your health anxiety. Contact us for more information.

The most important thing to remember is that COVID-19 shall pass. This is not the first pandemic, and it probably won’t be the last health crisis either. Do not engage in excessive worrying. Health anxiety creates a cascade of negative chemical reactions in your body, so counterbalance with positive emotions like love and laughter. Be kind to each other as we get through this pandemic together.

The post How to Overcome Health Anxiety and Fear of Illness appeared first on Kari Walton Counselling Services.

How to Manage COVID Depression & Seasonal Affective Disorder

Admin — Mon, 01 Mar 2021 14:39:49 +0000

During the year, there are certain seasons when the daylight becomes shorter, while the nighttime sets in earlier than usual. It is not always easy to grow accustomed to this unusual passage of time, which may affect your mood negatively. This condition, known as Seasonal Affective Disorder (SAD), describes a type of sadness that is prominent in the winter. Such feelings may subside over time, but they could also persist throughout spring and subsequent seasons.

Now, throw in the COVID-19 pandemic that has forced people to stay indoors in social isolation for prolonged periods. The uncertain circumstances have deepened the feelings of stress and anxiety in many people. Those that are battling with SAD symptoms have been doubly affected. Since the COVID-19 depression could further aggravate the seasonal affective disorder, maintaining your mental health is absolutely essential.

Managing your mental health during a pandemic is quite the challenge. Fortunately, there are counselling services near you that can keep the COVID depression and the seasonal affective disorder at bay. In addition, you can adopt several strategies to put yourself in a better state of mind. Here are six mental health strategies for managing the seasonal affective disorder during COVID-19:

1. Manage a regular exercise routine.

Your mood and your brain chemistry benefit immensely from regular exercise. Although you can’t visit the gym because of COVID-19, there are exercises you can do at home to gain similar results. These include stretches, bodyweight exercises, and resistance training. You may also enjoy the fitness perks from a dance session or an online yoga class. Pick whatever exercise works for you, as long as it helps you to stay active!

If you have seasonal affective disorder, outdoor exercises will be especially beneficial. Exposure to sunlight is therapeutic, even under an overcast sky. For outdoor exercise ideas, try running in the park or taking a stroll around the neighbourhood. These morning exercises will balance your circadian rhythms, keeping the COVID depression at bay.

2. Get more sunlight in the outdoors.

Sunlight may be scarce during the winter season, especially since the weather conditions are unpredictable. However, try your best to enjoy some sunlight in the great outdoors whenever possible. Take a walk outside and let the healing power of the sunrays warm you up. If you cannot go out, stand near a window with access to the outdoor light. Either way, this sunlight is excellent in terms of vitamin D, which can boost your mood.

During the colder seasons, consider undergoing light therapy. This involves working or sitting near a light therapy box, which mimics the natural sunlight by emitting different intensities of light. The best time to enjoy this type of therapy is in the morning. A session between 20 to 40 minutes should do the trick, helping to alleviate some of your winter blues.

3. Stay socially connected during COVID-19.

COVID-19 has undoubtedly changed our communication patterns in the past year. Due to the home quarantines and social distancing guidelines, our friendly interactions have become considerably more limited. While it is important to keep your physical distance in the pandemic, do not be overly reclusive. Most people suffering from COVID depression and seasonal affective disorder tend to isolate themselves, causing more detriment to their mental health.

To stay connected in your social circles, try setting up a long-distance phone call or a group video chat session. Technologies like Zoom or Clubhouse allow you to have lots of fun social engagement within a virtual chat group. For connecting with close friends, you may enjoy the personalized socialization during an intimate one-on-one phone call. In between these phone calls and video chats, engage with your friends on social media and text messages as well.

4. Keep a positive attitude amid the pandemic.

A cycle of negative thoughts is likely to arise in the middle of a pandemic, especially during the melancholy winter season. These thoughts are intrusive and can interfere with your happiness. Keep such thoughts from invading your mind by focusing on all that is good in your life. Instead of dwelling on what is wrong in the world, turn your attention to whatever it is that makes you happy.

Start by reflecting on some of the positive events that happened to you recently. Cherish the special moments no matter how big or small, like a birthday celebration, a work achievement, or a funny inside joke among your friends. Be grateful for the people around you, your current health, and the simple pleasures in life. Your positive attitude can be the best defense against COVID depression and the seasonal affective disorder.

5. Establish a daily routine in advance.

Some people tend to have scattered, wandering thoughts due to a lack of structure in their day. Going to bed and waking up without a clear plan leaves you susceptible to feelings of uncertainty, which can be very stressful. Amid COVID-19, you may feel anxiety not knowing what the future holds. While we have limited influence over what happens in the pandemic, we can take control of our daily routines.

Start by creating an agenda, which outlines your activities for the rest of the day. Think about when you want to schedule your exercise routines, what time you want to cook dinner, and whether your friends are available for a video chat tonight. Planning and structuring your day gives you a sense of purpose. This daily routine will offer comfort, guidance, and reassurance as you navigate through the unpredictable COVID-19 period.

6. Eat healthy foods in a balanced diet.

Many of us have our favourite comfort foods, which may include a wide variety of tasty snacks and juicy beverages. However, be mindful that some foods can adversely affect your mood, like refined carbs, sugary treats, or unhealthy fats. These foods may not mix well with too much caffeine and alcohol either.

While you shouldn’t restrict yourself from eating your favourite foods, pay attention to balancing your diet. The key is to increase your intake of nutrients that uplift your mood, such as omega-3 fatty acids. Also, eat more organic fruits and fresh vegetables. To compensate for the reduced exposure to sunlight, take vitamin D supplements for a boost in your health and mood.

The post How to Manage COVID Depression & Seasonal Affective Disorder appeared first on Kari Walton Counselling Services.

6 Best Ways on How to Overcome Winter Blues & Depression

Admin — Wed, 27 Jan 2021 15:49:39 +0000

Winter seems to move at a different pace than all the other seasons. As the outdoor temperature turns colder, and the amount of daylight gets shorter, we tend to spend more time indoors. After a while, this routine can start affecting our moods in a negative way. Many people feel lethargic during the colder months of the year, which is known as having the winter blues, or sometimes classified as seasonal depression.

The winter blues can take form in different ways. Some people choose to sleep more than usual. Others feel like they lack the energy and motivation to do anything productive. The melancholy feeling can come and go, or it may linger with you for days and weeks. The longer your winter depression lasts, the more rippling effects it may have on various aspects of your life.

For those feeling the winter blues, a counselling service may offer effective coping mechanisms, which can help you to get a better grasp of your emotions. There are also certain activities that can make the winter season feel more welcoming. Check out these six different ways on how to overcome winter blues and depression:

1. Embrace the best aspects of winter.

It is totally understandable that winter might not be your favourite time of year. Many people do not enjoy the cold temperatures, the heavy snowfall, or the numerous inconveniences that emerge during this frosty season. While winter has its fair share of shortcomings, it also comes with some unique features unlike any other season.

For instance, winter is a great time to pick up on a new indoor hobby, such as cooking, painting, or you can even dabble in creative writing. This is also a fantastic season for some relaxation. You can get cozy with a warm blanket and a hot beverage, while watching your favourite movies or TV shows. The objective is to embrace the best aspects of winter, recognizing that the season has lots of opportunities to offer.

2. Enjoy the winter sports & exercises.

Even though you might feel like staying in bed to hibernate all winter long, getting some physical exercise can help to lift your spirits. You might like to go tobogganing, take a spin around the skating rink, or glide down the slopes in your skis. Participating in these winter sports will pump your body with adrenaline, and you should feel more energetic as a result.

Another benefit of winter exercise is that you get to enjoy more sunlight outside. Some believe that winter depression might be caused by a lack of exposure to the sun, since we are cooped up indoors for so long. These winter sports give us the perfect reason to go outside, have lots of fun, and enjoy the warm sunlight basking on our bodies!

3. Plan a fun activity to look forward to.

For some people, the passage of time during winter seems to move particularly slow. Since we spend less time outdoors, this creates a perception that fewer events or activities are happening in winter. Too much idle time can have a negative impact on our moods, potentially amplifying the winter blues.

If the boredom is starting to set in, start planning fun activities that you can look forward to. It can be a TV and movie marathon for this upcoming weekend, or something as simple as ordering a delicious meal for the night. The simple fact of anticipating a pleasant experience can instantly lift your spirits.

4. Eat foods that will boost your mood.

Most people crave carbohydrates when they have the winter blues. Keep in mind that carbohydrates are not only found in bread and pastas, but also in fruits and vegetables. A balanced diet of fruits, vegetables, protein, and healthy fats can boost your serotonin levels, which will help to boost your mood.

Since we don’t get as much sun exposure in the winter season, many of us lack vitamin D. This important vitamin is necessary to improve our moods, and it can even lower the risk of depression. If your winter blues are caused by a vitamin D deficiency, taking supplements daily may make a positive difference. Oily fish, red meat, and egg yolks are also common foods that contain this vitamin.

5. Meditate daily and practice mindfulness.

Practicing meditation can be a great technique to fight your winter blues. This relaxing activity is focused on putting our minds at ease, which can help to alleviate the feelings of stress and anxiety. The meditation sessions do not need to be long. Only a few minutes of meditation each day can already make you feel better.

You can also try practicing mindfulness, which means doing activities in a way that makes you fully present in the moment. For instance, try to eat more slowly and savour the delicious flavours with every bite. You can also go for a leisurely afternoon walk, stopping to enjoy the view and welcoming your thoughts as they come and go.

6. Use counselling services to overcome your winter blues.

Our counselling services are recommended for people who suffer from winter depression and anxiety. The professional counsellors can help you to develop a personal coping strategy for managing the negative thoughts and behaviours. These counselling treatments will contribute to the positive progress of improving your mental health.

Even though the winter blues usually fade away when spring returns, seeking treatment early is recommended so that you don’t feel sad for an extended time. If you need additional assistance, professional help is available at Kari Walton Counselling Services in winter and all year long.

The post 6 Best Ways on How to Overcome Winter Blues & Depression appeared first on Kari Walton Counselling Services.