Apps for Anxiety

Written by Riley Cropper

Edited by Lauren Helm

Apps for Anxiety

Image source: www.business2community.com

Anxiety, or the anticipation of a future threat, can be an unpleasant and even debilitating aspect of a person’s life. Symptoms of anxiety may include but are not limited to worry, restlessness muscle tension, fatigue, irritability, and difficulty concentrating. Often, those with anxiety symptoms also engage in excessive avoidance of situations that had provoked anxious feelings in the past, thereby reducing an individual’s overall quality of life. According to the National Institute of Mental Health (NIMH), about 40 million American adults are affected by an anxiety disorder in a given year. Fortunately, we live in an age of expanding technology. It is common to search for the answers to our questions on the Internet, or hear from others that “there’s an app for that.”  The Internet and smartphone apps make finding useful tools and information for various types of issues readily accessible and available like never before, so why not use these technological advances to help us to address the unpleasant or stressful feelings we may encounter when we experience anxiety? Many of these apps or online resources are designed to supplement professional psychological care, and should not replace professional treatment; however, they may help you take a mental break in the middle of the day or reduce symptoms during a stressful moment. The best part? All but one app on this list are completely FREE!

Apps for Overall Anxiety Management

• Stop Panic & Anxiety Help for Android (free)
  • Equipped with audio tracks to help you relax in the moment as well as a journal portion that asks you to write what happened and how you overcame it. That way, you can not only look back at all that you have overcome, but how exactly you did in case it ever comes up again! 
• Worry Box Free for Android (free)
  • This app is a journal and self-help guide in one! First, you write down your thoughts or worries, then the app presents you with questions about these stressors and some tips for dealing with them. Additionally, it’s password protected so all of your information will be kept safe
• Self-help for Anxiety Management (SAM) for iPhone and Android (free)
  • Allows the user to rate their level of anxiety or worry, then guides them through one of many relaxation exercises
• Worry Watch for iPhone and iPad ($1.99)
  • User fills out a template that describes a recent worry then eventually makes a note of the outcome and whether this outcome was as bad as their initial worry. Then, the next time you feel worried you can return to the app and view the past entries that show that the outcome is rarely as bad as the original worry. This app is also password protected
• MindShift for iPhone and Android (free)
  • Presents the user with strategies for specific symptoms or scenarios, such as test anxiety, social anxiety, performance anxiety, worry, conflict, panic, and perfectionism. Also allows you to “check yourself” by rating your symptoms. This app is especially helpful as it encourages the user to stop avoiding their worry and shift their fame of mind instead!

Apps for Meditation

• Take a Break! for iPhone and Android (free)
  • A very basic meditation app that presents 2 guided meditations: a 7 minute “work break” or a 13 minute “stress relief” exercise. Also gives you the option to play nature sounds in the background
• Calm for iPhone and Android (free) as well as free online at Calm.com
  • User selects an amount of time to meditate (from 2 to 20 minutes) as well as the theme of the guided meditation such as positivity, self-acceptance, or sleep. User can also select one of the “immersive nature scenes” to display throughout the exercise
• Headspace for iPhone and Android (free)
  • Presents the user with 10 short guided meditations and allows them to track their progress over time and even set reminders for future meditation

Apps for Relaxing Soundtracks

• Relax Melodies Free for iPhone and Android (free)
  • Select from 50 relaxing soundtracks to help put your mind and body at ease! Most useful for helping the user get to sleep as it allows you to set a sleep timer and an alarm for the next morning

Apps for Diaphragmatic Breathing

• Breathe2Relax Free for iPhone and Android (free)
  • Allows user to rate their level of stress then guides them through a diaphragmatic breathing exercise. When phone volume is up the app plays relaxing noises in the background and tells the user when to breathe in and release. Also give the user a visual of the length of their breath and allows you to adjust the length as needed. Keeps track of your stress ratings over time
• BellyBio Interactive Breathing for iPhone (free)
  • This is a biofeedback based app that monitors the user’s breathing while playing a soundtrack of ocean waves in the background

Additional Helpful Apps

• Anti-Stress Quotes for iPhone and Android (free)
  • Presents the user with calming words of wisdom and also gives you the ability to save them for later or share via e-mail, text message, or Facebook
• Positive Activity Jackpot for Android (free)
  • Based on pleasant events scheduling, this app utilizes the phone’s GPS to help users find enjoyable activities near their current location. The user can select the type of activity they’re looking for (e.g., “water activities”) or you can simply “pull the lever” to have the app pick for you! The app also provides you with the exact address of the activity and allows you to save locations for future use
• T2 Mood Tracker for iPhone and Android (free)
  • Allows the user to track symptoms on 6 pre-loaded scales: anxiety, depression, well-being, stress, heady injury, and posttraumatic stress. This allows the user to see their symptoms over time to see what things may be contributing to these symptoms and also to help the user talk to their mental health provider about their progress over time or possible effects of medication changes. 
•  PTSD Coach for iPhone and Android (free)
  • This app screens the user for symptoms of Posttraumatic Stress Disorder and can also track symptoms over time. In addition, it provides tools for dealing with these symptoms, links for additional support, and even a section to help the user teach their friends and family about PTSD
• Previdence for iPhone (free)
  • Allows the user to check symptoms of different disorders such as anxiety and depression, as well as other issues like problematic relationships or drug or alcohol use. App then provides some recommendations based on the reported symptoms
• Operation Reach Out for iPhone and Android (free)
  • This app was developed by the military to help prevent attempts of suicide. If the user is someone that is facing suicidal thoughts, the app allows them to enter the phone numbers of people they can call while in a crisis and also comes pre-loaded with a few suicide prevention hotlines. The app also has videos that encourage the user to reach out for help and provides instruction on how to do so. Other videos in the app give facts about solutions and treatment options, giving the user hope that things can get better. This app can also be helpful for those that are trying to help someone in a crisis, providing suggestions for how to best talk to the friend and get them the help they need. 

References

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders 

(5th ed.). Arlington, VA: American Psychiatric Publishing

Holland, K. (2014, May 27). The 18 best anxiety iPhone & Android apps of 2014. Retrieved

from http://www.healthline.com/health-slideshow/top-anxiety-iphone-android-apps

Kiume, S. (2013). Top 10 Free Mental Health Apps. Psych Central. Retrieved on December 16,

2014, from http://psychcentral.com/blog/archives/2013/09/20/top-10-free-mental-health-apps/

National Institute of Mental Health. (2009). Anxiety disorders. Retrieved from

http://www.nimh.nih.gov/health/publications/anxiety-disorders/nimhanxiety_34436.pdf

Weingus, L. (2014, October 27). 5 apps to help you cope with anxiety. Retrieved from

http://www.huffingtonpost.com/2014/20/27/apps-anxiety_n_6054270.html

Setting Intentions for the New Year & Using ACT to Guide the Way

Written by Lauren Helm, M.A.

Setting Intentions for the New Year & Using ACT to Guide the Way

Image source: hardquotes.com

As you set out into the new year, you may have already identified and begun practicing taking steps towards your New Year’s resolutions. The road towards various forms of transformation or self-betterment can often be long and arduous, and you may face challenging moments as well as rewarding ones. In order to set yourself up for success, consider learning about and applying some of these tips based on an interpretation of Acceptance and Commitment Therapy (ACT) principles. Hopefully, this will help you to continue to evolve in the direction of your choosing this year!

Set intentions that are rooted in your values

Make sure to give yourself enough time to adequately reflect on what is truly important to you. Too often, we may choose to “better” ourselves in ways that may be important to others, but not ourselves. This is a great time to discover your authentic, deeply held desires for yourself, if you have not already done so. What we value speaks to who we want to be in this life, and what gives our lives the greatest sense of richness and meaning. Our values can range various domains, including health, family, friendships, career, spirituality, etc. Clarify for yourself WHY you have selected a certain New Year’s resolution, and determine if it is truly aligned with your authentic values. When we set an intention to fulfill a values-driven goal, we are more likely to be intrinsically motivated to achieve it than if the goal we have set is solely reliant upon the approval of others (or any other reason we think that we “should” be doing something).

Create a SMART values-guided plan of action

Once you’ve selected your New Year’s resolutions or intentions, set yourself up for success by creating an action plan. Dr. Russ Harris created a worksheet that is geared towards helping individuals create a specific plan that is based in their values. You can find the SMART goal worksheet here. SMART stands for specific, meaningful, adaptive, realistic, and time-bound. In other words, you may select a New Year’s resolution that is specific (define exactly what it is that you hope to achieve, and the specific steps that you believe may need to be carried out in order to get there), meaningful (make sure that the resolution is based on something you genuinely care about), adaptive (is setting this goal truly supportive for you and will it improve your life?), and time-bound (be specific and identify the times and dates that you plan to complete certain steps that move you closer to your goal). These are guidelines (not rules) that may support you in successfully working towards your resolutions throughout the year.

Make contact with the present moment

Practice mindfulness of both pleasant and unpleasant aspects of what you are working towards (the FULL experience of the moment), instead of struggling or resisting the discomfort that you may encounter (say, if you were working towards living healthfully by exercising, you may practice mindfulness of the sensations experienced during exercise). Our experience of working towards our desired goal may be dramatically shifted by whether we adopt a mindful, open attitude, or a judgmental, resistant attitude. Excessively trying to “omit” the uncomfortable aspects of your journey will be unlikely to work, can waste your time and energy, and possibly sour your chances to stretch yourself or rise beyond what you may have previously believed you could not do.

Check in with yourself as the year progresses. Adopt a nonjudgmental, objective viewpoint as you observe whether your current actions are in alignment with your original resolutions or intentions. Allow this information to inform any modifications that may be made to the SMART plan that you created. Have you learned that certain strategies help you keep on track, and others don’t? Does just the action-plan need to be revised, or have your priorities shifted over time, and thus your original intentions need to be re-committed to or revised?

Be flexible

We are ever-evolving human beings in an ever-changing world. We cannot always predict or control what will happen in the future. Even if you have created a plan using the SMART guidelines, planning for your future can either work for you or against you, depending on how you relate to your plan. When we hold too tightly or rigidly to an idea of how “things are supposed to go,” the plan begins to unravel us, instead of supporting us. Be honest with yourself when this happens (without judging yourself), and practice flexibility.

Practice acceptance AND commitment

When we feel blocked or unable to achieve the outcome we desire, there may be suffering. Given that unexpected life events may happen that interfere with the plan you have in place to reach your goals, loosening our fixation or attachment to only one way of achieving your values-based resolutions may be helpful. ACT suggests that we can have lives full of meaning, even when we are thrown off course or encounter pain or difficulty. The key is committing to your values, and letting them guide you as you reset your course as needed. Just because you do not achieve a specific outcome (or goal) in a specific way does not mean that you aren’t able to live a valued, meaningful life. We can live in alignment with our values in so many different ways in different situations. Though it can be tough to not obtain a specific outcome that we hoped for, with a flexible, accepting attitude, we can discover another way to embody our values. We may often find that it can be equally as satisfying, even if it doesn’t look like we originally had imagined it.

From the team at CSAM, we hope you have a Happy New Year!

If you'd like to speak with a professional at the Center for Stress and Anxiety Management for help with anxiety, please click here.

Follow us! Subscribe to the CSAM RSS feed, and follow us on Facebook or Twitter (@CSAMSanDiego). 

Resources

SMART goal worksheet: http://www.thehappinesstrap.com/upimages/Goal_Setting_Worksheet.pdf

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2011). Acceptance and commitment therapy: The process and practice of mindful change. Guilford Press.

En(Joy)ing the Holidays

Written by Lauren Helm, M.A.

When the holidays are here, there can be great potential for joy, but also, great potential for stress. The holidays may entail numerous stressors, including a significant change in routine, exposure to large crowds of people while shopping, financial strain, feeling under pressure from expectations of others or yourself, and relationship stress or conflict. However, there are many ways that we can take care of ourselves in order to connect with the potential for rich, fulfilling experiences with loved ones while we celebrate during the holidays.

• Clarify what you value
  • Instead of going through the motions while participating in holiday celebrations, take some time to reflect upon what it is that you find most meaningful about these times. What is truly most important to you? What experience would you like to actively participate in creating? If you can allow your values to guide your actions during holiday activities, you may find that the quality of your experiences deepen.
• Practice emotional awareness
  • It’s not always easy, but checking in for a moment and tuning into your emotions can help to give you additional information about how you are responding to potential holiday stressors. Take a slow, deep breath and pay attention, nonjudgmentally, to your feelings as they arise. If you allow them to come and go without reflexively reacting, you can consciously decide to act in the most effective manner in a given situation. Mindfulness can be particularly helpful for practicing a healthy way of relating to your emotions. Free mindfulness meditations and exercises can be found here
• Adopt a flexible attitude
  • Keep in mind that change is constant. Change can be very stressful, but new experiences can also provide excitement and enrichment to your life. Change offers many opportunities for growth – our response to change may determine whether we get “stuck” in fighting with the change of routine that occurs during the holidays, or whether we can be flexible and allow change without resistance – we may even find that we enjoy the ride!
• Maintain a healthy, balanced routine
  • Even though your schedule may be different than usual, commit to creating balance in whatever ways are possible and supportive for you during this time. That might mean making regular sleep a priority, making healthy food choices, and continuing to engage in exercise. Avoid overscheduling yourself during this time, and ask for help from others if needed.
• Practice compassion for others and self-compassion
  • Compassion for others and self-compassion can enhance any experience that we have, and help us to let go of unhelpful expectations of ourselves or others. We are all human and imperfect. Choosing to practice compassion towards family and friends may reduce tension and stress during the holidays. Your relationship with yourself also will greatly affect your experience of the moment. Think of practicing compassion towards yourself as a great holiday gift that you can give yourself, over and over again. Learn more about self-compassion here.
• Remember gratitude
  • Gratitude is one of the biggest predictors of happiness. It may be easy to get swept away in our “wants” and feeling that we are lacking something. Gratitude can help us shift out of a mindset of “incompleteness” into a recognition that there are likely multiple experiences, things, or relationships that we can be grateful for. Bringing attention to what you are grateful for allows you to practice soaking in pleasant experiences, instead of stewing mostly on what you don’t like or have. Learn more about the science behind gratitude here.
• Be mindful of moments of joy and love
  • Allow yourself to fully notice and experience when joy and love naturally arise within you. Pay attention to how it feels in your body, and how it feels to share it. Allow yourself to take note of what generated the feelings of love and warmth. This may help you better tune into what is important to you, and what you might want to invest your energy in cultivating more of in your life. Read more about the science of sharing joy here.

If you'd like to speak with a professional at the Center for Stress and Anxiety Management for help with anxiety, please click here.

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Find additional holiday tips here:

http://www.psychologytoday.com/blog/science-and-sensibility/201411/seven-steps-enjoy-the-holidays

http://www.psychologytoday.com/blog/tech-support/201411/anticipating-holiday-angst-six-ways-prepare-yourself

Breast Cancer Awareness Month: Mindfulness & Cancer

October is Breast Cancer Awareness Month

Written by Lauren Helm, M.A., B.C.B.

Cancer is incredibly common, and often leads to many difficult and frightening life changes. Studies have found that moderate to severe psychological distress occurs in 35-45% of all cancer patients (Carlson et al., 2004; Spiegel, 1996; Zabora, BrintzenhofeSzoc, Curbow, Hooker, & Piantadosi, 2001). Cancer is the most distressing diagnosis regardless of prognosis (Tacon & McComb, 2009), and anxiety can last even after treatment has been completed. Research has identified that cancer may lead to distress because of multiple factors, including the anticipation of suffering, and difficult treatment regimens (such as surgery, radiotherapy, chemotherapy, or hormone therapy). Some individuals experience great difficulty in coping with the life changes that cancer can bring about; in particular, the potential uncertainty and uncontrollability of illness is often formidable and distressing (Carlson, Ursuliak, Goodey, Angen, & Speca, 2001).  Additionally, when an individual is diagnosed with cancer, her quality of life may be profoundly impacted, and she may experience increases in stress, anxiety, depression, pain, fatigue, sleep problems, and nausea. The impact on one’s quality of life is not always easily “cured” by traditional Western medicine approaches. This is why some individuals with cancer also pursue supportive and complementary therapies, along with conventional medicine.

Some examples of supportive and complementary therapies for cancer patients include: support groups, interpersonal therapy, acupuncture, meditation, yoga, Tai Chi, hypnosis, massage, relaxation training, and mindfulness. When these therapies are used in conjunction with conventional medicine, studies have found that they may reduce stress, anxiety, depression, improve indicators of immune functioning, strengthen spirituality/religion, and improve coping skills, among other possible benefits.

Mindfulness is a potentially powerful tool that has been found to have a beneficial impact on the quality of life of individuals who are diagnosed with cancer. Mindfulness has been defined in many ways, but may be thought of as a “particular way of paying attention,” or “moment to moment” awareness where one adopts a non-judgmental, compassionate attitude towards one’s experience of the present moment. A mindful stance can be practiced by learning to accept, instead of resist or react to one’s thoughts, emotions, and physical sensations as they arise. It is all about changing the relationship to one’s thoughts and emotions so that a sense of equanimity is eventually achieved, even in the face of pain or distress (read more about mindfulness here).

Mindfulness has been embraced by patients and behavioral medicine practitioners alike (Baer, 2003; Bishop, 2002), in large part because of the positive physical and psychological changes that tend to result from the regular practice of mindfulness. A substantial body of empirical evidence supports the use of mindfulness with cancer patients (Carlson & Garland, 2005; Carlson, Speca, Patel, & Goodey, 2003; Carlson, Speca, Patel, & Goodey, 2004; Carlson et al., 2001; Speca, Carlson, Goodey, & Angen, 2000). Most of the literature supporting the use of mindfulness with cancer patients has examined Mindfulness Based Stress Reduction programs (a program developed by Dr. Jon-Kabat Zinn for those with chronic illness or pain that teaches patients how to practice mindfulness) since they are more frequently available in medical settings. Mindfulness has also been integrated into other psychological treatments , including Mindfulness-Based Cognitive Therapy (created by Zindel Segal, Mark Williams and John Teasdale to help prevent relapse for those with depression), Dialectical Behavior Therapy (created by Dr. Marsha Linehan in order to treat those with borderline personality disorder), and Acceptance and Commitment Therapy (developed by Dr. Steven Hayes and Dr. Kelly Wilson and is often used for those with anxiety – indeed, this evidence-based treatment is offered by therapists at CSAM!). Mindfulness is applicable for a wide range of problems.

Some of the benefits of mindfulness training may include:

• Improved general quality of life (Ledesma & Kumano, 2008)
• Improved markers of physical health (Ledesma & Kumano, 2008)
• Reduced anxiety and depression for patients, partners, and survivors (Ledesma & Kumano, 2008; Lengacher, Johnson-Mallard, Post-White, Moscoso, Jacobsen, Klein, Widen, Fitzgerald, Shelton, Barta, Goodman, Cox & Kip, 2009)
• Improved sleep (Carlson & Garland, 2005)
• Increased feelings of control, openness, personal growth, and spirituality and reduced feelings of isolation (Mackenzie, Carlson, Munoz, & Speca, 2007)
• Improved psychological health

Mackenzie, Carlson, Munoz, and Speca (2007) found that cancer patients who underwent mindfulness training through an MBSR program reported five major themes:

• Opening to change: Changes in how they think about and cope w/cancer and treatment
• Self-control:
  • An improved control of attention and behaviors, including a reduction of reactivity to stressors and learning when to take action vs. when to let go
  • An improved physical and mental self-regulation and self-discipline
  • Living better with cancer
• Shared experience:
  • Social support and camaraderie (sharing and listening; development of close and unique relationships; sense of community)
  • Reduced feelings of isolation, especially with cancer diagnosis
  • Instillation of hope (surrounded by other cancer survivors)
  • Improved coping skills (group problem solving, discovery of solutions together)
  • Meditation practice was reinforced
• Personal growth: 
  • Mindfulness provided comfort, meaning, and direction
  • Mindfulness increased willingness to learn from difficult life experiences, such as cancer
  • Shifting from negative to positive mindset; seeing cancer as a motivator to live a full life
  • “The way I look at cancer is that once you get through the awfulness it’s a very powerful motivator to live your life. I’m grateful I can come up here and be reminded of that.”
• Spirituality:
  • Exploration of spirituality (though a common theme that arose during interviews with study participants, though MBSR is secular)

In sum, the benefits of mindfulness are many, and can be potentially useful for those who suffer from cancer. If you or a loved one needs additional help in coping with the distress that cancer can bring, it may be worthwhile to learn more about additional resources that are available. Check out some of the resources below, or contact a qualified professional.

Breast Cancer Resources

Create an early detection plan: http://www.earlydetectionplan.org/

Beyond the Shock: http://www.nationalbreastcancer.org/nbcf-programs/beyond-the-shock

Anxiety and Breast Cancer: http://www.breastcancer.org/treatment/side_effects/anxiety

Tips on How to Combat Anxiety: http://www.breastcancercare.org.uk/news/vita-magazine/overcoming-anxiety#sthash.ku2X77DV.dpuf

If you'd like to speak with a professional at the Center for Stress and Anxiety Management for help with anxiety, please click here.

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Workplace Stress & Anxiety

Written by Lauren Helm, M.A.

Workplace Stress and Anxiety

“One-fourth of employees view their jobs as the number one stressor in their lives” -Northwestern National Life

Image source: http://www.investwithalex.com/killing-stress/

Stress and anxiety typically occur when there is a perceived threat and a lack of resources to cope with this threat. Unfortunately, it is often the case that our jobs become a major source of stress and anxiety in our lives, and are a source of stress over which we may have limited control. Job or workplace stress may affect not only our quality of life, but our ability to do well in our careers. Many workers suffer from excessive stress and anxiety as a result of various job-related stressors. The importance of learning to reduce and manage workplace stress cannot be ignored, particularly when we remember that our jobs may affect multiple domains in our lives, including our time, energy, financial security, and possibly even our sense of satisfaction or purpose in life.

What makes a job stressful? Generally, job stress is a result of an interaction between the worker and the working conditions. In other words, certain people will be more stressed by certain jobs. The personality or coping style of the individual may not be a good fit for the demands of a particular type of job. Some people thrive in fast-paced settings, and others are worn down by them. When the job is not a good fit for the person, typically job stress will occur.

Image source: http://blog.kunnect.com/2014/07/how-to-keep-your-call-center-employees-stress-free/

Though unique worker characteristics often affect a person’s sense of stress in the workplace, for most people, feeling overtaxed, overworked, and minimally supported are universal recipes for increased job stress. Other sources of job stress may be certain workplace conditions that lead to stress, as identified by the CDC’s National Institute for Occupational Safety and Health (see NIOSH job stress article here), including the design of tasks (i.e. workload, breaks, length of workdays, tasks that don’t having meaning or provide a sense of control),management style (i.e. poor communication, not involving employees in decision-making), interpersonal relationships (i.e. lack of support from coworkers or supervisors, conflict with coworkers), work roles (i.e. unclear expectations or too many job responsibilities), career concerns (i.e. job insecurity, no room for growth), and environmental conditions (i.e. potentially dangerous working conditions, including crowding, noise, pollution, ergonomic problems). Universal psychological factors discussed in this APA blog that often lead to job stress include a sense of powerlessness and traumatic events that occur while on the job.

“Three-fourths of employees believe the worker has more on-the-job stress than a generation ago” -Princeton Survey Research Associates

Unfortunately, workplace stress can have a profound impact on our physical and emotional well-being. Research on job stress, as summarized by NIOSH, has found that job stress can lead to increased risk of workers developing cardiovascular disease, musculoskeletal disorders, psychological disorders, workplace injuries, and possibly even increased risk of suicide, cancer, ulcers, and impaired immune function.

Image source: http://www.maggiedinomemd.com/myth-stress-is-stress-its-annoying-but-its-not-harmful/

“According to data from the Bureau of Labor Statistics, workers who must take time off work because of stress, anxiety, or a related disorder will be off the job for about 20 days.” - Bureau of Labor Statistics

Stress not only affects the quality of life of workers, it also compromises their ability to perform optimally (or sometimes even adequately) at their jobs. NIOSH has found that job stress may lead to an increase in absenteeism, tardiness, and intentions by workers to quit their jobs, which negatively impacts the bottom line. Essentially, more burnout from stress leads to more sick days and performing poorly at work. Ultimately, the business suffers as well as the employee. The NIOSH task force also identified characteristics possessed by “healthy” organizations that are low in job stress and high in levels of productivity, which include: a recognition of employees for good work performance, opportunities for career development, an organizational culture that values the individual worker, management actions that are consistent with organizational values. When employers or organizations take preventative actions by taking good care of their employees, this often benefits the business in the long run.

Image credit: http://www.startyourbusinessmag.com/free-workshops/

A combination of stress management training and organizational change is typically needed to prevent and reduce job stress and its consequences on workers and workplace productivity. Organizational change directly targets the systemic sources, or environmental “triggers” of job stress, and stress management training helps employees to learn better approaches to coping with stress. Stress management workshops often focus on teaching the worker how to better understand what causes stress, how it affects their well-being, what coping techniques are optimal (such as relaxation exercises or mindfulness practice), and how they can better manage their time (i.e. time management skills). These types of trainings often lead to an immediate reduction in workers’ stress, anxiety, and sleep difficulties. Other stress-reduction programs may focus on other aspects of health and well-being, such as nutrition, exercise, assertiveness, and social skills training. However, without complementary organizational change, stress management training may not have a long-term impact on employees’ well-being.

Ultimately, stress both inside and outside of the workplace can have a significant impact on our ability to thrive. Selecting the most supportive work environment possible, and learning how to effectively manage stress, can potentially tremendously impact not only psychological and physical well-being, but work-performance and success as well.

Are you currently experiencing workplace stress that you would like additional help with?  Contact us here to set up an appointment with one of our therapists, who use evidence based approaches to stress management and reduction.

In the meantime, here are additional job stress-reduction tips from APA’s blog article “Mind/Body Health: Job Stress”:

• Make the most of workday breaks. Even 10 minutes of "personal time" will refresh your mental outlook. Take a brief walk, chat with a co-worker about a non-job topic or simply sit quietly with your eyes closed and breathe.
• If you feel angry, walk away. Mentally regroup by counting to 10, then look at the situation again. Walking and other physical activities will also help you work off steam.
• Set reasonable standards for yourself and others. Don't expect perfection. Talk to your employer about your job description. Your responsibilities and performance criteria may not accurately reflect what you are doing. Working together to make needed changes will not only benefit your emotional and physical health, but also improve the organization's overall productivity.

Are you an employer who would like to learn more about reducing stress in your workplace?  CSAM is proud to offer stress management workshops and trainings to businesses in the San Diego community. If interested in scheduling a stress management workshop for your business, please contact us at 858-354-4077 or click here.

References

Sauter, S., Murphy, L., Colligan, M., Swanson, N., Hurrell, J., Scharf, F., Sinclair, R., Grubb, P., Goldenhar, L., Alterman, T., Johnston, J., Hamilton, A., Tisdale, J. (1999) Stress...at work. Retrieved from http://www.cdc.gov/niosh/docs/99-101/

Miller, L. & Smith, A. Stress in the workplace. Retrieved from http://www.apa.org/helpcenter/workplace-stress.aspx

Weiss, S. & Molitor, N. Mind/body health: Job stress. Retrieved from http://www.apa.org/helpcenter/job-stress.aspx

Tags: anxiety, Center for Stress and Anxiety Management, job stress, work stress, workplace stress, stress management, time management, stress workshops, stress management workshops

Depression: The Autoimmune Disease Of the Mind

Written by Marnie at http://www.lovebutblog.com/depression-the-autoimmune-disease-of-the-mind/

Depression: The Autoimmune Disease Of the Mind

I’ve seen so many great tributes to Robin Williams in the past 24 hours. I hope he knows how much he affected others in a positive way. That, despite his inner torment, the fact that he made people laugh was able to penetrate the immense sadness he must have felt and give him some sort of peace … even if only for a little while. In fact, peace is something those of us with depression rarely feel.

I hate the word “depression”.  Frankly, it’s depressing. And I hate the commercials about it. You know those Cymbalta commercials? Depression hurts; Cymbalta can help. They show these scenarios of people having trouble getting out of bed, or not even wanting to play ball with their dogs. The truth is, sometimes depression probably does look a lot like that. But sometimes it looks like Robin Williams. Sometimes it looks like comedy, as that is one of the many coping mechanisms people with depression use. Sadly, with people like Robin, it masks something much deeper and darker. Sometimes it looks like a busy schedule. Sometimes it looks like forgetfulness. Sometimes it looks like the person standing up on the podium, accepting an award. As Glennon Melton from Momastery said in a recent post, “People who need help sometimes look a lot like people who don’t need help.”

A friend of mine recently broke my heart with a Facebook status update that said something about how she has an autoimmune disease and that, while she might look happy and healthy on the outside, the pain can be unbearable. It was such a simple statement and yet really had an impact on me, as my mother has had chronic pain her whole life but, to the outside world, she looks fine. In fact, she’s gotten dirty looks and even comments from people for using her Handicapped placard.

Depression is the same way. It’s an autoimmune disease of the mind. For all intents and purposes, many of us who have it look fine on the outside. We might even be somewhat, if not very, blessed by our life circumstances. Abby Heugel put it perfectly on her recent Scary Mommy post, saying, “These are the times that I should reach out, but the thing about depression is that it comes with the sense that you shouldn’t have it to begin with, that it’s a bunch of self-indulgent navel gazing and not an actual illness like those that everyone can see looking in.”

Despite everything good in our lives, the negative thoughts persist in our minds and hearts. Its attack on ourselves feels silly, embarrassing, ridiculous, hateful, awful, confusing, shameful, and a whole bunch of other emotions. When I’m tired, it attacks the most, sensing the weakness within.

Physically, I’d consider myself one tough mother f*cker. In fact, when I was little, I had an unusually high pain tolerance. I went to bed once on a broken wrist that my parents didn’t even know about until they saw me the next morning with an arm that had swollen to twice its size. I once let a man stand on my fingers at a baseball game until they were completely flattened because I didn’t want to say anything. I sprained my ankle a week before my first marathon but ran it anyway, having to stop and get it taped about three times. And yet the feelings of melancholy can crush me like I’m a cancer-ridden 100-year-old.

I hate saying but the truth is I suffer from depression. Some days are great and others are horrible but, you know what, that’s life. I have to learn to accept myself the way I am and not be afraid to talk to others about it. And if you need someone to listen, I’m your gal. In the meantime, when you’re out and about doing your daily deeds, remember that things are not always as they seem. Be kind. Be gentle. Be aware that others might be suffering beyond belief despite that fancy, new car, perfect hair, or insanely clean house. Give meaningful hugs and warm smiles. You never know what those could do for someone who is feeling at the end of his rope.

RIP, Robin Williams. You were loved.

Photo credit: Godfreydaily.com

Tags: anxiety, Cognitive Behavioral Therapy, psychotherapy, depression, suicide, Robin Williams