Anxiety | Etobicoke Psychotherapy : Balanced Mind & Wellness Inc.

Separating Work from Home during COVID-19

How do I separate home and work when I am working at home?

by Michele Meehan, Registered Psychotherapist at BMAW

This question has been coming up lately, as many of us have been working from home for more than a year now. Many of us do not have adequate and/ or private work space at home – some of us are working in our bedrooms, just a few feet away from where we sleep. As a result, work is encroaching on our personal time more and more, causing stress, sleep disruption, fatigue, low mood, and even burnout. Consequently, a lot of us are experiencing symptoms of anxiety and/ or depression.

Given that it looks like we may have to cope with working from home for awhile longer, it’s important to create a boundary between work life and home/family life to help us stay well. It can help to create a daily routine that signals to your psyche that the workday is over, and personal or family time is starting. Fortunately, our minds and thoughts are powerful, and we can use our thoughts and intentions to help create and maintain the boundary. Here are some things you can try:

At the end of your workday, “leave work” – leave your home and go for a walk, and “return home”. You can start your day this way as well, “leaving home” in the morning, and walking for a bit, and coming “in to work”.
When work is done for the day, turn off your computer, and put it away, out of sight. You could also cover it with an appealing cloth, scarf or a shawl, to physically symbolize the day’s transition. If you can, try to cover other evidence of work, such as files, or paperwork.
Choose clothing that signals a difference between work time and personal time. When getting ready to work, choose “work clothes”, and when work is done for the day, change into leisure clothes. That said, I suggest not getting right into pajamas, so that you also have some separation between personal time and sleep time.
Make some time for transition between work and personal time to help signal to your mind and body that you are going into a different mode. This might be time for meditation, a relaxation practice, or other contemplative practice.
Take a bath or a shower after work as a way to start your personal time feeling fresh and relaxed.
Use sage, incense, or other herbs or essential oils to cleanse your workspace, and your own energy field.
Hold a clear boundary about work time, and resist the temptation to work beyond your schedule hours. If an idea occurs to you after work, make a note to yourself to do it the next day, rather than using your personal or family time.

I hope you find that one or two of these options helps support you to create a sense of separation between work time and personal time, and helps you find a reduction in any feelings of anxiety or depression you may have been experiencing.

If you have questions, or feel that you need more support trying to find this balance, please contact us or book an appointment, or contact Michele at michele@balancedmindandwellness.com for individual counselling.

We are here for you and any of your questions… email our clinic at info@balancedmindandwellness.com or call 416-232-2780.

2021: New Year, New Shift

We tend to think of the New Year as the ideal moment to start fresh.

We see themes of what others are doing, which inspire us to improve and move forward.

What will help us is one of the keys to self-development: adopting a fresh mindset. If we are able to reframe, or think differently, we are able to create a new perspective for ourselves and our lives.

This past year, we have been tested and challenged in many ways that we never could have imagined. We have all felt symptoms of anxiety and/ or depression at one time or another.

Please know that, if you are reading this, YOU ARE RESILIENT. Just getting through, and tending to your basic needs, is sometimes the most important starting point.

It’s 2021: New Year, New Shift!

Rather than making New Year’s resolutions, I think that putting new habits and routines into practice are important throughout the year. I do, though, think it is important for us to take what we learned in 2020, and use it to make decisions and changes with a new, fresh perspective in mind. While uncertainty is there (and we do not know what 2021 will hold), we do know that it will be different. What we do have control over is the ability to choose what we focus on that is helpful, and to turn away from what may be harmful.

2020 has taught us that we cannot always be in control and that we must be willing to adapt. One thing we can control is our attitude and how we choose to approach conversations and/or minor and major decisions. An optimistic attitude is critical and necessary for 2021. It pushes us forward, encourages us, and helps us overcome obstacles. It inspires those around us and helps us in accomplishing dreams and goals. A positive attitude also helps with making difficult tasks easier to complete. A positive frame of mind increases our motivation to push forward – and do well as a result.

Here are some helpful tips and ideas to help you find what works for you this year:

One Step at a Time

The mere act of engaging in a positive action is all that matters. One action — as tiny as it may seem — can have an impact that you may not have anticipated. Do not overthink your actions or try to judge them for being too small. Just focus on implementing an action per month, then one per week, then one per day. By breaking things down, you will be able to reach certain goals and milestones you set for yourself.

Accept, Process, and Learn from Shortcomings

Not succeeding is scary. When faced with a task that feels impossible, some people do not even try it because it is more reassuring and there is no risk of failure. We learn this at a very young age – a baby does not stop trying to walk even after countless falls. We can do the same. The less fearful of failing you are, the more opportunities will naturally start presenting themselves in your life… and you will be able to welcome them.

Embrace and Adapt

Whether it is working from home, having our kids attend school virtually, and/ or finding a way to live and work in the same space as others, we have all faced a massive year of change. What we have learned is that we are able to adapt in extreme circumstances. We have had no choice but to find a way. What can be less exhausting, and create a smoother transition, is embracing rather than resisting. What I mean by this is the ability to accept a new obstacle and be curious about it, rather than allowing it be a barrier to our growth.

How We Can Help YOU:

Mental Health: There are several psychotherapists on our team who are here to provide a safe place, and to give you the ability to speak to someone subjective about your issues or concerns. This is an opportunity to build a trusting therapeutic relationship, where you can feel accepted and not judged. We are happy to work with you in individual counselling, relationship counselling, and/ or family therapy. Each of our therapists have different therapy styles and client focuses, and we provide a complimentary 15 minute meet and greet appointment so that you may ask questions and ensure the therapist you select is the right fit for you.

Naturopathic Medicine: We have two lovely practitioners on our team who utilize conventional and naturopathic diagnostic tools to assess health concerns and to determine the most appropriate treatment methods. Typically, the first session, or initial intake, is longer than your subsequent sessions, involving a comprehensive health history (a detailed family history, lifestyle analysis of nutritional status and eating habits, description of stressors, past medical history, history of injury, or physical/ mental/ emotional trauma) that may be impacting your wellbeing. If you are curious to learn more about how naturopathic doctors can help you achieve optimal health, please feel free to book a complimentary meet and greet with them here.

Most importantly, a positive attitude awakens happiness within ourselves and those around us. We have all recognized that we need hope, positivity, joy and happiness in 2021. We will get through this pandemic if we stay positive together!

Still finding it hard to think this way? It can be challenging at times to find a more positive perspective, and we can show you how. To learn more, or to make a therapy appointment, email us at info@balancedmindandwellness.com or 416-232-2780 to connect with a therapist in our practice. You can also book online here.

Finding the Good in 2020

Because we are now actively trying to block out all of the negativity brought on by COVID-19, we are able to find some of the light. Even though it may be small in comparison to the bad, there is good nonetheless. We are trying, more than ever, to be more aware of our mental health. Anxiety and depression are on the rise, and we are more open to acknowledging it within ourselves and to others. The psychology behind coping with COVID-19 sheds light on the importance of positivity.

Rather than focusing on what 2020 “hasn’t been” for you, try shifting your focus to what it “has been” for you.

UNITY. If anything, 2020 has created a collective experience for you to share with others. If you were feeling alone, there are more ways to connect and understand those around you. We have all struggled in one or more ways this year.

INNOVATION. Businesses have had to adapt to a new way of working and this has meant unprecedented levels of innovation and invention. While change can be challenging, it can also bring opportunities.

CHANGE OF PACE. Finding a way to slow down. And noticing that it is okay, and perhaps more effective, to do so.

SIMPLICITY. Finding joy in simple tasks. We now have a new perspective on daily activities, such as trying a new recipe, spending time on doing things for yourself and others.

ADAPTABILITY. There are many ways we have grown to pivot this year. One of the most profound is working remotely. As a result, there are less cars on the road, and more time with family and friends.

COOPERATION & SOCIAL SUPPORT. We are realizing the importance of staying connected. We were becoming a world of individuals, and we now realize the need to remain cohesive. More than ever, we are talking about mental health struggles, or speaking to a psychotherapist.

If you are reading this, you have done what it takes to keep afloat. Above are just a few of the ways you can find a different perspective on what may have been a very challenging year.

And you made it – welcome to 2021!

Coping in Uncertain Times with our ND

What wild times we are in right now! There is a lot of uncertainty, fear, stress and heightened emotions. It’s on everyone’s mind and many of you have questions – What’s next? What do I do? What’s going to happen?

Perhaps you are currently unemployed and financially concerned about the future. Perhaps you work in the health care industry and are having to respond on the frontline of this crisis. Perhaps you’re a mom at home with kids, trying desperately to keep them occupied but also trying to keep them safe and healthy.

Like you, I have been struggling to adapt to these extenuating circumstances. What made it easier for me was figuring out how I could take control of my situation and shift my focus away from panic to something more constructive. I’ve put together a list of 5 ways you can do the same.

1. Rethink your exercise routine

With social distancing in effect, many of us are having to rethink our exercise routines. Many studios and gyms have closed or restricted access. The beauty of technology is that these same businesses are adapting quickly and bringing the fitness to us! Businesses like Barre3 has a full library of online barre classes that you can do right from your living room with minimal equipment needed. Bliss Yoga in Etobicoke is offering virtual meditations everyday at noon and will have virtual yoga classes available next week. There are also a multitude of youtube channels offering workout videos like 5 Parks Yoga or apps like Nike Training Club for guided HIIT workouts with varying levels of equipment.

Having to avoid public spaces also presents another great opportunity; GET OUTSIDE! Toronto has a multitude of great parks (High Park, Cedarvale, Brickworks, the beach) where you can maintain your distance from others, get some exercise and it’s all completely free. There has been numerous studies to support that being in nature reduces cortisol levels (our stress hormone) as well as anxiety and depression. A 2015 study compared 90 minutes of walking in a natural setting vs. an urban setting and found that those in the natural setting had reduced rumination on negative thoughts. If you are ruminating over COVID-19, lace up your sneakers and head to your nearest hiking trail!

2. Stay connected

I’ve read some people calling for Social Distancing to be reframed as Social Solidarity. We are not isolating ourselves from each other out of desire to remove ourselves from our community; we are isolating ourselves to protect our community. We all have a moral obligation and responsibility to do our part to prevent the spread of this viral illness. But just because we can’t physically be with each other, doesn’t mean you can’t find other ways to stay connected to the ones you love. There may be many negative things about technology but one thing that it does well is allowing us to stay connected. I’ve been having group FaceTime chats with my friends and family and sending messages to check in on others.

It is crucial that we remember to connect with those that are the most vulnerable right now. The elderly and those with mobility issues are some of the more obvious answers here but also the new moms who may already feel isolated or those suffering from mental illness. Reach out. Offer to help. It is good for the soul.

3. Keep yourself occupied

Many people are finding themselves with some extra time to spare these days. There are two options for how some may be responding to this abundance of time: more time to panic scroll through news releases and social media OR an opportunity to constructively keep yourself busy.
• Pick up a creative project that you have put on hold
• Re-examine your 2020 goals and how you could use this time to get closer to meeting them
• Write letters to your family and friends
• Organize your closets
• Take this time to rest, relax and practice some self care!

Give yourself a time limit each day to read the news (credible sources only!) and after that, engage in activities that fill you up and nourish your soul.

4. Boost your immune system

Due to the novel nature of this viral pandemic, we are still uncertain on prevention and treatment options. That being said, we know that those most at risk for contracting coronavirus are those that are immunocompromised. Many of you may be feeling a lack of control with respect to protecting yourself against coronavirus. So why don’t we focus on what we can control?
Boosting your immune system is something we can all do to optimize our chances of staying healthy (in addition to social distancing and hand washing of course). Here are 5 things you can do today to boost your immune system:

Get 8 hours of sleep per night – with restricted sleep, there is a 70% drop in an immune cell called Natural Killer cells. With restricted sleep, genes that control our immune system are turned off and genes that promote tumors, stress and chronic inflammation are turned on. Dr. Matthew Walker’s TED talk Sleep Is Your Superpower is a great resource on the importance of sleep.
Eat a well-balanced diet with lots of vegetables, fruits, lean protein (fish, poultry, legumes), whole grains and healthy fats (extra virgin oil and nuts/seeds). Avoid or reduce processed foods, fried foods and refined sugar as these contribute to systemic inflammation in the body which impacts our immune function. Go Mediterranean! The Mediterranean diet has great evidence to reduce cardiovascular disease, metabolic disease, obesity and systemic inflammation.
Reduce stress! Stress raises our cortisol levels which suppress our immune system. Meditate, go for walks in nature and read a book.
Aim to get 150 minutes per week of vigorous exercise which are the current guidelines based on scientific evidence supporting the association of physical activity with health and well being, disease prevention and overall quality of life.
Consult your Naturopathic Doctor about supplementing with zinc, selenium, n-acetyl cysteine, spirulina and elderberry which have some evidence to support their use to boost the immune response to RNA viruses like influenza and coronavirus.

5. Reach out for help

During these challenging times, it is normal to experience heightened anxiety, worry and depression. Don’t go it alone. Reach out to your psychotherapists or social workers for help with coping strategies and processing these heavy emotions. Reach out to your Naturopathic Doctor for help with calming your nervous system, boosting your immune system and ensuring you stay on track with your health goals. At Balanced Mind and Wellness, we have adapted our practice to be entirely virtual so that we can continue to serve our community during these difficult times. You can book your appointment today here.

Virtual care is convenient, secure and our safest option for delivery of care at times of social distancing. You can stay in your PJ’s, get cozy on your couch and get the care you need right from the comfort of your home.

Staying Informed

If you would like more information on COVID 19 and the most up to date recommendations, visit the Public Health Agency of Canada website here.

Written by Dr. Laura MacLeod, Naturopathic Doctor at Balanced Mind and Wellness Inc.

To learn more about how we can support you during this challenging time, please contact us at 647-961-9669 or info@balancedmindandwellness.com.

Making the First Therapy Appointment

Even if you are a supporter of the benefits of therapy, actually finding a therapist can be anxiety-inducing itself. You can be passionate about something and still have to face a challenge when advocating ‘for you’. It can be hard enough to share your struggles with a trusted friend, let alone a stranger or therapist. Also, the second we commit to therapy, we realize we are also committing to making a change. And let’s face it, change is scary!

It is uncomfortable; however, we need to feel this uncomfortable feeling before getting to that ‘good’ or ‘happy place’. What if that awkward or uncomfortable feeling could be that breaking point for you?

Let us help you in clarifying that you are not alone if you have these thoughts pre-therapy:

– I don’t know what to expect

– Will it be awkward?

– Will they ask me tons of personal questions?

– Will I have to talk about stuff I do not want to talk about?

– How do I know if they will be the right fit for me?

– How do I share my story with a stranger?

– Will they even help me feel better?

– How do I pay for it?

– How do I fit it into my schedule?

– …when I am already feeling so low and/ or anxious that it’s hard to do the simplest things

– It’s hard to admit I need help, and can’t figure it out myself

You do not have to figure out all of these answers beforehand. That is why we are here for you – to guide you through the process. We do not expect you to know all of this – how could you?

Instead of focusing on all the reasons why you should put off making an appointment, focus on what you hope to gain from it.

Acknowledge that making the call, or even booking online, is not easy… and feel compassion for yourself. Pick a time and date, and we will walk you through the rest of it.

Think about those nights you could not fall asleep because your mind is racing. Now, imagine you were able to quiet that part of your brain. We can help you slow those thoughts, and find some sense of calm. Getting there means taking the first step. Change typically happens with small steps; however, a step still needs to be taken.

Even though your psychotherapist is there to help support you, YOU are in control of your mental health journey. If the therapist or style of therapy is not a good fit for you, you can and should leave and try someone else. That is why we, and most practices, offer a free consultation to ensure you feel comfortable with the therapist of your choice. A quick call lets you ask any questions you might have, tell us about what you are looking for, and/ or let us tell you how we think we can help you/ what therapy could look like for you.

You can start your therapy now – your only commitment and effort is picking a time and date, and we we help you from there!

Written by Carly Clifton, Director & Registered Psychotherapist at Balanced Mind and Wellness Inc.

To learn more about how we can support you in starting your therapy journey, contact us at 647-961-9669, book online, or email us at info@balancedmindandwellness.com.

Drawing the Line in the Sand: Boundary Setting (Part 3)

One of the most difficult parts of setting boundaries for most is to actually say “no” and turn down requests. This is difficult because it can bring up feelings of guilt and perhaps inadequacy or the fear of hurting others’ feelings. It can be difficult to say “no” because you believe you are ‘not allowed to’ or that you do not want to take responsibility for the result of saying no. Usually, in my mind, there is a fear of “what if they get mad or upset?”

Some things to consider in saying “no” include:

– Waiting for the question or request from another person
– Not answering until you have decided your position on the request. You might want to say “let me think about that and I’ll get back to you”
– Using clear language. Instead of saying “maybe, it’s possible ..” say “No, I can’t do that”
– Limiting apologies unless if it’s necessary, because “sorry” holds less value if you use it too often
– Don’t make excuses or defend yourself as it may result in others offering solutions to the barriers you’re proposing and then you can find yourself in a spiral of lies
– Saying “no” without asking for permission or acceptance since it’s your right to say “no” to requests
– Accepting the consequences since the person on the receiving end may not like it and show it. They’re allowed to feel what they feel just as much as you are allowed to say “no” to their request

Now that have identified items to consider, here are a few examples ways you can say “no”:

– “No, thank you”

– “I have a policy of not making impulsive decisions. I need time to think about this before”

– “I appreciate that you’re asking me this. However, I am not able to help you with that”

– “This seems really important for you. At the moment, I don’t have the ability to put the attention into this as you will need, so I have to say no”

– “I can’t say yes at this time”

– “I don’t want to commit and then disappoint you”

– “I’d love to help; however, I’m feeling overextended and cannot provide what you need”

It can be helpful to practice this on people who you feel safe and close to before trying this in situations and with people you might find saying “no” to be more challenging with.

Written by Vivian Zhang, Clinical Therapist at Balanced Mind and Wellness Inc.

To learn more about how we can support you with developing healthy boundaries and communication tools, contact us at info@balancedmindandwellness.com or 647-961-9669.

Supporting Someone with Mental Health Issues

When it comes to talking to a loved one about mental health, it can be very uncomfortable. As a society, we are still living with a lot of stigma when

it comes to mental health. There is not enough information out there to help us know how to start; however, we are making some great strides in mental health awareness, for example, with Canada’s annual Bell Let’s Talk Day this past Wednesday.

Try these R-E-S-P-E-C-T tips to support your loved one with mental health issues:

Realize it will take them time to understand where you are coming from.

When you approach the topic of mental illness with a loved one you know/ suspect are struggling, they might be having a hard time coming to terms with their mental health condition. Some might experience “anosognosia”, a symptom where one does not have self-awareness of the condition they are experiencing. Their acknowledgement of your concerns may take time. This TED Talk by Dr. Xavier Amador might be helpful: https://www.youtube.com/watch?v=NXxytf6kfPM

Educate yourself and others.

It can be really helpful to speak to a professional about your concerns and what you are observing. While you may not be suffering from mental health symptoms as a primary patient, you certainly experience secondary symptoms, which are equally deserving of support and conversations with a professional.

Say to yourself “it’s okay to feel what I’m feeling”.

It can be really challenging for family members to support a loved one with mental health concerns. Caregiver burnout is a feeling of mental, physical, and/or emotional exhaustion due to the demands of providing care. It is important to have support if you relate to feelings of this ‘caregiver burnout’. Your loved one needs you to be healthy in order for them to be healthy.

Patience is a virtue, and definitely hard to practice.

Not only will you need to be patient with your loved one, but it is also important to be patient with yourself and the difficult feelings that might come up for you. We want ourselves and others to stop feeling bad right now, and we want the solution to our problem to come more quickly. Remember: recovery usually takes longer than we thought it would, and it can become frustrating… but you can push through. Where there’s a will, there’s a way.

Expect that there will be good days and bad days.

In supporting a loved one with mental illness, it is important to know that healing is not a linear path. There are ups and downs and some days feel like you are taking 10 steps backwards instead of forwards.This can trigger feelings of anxiety and/ or depression. When we are not intentional in caring for our mental health, we can be more susceptible to experiencing bad mental health days. Remind your loved one of the simple self-care items they could try to get back on track.

Crisis plans are important.

A crisis plan is a plan that is discussed in calm moments to decide which supports (personal and professional) to access and how we can keep our loved ones safe. Here is a great template to use: https://www.maine.gov/dhhs/samhs/mentalhealth/rights-legal/crisis-plan/home.html.

Teamwork makes the dream work.

Think about who to involve in your “team” to support your loved one and you as well. List out people like mental health professionals (e.g. psychiatrists, family doctors, therapists), peer support (e.g. groups, crisis helplines), and family and/or friends. It can be a lot easier, and less painful, if we all contribute to one’s healing together.

To learn more about how we can support you in managing your stress and feelings of anxiety about your loved one, please contact Vivian Zhang at vivian@balancedmindandwellness.com.

Please see our previous blog post for some more tips on how to talk about mental health.

Self-Care in Our Technology Driven World

I admit, it is very tempting to throw around words like “self-care” in the context of therapy. Sometimes, what ends up happening when words are so easily used is that we forget their true intention and meaning.

Self-care as it is used today is about finding ways to attend to ourselves. In today’s busy world we really forget to pay attention to ourselves as boundaries and limits are blurred by technology and the mentality of always “being on”. Without giving ourselves any true time off, we tend to feel anxious, stressed, stuck, alone, unable to connect with others, and unproductive to name a few things. It is now more important than ever to use self-care strategies in order to maintain our physical and mental health, which ultimately helps to manage our stress.

Here are three self-care strategies to use in our technology driven world:

Unplug from technology. In theory, this is about taking time away from technology so we can have a few minutes of peace in our lives. It’s important to think about how you’ll unplug from technology. This can include:
- deactivating a social media account for awhile (for example, Instagram, Facebook, Twitter, Snapchat)
- putting your phone on airplane mode for at least an hour
- putting your gadgets away in a drawer or another room – out of sight, out of mind

Use the time you’re unplugging from technology to do something you enjoy or used to enjoy. Go for a walk, read a book, go see family and/or friends, try a new hobby, take a nap, or maybe learn to practice mindfulness.

When you reconnect with technology, challenge yourself to delay responding to texts and emails unless if it’s urgent. This one can be tricky, because it’s easy to tell ourselves something is super important and needs to be responded to immediately.
- Put your thoughts through a test: if you wouldn’t call someone that moment to respond to them, it’s probably not urgent and can wait.
- By setting different expectations we ourselves can feel less of an urgency, which will make it easier to unplug from technology.

There are some very interesting pieces on the history and importance of self-care you can read about:

By taking time away from technology we are caring for ourselves and giving ourselves opportunities to connect with our internal needs. If you’re wondering about how to develop more strategies to help improve your life, you can always develop these strategies with a life coach, counsellor, or therapist. Please visit here for more information, or email vivian@balancedmindandwellness.com to book an appointment.

Holiday Social Anxiety: 6 Common Causes and How to Cope

Staying with friends or relatives (unfamiliar surroundings)…

If you are going to be staying with friends or relatives in unfamiliar surroundings, ensure you have your regular comfort items and some coping strategies on hand. These might include: your usual snacks, a good book, a friend to call, or an ‘excuse’ to remove yourself from any uncomfortable situations.

Spending time with your significant others’ friends and/or family…

If you are with your significant other and worried about spending more time with someone on their side, let them know what might make you feel more comfortable. This might include a pre-established signal to help you both step away from the group at times.

You feel like you’re bad at small talk and don’t know what to say…

Ask yourself if it’s really true that you have nothing to talk about. You probably have at least one or two interests or experiences you can talk about, but you may be dismissing them as silly or uninteresting. If this is the case, you’re likely being too self-critical. Or, if talking about yourself makes you nervous, focus instead on learning three new things about the person you’re talking to.

Being questioned…

This is often uncomfortable at family and friend gatherings when you haven’t seen them in a while. Rather than focusing on being put on the spot, remember that they miss you and are genuinely interested in hearing about what’s going on in your life.

Coping with loneliness…

Spending too much time on your own can make you feel anxious, lonely and depressed. Part of why the holidays feel more lonely is high societal expectations for this time of year. Not having a romantic partner or close family can feel more uncomfortable than usual. Try re-thinking your expectations, and shift your focus to the things that you do have (and are grateful for) in your life. Bring a friend as your plus one, or that the sometimes sporadic love of a difficult family member still counts as love, has helped many people feel less lonely.

Coping with large numbers of people…

You might worry that other people are watching you, judging your appearance, or judging what you are doing. Shopping malls are especially packed this time of year and can cause a great deal of stress. If these thoughts resonate with you, remember that most people are there with their own worries/ shopping lists, and likely are too preoccupied to be worrying about what you are. If malls generally overwhelm you, go in with a specific list and make a plan according to the mall map ahead of time.

Do you want to conquer your social anxiety and be more comfortable around new people? If you spend time thinking about what other people think, that’s when people notice. So, have fun, and do what feels right to you.

If you’re constantly worried about others judging you and it’s getting in the way of your work, life or relationships, you might consider seeking help. There’s no quick-fix for social anxiety therapy involving Cognitive Behavioral Therapy (CBT) can help you overcome your social anxiety over time.

6 Tips for Overcoming Holiday Anxiety and Stress

It is known that a stable routine can reduce psychological problems like anxiety. Our daily schedule is safe and predictable. The end of the year involves an unavoidable change of routine. While we may look forward to the change, it can also cause us to feel unsafe and overwhelmed.

These six tips may help lower your stress levels during the holidays:

Plan ahead

Create a list of people you would like to buy gifts for, and some ideas you have for them. Look up some fun recipes for meals or baking that you want to try this year. Have fun with it, too – pick up some decorations to get yourself in the spirit ahead of time!

Stick to a budget

Decide what you want to spend over Christmas and stick to your budget to avoid anxiety over money. If your family and/ or friends are up for it, secret Santa (a draw) can also reduce anxiety by avoiding last-minute shopping and the need to find the ‘right gift’.

Stay Social

Surround yourself with people you like. If being around your relatives provides stress, keep family gatherings to a minimum and celebrate with friends who you can just be yourself with.

Learn to say no

You don’t have to attend every social occasion you’re invited to. It’s okay to put yourself first and balance what’s important to you this season. Make a list and prioritize your needs for the month or week ahead to ensure you’re taking care of (and enjoying) yourself.

Don’t abandon healthy habits

It’s important to maintain some of your healthy habits. You may not feel like it, but there’s a lot of evidence that exercise can help with anxiety and depression. It will be worth cutting back on some of the ‘holiday hangover’.

Take a breather

Take time to do things you want to do, rather than things you feel you have to do. When you feel overwhelmed, go for a walk, have a bath, or take that little break to spend some time with you.

If you have any questions or would like help with working to reduce stress and anxiety during the holiday season, call Carly at 647-961-9669, or email carly@balancedmindandwellness.com

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