You cannot escape it, every time you turn on the news or look at your social media feed there it is: more news about COVID-19.  Maybe you started feeling a bit less anxious about the pandemic, but now it appears that cases are skyrocketing again. and that anxiety is setting in even more now. 

​First of all, know that you are not alone and that it is completely ok to feel anxious! The American Psychiatric Association recently released a poll indicating that "nearly four in ten Americans (40%) are anxious about becoming seriously ill or dying from coronavirus, but far more Americans (62%) are anxious about the possibility of family and loved ones getting coronavirus." This is an unprecedented time and there is a lot of unknown when it comes to COVID-19, so it is to be expected that you will feel some anxiety as a result.  After all, we are likely living during a once in a lifetime event!  In this article, we will cover some techniques that you can use to cope with and manage how you are feeling.

1. Limit media including the news and social media
We live in the information age where information is constantly bombarding us whether we want to digest it or not.  Limiting your access to this media is especially important if you struggled with anxiety and worry prior to the start of the pandemic.  A good tip is to schedule the amount of time you are spending consuming media for the day or the week.  Regularly check in with yourself after media consumption, compare how you felt prior to reading or watching to how you feel afterwards.  If you experience an increase in anxiety, reevaluate your schedule and try exposing yourself to less media going forward.

2. Focus on what you can control
Let's face it, there is not much that you can control when it comes to COVID-19, which can send your anxiety into a tail spin.  A good technique to use is to focus on what you can control instead often times action can feel like an antidote to anxiety.  This includes following the Center for Disease Control (CDC) guidelines available here.  These guidelines include washing your hands often for 20 seconds, social distancing with 6 feet or more between yourself and others who are not in your household, among other recommendations.  Read the CDC guidelines link for more information.

3. Stay connected
Social distancing should really be called physical distancing.  Now it is more important than ever to maintain close social relationships even if you cannot see each other face to face.  Take advantage of technology to maintain friendships and connect with those you care about most.  Here are some ideas on how to maintain social relationships despite the coronavirus:

1. Have a virtual game night through online platforms such as zoom
2. Host a zoom painting party 
3. Start a book club and meet regularly via zoom to discuss 
4. Host a karaoke night via zoom
5. Have a zoom brunch with your friends

4. Start a regular mindfulness meditation practice
Mindfulness meditation is a good place to start as it does not require a teacher and can be practiced alone.  There are several YouTube videos that you can use for free to try such as the ones listed below:

1. Honest Guys 10 minute mindfulness meditation
2. Daily Calm 10 minute mindfulness meditation 

If a low tech option is more your speed, there are also mindfulness meditation scripts, such as those listed below:

1. 3 minute body scan mindfulness meditation  
2. Mountain meditation script

5. Take a mindful walk around your neighborhood 
Mindfulness does not just have to include sitting still and breathing deep, take your mindfulness practice on the go with a mindful walk around your neighborhood!  Leave your earbuds at home and lace up your comfy shoes.  As you walk, utilize all five senses to keep yourself in the here and now.  Observe 2-3 things per sense.

1. Notice what you see - "I see green leaves on the trees, I see my neighbor's fluffy dog, I see the birds flying overhead."
2. Notice what you hear - "I hear birds chirping, I hear my neighbor cutting their grass, I hear a car driving on the street."
3. Notice what you smell - "I smell fresh cut grass, I smell my neighbor's grill, I smell the fresh flowers."
4. Notice what you feel - "I feel the grass under my feet, I feel the sun warming my skin, I feel the breeze hitting my face."

Taste could be a difficult one, if you have a water bottle with you or you are chewing your favorite gum, you can definitely take notice!

6. Start a gratitude journal
Begin keeping a gratitude journal once or twice a week.  Such a journal can serve as a good reminder that there are still things to be grateful despite COVID-19.  Not all gratitude journals are created equal, in order for yours to make the most impact, check out these tips on how to keep a gratitude journal.

When is it time for professional help?
Feeling anxious during the coronavirus is completely normal, even after you started feeling a bit better.  Be patient with yourself and try some of the above techniques to manage your anxiety.  If you are not improving, it is probably time to talk to a trained professional to process your anxiety.  You do not have to suffer alone.  If you live in the State of Texas and are interested in video counseling, Seeds of Change Counseling would be happy to help, call us for a free phone consultation to see if we are a fit at 512-676-5813.
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No two people look at the world the same way, even when they have the same experience.  Informing our responses are typically core beliefs that are deeply held that color the way that people process different experiences.   These core beliefs are like glasses, how you interpret what is happening around can vary depending on the type of lens that you are using.  In this article, we will discuss core beliefs and how they can impact your sense of self.

What are core beliefs anyway?
Core beliefs are defined as a person's deepest opinions about themselves, others, and the world around them.  These beliefs become the lenses by which a person views every interaction and experience in their lives.  Core beliefs can be inaccurate or balanced, but they both affect how a person sees the world.  Harmful or inaccurate core beliefs can lead to negative thoughts, feelings, and actions.  More balanced beliefs tend to lead to rational thoughts, feelings, and actions.  Unchecked negative core beliefs can lead to anxiety, depression, low self-esteem, and difficulty navigating stress.

A tale of two different people with differing core beliefs
Let's say that Susan and Debbie just got new jobs.  They work at the same place and started at the exact same time.  Each of them just finished their first manager meeting and received critical feedback about mistakes that they performed on the job.

Susan:

• Core belief: I am a failure
• Thought: I knew this job would be too difficult, I always fail, why do I even try?
• Feeling: Sad and worthless
• Action: Makes no change, feels defeated

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Debbie:

• Core belief: I know I can do this job, I just need to put in my best effort
• Thought: I made these mistakes because I did not prepare 
• Feeling: Disappointed
• Action: Plans to role play with a co-worker before trying again

Both Susan and Debbie had the exact same experiences, but Debbie was able to cope with the negative feedback she received because of her core belief which drove different actions than Susan's. 

What are some common core beliefs
Almost everyone struggles with negative core beliefs.  Some examples of common core beliefs are below.

• I am weak
• I am a loser
• I am stuck
• No one will ever love me
• No one likes me
• I never keep friends
• I am worthless
• I am stupid
• Nothing ever goes right
• The world is dangerous

How to challenge negative core beliefs
When you notice negative core beliefs about yourself, do not let those go unchecked! Here are things you can do to help challenge a core belief.

1. List 2-3 pieces of evidence that do not support your core belief
2. Re-frame your negative core belief into a more balanced one
3. Write these balanced core beliefs down in a place where you can see them often and say them to yourself

When should you get help?
If your negative core beliefs begin bleeding over into feelings of extreme depression, anxiety, or sadness it might be time for help.  If you live in the State of Texas, Seeds of Change Counseling is currently offering video counseling sessions.  Call us know at 512-676-5813 for a free therapy consultation to see if we are a fit for your needs.

We have all heard how important exercise is for our physical health.  In fact, the Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.  Besides benefiting our physical health, exercise is also extremely beneficial to our mental health.  In this article, we will explore the mental health benefits to exercise.

Anxiety disorders are common in the United States, the Anxiety and Depression Association of America (ADAA) indicates that 40 million adults age 18 and older (18.1% of the US population) are affected by anxiety disorders annually (https://adaa.org/about-adaa/press-room/facts-statistics).  The ADAA reports that 16.1 million adults over the age of 18 (6.7% of the US population) suffer Major Depressive Disorder in a given year.  

Most of us have noticed that a brisk walk outside or a jog around the block can lift our mood, but what does the science say about exercise and mental health? 

Exercise's effect on the brain
Exercise can enlarge certain areas of the brain by improving blood supply that increases neuron health through improved delivery of oxygen and nutrients.  One of the areas that enjoys this effect is the hippocampus.  This area of the brain is responsible for memory, emotional regulation, and learning.  Studies completed in other animals show that exercise leads to the creation of new neurons.  Research also shows that several mental health conditions, especially depression, are associated with lower amounts of growth and development of nervous tissue in the hippocampus.

Where to turn when you need additional help?
If you struggle with a major depressive or anxiety disorder, exercise along may not be enough.  You will likely need help from mental health professionals such as a psychiatrist and therapist.  If you live in the State of Texas, Seeds of Change Counseling Center is offering video counseling during this time of pandemic.  Call us at 512-676-5813 for a free counseling consultation to see if we would be a good fit!

You are getting that feeling again - impending doom, you are scared of losing control or even death, your heart is racing, and you are shaking.  It has happened again, another panic attack.  Panic attacks strike when we want them to least, and often times we feel powerless against them.  In this article, we will review five ways that you can cope with your panic attack.

1. Practice deep breathing.  Oftentimes breathing becomes short and shallow during a panic attack.  Focus on a technique call 4-7-8 breathing where you breath in through your nose for a count of 4, hold it for a count of 7, and then breath out through your mouth for a count of 8.
2. Go for a walk or a jog.  Exercise is known to release endorphins which can help relax the body and improve mood.  Walking can also remove you from an environment which might feel emotionally unsafe while allowing you to focus on things besides your panic attack.
3. Try a mindfulness exercise.  Panic attacks can cause one to focus on "what if" scenarios that may or may not happen.  Mindfulness focuses you on the here and now and can help.  An example mindfulness exercise is below:
   1. Place a dollop of your favorite lotion in the palm of your hand.
   2. Observe characteristics of the lotion using each of your 5 senses.  For example: I smell the vanilla in the lotion, I feel the coolness in my hand, I see the edges of the lotion melting into my hand.
4. Try progressive muscle relaxation.  Progressive muscle relaxation is an effective technique for managing anxiety.  The mind can follow the body, meaning when the body relaxes, the mind can tend to relax as well.  Here is a popular script for progressive muscle relaxation that you can try. 
5. Picture your safe place.  Guided imagery can be extremely powerful in combating anxiety and panic attacks.  Close your eyes and imagine you are in your safe place.  Some think of their bedroom, the beach, or the mountains.  As you imagine being in your safe place, use all of your senses and notice 2-3 characteristics per sense.  

Sometimes panic attacks require professional help including potentially medication.  This might mean a trip to the psychiatrist and an appointment with a therapist.  If you have been experiencing panic that has been interrupting your day to day and live in Austin, please contact Seeds of Change Counseling at 512-676-5813 and schedule an appointment today.  We are proud to offer free therapy consultations before getting started to see if we are a fit. 

You have heard it a million times when you are feeling anxious.  "Focus on taking some deep breaths."  It sounds so basic, so the question is, does it really work?  In this article, we will review what affect deep breathing has on anxiety and if it really works.

Breathing is something that we rarely think about but just happens.  On average, most people take between 17,280 and 23,040.  That is a lot of breaths that happen without us paying attention!  How could something that happens so often and automatically help our anxiety?

Not all breathing is created equal!
When we are stressed or anxious, our breathing becomes shallow and irregular.  Our breath during these times also becomes more focused in our chest rather than our stomachs and the chest cavity can only expand so far.  What our bodies and minds really need during times of anxiety and stress is deep breathing (or diaphragmatic breathing).  This type of breathing moves more air flow into the body and actually helps calm nerves.  

How does deep breathing work?
The key to understanding how deep breathing works lies in the nervous system.  Let's take a quick anatomy tour.  Your autonomic nervous system (which controls involuntary actions like your heart rate and digestion) is made up of two parts.  The first part is the sympathetic nervous system, this system controls your fight or flight response (hello anxiety!).  The second part is the parasympathetic nervous system which is responsible for your rest and relax response.   These two systems cannot be activated at the same time meaning that if your fight or flight response is lighting up like a Christmas tree your rest and relax response is no where to be found.  

Breathing deeply delivers more carbon dioxide to your blood which calms parts of the brain that handle your anxiety response such as the amygdala.  

So it turns out that not all breathing works to calm your anxiety, only deep breathing can calm you down.  Breathe in... Breathe out...

If you need help with your anxiety and would like to explore counseling, please call us at 512-676-5813 for a free therapy phone consultation today to see if we might be a fit.