Let Therapy with Grace help you take back control
It is not uncommon for your stress to sometimes derail you and even cause anxiety for many of us at times. Whether you're juggling family responsibilities, work deadlines, school work, societal pressures, finding ways to manage and get rid of these negative feelings is crucial for your overall well-being. If you're looking for quick and effective ways to manage your stress and anxiety, you've come to the right place! Therapy with Grace was founded by a Licensed Marriage and Family Therapist with over a decade of experience in the mental health field. The founder, Grace Akopyan is also a professor at Pepperdine University, where she teaches future therapist how to help clients take back control of their anxiety.
Understanding Stress and Anxiety
Before we can explain how to get rid of stress, it's important to differentiate between stress and anxiety. While stress is typically caused as a response to external pressures or demands.
Anxiety on the other hand, often stems from internal worries or fears about the future. Regardless, both can take a toll on your mental & physical health if left unchecked. Therapy with Grace wants to help and has created 5 ways you can take back control and check these emotions.
Pause and Breath
It might sound cliche, but a simple yet powerful ways to calm your mind and body is through deep breathing exercises. I know what you are thinking, that does not work for me. Well that might be because you have not tried breathing the Therapy with Grace way. At Therapy with Grace we often tell our clients to remember the 3 - 4 rule. First off, we want to to remember to breath in for a shorter amount of time than we are breathing out. This can also be known as slow breathing and according to research, slow breathing have been linked to reduce symptoms of arousal, anxiety, depression, anger, and confusion. You want to make sure to Inhale deeply through your nose and hold for a 3 seconds, and exhale slowly through your mouth for 4 seconds. Repeat this for a few minutes, focusing on the rise and fall of your breath. Focus on the amount of air filling your lungs and the air being released and deflating those same lungs. After a couple of minutes you will start to notice a more calming sensation as a result of biology.
Stay in the moment
Grounding techniques also known as staying in the moment, can help you stay present and centered during moments of heightened stress or anxiety. Another Therapy with Grace tool we teach our clients in our individual sessions is the 5-4-3-2-1 exercise. Start by acknowledging five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This sensory exercise can help shift your focus away from anxious thoughts.
Go on a walk
Go on a walk to practice mindfulness. Mindfulness involves being fully present in the moment without judgment. Take a few minutes each day to practice mindfulness by focusing on your senses or engaging in activities like walking. When you walk try to focus on the air you are breathing in, what does it smell like, focus on what you are seeing, are there trees, bushes or even th clolor of the sky. Being mindful can help reduce stress and cultivate a sense of inner peace.
Reach Out
If stress and anxiety is becoming too overwhelming, don't hesitate to ask for help. The therapist at Therapy with Grace specialize in anxiety counseling, stress management therapy, and marriage counseling. Your mental health is important, and there's no shame in asking for support when you need it. We will meet you where you are at and help you get where you want to be. Let us help you get control over your emotions and finally feel like you are back on track.
Choose your happy place
Your surroundings can have a huge impact on your mood and stress levels. Take a few moments to declutter your space, incorporate your favorite scents and play your favorite music that makes you feel calm and happy. Creating a tranquil environment that is how you picture it can help you unwind and find moments of peace amidst life's chaos. Forget about what others say or do to make them feel calm, this is your happy place not theirs. If you find it difficult to envision this, schedule a session with Therapy with Grace and in one session we can help you discover your happy place.
As a result,
Managing stress & anxiety doesn't have to be a daunting task. By incorporating some or all of these simple strategies into your daily routine, you can take the steps you need to finding calm and balance in your life. Remember, self-care is essential, and prioritizing your mental health is shouldn't be that hard. Take a few minutes each day to practice these techniques, and don't hesitate to reach out to Therapy with Grace for help if needed. Your journey to a calmer, more peaceful state of mind starts now!
So, whether you're looking for an anxiety therapist in Glendale, CA, or simply seeking ways to manage stress more effectively, these tips are designed to support you on your path to emotional wellness.
Now, take a deep breath, exhale slowly, and begin your journey towards greater peace and serenity. You've got this!
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