Category: anxiety

Do One Thing That Scares You

Do One Thing That Scares You

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Lately, I have been really trying to find ways to be a productive as I can. For about a month, I was just running on fumes practically and going with the flow. My motivation to really do anything was lacking and I just wanted to stay home, watch TV, and go to sleep at 8 pm each night. The reason for this was because I hit burn out. PhD students take a comprehensive exam/qualifying exam as well as an oral presentation. I have written about it (here and here). This was a month long stress fest that ended in burn out. In fact, they have a name for this specific burnout called Post-Qual Slump (PQS). They even made a comic about it too (here). Luckily, that lack of motivation has passed.

Because of all this extra productivity that I strive to achieve, I have come to some scary situations that actually aren’t that scary. For someone who is more introverted than extroverted, I tend to get anxious about simple things that require me to venture out of my comfort zone. These include 1) emailing my advisor 2) asking for help 3) calling someone 4) going to things alone and so on and so on. Literally things that are really not that difficult are actually quite terrifying.

Man in Black Shirt and Gray Denim Pants Sitting on Gray Padded Bench

I am not alone. These are very common things that make grad students anxious, surprisingly. So, to make them less scary, I have decided to tackle these head on. Well, I’m starting small by only tackling one thing at a time. Each day, I have been doing one thing that scares me. So for example, this morning, I reached out to someone about information that i need. I asked for help, essentially. Honestly, it wasn’t that difficult to do, but for a minute, I was a bit anxious. I did it anyway.

What I am trying to do is convince my brain that there really isn’t any danger with what I am doing. I am facing a fear, convincing myself that it wasn’t scary or dangerous, then later, my mind will remember that it wasn’t bad. Boom! Less anxiety. This is the same concept that they teach in a speech class. Presentations are one of the scariest things that you can do, if you aren’t adventurous lol. My speech professor told us the best way to get over being nervous and scared is to just do it. This is how I was able to conquer that fear.

Each day, find something that makes you nervous, like calling somebody, or going to the movies alone (surprisingly common fear). Start small and you will start feeling more confident in everything you do. Soon, you’ll realize how easy things are and how not-so-scary they actually are. Below is a great video on how to face your fears through exposure.

I hope that you are able to face all of your fears and take back your life. Have a wonderful day.

Things Not to Tell an Anxious Person

Things Not to Tell an Anxious Person

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This post may contain affiliate links. For more information see disclosure at bottom of home page

Anxiety comes and goes in waves. Some days you feel amazing, you’re extremely motivated, and nothing seems to bother you at all. Other days, just answering an email causes your hands to get all sweaty, your heart races, and every “what if” situation pops in your head. If this has happened to you, you are not alone. It seems like I know more people that suffer from anxiety than people that don’t. If you manage to get through Grad school without having anxiety then you deserve some form of medal because that is impressive.

I want to share a few things that you should never tell an anxious person. I will offer some alternatives that you can say instead that are more appropriate.

  1. “Calm Down“. Instead say something along the lines of “I am here for you”. Let them know they are not alone and that they can talk to you about anything, especially their feelings.
  2. “Why are you anxious?” I get this one all of the time. When I am truly anxious, I don’t know why. That’s why it can be scary for people because they don’t necessarily always know why they are anxious. Instead just be there to listen to them. Sometimes when the anxious person starts talking, they figure out why they are so anxious on their own. Just sit with them, listen to what they have to say, and most of all do not try and tell them why they are anxious. You don’t know what they are going through.
  3. “I know how you feel.” Don’t say this because you probably don’t know how they feel. This almost creates a competition. Instead, like in the tips above, let them know that you are here for them.
  4. Oooo this is a good one, “Stop worrying!” Ok, let me just stop something that I have been trying to stop my whole life. Man, it’s just so easy. I get this a lot when I worry about big presentations. In fact, I recently did my qualifying presentation for my PhD and was anxious beyond belief. I heard “Stop worrying” from too many people. They usually follow up by “You are prepared.” I understand that I am prepared but that doesn’t reduce the anxiety at all. Instead, help the individual to calm down. Ask them to go on a walk with them, just a short one, and talk to them normally. This works well with my friends. When they are anxious, I suggest we walk to the store and get kombucha. By the time that we get there, they completely forgot about what they were worrying about in the first place.
  5. “I think you should see a therapist.” Don’t say that. Yes, therapy is amazing and everyone would benefit from it, but telling someone who is anxious to go see a therapist may cause even more anxiety. Therapy is a major stressor at first for individuals that haven’t done it before. I was one of those individuals. I was so anxious the first time meeting with my therapist that I threw up. Instead of telling them they need to see a therapist, wait until the individual is calmed down and then bring up different ways of coping with anxiety. Therapy will more than likely be brought up by the anxious individual and you don’t have to bring it up. Most people with anxiety have thought about therapy already and some are just too anxious to try it. Be supportive and say that no matter what, you’ll be there for them.
  6. “Get over it.” This makes my blood boil when I hear it. I don’t choose to have anxiety. By saying this, you are pretty much telling them that you aren’t there to support them in their time of need. Instead of saying “get over it”, say “This is tough, be WE will get through this TOGETHER.” I wish more people were supportive and helped me get to where I am today. If I had as many people say something like “We will get through it together” then I would have been way better with my anxiety sooner.

Be kind to these individuals. You may have been in their place at one time, looking for help and possibly not finding it. We all have our struggles and we need to look out for each other. Covid had not helped at all, I wrote about it here. Anxiety is on the rise and we need to do everything we can to stop it. Show some love for us that are fighting silent battles, you may just need our help to fight yours.

**If you or someone you know is suffering from mental health issues, I highly recommend that they seek help. Online-Therapy.com or TalkSpace.com are great ways to reach out to a licensed therapist and get the help needed. Therapy has 100% helped me and I know it can help you.

Relaxation: The First Step to a Reduction of Anxiety

Relaxation: The First Step to a Reduction of Anxiety

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One of the most important things that I learned while getting therapy was to take time to relax. This can be 10 minutes a day or a whole week, like what I am doing now. Take moments tp just be in the moment and not think about everything else that is going on in your life. By doing this, I can guarantee that a great amount of anxiety will just disappear.

Relaxation is essential for our bodies to recover. You can only drink so much coffee before you have to stop what you are doing and rest. It’s such a shame that society makes us believe that we need to be doing something every second of each day. It lies to us, tells us to work, work, work and relax later. I have quite a few friends that are almost addicted to working. I ask them, “Why don’t you take time for yourself and just relax?” Every single one of them replies with the same or similar answer. They always say that they want to work hard now so they can have a relaxing future. Now, I understand where they are coming from and had a similar mindset when I was younger, and also pre-therapy. I figured that I have a ton of energy and i should invest that energy into work so I can get a good job and relax later. One thing that I know for certain is there are no certainties in this life.

Working hard is good but it does not need to be your life, especially when you are young. You do not know if you will have money in the future. Heck, you may be poor, tired, old, and unhappy (I hope you are not). But you need to realize that the future is not certain and right now is what you need to focus on.

Life is a journey. It is long but you need to enjoy it along the way. My anxiety comes from living in the future, always thinking about the “what ifs” and never taking time to relax because “what if I don’t have money in 1 year? What if I can’t find a job? I need to start looking even though I graduate in 10 months.” I spend all of my time worrying about the “what ifs” that I don’t relax and enjoy the ride.

Relaxation is essential because it causes your body to cool down. Take time off of work. Use those vacation days and go somewhere you’ve never been. Do it while you can, while you’re young because we have “potentially” only one chance to do this thing called “life” right and I don’t want to be working all of the time, that’s for sure. Relax wherever you go and make sure to really appreciate what is going on at that moment.

Relaxation also means to get off of your phones and social media. We are addicted to distractions and this might just be the biggest distraction we have in the present moment. My therapist said that her clients were stressed out due to social media. They were constantly being bombarded with bad news as well as feelings of inadequacy. Get rid of it, get off it, and go relax! I am doing just that and you should be too.

I want to eave you guys with my current situation. This vacation is something anyone can do and all you need to do is take time off and go and do it. Here is a picture taken yesterday. I hope you enjoy.

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Why Everyone Needs Therapy

Why Everyone Needs Therapy

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As you may have guessed, I suffer from a few different mental issues that are only worsened by my graduate studies. I have learned to cope with these feeling and have completely accepted that they are a part of who I am. I have come to peace with my anxiety and depression and have learned to live and THRIVE, mostly because I went to see a therapist. Let me stat off by saying that, yes.!!!, even you can benefit from therapy. You do not need to have anxious thoughts, or depression, or any mental illness whatsoever to benefit from seeing a therapist. Therapy is for everyone to help find methods to handle the struggles in life. There may be some crazy issues that you may face in the future, and therapy prepares you for those battles.

Luckily, my insurance covers the cost of using the app Talkspace or Online-Therapy. I was so nervous to see a therapist because I truly thought something was desperately wrong with me and therapy couldn’t help out. Boy was I wrong. My therapist was a professional in the field of anxiety as well as, I believe, family therapy. She had been a therapist for like 30 years, so she has dealt with everything. It did take me a few weeks to feel confident enough to truly open up to her.

About 3 months ago, she told me that she only needed to see me once a month because I was a totally different person than when I started. Being told that made me feel 1000 times happier than being accepted into a doctorate program. I have been able to cope with my emotions and feelings ever since. It truly is an amazing feeling.

Everyone should at least see a therapist once in their life. It is a scary thing to go see someone and truly open up to them but I can assure you that it is worth it. Talkspace was a good start and they were relatively cheap. Therapy is a great way of helping you get through every day struggles that you may have, or it might just be the boost and support to allow you to start that new chapter in your life. It allows you to address your fears and emotions and find ways to live with those things as well as use them as tools to progress in life.

Covid has led to a ton of people seeking therapy and that is amazing. People are understanding that something is wrong and want to correct that before it controls their lives. Isolation and loneliness were two big topics brought up by my therapist during the early stages of the pandemic. This really affected people and still does. You should never feel alone. You can be alone but should not feel lonely.

I hope the people that are on the fence about therapy go and see one. It truly was one of the best decisions of my life. In fact, this blog that I have created would not have been started without the help of my therapist. I hope you have an amazing day and I hope this blog was inciteful. Let me know if you go to therapy or someone you know does and how they feel about it.

How Adopting a Pet Has Affected My Mental Health

How Adopting a Pet Has Affected My Mental Health

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This post may contain affiliate links. For more information see disclosure at bottom of home page

I woke up this morning at 4 am. to the sound of my cat, Sirius, meowing because he was scared and probably pretty hungry. We are currently experiencing a tropical storm and he does not like the noise of the wind. I gave him some food then tried getting back to sleep. I have a pretty hard time getting back to sleep when I wake up because I get anxiety in the morning. So I meditate which usually puts me right to sleep (lol). This routine has been going on for about a year and a half since I adopted him. He wakes me up at ungodly hours and I comply. I love every minute of it. I wish he would sleep through the night, which he does when it’s cold outside, but I can’t win every time.

Adoption Day: Full of Anxiety

I remember the day I adopted Sirius. My roommate at the time liked to foster cats and we had gone through quite a few. We were currently fostering Sirius and his brother Regulus. I loved both cats and honestly wanted to adopt both but knew that having two cats was quite a handful. Regulus was adopted first and then we had Sirius with us for a few more weeks until I went to pick him up from an adoption clinic and saw how unhappy he was in a cage. I got him right away and he’s been my best friend ever since.

The Beginning

Having a cat at first caused me so much anxiety. In fact, I had a serious panic attack that very night after getting him. I am a “what if” thinker. I thought of all the “what if’s” that could be thought and it really affected my mental state. Turns out, getting that cat was the best thing I had done for my mental health. Sirius gives me a reason to wake up in the morning. I have to take care of him which helps me take care of myself. Having the responsibility of a pet really gives you a sense of satisfaction as well. Now I am not saying to go and get a pet if you are suffering from depression or anxiety. I am saying that it has helped me significantly.

Honestly, even getting a house plant to take care of will help as well. Just know that animals are amazing creatures. Sirius even picks up on when I am sad or not feeling well and he will come over and just lay with me. One weird thing that I noticed, and paid for, was him getting really stressed out when I was super stressed out from an altercation with a roommate. This led to him suffering from feline idiopathic cystitis. That was awful and luckily that is over with.

Final Thoughts

Having a cat has helped tremendously with my anxiety and has even helped to reduce it. I truly believe I am a better person because of him. It also helps that he’s an awesome cat and everyone loves him too.

**If you or someone you know is suffering from mental health issues, I highly recommend that they seek help. Online-Therapy.com or TalkSpace.com are great ways to reach out to a licensed therapist and get the help needed. Therapy has 100% helped me and I know it can help you.

Grad School: Hurricanes and Deadlines

Grad School: Hurricanes and Deadlines

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Ah, Florida summers! They are filled with pool parties, late summer outings, fun with friends, and lots and lots of time to relax…unless you are in grad school. I am not saying we don’t have fun. Heck, I have a ton of fun until I am given a task that involves me shifting into overdrive to get it finished. This is the case right now. On top of the crazy deadline that I am creating for myself, we have a category 1 hurricane that is about to hit us in the next 12 hours!!! Tonight is going to be fun.

In a previous post, I talked about what to do when everything seems to just go down the drain. This is one of those cases for me and I know everyone has experienced some form of this. I am in a pickle because I need to finish a proposal prior to vacation, pack up all of my stuff because I am moving to a new apartment, and do my qualifying exam all really, really soon. Oh yeah and there’s a hurricane lol This is causing a ton of anxiety but, like the man in my story that I shared, I am looking for the “honey”.

I am not looking for any form of pity though. I want you guys to know that everyone experiences really tough situations and it is ok to vent every once in a while. We all fight battles and take stressful situations differently. This is why it is so important to be kind to one another. I have really been practicing showing kindness towards those that I come in contact with. I listen to what they have to say, because sometimes that is what they need to overcome their struggles. My struggles are very much different than yours, but it does not mean that my life is harder than yours. You may be dealing with some really tough, mental problems, or physical ones that are weighing you down. I want you to know that there are people that will help you and show you kindness. I am trying to become one of those people.

Hopefully the hurricane isn’t too crazy so I can do work on my proposal. I will be stuck inside most of the day so I can hang with my cat, Sirius. I tend to think of him as the “honey” that I am looking out for in my tough situations. For those that are experiencing this storm too, stay safe! For those reading this blog in a different state/country, stay kind! I love you all and know that you are amazing. Good Night!

How To Handle Anxiety in Grad School

How To Handle Anxiety in Grad School

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This post about anxiety in grad school may contain affiliate links. For more information see disclosure at bottom of home page

I used to have to see a therapist because my anxiety was getting way too bad. Fortunately, my health insurance covered the use of Talkspace for no additional cost, and I took full advantage of that. Another great site to use in Online-Therapy. I highly recommend either Talkspace or Online-Therapy. My therapist was so helpful and really changed the way that I look at anxiety. She told me that there are a few things that you should always do when having a panic attack, and I would like to share these with you guys. These are 5 methods that have helped me deal with anxiety.

5 Ways to Handle Your Anxiety in Grad School

I am not a therapist but I did go to therapy for a year because my anxiety was too much to bare in grad school. I would have trouble concentrating,. Also, I would essentially worry about everything and it was affecting my work in a negative way. Talkin g with many of my grad school friends, I found that anxiety pretty much affects everyone in grad school. This and imposter syndrome are two really negative things that you’ll probably face while trying to complete your master’s or PhD. Today, I want to go over some helpful ways in which I was able to handle my anxiety and move passed it. In fact, my anxiety decreased so much that I don’t need therapy anymore. These methods do work, and, if you are up for the challenge, you should try them out.

1. Give your anxiety a name

My anxiety was called Ang. She told me to do this because it convinces your brain that anxiety is a thing and not just a state of mind. Then you can “stand up” to it like you would a bully. I have used this method a few times, mostly to acknowledge that my anxiety is there. It may seem like a silly exercise, but it truly works.

Giving your anxiety a name almost makes it a tangible thing. You can call it names, put it down, and make it feel less powerful over you. I find this method is a good thing to do if you just feel a tiny bit of anxiety coming on. Sometimes while I am walking to class, I’ll feel a bit of anxiety. I go “Hey Ang, thanks for showing up but I don’t really want to hang out right now.” I would say that about 60% of the time, it goes away. It is a cool method and I am glad my therapist taught me it.

2. Keep exercising no matter what

I walk a ton throughout the day and do my virtual races (see my previous posts). I also go to the gym almost every day. Staying active decreases muscle tension and diverts you from what you are so anxious about. I mean, you can’t really be worrying about something if your doing stadiums lol.

Exercise is a great way to relieve stress and stay energetic. It is also a great way to combat anxiety. Sometimes you are just absolutely drained. Exercise is hard but to do when you are tired but it is essential to combat anxiety. Exercise has been shown to ease depression and anxiety. So keep on exercising people!

3. Meditate and practice mindfulness

This was a major point that my therapist brought up. Train your mind to be able to cope with things and to be able to calm down in situations where you are anxious. This is a daily activity but so beneficial. I try and meditate right after lunch each day, using my Headspace app. I have seen such a reduction in the severity of my panic attacks and anxious moments. Even last week I prevented a huge panic attack because of meditation. I will have another blog post going over methods to do this so hold on a bit 🙂

Here’s a great book if you are interested https:/amzn.to/3vSo8HR

4. Cognitive Behavior Therapy for Anxiety in Grad School.

Look this bad boy up on the computer RIGHT NOW! This has saved my life multiple times and I am such a genuine person now because of it. This method focuses on changing cognitive distortions and behaviors by challenging your thoughts. There are so many YouTube videos on this so I won’t get into too much detail, but just know that it works but it takes time. Remember that this is a marathon, not a race.

According to the Clinical Guideline for treatment of Posttraumatic Stress Disorder, cognitive behavioral therapy is “is a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness. Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications.” They also emphasize that the science is there and this method works.

5. Be kind to yourself

I think this may be the most important thing that you could ever possibly do. We have some really unrealistic expectations of ourselves and beat ourselves up if we don’t meet those expectations. My grad school marathon has been just that and I was miserable. I found that being kind to myself, laughing when I mess up, and being kind to others has helped me become less anxious and happier.

Final Thoughts

These are just a few of the many methods you can try. I hope that at least one works out for you. Remember, if you have questions about this, message me. I would absolutely love to talk about it. Don’t just deal with anxiety, learn to live harmoniously with it.

**If you or someone you know is suffering from mental health issues, I highly recommend that they seek help. Online-Therapy.com or TalkSpace.com are great ways to reach out to a licensed therapist and get the help needed. Therapy has 100% helped me and I know it can help you.