• Home
  • Common Issues
    • Mood
      • Depression
      • Anxiety
      • Panic
      • Social Anxiety
    • Relationships
      • Couples Counseling
      • Physical Intimacy Issues
      • Finding the Right Relationship
      • Family Issues
    • Coaching
      • Career
      • Life Coaching
      • Weight Management & Fitness Coaching
    • Other
      • Medicare and Senior Issues
      • Child and Adolescent
      • Christian Counseling
      • Chronic Pain and Medical Issues
      • Medication Evaluation and Management
  • About Therapy
    • Session Formats
      • Individuals
      • Couples
      • Kids and Teens
      • Families
      • Canine Counseling
    • Therapy Styles
      • Cognitive-Behavioral Therapy (CBT)
      • Family Systems (Psychodynamic)
      • Christian Counseling
      • Meditation and Mindfulness Training
      • Hypnosis Therapy Technique
    • FAQs
      • What is the difference between a psychologist and a counselor?
      • What is your confidentiality policy?
      • Does therapy really work?
      • How long will I need to be in therapy?
      • How often should I come?
      • How can I measure my progress in therapy?
      • What if I don’t share the same belief system or life circumstances as my therapist?
      • Can I use my insurance?
  • Inspiration
    • Articles
      • Blog
        • Raising Respectable Children – Am I Parenting the Right Way?

        • Superheroes – Why Do We Love Them

        • Combating Negativity to See the Big Picture

        • 8 Ways to Unstick Yourself and Find Motivation

        • Finding Fun Again

    • Quotes
      • InstagramInstagram did not return a 200.
    • Videos
      • Videos
        • Understanding Guilt and How It Works

        • Sexual Dissatisfaction

  • Checklist
    • Adult ADHD Self-Evaluation
    • Anxiety Self-Evaluation
    • Bipolarism Self-Evaluation
    • Depression Self-Evaluation
    • Panic Attack Self-Evaluation
    • Relationship Health Self-Evaluation
    • Social Anxiety Self-Evaluation
    • Sexual Dysfunction Self-Evaluation
  • About Us
    • Whole Life Philosophy
    • Staff
      • Heather Robbins, Ph.D., LP
      • James Robbins, MA., LPC
      • Leslie Scott, MS, LPC
      • Steve Reedy, MA, LPC, RMT, NMT
      • Breanna Katz-Estrada, MSW, LCSW
      • Emily McGlothlin, MS, LPC
      • Jon Johnston, MA, LPC
      • Kelly Kay Wynn, MS, MSW, LCSW
      • Marilyn Powell, Ph.D.
      • Diane Williams, MSW, LCSW
    • News
    • Blog
  • Contact Us
    • Rates
    • Insurance
      • Fees & Insurance
      • Medicare Part B
      • Blue Cross and Blue Shield
    • Location
    • Appointments
      • Schedule a Consultation
      • Scheduling Hours
      • Scheduling Policy
  • Social & Contact
    (972) 755-0996

Dallas Whole Life

Licensed Psychologist and Therapists

Top 10 psychologists in Dallas, TX 2016 Top Counseling & Mental Health in Dallas

Schedule a Consult

Escaping Anxiety: Simple Suggestions Which Make All the Difference

Photo by Suzy Hazelwood from Pexels

November 4, 2021 by Charles Jarvis, LMHC

By Charles Jarvis, LMHC

Many of us had to find a way to manage our stress this past year. Whether it is managing financial concerns, finding childcare, or trying to keep assets – anxiety was high for many. In a historic year in mental health, many clinicians are seeing heightened divorce rate, relapses in substance abuse, and even desperate decisions.

Below are some techniques to manage these symptoms and calm those nerves.

1. Practice Gratitude

It is all too common to focus on the negatives, and sometimes we dwell there – expanding our problems.  We as people, are mainly solution-focused and try to focus on goals to accomplish or barriers to overcome.  Try slowing your thoughts down and focus on your accomplishments.

  • What are you proud of?
  • What did you complete today?
  • What are you thankful for?

Spend 10-15 minutes here a day, particularly in the morning.  This contributes to lasting success and a better mood.

2. Experience Your Sensations

When we experience problems in relation to anxiety-management, many of us become quickly overcome by the emotional component.  Slow down your thoughts and think about your senses.

  • First, what does this problem do to you – how does it affect you?
  • Then stop and pick 5 things you can see that are calming – what do they look like?
  • Pick four things you can hear – what do they sound like?
  • Pick three you can taste – what do they taste like?
  • Two you can smell – what do they smell like?
  • And one you can touch – what does it feel like?

Now revisit the struggle you were experiencing. How is it different now that you are not experiencing a heightened emotional response?

3. Focusing Outside Yourself

When experiencing anxiety, sometimes we get overwhelmed with our experience which will prolong the symptoms and commonly cause panic.  We tend to focus on their physical symptoms, like heightened pulse, shortness of breath, sweating, or belief others may be noticing these struggles. It is normal for us to feel this way but starts us on a path of destruction.

Instead, focus outside of your body, give yourself 10-15 minutes which can lead to relaxation.  An easy way to complete this is listening to music. I find one to three songs will end a panic attack, and commonly use this with my patients as a teaching group.

Also guided meditation can be useful.  Find some time to sit outside, listen to the wind moving through the trees, the sounds the birds or neighborhood makes, the sound of your breathing.  Direct your attention to sensations outside of yourself and watch your panic ease.

Remember these things take practice to incorporate into your toolbox.  You are working on a better you, and over time these ideas will become an automatic response.  But you have already started on this journey, take pride in those successes as you grow.

 


Charles Jarvis LMHCAbout Charles Jarvis, LMHC
Charles Jarvis is a licensed mental health counselor practicing in Massachusetts with a master’s degree in counseling psychology.  He has been working in mental health since 2008 and has held a variety of critical roles. As a community hospital site manager, he has a specialized focus on those in the community experiencing mental health crises. In addition, he has worked in outpatient therapy, day, and community programs as well as specializing in populations with life-threatening symptoms. He enjoys talking to people with an aim to support his clients in their goal to achieve a better life experience.

Filed Under: About Us, Articles, Blog, Education, Inspiration, Inspiration, Newsletter Tagged With: anxiety, Charles Jarvis, LMHC, mental-health, self-care, therapy

Search the Site

Latest Blog Posts

  • Raising Respectable Children – Am I Parenting the Right Way?
  • Superheroes – Why Do We Love Them
  • Combating Negativity to See the Big Picture
  • 8 Ways to Unstick Yourself and Find Motivation
  • Finding Fun Again

Contact Us

North Dallas Location
6380 Lyndon B Johnson Freeway
Suite 299
Dallas, TX 75240

Plano Location
Legacy Place II
5700 Tennyson Parkway
Suite 300
Plano, TX 75024

Phone & Email
(972) 755-0996
contact@dallaswholelife.com

Office Hours
Mondays: 9:00AM – 8:00 PM
Tuesdays: 9:00AM – 8:00 PM
Wednesdays: 9:00AM – 8:00 PM
Thursdays: 9:00AM – 8:00 PM
Fridays: 9:00AM – 5:00 PM
Saturdays: 9:00AM – 5:00 PM
Sundays: Closed

Common Issues

  • Depression
  • Anxiety
  • Couples Counseling
  • Physical Intimacy Issues
  • Panic
  • Senior Issues
  • Child & Adolescent
  • Christian Counseling
  • Career Coaching
  • Life Coaching
  • Social Anxiety
  • EMDR
  • Family Issues
  • Grief Counseling
  • Weight & Fitness
  • Eating Disorders
  • Chronic Pain
  • Medical Issues

Dallas Office Hours

Main Office: (972) 755-0996
Mondays: 9:00AM – 8:00 PM
Tuesdays: 9:00AM – 8:00 PM
Wednesdays: 9:00AM – 8:00 PM
Thursdays: 9:00AM – 8:00 PM
Fridays: 9:00AM – 5:00 PM
Saturdays: 9:00AM – 5:00 PM
Sundays: Closed

Follow Us

Contact Us

  • This field is for validation purposes and should be left unchanged.
Dallas Whole Life Counseling | 6380 Lyndon B Johnson Fwy., Suite 299 | Dallas, TX 75240 | (972) 755-0996Copyright © 2022. All Rights Reserved. Website by Rokkit Marketing.