Does The Snow Make You Feel Anxious Or Depressed?

The snow has begun to fall in Chicago... Are you prepared for the snow and colder temperatures? Do you feel like you are beginning to isolate yourself and stay inside? Are you starting to feel sad or depressed with this winter weather?

Finding a balance during frigid temperatures and snow can be quite challenging. Push yourself to go outside and hit the gym even if it is cold outside. Go to the stores and run your errands like you usually do. The more we sit around, the more time we have to think and become anxious or depressed. Some individuals may feel anxious about driving in the snow. Be safe and remember you are in control of your own driving. You can't control other drivers but you can control yourself. If you start to panic, pull over, do some breathing exercises until you feel it is safe enough to drive. Take some time to become mindful of your thoughts, feelings, and behaviors during certain weather and season changes.

If you feel like your stuck in a anxious or depressive state that is impacting your functioning and ability to live a fulfilling life, find a counselor in your area. If you are seeking a counselor in the Schaumburg area, call Life Balance Counseling at 888.234.7628. Stay warm!

Helping Your Child Cope With Anxiety When Going Back To School

It is that time of year again where your child/children are going back to school. It is challenging knowing that your schedule is going to change again and you are going to have to help your child adjust to the pressures of school, homework, and after school activities.

Some children worry about going back to school. Who will their teacher be this year? Will they know anyone in their class? Will they get bullied again? As a parent, how can you help your child cope with the anxieties of a new school year.

1. Having a Plan. Sometimes children worry about where their new class room is located or what bus they are suppose to take. Take some time before school begins to identify the new school plan/schedule and how to accomplish each task. Take your child to visit their school before the first day and show them where their classroom is or what bus stop they are suppose to go walk to. This will help relieve worries the first day of school.

2. Helping your child when they are feeling overwhelmed. After your child attends their first day of school, they may feel overwhelmed with expectations, homework, and adjusting to their new schedule. Talk to your child about what they are thinking and feeling and validate their concerns. Take time to help your child identify solutions to their concerns. Identify and discuss positive ways your child coped with their concerns in their past.

3. Practice Self-care. It is very important that during a time of adjustment that both parents and children take time for self-care. Make time to do something that you and your child/children enjoy. It can be challenging at first when your child has homework to do, but sometimes they need a couple of minutes to unwind and refocus their brains before they do their homework. Have a plan in place that both you and your child can agree upon of when a good time to do homework will be after school. Be consistent and follow through with the agreed upon plan.

If you feel like your child is struggling with anxiety beyond the first weeks of school, seek professional counseling services. Professional counseling can help understand what is triggering your child's anxiety and teach them ways to cope with their thoughts and feelings. It is important to address any concerns so that these challenges can be resolved and your child can have a great school year!

Coping With Anxiety

Have you ever woken up feeling nauseous in the morning? Have you experienced sweaty palms or feeling like your heart is beating out of your chest? Do you ever think that you just can't stop thinking about what if something happens? Do you have shortness of breath? These are all thoughts and feelings some individuals may feel when they are experiencing anxiety. Anxiety can be challenging to control and you may not know where to begin.

The first step in identifying whether you are experiencing anxiety or if there is an underlying medical condition. You may want to schedule an appointment with your general practitioner if you are unsure of what is going on in your body. Once you have a better understanding if you are actually experiencing anxiety, you will be able to start the process of finding ways to help you cope with your thoughts and feelings. The goal is to be able to identify what triggers your anxiety.

Journal. Journal what triggers your anxiety and the symptoms you are experiencing will be helpful in starting to recognize your patterns. Knowing your anxiety patterns will be helpful in identifying a treatment plan that will best fit your needs. It is important to start this process with a professional counselor that can help guide you and provide you support and recommendations. You do not have to tackle this challenge alone.

Breathing. Breathing… what is that? Sometimes we forget to just breathe and take a moment to relax and calm our body. When you start to feel anxious and recognize that you are experiencing certain symptoms, become mindful of what is going on in your body and begin your breathing exercises. One example of breathing is breathing for a 3 count. Inhale through your nose for 3... 1, 2, 3…. hold your breathe for 3... 1, 2, 3, and release your breath through your nose for 3...1, 2, 3. Repeat 10 times or as many times as you need to return to a better state of mind.

Positive Self-talk. How many times have you intensified your anxiety by thinking, "I am going to die," "I can't breathe," and you begin to feel trapped and out of control? Positive self-talk helps you take your thoughts when you are feeling anxious and reframe your thoughts to be more positive and in control. For example, let's say an individual is feeling like they are going to get stuck in the elevator. They may begin thinking: "I am going to be stuck in this elevator. I am never going to get out. I am going to die in here." If this individual was to use positive self-talk they would tell themselves: "I am not going to get stuck in this elevator and even if something happens where I am stuck, someone will be able to come help me. I won't be stuck forever. Everything will be okay." By reframing your thoughts to be more positive you decrease your anxiety and develop a solution that can help you during challenging experiences.

Above are some brief tools you can use to help you manage your anxiety. Contact a Professional Counselor that can utilize various approaches such as Cognitive-Behavioral Therapy to help you take control of your thoughts, feelings, and behaviors in relation to anxiety or other mental health conditions. A counselor can also introduce you to more helpful tools and techniques that can help you manage your anxiety. It is important to find tools that can help you with your experiences. Each individual is different and what works for one person may not work for another.

Don't give up! There are many different solutions that can help you feel more in control of your anxiety.