Category: Psychology Blog

Panic attacks and anxiety can be scary, especially when they strike out of the blue. But with the right techniques and support network in place, you can learn to manage your anxiety and reduce its frequency. Read on for some helpful tips on dealing with anxiety and panic attacks. If you have read any article or blog about dealing with anxiety, you have probably come across the word “acceptance” as a remedy. While this may seem obvious, accepting that you are anxious or afraid does not come naturally to most of us. We tend to fight our fears or try to ignore them so that we can continue living life as usual. However, this only makes things worse in the long run because it means avoiding situations that cause us stress and continuing to do things that make us feel afraid. In other words – running away from what scares you instead of facing it head-on. We spoke with some Calgary-based psychologists and come up with the following. First, before we get to the anxiety avoidance tips, consider talking to an anxiety therapist Calgary has several qualified ones. If you can’t afford a private therapist check out the Alberta Health page on anxiety.

Exercise regularly

One of the most effective ways to reduce your anxiety levels is to exercise regularly. Experts believe that people who engage in regular exercise experience a more positive outlook on life, as well as lower anxiety levels. If you are not used to exercising, start off with small activities, such as taking a 30-minute walk every day. You can also try swimming or yoga. Exercising regularly can help you feel less anxious because it boosts serotonin levels in your body. Serotonin is a neurotransmitter that helps regulate your mood and makes you feel less anxious. Regular exercise is also a great way to reduce stress and boost your self-confidence. If you suffer from social anxiety, exercise can also help you come off as more confident, which can make it easier for you to interact with others. Regular exercise is also important for overall health. It reduces your risk of developing many diseases, including heart disease, type 2 diabetes, and certain types of cancers. So if you want to reduce your anxiety and improve your health, it’s time to start exercising. The University of Calgary has a great article on workplace stress and exercise.

Breathing exercises and mindfulness training

Another way to reduce anxiety and panic attacks is to practice mindfulness, which involves focusing on your breathing, emotions, and thoughts while being fully aware of the present moment. Although mindfulness is often associated with meditation, you don’t have to sit in silence to practice it. You can also focus on your breathing while taking a walk, washing dishes, or doing any other daily activity. This will help you notice what is happening in your body and understand your emotions better. Once you have identified your emotions, you can choose to let them go or hold onto them. If you hold onto your emotions, they will eventually affect your overall health. However, if you learn to let go of your emotions, you will be able to keep them in check, which can help you feel less stressed out, anxious, and angry. You can also try breathing exercises to reduce your anxiety. They work by slowing your heart rate, helping you reduce stress and feel more relaxed. You can read more about how to practice mindfulness to reduce anxiety here.

Develop a mindfulness practice

Another way to reduce your anxiety is to develop a mindfulness practice. This can be done through meditation, yoga, or any other activity that focuses on the present moment. Experts believe that mindfulness can help people reduce their anxiety levels by teaching them how to become more aware of their bodies and emotions. This will enable you to let go of your emotions when they come up instead of holding onto them. This will result in lower anxiety levels and a more positive outlook on life. You can learn more about how to reduce your anxiety by practicing mindfulness here.

Join the conversation and meet new people

Research has shown that people who talk about their problems with others feel happier and less anxious than people who don’t. So if you suffer from anxiety, try joining a support group that focuses on your issues. You can also try reaching out to friends and family members, especially those who are understanding and non-judgmental. Talking about your problems with others can help you see your anxiety from a different perspective, which can make it easier to handle. It can also help you identify the source of your anxiety, allowing you to come up with ways to deal with it. This is especially useful if your anxiety is caused by a traumatic event, such as a car accident. Talking about it with people who understand what you are going through can help you deal with the aftermath. In addition to talking about your problems with others, you can also try meeting new people to reduce your anxiety. Engaging in social activities can help you boost your self-confidence and make you feel less anxious.

Learn what your triggers are

Research shows that people who know what triggers their anxiety are less likely to experience panic attacks and anxious thoughts. However, not everyone is aware of what makes them anxious. If you don’t know what triggers your anxiety, try keeping a journal. Write down everything that happens to you throughout the day, including your emotions, thoughts, and what triggered them. Once you have done this for a few days, you should have a better idea of what triggers your anxiety. If you notice a pattern, you can take steps to reduce your anxiety levels. For example, if you notice that feelings of anxiety often arise after receiving certain emails, you can make a rule to deal with them later when you are feeling less stressed out.

Stop trying to fight what you’re feeling

People who try to fight their feelings of anxiety and panic attacks often experience more anxiety in the long run. This is because you cannot fight your feelings. They are a natural reaction to the things that are happening in your life. Instead of trying to fight your emotions, accept them and understand that they will pass. It may seem counterintuitive, but accepting your feelings can help you let go of negative emotions and reduce your anxiety levels. You can also try relaxing activities, such as yoga, meditation, or going for a walk, to help you ease your anxiety. It can also be helpful to focus on your breathing while doing these activities. As you focus on your breathing, you will notice that your anxiety levels are slowly going down.

Be kind to yourself

People who are constantly judging themselves are more likely to experience anxiety. So if you want to reduce your anxiety levels, you should stop being so hard on yourself. You don’t have to meet unattainable goals or be perfect. You also don’t have to have all the answers. All you have to do is be kind to yourself and understand that there is no shame in feeling anxious. Everyone experiences anxiety at some point in their lives, and it is completely normal.

Conclusion

Anxiety can be scary, but it doesn’t have to rule your life. Try out these 8 ways to deal with anxiety and panic attacks, and you’ll soon find that you have more control over your emotions and can live a happier, healthier, more fulfilling life. And don’t forget, anxiety is very common. In fact, according to one survey, around 18% of people in the U.S. will experience anxiety at some point in their lives. So don’t feel like you’re alone in your struggle to get your anxiety under control.

It is truly a great idea to know if the psychologist is capable enough to handle your issues. On top of that, you must know the different traits that a psychologist must possess. This will make things easier for you to spot the ideal psychologist for you.

It does not matter whether you are looking for a psychologist for therapy or want to try to pursue a career in psychology. Once you already know the traits that psychologists must possess, spotting a good psychologist will just be easier.

As a person, we all have different characteristics. It can be either born or learned by chance. Most of the time, the most ideal psychologists have all the interpersonal attributes that you want to have in your friends and mentor.

What are those qualities?

The goal is to make you become more triumphant in your life by overcoming the issues that hinder your success. So it is only safe to say that psychologists must be approachable and motivational at the same time. It will make your recovery faster to get you back in the soonest possible time.

Deep Love For Learning

There is a saying that learning never stops. It is completely true because psychology has a continuous innovation that practitioners must keep up with. This learning is not only limited to the four corners of the classroom but by attending seminars, studying research papers, and brainstorming.

The willingness to attend to the needs of other people is the primary mission of a psychologist. If the psychologist is unable to handle a particular case then the backfire will be on him or her.

A wrong diagnosis can impact the life of the patient. So it is important that accurate diagnosis will be laid out in every scenario. The psychologists themselves know what they are missing in terms of their qualifications.

Empathy

The real concern of psychologists on their patients’ welfare is what separates the ideal from not. You can determine if your psychologist is really concerned about getting you back on track with their body language and tone of voice.

Usually, the power of listening is the most important element of empathy. The psychologist must be able to listen to the sentiments of the patients very well. Managing reactions is also very important, especially when dealing with patients who have very sensitive cases.

Patience

There are different types of cases that psychologists face when dealing with patients. Psychologists must treat every case equally. Guiding each client to recovery without compromising anything is truly important. Acceptance that shortcomings may happen is a part of their job that is why handling it with grace is absolutely a requirement.

Values Trust

Since clients open up their respective issues with a psychologist, utmost confidentiality is very important. The personal info must remain private so that the client’s personal life will not be put in jeopardy. Perhaps, a waiver could be present prior to treatment to ensure that information shared throughout will not leak. This will make the patients more comfortable sharing what they feel and the specific issue that they have.

Critical Thinking and Responsiveness

Being able to come up with a solution that is proven effective is the job of a psychologist. Since psychologists are aimed toward the welfare of the patients, nothing must be compromised. As a result, wrong behaviors will be fixed through therapy. This will be done without prescription drugs which is why precision is a must.

Setting The Right Boundaries

Knowing the limitations when it comes to professional practice must be taken seriously. Every therapy should be done at the right distance when it comes to privacy. As much as possible, no thoughts of having romantic relationships with the client in order to prevent such incidents. The ethical codes must be kept in mind and put to action to ensure that no laws will be violated throughout the process of therapy.

Well-Versed in Ethical Codes

There are ethical standards set by the psychology board, particularly the American Psychological Association. This governing body ensures that psychologists have a uniform ethical standard that they follow which leads to a higher quality of service.

Sensitive To Cultural Differences

People have diversity when it comes to race. The differences that people have might be a factor in treating various psychological cases. So it is important that the psychologist does not discriminate against or in favor of a specific race. This makes judgment fair and treatments very suitable for everyone. It only entails that psychologists must face and resolve their personal biases to provide a better quality of service.

Recap

The role of a psychologist in society is very important. They solve a lot of problems that people do not want to talk about in public. As a result, they maintain a harmonious environment in society by preventing mental problems to progress into a much worse situation. By keeping the traits that we have discussed in mind, you’ll surely find the best psychologist for your needs.

When the pandemic hit in the first quarter of 2020, we saw the whole world undergo a lockdown. The lockdown necessitated the transition of work and school towards the home environment to continuously preserve our safety.

Our children have undergone learning from home modalities to continue their education. We, on the other hand, have acclimated towards the work from home arrangements made by our companies. Other frontliner personnel too have begun the adjustments to accommodate alterations in how business is done in the midst of a pandemic.

The work from home arrangement would seem ideal in that it has several benefits. This arrangement reduces the overall expenses for those who regularly commute to work and allows us to spend more time with our families. There is a catch however, in that you blur the boundaries between work and family time when you take the work environment to your home.

Before the pandemic, work situations involved the complete cessation of work-related matters once you clock off. However, since you are at home, there is no such stoppage of work time as you would be able to take on more work-related responsibilities in addition to those responsibilities you have at home.

Where burnout is coming from?

When you combine child-care, housework, school-work and work from home arrangements, this can lead to a compounded effect of stress. This exacerbated effect of stress can lead to burnout. When you suffer from burnout, this is one of those effects that complicates your relationships at work. The question is what can you do about burnout?

The initiative to prevent burnout amongst employees in the workplace starts with the management. It is important to establish set boundaries for work in this type of arrangement. If regular work starts from 9 to 5, then continue to maintain this strategy. On our part, if we work as a team, learn how to delegate tasks so you would not shoulder every responsibility.

If you are an individual however, you will want to say no if you are over-tasked with responsibilities. Learn how to say no, and to play to your strengths in the workplace. This way you would be able to accomplish the tasks that you set out to do without the sense of drudgery that some tasks may make you feel.

What’s next?

It is important that you consider your limits as only you would know if you can take on this amount of tasks. Balance comes from within yourself, and if you are able to set a healthy boundary between work and home, then you would be able to prevent burnout.

More importantly, talk out your feelings. Calgary Psychologist Counselling offers professional services so we can help you cope with your work related stresses and other psychological issues you encounter.

Human emotions usually dictate our actions. If we have a great mood then most probably we can surely attract positive energy. However, as we are exposing ourselves to stressors in the environment, it’s affecting our emotions as well.

This is the reason why emotions can trigger mental health problems if you are not able to manage them right. On a daily basis, exposure to different situations is actually normal. However, the way we handle them makes the problem serious.

Yes, every people have their own coping mechanisms for problems. Some are more tolerant of stress while others are having a hard time dealing with a problem.

It only entails that every people has their own needs in terms of mental health management. We must be able to detect a problem with our mental health as well as others if we do not want the problem to progress.

Different Kinds of Emotions

Emotions usually become tricky as they change from time to time. So the usual approach to managing emotions may vary. It will be excellent if every people will be ready at all times in case their emotions become too aggressive.

The most common emotion that we feel on a daily basis is sadness. We usually dwell on this emotion when we are lonely or there is an unwanted scenario that happened on that particular day.

On the other hand, happiness is the most satisfying emotion a human can get. If we feel successful on something, do we realize that there is something great going on both in our mind and body? Absolutely yes, our stress hormones lower significantly resulting in better moods.

What do we have to do?

Having said so, we are bound to choose the right emotions that will make our overall well-being better. The two of the best things that you can do are to find a hobby and be contented.

Happiness comes from within and you must discover it yourself. Jot down the things that you can do that provide happiness to you. In this way, you will be able to find happiness in simple ways thus changing your outlook in life.

Furthermore, it only entails that we are the ones in charge of our lives. The way we handle things is essential for our mental health.

Regarding that, if you need more help regarding mental health issues, do not hesitate to contact us. We at Calgary Psychologist Counselling are happy to serve you with useful advice that will make your mental health better.

 

Many individuals are experiencing the plague coming from panic attacks. It is a recurring problem that many people fail to address. Who would think that a simple panicking would result in fatalities? Here in Calgary, there are instances of such that might be very alarming if we do not take action about it.

Seldom do people know that panic attacks are real. Others might say that is just another imaginary condition that particular individuals have. So they just eventually feel helpless resulting in more severe conditions.

What to do when you experienced panic attacks?

Right now, managing panic attacks is a bit easy if it was diagnosed quickly by a doctor. There are prescription drugs such as tranquilizers that will help calm the patient down.

Aside from that, the occurrence of wholesome remedies that includes natural techniques is also great innovation in the field. It is a much better approach because you do not have to deal with the side effects of prescription drugs.

One of the most popular holistic approaches is doing yoga and meditation. Since ancient times, yoga has shown a great response to mental health.

Also, if you will combine it with a healthy diet, chances are high that the occurrence of panic attacks will lower significantly. The fact that panic attacks rely heavily on hormones, lowering stress is necessary.

The Best Help That You Can Get

Now you know that yoga, meditations, and a healthy diet can promote healing from panic attacks, it is surprising that there is a more effective approach that you can add. Believe it or not, there is nothing much better than having moral support from your loved ones.

They are the primary building blocks that will aid you from getting back on track. Remember, panic attacks do not signal the end of the world rather a challenge that you must outshine no matter what.

Key Takeaways

Being aware of your condition is absolutely one great step to solving your panic attacks. Before things get worse, it is important to seek help from professionals. The advice that you will get from them is totally priceless.

Regarding that, Calgary Psychologist Counselling is the best go-to place for you. We have expertise in the field of psychology  Having said so, we can truly help you with your mental health. Send us a message for more inquiries and we will be happy to assist you with your concerns.

A certain percentage of people have guilt in their hearts. It will progress if we will not take it seriously. Overcoming guilt can be a challenge but very satisfying once you get successful. Many individuals here in Calgary are asking me how they should deal with guilt.

It might sound really hard to combat guilt especially if you are experiencing big problems. However, if you are truly serious about overcoming guilt, there are things that you can do.

This article will discuss all the possible things that you can do to take those guilt away from your mind.

#1 Always think positive

Instead of dwelling on the bad implications of guilt, look at the brighter side. There might be a reason why that particular thing happened. In this way, you will not feel guilty about the bad things going on.

#2 Meditate or do yoga

Yoga is continuously proving its worth when it comes to clearing our minds of negative thoughts. Since negativity is one of the most common culprits of mental health problems, it is important to get rid of them as soon as possible.

By doing yoga or meditation combined with affirmations you’ll surround yourself with positivity. This will eventually uplift your spirit preventing any unnecessary thoughts to come inside your mind.

Learning yoga is easy, you do not need to enroll in a training school just to learn it. There are lots of available resources online such as videos, images, ebooks, etc. to help you with that.

#3 Acceptance

Hearing this word might give you a notion that it is very easy to do. However, this tends to be really difficult for some people. The fact that solution for problems is accepting your flaws and the outcomes of every situation that you experience.

You can actually dwell with the solutions rather than the past and that’s the best thing to do to promote acceptance.

Conclusion

Guilt is one of the most common causes of mental health problems. The symptoms might be very mild at first but can progress really fast.  So it is important to handle your emotions and it starts by getting rid of any guilts that you have.

If you feel that every aspect of your life is already affected, do not hesitate to seek help. We at Calgary Psychologist Counselling is the one that can help you with that. With our tremendous experience in the field of psychology, we can surely provide you with the right advice. Do not hesitate to message us for inquiries regarding our services.

Eating disorders are continuously plaguing a lot of lives even here in Calgary. It results in problems that are even life-threatening. Anorexia nervosa is one of the most common eating disorders and affects a significant percentage of individuals globally.

Believe it or not, there are still chances to combat your problems against eating disorders. Although there are medicines that will help you with eating disorders, as much as possible.

This ensures that no side effects will happen throughout as you opt for natural treatments. In this article, let us have a quick discussion about treating your eating disorders naturally.

The Natural Techniques

Since the early times, the existence of eating disorders is already there. In Asia back then, the most popular technique that people were using is the Ayuverdic technique. Doing it the Ayuverdic way only entails that you consume the ingredients that it requires.

Ginger

Popular for aiding sore throat and digestion, ginger has been the go-to food for everyone. By putting it as an added flavor to soups or turning it into a tea. The most important thing is, the unique spicy and hot flavor that it gives happens to bring back the appetite of a person when eating. For better efficiency, combine it with lime juice and rock salt to stimulate your tastebuds more.

Hot Water

Believe it or not, a glass of hot water works like a charm in bringing back your appetite in eating. The hot feeling that it provides soothes and stimulates the tastebuds. Take this every morning upon waking up and an hour before you sleep at night.

Trikatu

This might sound unfamiliar to you because it is a very specific Ayuverdic term. It is a combination of different ingredients such as black pepper, ginger, and pippali. To make the taste more desirable, adding honey is advisable.

Black Cardamom 

Also known as Badi Elachi is truly helpful when it comes to anorexia nervosa. The unique aroma is perfect for extra flavor on your dishes. This will entice your senses to bring back your enthusiasm for eating foods.

Conclusion

Yes, it is a fact that eating disorders are just on our minds. However, if it will take this for granted, it can result in life-threatening illnesses. So it is important that you address the problem immediately.

Regarding that, Calgary Psychologist Counselling is the best place where you can seek help. We have sufficient training to give you useful advice on your mental health. Just message us if you want to seek our services.

Depression is never a joke. It is a serious matter that must not be taken for granted. Here in Calgary, there are increasing cases of depression and we must do something about it.

Furthermore, there are steps that you can undertake and also foods to take when depressed. Believe it or not, those foods can help a lot in releasing stress hormones.

In this article, we will try our best to enumerate those foods. This will help you in including them in your meals to solve stress.

Here are the best foods for stress that we are talking about:

• Green leafy vegetables: They are known to contain a lot of vitamin C and iron. It boosts our immune system and allows us to have great blood circulation. This gives our brain an ample amount of oxygen for us to think properly.
• Fruits: A huge number of fruits do have the nutrients that our body needs. It replenishes our bodies and provides us with energy. Not only that, they strengthen our immune system which prevents us from getting sickly. As a result, we will become healthy not only in our physical health but mental aspects as well.
• Onions: This is known to have good anti-inflammatory properties. People use onions to lower blood pressure, reduce cancers, and treat an infection. Only a few people know that the formula found in onions can help calm our minds. This is important to reduce the instances of depression. Mostly, depression happens due to mental exhaustion.
• Beans: It is usually considered food for the heart. As a result, better blood circulation is achieved which will allow us to think properly. Also, stress hormones will lower down preventing the occurrence of depression. However, be mindful as too much consumption of beans can increase your uric acid.

Conclusion

Battling depression can be a daunting task. But if you are informed of what to do, this would not be a problem. You might as well want to include the right foods in your diet. This will speed up the process of healing in case you are already suffering from depression.

Aside from that, counseling would really help to battle depression. Regarding that, CalgaryPsychologistCounselling.ca will always be there to help you recover. Just drop us a message whenever you feel that you need professional help.

Stress can be a serious problem if taken for granted. It can worsen over time and can be fatal. The fast-paced life that we have in Calgary makes us prone to stress and yoga can be the answer to that.

Aside from yoga, there are lots of ways for us to combat psychological problems like stress and depression. Some choose the conventional way of healing while others would want to take the alternatives.

 

When it comes to psychological problems people are not even aware of them. There are instances that people will just notice that they are suffering from psychological problems when it is already worst.

Intro to Yoga

One significant solution that you can try is yoga. People are not that familiar with it because we are mostly focused on other things.

Moreover, what is desirable about yoga is it does not impose side effects. The ability to make your physical and mental aspects active is what it is all about.

Yoga is also customizable with other forms of healing exercises. It is not only limited to posture and poses alone as you can also combine it with affirmations.

Yoga is a form of exercise that involves our mind and body. It is known that it can help people who are suffering from depression. The soothing effect that it can give our mind and body is extraordinary.

How yoga can help?

We humans usually practice bad posture because we are focused on our respective lives. Our being more inclined to our livelihoods and school makes us a busy people.

We usually compromised our ability to be physically healthy until we do not feel ill. People usually wait for them to feel something unusual on their bodies.

To give you an idea here are some of the benefits of yoga on our psychological health.

• Better focus
• Excellent overall wellbeing
• Amazing skin

Conclusion

These benefits are very common to people practicing yoga. Since yoga improves our blood circulation, all aspects will go along with each other. It is safe to say that yoga is the best form of alternative healing for people suffering from psychological problems.

 

 

Psychologists are a big part of one’s recovery against behavioral problems. They can give the best advice more than anyone else. Here in Calgary, the increased number of stressors indicates that we need to seek psychologists more.

This is due to the fast-paced life that we have. However, some are still reluctant on visiting a psychologist. The reason is pretty absurd which is they are afraid that people might tag them as insane.

We must remove that notion of being afraid of psychologists or medical professionals. They are there to help us not to harm us.

In this article, we will try to enlighten your mind regarding that subject matter. By having a rundown on the advice that psychologists can give, maybe you can remove a phobia of seeking their help.

Let us not delay it anymore by starting with the first one.

#1 Psychologists can suggest solutions to your problem

Psychologists are experts in reading human behavior. So if you have a certain problem, you will be assessed accordingly.

When the psychologist has determined the root cause of the problem, finding the solution is next. They can jot down the solutions in a paper for you to ponder on.

As a result, you can surround yourself with those solutions and cope up with stress. The next day you’ll realize that it is not the end of the world for you.

#2 They can be your friend

There are instances wherein the psychologist might be your friend. After the session, their unending concern for their patients never stops. If you are lucky, they will even guide you all throughout even outside the four corners of their consultation room.

If you have personal problems then they can comfort you with advice. The good thing is most of the time it is free of charge. If you keep on worrying about how you can seek help from a professional because of financial problems, this can ease your uncertainties.

#3 They can give you helpful therapies

Since psychologists are not allowed to prescribe medicines, they give helpful therapies for your specific condition. It can relax your mind that will help you tackle your behavioral problems and solve them in the long term.

They have a set of tools that they can use to determine your problem. On top of that, they are equipped with the knowledge that you can use to tackle your problem.

Conclusion

Psychologists are your friends. You shall never feel awkward visiting them. If you feel that a person or even you have behavioral problems, never hesitate to visit them. They can guide you all throughout in making yourself or others a better person.

Regarding that, CalgaryPsychologistCounselling.ca is up to the task. We are here to provide you with concise help that will help you deal with your problems efficiently.

In this world, we are exposed to different stressors that can be really fatal if we just take them for granted. Necessary actions should be made to ensure that the problem will not progress.