Blog | Oasis Therapy Services | Lexington, SC 29072

September 18, 2019 by Shirley Huisman Leave a Comment

4 Ways to Reduce Anxiety on Your Coffee Break

According to the Anxiety and Depression Association of America, anxiety disorders affect roughly 40 million people over the age of 18 in the United States. Though these disorders are highly treatable, only 36.9% of those with anxiety seek treatment. Perhaps this is because of busy schedules or a lack of insurance that causes so many people with anxiety to suffer in silence.

But there are proven strategies you can do that don’t cost a penny and take little time. In fact, you could do any of the following strategies on your lunch or coffee break. Here are some ways to reduce your anxiety:

Breathe Deeply

According to a study published by the Journal of Emergency Medicine, 30% of people who go to the ER with complaints of chest pain and no evidence of coronary artery disease are actually suffering from a panic attack. Why is this so common?

When we are stressed or anxious, we tend to over-breathe or under-breathe. This can cause dizziness and hyperventilation. Deep breathing is a powerful way to gain control over your breath and reaction to a panic attack. Studies show taking slow, deep, breaths soothes our nervous system and increases brain activity. And you almost immediately feel a calm settle over you. Try it for yourself.

Try Listening Meditation

One way to get your mind to settle down is to meditate. And one of the easiest ways to meditate is to practice listening meditation. This is exactly what is sounds like. Sit quietly, eyes closed, and begin to listen to the ambient sounds in the room. What do you hear? Buzzing lights? A fan? Someone cough? Birds outside? A lawnmower? Just be aware of all the sounds and try and expand that awareness to hear as much as possible. This form of meditation is fun and effective, because you cannot possibly listen, truly listen, and think at the same time.

Take a Walk

Nervous energy needs to go somewhere – it has to be burned. Taking a 15- minute walk around the block can be a great way to get rid of this energy while breathing deeply. As a bonus, your body releases feel-good chemicals like endorphins when you exercise.

Don’t Drink Coffee

Yes, I am asking you on your coffee break to not drink coffee. Or soda. Caffeine and sugar can exacerbate anxiety by making us feel jittery and nervous. You are far better off sticking with water.

I hope you will give these anxiety-busting strategies a try. If you feel they are not helping as much as you need and you would like to speak with someone, please get in touch with me. I’d be happy to speak a bout treatment options with you.

September 10, 2019 by Shirley Huisman Leave a Comment

5 Free Ways to Improve Your Mental Health

When we talk about our mental health, we’re talking about much more than a clinical diagnosis. Your mental health also refers to your psychological well-being. Having a healthy psychological well-being means you’re able to better manage your emotions as well as your mood. Every day presents its unique challenges, and a healthy mental state can help you take challenges in stride.

1. Positive Affirmations

Repeating an affirmation can help you create a positive mental outlook that will be a driving force in your life. Use a search engine to look up “positive affirmations” and you’ll find several ideas of words and phrases that resonate with you, and things you struggle with. You can also try searching for something more specific, such as “positive affirmations for women” or “positive affirmations to improve self esteem”.

Repeat your phrase or phrases during meditation, either out loud or in your mind. Repeating affirmations or mantras during consistent meditation practices can help you overcome negative self-talk, which will greatly improve your mental health.

2. Gratitude

Practicing gratitude will sharpen your attention towards the positive aspects of your life. By focusing on what’s good, you’ll start to notice and appreciate other positive things in your life. Gratitude is more than just a feeling; it is a choice. By choosing to be grateful, you can keep your mind distracted from negative thoughts.

3. Eat Healthy

Eating healthy is a vital part of positive mental health. Eating a balanced diet of fruits, vegetables, lean protein and whole grains will slowly release energy into your bloodstream, creating a consistent level of energy that won’t leave you feeling tired or sluggish. Eating healthy will also provide a mental boost because you’ll feel good about your healthy food choices.

4. Sunshine

Sunshine is a great way to boost your mood. Put on some comfortable walking shoes and take a leisurely walk around your neighborhood, or a local park. Exposure to sunlight will help your brain release serotonin which will boost your mood, and help you feel more calm and focused.

5. Get Some Sleep

A good night’s sleep is a vital part of a healthy lifestyle. When you’re well rested, you’re naturally energized. Regular sleep also boosts your immune system as well as your cognitive and mental health.

You have the power to improve your mood. By making some healthy additions to your daily routines, you can develop regular habits that will improve your overall mental well-being.

Are you having trouble staying positive or managing your moods? A licensed mental health professional can help you find better coping strategies, and offer additional support and guidance to help you live a more balanced life. Call my office today, and let’s schedule a time to talk.

September 4, 2019 by Shirley Huisman Leave a Comment

Five Polite Ways for Introverts to Leave a Party Early

Most people who are introverted have no desire to attend a party. For introverts, parties are torturous social affairs, putting you far out of your comfort zone and forcing you to interact with strangers. Unfortunately for the introvert, there are moments in life when you absolutely must attend a party. If for you, the best thing about a party is leaving it, here are five ways to make a quick exit.

1. Tell The Host in Advance

One polite way to leave a party early is to make your excuse ahead of time. When you reply to accept the invitation, let the host know that you have to leave early because of another commitment. If it’s a less formal affair, you can let the host know when you arrive that you have to leave early. That way when it’s time to go, they won’t be surprised.

2. Take a Bathroom Break

Using a bathroom break as a method of escape is most handy for sit-down or small parties. Excuse yourself to use the bathroom; when you come out of the bathroom, grab your coat and/or purse and make your way to the host, thanking them for a lovely time.

3. The Early Morning

The tried and true “early morning” is the perfect excuse to leave a party. “I’m sorry I have to go, I have an early morning tomorrow.” Everyone understands having to hit the hay a bit earlier because of an early morning commitment.

4. Sudden Sickness

Alcohol at the party is a convenient scapegoat for your early departure. Let the host know you drank too much, or that the alcohol didn’t hit you well, so you have to head home.

5. Blame the Sitter

Letting your hosts know you have to get home to relieve your baby or pet sitter is a no-fail way to leave a party early.

Whatever method of escape you choose, when it’s time to duck out, make sure you take the time to find your host and thank them for inviting you. Be sure to let them know they were a great host by complimenting the food or saying how much fun you had, so they don’t interpret your exit as their party being a dud.

If you’re an introvert and are looking for support and guidance in overcoming shyness or handling social situations, a mental health professional can help. Call my office today, and let’s schedule a time to talk.

September 2, 2019 by Shirley Huisman Leave a Comment

4 Ways Being Single Is Better for Your Mental Health

Being single can be difficult at times. Dating, or trying to get dates, can be frustrating and discouraging. Meeting new people can be fun, but you might long for a close, long-term relationship with one other person. If you find yourself staring longingly at couples holding hands, it may be time to re-evaluate, and learn to appreciate the many benefits of single life. While being single can sometimes make you feel sad and lonely, there are times when its more beneficial for your mental health.

1. More Time for the Gym

Many studies have shown that single people exercise more, and overall live healthier lifestyles. Whether it’s the spare time or the desire to look your best (or a combination of the two), single men and women tend to care more about their health and well-being. Exercise improves your mood by releasing endorphins and reducing cortisol, a stress hormone that can make you more susceptible to stress.

2. Rediscover Yourself

One of the best things about being single is that you have the opportunity to rediscover yourself. Your alone time will cause you to be more introspective and develop insight into what makes you happy, and what your core values are. As you take a walk through a park or enjoy a cup of coffee alone, you can re-evaluate your goals. As you learn to feel comfortable in your own company, you’ll discover that happiness comes not from another person, but from within.

3. Better Friendships

Single adults have more time to network with others and develop outside friendships. You can schedule more time to be with (or make) friends, joining friends for birthdays and weekend trips that will make lifelong memories. In 2009, the Journal of the National Medical Association conducted a study that showed people without social support were more likely to suffer from anxiety or depression. Friendships reduce stress and anxiety, while increasing happiness and confidence.

4. Find New Interests

As a single person, you have additional time that you can use to develop new hobbies and interests. If you’ve always wanted to join a yoga or a spin class, join a hiking group or book club, you have time to dive in to new hobbies. Research shows that participating in hobbies can improve your mood and your ability to cope with stress.

If you’re single and struggling with sadness or loneliness a licensed therapist can help. Give my office a call today and let’s schedule a time to talk.