Insomnia

By: Dianna Gomez

Insomnia is a condition that makes it very difficult for a person to fall asleep and stay asleep throughout the night. Insomnia can be caused by medical conditions such as hyperthyroidism, or for psychological reasons such as anxiety, depression or intrusive thoughts. In addition to these possibilities, the type of lifestyle an individual chooses to live can also be responsible for creating symptoms of insomnia. There are a few things that people who experience insomnia tend to do that may be worsening their symptoms without them even knowing. Some examples of these lifestyle habits include:

  1. Taking Mid-Day Naps
  • Whether it is short or long, sleeping in the middle of the day can increase a person’s chances of having difficulty sleeping through the night. If you can, try to avoid taking naps all together.
  1. Sleeping In Late
  • When a person is lacking sleep, it isn’t uncommon for them to attempt to fix the problem by sleeping in later the next morning to make up for their “lost hours.” However, by doing so, you are confusing your body clock which then makes it difficult to fall asleep at a regular time again the following night. This can quickly create a vicious cycle that is even harder to break.
  1. Taking Your Work Home With You
  • Regardless of what your occupation is, almost everybody has hectic daily schedules. When people are feeling behind on their work, they often decide to put in a little “over-time” by bringing their work home with them. By doing this, you make the process of “winding down” at night harder as your mind is kept wide awake and pre-occupied when it shouldn’t be.
  1. Using Electronics
  • Especially in today’s generation, it is extremely common for people to use their phones or laptops while lying in bed right before they intend to fall sleep. The problem with this, however, is that bright screens like those on our electronics actually stimulate the brain more and cause you to stay awake. This then makes it more difficult to fall asleep for the night.
  1. Working Irregular Hours
  • If you have a job that has you on various different “shifts,” sleeping may become a problem for you. If a person doesn’t stay on a regimented time schedule, their body clock cannot decipher when it should be waking up to take on a new day or winding down to get ready for bed.

 

If you have already tried reversing these lifestyle habits and still regularly experience symptoms of insomnia, the licensed psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists at Arista Counseling & Psychotherapy can help you. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201)-368-3700 or (212)-722-1920 to set up an appointment. For more information, visit us at https://www.counselingpsychotherapynjny.com/.

 

 

Panic Attacks and Anxiety

By: Dianna Gomez

Panic. Worry. Fear. Helplessness. What is wrong with me? Why am I feeling like this? Why is my heart beating out of my chest? Am I dying? Why can’t I make it stop?!

For some of us, these emotions are all too familiar. Anxiety can be a scary thing, especially when you’re not totally up-to-date on what exactly it is. What are you to do when you feel like your whole world is crashing down around you and there’s nothing you can do to stop it? Well, have no fear because I have a few helpful tips to share!

 

Here are 5 things that you can do to calm yourself down when suffering from an anxiety attack:

  • Take Deep Breathes

Inhale. Exhale. Tell yourself that although it may not feel like it right now, everything will be okay.

  •  Talk Yourself Down

Repeat a calming/kind phrase to yourself OUT LOUD. Remind yourself that you are safe, loved, and never alone.

  • Seek Help

Sometimes we tend to insist that we can get through tough times all on our own, but there is no shame in asking for help. Whether it be a neutral professional, a loved one or someone you trust, find someone with whom you can talk out your troubles.

  • Use Music and Visuals

Never underestimate the power of calming music and visuals. Whether it be classical music, peaceful nature videos/sounds, or your favorite John Mayer song – let the music play and your worries float away!

  • Put Your Anxiety on Ice

Create sensory stimulation by gently sticking both of your hands into a bowl of very cold water with ice. The more ice the better.

 

If either you or anybody you know suffers from anxiety, the licensed psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists at Arista Counseling & Psychotherapy can help you. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201)-368-3700 or (212)-722-1920 to set up an appointment. For more information, visit us at https://www.counselingpsychotherapynjny.com/.

 

 

 

 

Coping With Stress

By: Dianna Gomez

 

Whether you are a prestigious lawyer or currently unemployed, one thing that all people have in common is that, at one point or another, we have all felt what it’s like to be stressed. The stress may be caused by totally different situations, but at the end of the day those feelings have been felt by us all. You may be asking yourself, “So what simple steps can I take to help myself next time I do feel overwhelmed with stress?” Whether you are a busy college student with 4 exams to study for, an overworked single mom with 2 jobs trying to put food on the table, or a very successful business person with tons of responsibilities, stress can be an issue in anyone’s life.

Here are 5 things you can do to decrease the amount of stress in your life:

#1. Determine Where the Stress is Coming From

  • Is your stress work-related? Is it constantly being caused by the same people in your life? Finding the root of the problem gives you better direction when aiming to correct it.

#2. Eat Healthy

  • For some people, a typical reaction to stress is to “eat your feelings” and turn to comfort foods that are more often than not foods that are processed and high in fat, sugar, or carbs. Although doing this may help you feel better for the short term, it definitely doesn’t help you in the long term which is more important. In fact, it can create problems in the long term that not only don’t help your stress, but add to it as well.

#3. Exercise

  • Go for a walk in the park, take a kick-boxing class, do a few laps in the pool. Get those endorphins flowing!

#4. Make Time for Yourself

  • We all have busy lives – places to be, people to see but nothing is more important than how you feel mentally. Whether it is 10 short minutes or an hour each day, take the time you have to do something you love and to be away from the chaos.

#5. You Can’t Fix What You Can’t Control

  • While you can’t control how your boss acts, what your mother-in-law says, or the current state of the economy, you can control things that you do. If you can’t control it, don’t let it control you!

 

If either you or anybody you know may be suffering from excessive amount of stress, the licensed psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists at Arista Counseling & Psychotherapy can help you. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201)-368-3700 or (212)-722-1920 to set up an appointment. For more information, visit us at https://www.counselingpsychotherapynjny.com/.