{"id":152195,"date":"2024-03-03T14:44:16","date_gmt":"2024-03-03T19:44:16","guid":{"rendered":"https:\/\/effectsofanxiety.net\/archives\/152195"},"modified":"2024-03-03T14:44:16","modified_gmt":"2024-03-03T19:44:16","slug":"releasing-anger-anxiety-and-depression-counselor-education-tools","status":"publish","type":"post","link":"https:\/\/effectsofanxiety.net\/archives\/152195","title":{"rendered":"Releasing Anger Anxiety and Depression | Counselor Education Tools"},"content":{"rendered":"
https:\/\/www.youtube.com\/watch?v=6mKFQbdKh_0<\/div>00:00:02<\/a>Good morning everybody and welcome to this\u00a0 episode of integrative behavioral health\u00a0\u00a0 care i’m your host dr dawn elise snipes today\u00a0 we are talking about one of the affective\u00a0\u00a0 aspects of integrative behavioral health we’re\u00a0 talking about releasing anger in all its forms and\u00a0\u00a000:00:20<\/a>anxiety and depression so what are we really\u00a0 talking about well when i say anger in all of its\u00a0\u00a0 forms what i’m talking about is obviously anger\u00a0 hatred irritation resentment guilt which is anger\u00a0\u00a0 at yourself for something jealousy which is anger\u00a0 at somebody else for something that they have\u00a0\u00a000:00:46<\/a>envy which is similar to jealousy just kind of a\u00a0 different word and grief grief remember is also\u00a0\u00a0 going to be talked about over in depression\u00a0 because when we go through the grieving process\u00a0\u00a0 we go through denial anger bargaining depression\u00a0 and acceptance not necessarily in that order when\u00a0\u00a000:01:06<\/a>i’m talking about anxiety i’m talking about\u00a0 the various forms from just general stress\u00a0\u00a0 to worry fear panic and depression\u00a0 is obviously you’ve got your\u00a0\u00a0 quote run-of-the-mill depression\u00a0 your clinical depression and the\u00a0\u00a000:01:23<\/a>depression that comes along with grief so we’re\u00a0 talking about all of these dysphoric feelings when we hold on to dysphoria it keeps our hpa\u00a0 axis revved it’s kind of like training with a\u00a0\u00a0 bungee cord you are trying to get away from it but\u00a0 the the dysphoric feelings are like this little\u00a0\u00a000:01:47<\/a>guy back here that is just holding you back it’s\u00a0 taking your energy and you’re trying to get away\u00a0\u00a0 but you’re just kind of stuck physically when\u00a0 that happens it drains our energy it can alter\u00a0\u00a0 our sleep quality because we are on high alert\u00a0 it can increase inflammation it reduces immunity\u00a0\u00a000:02:09<\/a>you know all of the things that we talk about\u00a0 that happen when that hpa axis stays activated\u00a0\u00a0 for too long affectively when we’re dysphoric\u00a0 a lot of times we don’t have just one simple\u00a0\u00a0 dysphoric emotion if we have depression we may\u00a0 also have guilt and anger and resentment on top\u00a0\u00a000:02:30<\/a>of it so affectively when we are feeling unhappy\u00a0 there are often a lot of associated emotions in\u00a0\u00a0 acceptance and commitment therapy hayes talks\u00a0 about that as dirty discomfort so if you want\u00a0\u00a0 to learn more about that you can watch one of\u00a0 the videos on acceptance and commitment therapy\u00a0\u00a000:02:50<\/a>i digress cognitively when we are in hpa axis\u00a0 overdrive we are not going to think as clearly\u00a0\u00a0 or as flexibly because we are in fight-or-flight\u00a0 mode we kind of have tunnel vision going on\u00a0\u00a0 so it’ll be easier once we release this dysphoria\u00a0 to think you know more broadly to think more\u00a0\u00a000:03:14<\/a>flexibly we’ll have more energy in our environment\u00a0 and more energy to devote to our relationships\u00a0\u00a0 when we are not nurturing the unpleasant feelings\u00a0 which will improve our relationships and hopefully\u00a0\u00a0 improve our environment so let’s talk about some\u00a0 of these things anger remember is your fight\u00a0\u00a000:03:37<\/a>part of the fight or flee anxiety is the flea\u00a0 part of fight or flee and depression is the forget\u00a0\u00a0 about it part of fight or flee anxiety and anger\u00a0 are responses to perceived threats remember when\u00a0\u00a0 you feel anxious when you feel angry it doesn’t\u00a0 necessarily mean there is a threat in this context\u00a0\u00a000:04:01<\/a>at this point in time it means there might be\u00a0 and you need to use that energy that your body is\u00a0\u00a0 freed up for you to check it out to make sure that\u00a0 you’re safe to make sure that there is no threat\u00a0\u00a0 depression indicates a state of helplessness\u00a0 and hopelessness which can be a response to\u00a0\u00a000:04:21<\/a>an ongoing threat with no hope of resolution\u00a0 if you are exposed to something and you know\u00a0\u00a0 you just can’t seem to escape it it can you can\u00a0 feel depressed you can feel hopeless and helpless\u00a0\u00a0 depression can also occur as a result of grief\u00a0 over the loss of something or someone important\u00a0\u00a000:04:43<\/a>you know that is again a sense of hopelessness and\u00a0 helplessness you’re not going to be able to get\u00a0\u00a0 that person or thing back so you may go through\u00a0 a grieving period of depression where you lament\u00a0\u00a0 not having that thing in your life but it also is\u00a0 an opportunity to reflect on the things that are\u00a0\u00a000:05:04<\/a>important in your life and redirect your\u00a0 energy towards some of those things to be\u00a0\u00a0 to nurture them while they are still there so\u00a0 sometimes depression can serve a motivating\u00a0\u00a0 focus to help you kind of get um some wind at\u00a0 your back again it takes energy to stay angry\u00a0\u00a000:05:28<\/a>anxious or depressed and to complain and to blame\u00a0 so we want to figure out what’s a better way\u00a0\u00a0 to use that energy you have to make a choice\u00a0 and you notice that is italicized bolded and\u00a0\u00a0 underlined you have to make a choice to use your\u00a0 energy to improve the next moment and you may not\u00a0\u00a000:05:51<\/a>have very much energy you may only have a sliver\u00a0 of energy or an ounce or a drop or however you\u00a0\u00a0 want to categorize it but that energy that you\u00a0 do have you have to make a choice how to use it\u00a0\u00a0 when i talk about dysphoria a lot\u00a0 of times i use a dog poop analogy\u00a0\u00a000:06:08<\/a>we have a lot of dogs in our house so it makes\u00a0 sense to me but i can be sitting at the table\u00a0\u00a0 or sitting on the living room in the\u00a0 living room and start smelling dog poop\u00a0\u00a0 and that is kind of like my hpa axis telling me\u00a0 that there might be a threat because you know\u00a0\u00a000:06:27<\/a>i get angry when i start to smell that i’m like\u00a0 oh who did what where now it doesn’t necessarily\u00a0\u00a0 mean that there is dog poop somewhere in the\u00a0 house one of my dogs could have just passed gas\u00a0\u00a0 and they do that very well thank you very\u00a0 much but i have a choice at this point\u00a0\u00a000:06:46<\/a>i can sit on the sofa and get angry about the fact\u00a0 that a dog may have pooped somewhere in the house\u00a0\u00a0 and it’s stinking up my house and it’s making\u00a0 me angry that it’s stinking up my house\u00a0\u00a0 and i can complain about it but is that\u00a0 going to do anything to resolve the smell no\u00a0\u00a000:07:05<\/a>a better use of my energy is probably\u00a0 to get up and look around to see\u00a0\u00a0 is it dog poop or did somebody just pass\u00a0 gas because that helps me figure out you\u00a0\u00a0 know whether there’s a problem or it’s\u00a0 it’s something else that may be fleeting\u00a0\u00a000:07:25<\/a>your choice when you feel distressed\u00a0 you feel anxious you feel angry you feel\u00a0\u00a0 depressed for some reason all right notice that\u00a0 acknowledge that accept it non-judgmentally that’s\u00a0\u00a0 your body telling you to do something it’s telling\u00a0 you that something may not be right and you need\u00a0\u00a000:07:44<\/a>to check it out all right so what do we do once\u00a0 we figure out what’s going on we need to make sure\u00a0\u00a0 we’re safe you know look around make sure you’re\u00a0 safe if not do what you need to do to get safe\u00a0\u00a0 but then choose your energy for\u00a0 how to improve the next moment\u00a0\u00a000:08:03<\/a>it could be to use your distress tolerance skills\u00a0 it could be to take a shower and get dressed\u00a0\u00a0 when people are grieving or depressed sometimes\u00a0 get taking a shower and getting dressed is a\u00a0\u00a0 monumental task but if you can at least do that\u00a0 that day i remember when my kids were young\u00a0\u00a000:08:25<\/a>and i had postpartum depression with\u00a0 both of them but a lot worse with my son\u00a0\u00a0 just getting up and taking a shower and getting\u00a0 depre getting dressed was seemed like a monumental\u00a0\u00a0 task some mornings but i felt a lot better after i\u00a0 did it partly because i got up and got out of bed\u00a0\u00a000:08:45<\/a>but partly because when i forced myself to do that\u00a0 i was helping to reset those circadian rhythms\u00a0\u00a0 you may use your energy to make a doctor’s\u00a0 appointment if you are feeling clinically\u00a0\u00a0 depressed or you just can’t seem to shake that\u00a0 anxiety maybe what you need to do is see a doctor\u00a0\u00a000:09:03<\/a>and get evaluated for any physiological causes\u00a0 of what’s going on or you know maybe you want to\u00a0\u00a0 consider a short course of medicine that’s an a a\u00a0 reasonable choice you may choose to call a friend\u00a0\u00a0 or to pray sometimes screaming into a pillow when\u00a0 you’re angry can help and that may seem juvenile\u00a0\u00a000:09:26<\/a>but let’s think about it we know that when we\u00a0 breathe in hold and breathe out when we slow our\u00a0\u00a0 breathing down it actually triggers the relaxation\u00a0 response well when you scream into a pillow what\u00a0\u00a0 are you doing you’re taking a big breath in you’re\u00a0 holding it for a second and then you are exhaling\u00a0\u00a000:09:47<\/a>and it’s really slow so yes you’re screaming but\u00a0 you’re also slowing your breathing which can help\u00a0\u00a0 release some of that tension and\u00a0 start triggering the rest and digest\u00a0\u00a0 you can also practice deep breathing and maybe\u00a0 even add in a little aromatherapy take in that\u00a0\u00a000:10:07<\/a>breath that soothing smell back when i was\u00a0 very young there was a a commercial for calgon\u00a0\u00a0 bath bath beads or bubbles or whatever it was\u00a0 and their their slogan was uh calgon take me away\u00a0\u00a0 and you could see this woman just soaking\u00a0 down into her tub and taking this deep breath\u00a0\u00a000:10:28<\/a>and letting all the stress go so aromatherapy can\u00a0 have a place deep breathing we know has a place\u00a0\u00a0 but it’s up to you to figure out what\u00a0 is the best way to use my energy now\u00a0\u00a0 you can ask yourself how is what i’m doing\u00a0 right now helping me to improve the next moment\u00a0\u00a000:10:51<\/a>and i would ask you right now how\u00a0 is what you’re doing right now\u00a0\u00a0 helping to improve the next moment you know maybe\u00a0 you’re learning by watching this you’re learning\u00a0\u00a0 about uh or hoping to learn about new skills that\u00a0 you can use to help you de-stress when you get\u00a0\u00a000:11:08<\/a>anxious or maybe you’re hoping to find something\u00a0 that you can use right now i don’t know what can\u00a0\u00a0 you do as soon as this broadcast is over to\u00a0 improve the next moment even if you’re having\u00a0\u00a0 a great day what can you do to make it even better\u00a0 what can you do to continually use your energy to\u00a0\u00a000:11:27<\/a>work towards that rich and meaningful life that’s\u00a0 filled with happiness that you hope to have feeling threatened or hopeless\u00a0 so angry anxious or depressed\u00a0\u00a0 represents a state of powerlessness we don’t\u00a0 like to feel powerless because that makes us\u00a0\u00a000:11:47<\/a>feel vulnerable it makes total sense and\u00a0 even the primitive parts of our brain\u00a0\u00a0 back in that amygdala says says i don’t like\u00a0 this i don’t want to keep feeling this way\u00a0\u00a0 all right that is reasonable what are your early\u00a0 warning signs of anger anxiety and depression\u00a0\u00a000:12:07<\/a>sometimes if we can catch these things early\u00a0 before irritation turns into rage it’s easier to\u00a0\u00a0 check it out improve the next moment and reverse\u00a0 course what can you do so when you notice these\u00a0\u00a0 signs you can de-escalate what helps you when you\u00a0 start getting angry what helps you de-escalate\u00a0\u00a000:12:31<\/a>is it going on a walk is it taking some deep\u00a0 breaths what works for you keep a list of\u00a0\u00a0 these things because when you’re in that moment\u00a0 when you’re in that zone you’re not going to be\u00a0\u00a0 thinking broadly about okay what are my options\u00a0 you want the distress to stop so it’s nice to\u00a0\u00a000:12:49<\/a>have a little list right there by your computer on\u00a0 your mobile device wherever that can help you out along with this when you start feeling\u00a0 angry anxious depressed what can others do\u00a0\u00a0 to accommodate or help you sometimes it just\u00a0 means getting out of your way and leaving you\u00a0\u00a000:13:10<\/a>alone so you can have a minute to yourself some\u00a0 people really just need some me time other people\u00a0\u00a0 need a hug some people want someone to talk\u00a0 to what is it that other people can do for you\u00a0\u00a0 when i worked in community mental health that\u00a0 was one of the questions that we would ask\u00a0\u00a000:13:29<\/a>everybody at admission when you are experiencing\u00a0 distress what things are most helpful for us to do\u00a0\u00a0 and what things do you absolutely not\u00a0 want us to do what things are most\u00a0\u00a0 not helpful um and and that gave people\u00a0 the option or the ability to state\u00a0\u00a000:13:50<\/a>when they were clear-headed and able to\u00a0 think about the options um what would be\u00a0\u00a0 most helpful and give us a clue about what might\u00a0 actually make the matters make matters worse\u00a0\u00a0 another thing that you can do before we release\u00a0 it we’ve got to figure out what causes it and\u00a0\u00a000:14:08<\/a>what to do about it so another thing that you can\u00a0 do is identify what are your triggers in general\u00a0\u00a0 what things generally make you\u00a0 angry you know i get irritable um\u00a0\u00a0 with people who are rude for example um and going\u00a0 through and identifying the things that trigger\u00a0\u00a000:14:27<\/a>your emotions you know i get depressed when\u00a0 i see an animal or a person that’s suffering\u00a0\u00a0 so i know that’s one of my things once you\u00a0 identify these situations that are general\u00a0\u00a0 triggers for you identify what aspects of\u00a0 the situation you have power over what can\u00a0\u00a000:14:47<\/a>you do to feel empowered in this situation\u00a0 with animals you know i can’t rescue every\u00a0\u00a0 animal i’ve had to accept that but i can engage\u00a0 in animal rescue i can engage in animal advocacy\u00a0\u00a0 so in terms of my depression about animals who are\u00a0 suffering that’s something that i have power over\u00a0\u00a000:15:10<\/a>i don’t have power over you know backyard\u00a0 breeders and other things so thinking about\u00a0\u00a0 each of your general triggers identifying what\u00a0 aspects you have power over will help you so\u00a0\u00a0 whenev whenever you encounter those situations\u00a0 you don’t automatically feel powerless you know\u00a0\u00a000:15:28<\/a>that okay there are some things that i can do in\u00a0 this situation that can help me feel empowered in what ways is holding on to your anxiety anger\u00a0 or depression helpful to you and yes it can be\u00a0\u00a0 helpful we hold on to it for a reason a\u00a0 lot of people hold on to their anxiety\u00a0\u00a000:15:50<\/a>because they’re afraid if they let it go then\u00a0 they won’t be alert to threats that are going\u00a0\u00a0 on so examining you know what is motivating\u00a0 you to hold on to these feelings and in what\u00a0\u00a0 ways is holding on to those dysphoric emotions\u00a0 unhelpful now remember i said at the beginning\u00a0\u00a000:16:09<\/a>ident feeling them identifying them accepting\u00a0 them non-judgmentally that’s always helpful\u00a0\u00a0 that’s your brain trying to communicate\u00a0 to you holding on to them and nurturing\u00a0\u00a0 them for hours on end without doing anything\u00a0 about them that can sometimes be unhelpful\u00a0\u00a000:16:30<\/a>what are you afraid will happen if you let\u00a0 go of your anxiety anger and depression\u00a0\u00a0 is that belief accurate is the belief that\u00a0 if i let go of my anger at this person\u00a0\u00a0 they will hurt me again is that belief accurate\u00a0 well and and we talked about this you know a\u00a0\u00a000:16:49<\/a>couple weeks ago when we talked about anger\u00a0 not necessarily forgiveness just means letting\u00a0\u00a0 go of that anger just means you are choosing\u00a0 not to give them a steady dose of your energy\u00a0\u00a0 all the time it doesn’t mean you’re forgetting\u00a0 what they did it doesn’t mean you’re not learning\u00a0\u00a000:17:09<\/a>from what they did it doesn’t mean that you’re\u00a0 not protecting yourself from them it means that\u00a0\u00a0 you’re choosing not to invest that emotional\u00a0 energy over there you’re choosing to save that\u00a0\u00a0 for your rich and meaningful life and\u00a0 those relationships that are important00:17:27<\/a>once you’ve identified what you’re afraid will\u00a0\u00a0 happen what can you do to address\u00a0 those fears to keep yourself safe the next thing you can do is make three\u00a0 lists identify you know one for anxious\u00a0\u00a000:17:44<\/a>one for angry and one for depressed identify\u00a0 what you currently are anxious about what you\u00a0\u00a0 currently are angry about what you currently are\u00a0 depressed about once you have it down on paper\u00a0\u00a0 you can start dealing with it you know get it\u00a0 out there so you can see it and then you can\u00a0\u00a000:18:04<\/a>start crossing them off your list as you deal with\u00a0 them for each one of those situations ask yourself\u00a0\u00a0 become mindfully aware what are the facts\u00a0 about this issue in this context at this time\u00a0\u00a0 am i safe if not what can i do to get safe\u00a0 safety is always the first priority how does\u00a0\u00a000:18:28<\/a>this situation remind me of a past time when i\u00a0 felt powerless and what is similar and different\u00a0\u00a0 in this situation you may be in a relationship\u00a0 this it often comes up in relationships\u00a0\u00a0 you’ve been in bad relationships in the past\u00a0 you’re in a relationship now and you start feeling\u00a0\u00a000:18:47<\/a>abandonment anxiety you start feeling anxious well\u00a0 okay am i safe from abandonment right now am i\u00a0\u00a0 safe in my person if not what can i control to\u00a0 get safe you can’t control whether that other\u00a0\u00a0 person comes or goes but what can you do to\u00a0 make sure that you’re safe from harm how does\u00a0\u00a000:19:09<\/a>this remind me of that past relationship when\u00a0 i felt powerless okay you know maybe that your\u00a0\u00a0 significant other is engaging in similar behaviors\u00a0 all right so what’s similar and different in this\u00a0\u00a0 situation well one big thing is it’s a different\u00a0 significant other so we do want to consider that\u00a0\u00a000:19:29<\/a>and asking yourself you know do i know that for a\u00a0 fact for a fact that this person’s behaviors and\u00a0\u00a0 the way they’re acting mean the same thing\u00a0 that that other person’s behaviors meant\u00a0\u00a0 and the chances are probably not so it’s\u00a0 important to look at that transference\u00a0\u00a000:19:50<\/a>and not hold people and situations in the present\u00a0 hostage for something that happened in the past\u00a0\u00a0 be informed by the past but judge the present on\u00a0 its own merits what part of this situation do i\u00a0\u00a0 have control over what are my toward options so\u00a0 let’s stay with abandonment anxiety for right now\u00a0\u00a000:20:14<\/a>one of my tour options might be talking to my\u00a0 significant other and telling them how i’m feeling\u00a0\u00a0 and why or asking them about what’s going on maybe\u00a0 another toward option is to call my best friend\u00a0\u00a0 and run it by her see what her take is on it\u00a0 because she’s more objective maybe going on a\u00a0\u00a000:20:35<\/a>walk is a better tour option because sitting\u00a0 there stewing over it isn’t doing me any good\u00a0\u00a0 you see where i’m going here figuring out what\u00a0 part what parts of the situation do i have control\u00a0\u00a0 over how can i improve the next moment how can\u00a0 i keep myself safe and improve the next moment\u00a0\u00a000:20:54<\/a>and then finally what is the probability that\u00a0 if i do what i can to improve the situation\u00a0\u00a0 that there will still be a terrible outcome you\u00a0 know what’s the probability that if i talk to\u00a0\u00a0 my significant other that i am going to find\u00a0 out that they are getting ready to abandon me\u00a0\u00a000:21:15<\/a>what’s the probability that that’s going\u00a0 to happen what’s the probability that\u00a0\u00a0 if i use my energy proactively that the\u00a0 worst case scenario is going to play out\u00a0\u00a0 most of the time the probability of\u00a0 the worst case scenario is pretty small00:21:36<\/a>okay so you’ve figured out what you are\u00a0 angry anxious or depressed about you’ve\u00a0\u00a0 started identifying ways you can improve the\u00a0 next moment to deal with it once you have done\u00a0\u00a0 all that you can you have this residual feeling\u00a0 of anxiety or dysphoria sometimes or tension\u00a0\u00a000:21:55<\/a>sometimes a situation can can’t be completely\u00a0 resolved right now you have to have patience and\u00a0\u00a0 during that time when you’re have quote having\u00a0 patience stewing on or continuing to hold on to\u00a0\u00a0 that anxiety or anger or depression just in case\u00a0 that’s not doing you any good because continuing\u00a0\u00a000:22:18<\/a>to be anxious isn’t solving the problem so once\u00a0 you’re safe you’ve done what you can to improve\u00a0\u00a0 the next moment it’s important to trigger that\u00a0 relaxation response continuing to stay revved is\u00a0\u00a0 only going to impair your health your energy\u00a0 your happiness and maybe your relationships\u00a0\u00a000:22:38<\/a>so make a choice i’ve identified the problem i’ve\u00a0 done what i can now i’m going to make a choice\u00a0\u00a0 to use my energy in a more positive way and you\u00a0 can use the acronym cats if you want contributions\u00a0\u00a0 if you engage in contributory activities to help\u00a0 others maybe you go help help your neighbor do\u00a0\u00a000:23:03<\/a>yard work or go volunteer somewhere that may\u00a0 get your mind off of it that also promotes\u00a0\u00a0 serotonin dopamine and oxytocin release\u00a0 activities to distract yourself and increase\u00a0\u00a0 positive emotions that also is going to increase\u00a0 your serotonin and your dopamine and when you’re\u00a0\u00a000:23:25<\/a>proactively doing these activities that you enjoy\u00a0 it’s going to down regulate that hpa axis because\u00a0\u00a0 you’re helping as serotonin and dopamine go up\u00a0 cortisol is going to go down thought restructuring\u00a0\u00a0 embracing the good with the bad trying to focus\u00a0 on the positives you know any of those cognitive\u00a0\u00a000:23:47<\/a>behavioral tools that you want to try to use those\u00a0 are things that you can do when those unpleasant\u00a0\u00a0 thoughts start to resurface again you can try\u00a0 to restructure those thoughts so they are more\u00a0\u00a0 powerful so they were that sorry so they\u00a0 reflect you having more power in that situation\u00a0\u00a000:24:09<\/a>instead of reflecting a sense of hopelessness and\u00a0 helplessness and s stands for sensation immersion\u00a0\u00a0 we’ve talked in other videos about how\u00a0 aromatherapy massage just walking outside and\u00a0\u00a0 feeling the sun beat on your face for a minute not\u00a0 for too terribly long can help release serotonin\u00a0\u00a000:24:32<\/a>and dopamine and endorphins exercising can also\u00a0 help release those so you start using your energy\u00a0\u00a0 to promote those positive neurotransmitters and\u00a0 start feeling better start improving your energy\u00a0\u00a0 deep breathing and guided imagery can also\u00a0 be helpful now these there are a lot of\u00a0\u00a000:24:55<\/a>different techniques that you can use one that\u00a0 i like is when i’m feeling uh anxiety or anger\u00a0\u00a0 when i inhale you know and it’s\u00a0 the deep breathing inhale for eight\u00a0\u00a0 hold exhale for eight when i inhale i\u00a0 envision the air coming into my body\u00a0\u00a000:25:13<\/a>being this brilliant blue color i love blue\u00a0 so blue and it’s calming and it’s cooling\u00a0\u00a0 i hold it for a second as as i exhale that blue\u00a0 has turned to red it’s absorbed all of the anger\u00a0\u00a0 and anxiety and as i exhale i envision that\u00a0 air coming out being red and taking all of the\u00a0\u00a000:25:38<\/a>hot emotions with it when i’m depressed i do the\u00a0 same thing but instead as i inhale i inhale yellow\u00a0\u00a0 yellow is cheerful to me sometimes it’s purple\u00a0 but we’ll stick with yellow for this as i inhale\u00a0\u00a0 i inhale yellow and when i exhale i’m exhaling\u00a0 all of the blackness all of the darkness that\u00a0\u00a000:26:01<\/a>i’m feeling and you know you need to do it a few\u00a0 times but it can be helpful it occupies your mind\u00a0\u00a0 and it also slows your breathing slows your\u00a0 heart rate and triggers that rest and digest\u00a0\u00a0 when you’re inhaling remember feel the power\u00a0 and positive energy pulsing through your body\u00a0\u00a000:26:24<\/a>when i do it i inhale i feel that blue\u00a0 coming in and almost like it’s joining\u00a0\u00a0 with my blood and going through all of my veins\u00a0 and arteries and scouring for anger and anxiety\u00a0\u00a0 to absorb it um sort of thinking about it that\u00a0 way but feeling it come in and energize your body\u00a0\u00a000:26:44<\/a>you can use progressive muscular relaxation and\u00a0 i have a video on that on the youtube channel\u00a0\u00a0 there are other people that have\u00a0 progressive muscular relaxation videos\u00a0\u00a0 but the big thing to remember with progressive\u00a0 muscular relaxation is to focus on two things\u00a0\u00a000:27:04<\/a>noticing being able to actually relax your\u00a0 muscles and feeling that tension and energy\u00a0\u00a0 move out of your body so i like to start from\u00a0 the head and move down and every time i tense\u00a0\u00a0 and then i release i imagine the enter the\u00a0 energy and the distress being pushed out\u00a0\u00a000:27:26<\/a>being pushed further down kind of like\u00a0 when i’m power washing the sidewalk\u00a0\u00a0 and then it goes out my fingertips\u00a0 and out my toes eventually\u00a0\u00a0 so with progressive muscular relaxation you start\u00a0 we’ll start at the top start at your head as you\u00a0\u00a000:27:43<\/a>inhale you tense your scalp muscles you hold that\u00a0 for a second you notice what it feels like tense\u00a0\u00a0 and then you actually relax and you feel those\u00a0 muscles relax when you feel those muscles relax\u00a0\u00a0 what’s happening actually is the blood flow is\u00a0 going back to that area but you can envision the\u00a0\u00a000:28:04<\/a>blood coming in and grabbing the tension and\u00a0 moving it out of your scalp and you do that\u00a0\u00a0 for every muscle group all the way down to your\u00a0 toes when you tense hold your breath notice what\u00a0\u00a0 that tension feels like as you exhale say in your\u00a0 head relax and feel the tension moving out of your00:28:26<\/a>body can also try to release some of this the\u00a0 distress with what i call positive power mantras\u00a0\u00a0 breathe in hold it for a second and\u00a0 then as you exhale say your mantra\u00a0\u00a0 a few i am strong i am courageous i can get\u00a0 through this or i am loved i have people who\u00a0\u00a000:28:52<\/a>will help me god loves me i am safe loved and\u00a0 protected or i choose to be calm and at peace\u00a0\u00a0 you can write your own positive power\u00a0 mantra but basically you are trying to\u00a0\u00a0 reassure and nurture yourself just like a\u00a0 loving parent would have done to help you\u00a0\u00a000:29:12<\/a>feel calmer and relaxed even if the\u00a0 adversity is not completely resolved\u00a0\u00a0 you can try turning your focus instead of focusing\u00a0 on the problem turning your attention saying okay\u00a0\u00a0 the problem exists but i’m going to shelve it\u00a0 you know sitting here focusing on the fact that\u00a0\u00a000:29:34<\/a>my arm’s broken isn’t going to make it heal any\u00a0 faster so okay my arm’s broken got it i’m gonna\u00a0\u00a0 focus on these other things over here that\u00a0 are that i’m grateful for you can also do\u00a0\u00a0 a mindfulness activity and really focus on the\u00a0 present moment and when you start feeling that\u00a0\u00a000:29:53<\/a>anxiety or depression creeping back in again\u00a0 check make sure you’re safe as long as you’re\u00a0\u00a0 safe and you’ve done everything you can identify\u00a0 the positive things that you notice right now with guided imagery you can go to your happy\u00a0 place and i have a couple different guided imagery\u00a0\u00a000:30:16<\/a>meditations on the youtube channel but it just\u00a0 helps you to sort of transport yourself in your\u00a0\u00a0 mind to a place where you can completely relax you\u00a0 can also visualize yourself becoming happy in the\u00a0\u00a0 moment imagine okay i’m not feeling great right\u00a0 now i’m going to visualize what’s the next thing\u00a0\u00a000:30:38<\/a>i’m going to do to start feeling happier visualize\u00a0 you know the next 10 15 minutes and see yourself\u00a0\u00a0 doing things or see yourself getting happier\u00a0 some people like to journal about it get it out\u00a0\u00a0 on paper and then give it to the universe you\u00a0 know once it’s there you don’t have to worry\u00a0\u00a000:30:58<\/a>about forgetting about it you write it down and\u00a0 you can give it to the universe some people prefer\u00a0\u00a0 to give it to god their higher power whomever but\u00a0 once you get it out then you can put it in a box\u00a0\u00a0 and choose to revisit it then you have a choice\u00a0 about all right i’m going to leave that there\u00a0\u00a000:31:20<\/a>some people like they feel they need to revisit\u00a0 it periodically other people once they put it in\u00a0\u00a0 that box it’s like okay i’ve done all i can do\u00a0 i’m going to put it on the shelf for right now\u00a0\u00a0 try doing exercise or something cathartic to\u00a0 redirect that energy and promote the release\u00a0\u00a000:31:40<\/a>of endorse endorphins cathartic means\u00a0 using that energy in a way that helps you feel a little bit better for example going out\u00a0 and taking a ball if you’re angry going out and\u00a0\u00a0 taking a ball and throwing it as hard as you can\u00a0 against the wall playing um a handball basically\u00a0\u00a000:32:00<\/a>for a little while um exercising can be good\u00a0 push-ups something is something else that you\u00a0\u00a0 can do pretty easily without a lot of equipment\u00a0 the last suggestion i have is what i call fake\u00a0\u00a0 it till you make it and i don’t mean ignore your\u00a0 feelings completely i don’t mean fail to take care\u00a0\u00a000:32:23<\/a>of yourself acknowledge accept unconditionally\u00a0 make sure you’re safe and then choose\u00a0\u00a0 remind yourself that as distressful\u00a0 thoughts arise that you’re safe you know\u00a0\u00a0 maybe you’re waiting on test results from the\u00a0 doctor okay you know you’ve done everything you\u00a0\u00a000:32:45<\/a>can you went to the doctor you got the test\u00a0 done now it’s a waiting game and stressing\u00a0\u00a0 over those test results is just gonna make you\u00a0 irritable drain your energy impair your sleep\u00a0\u00a0 so okay i’ve done everything i can to deal with\u00a0 this situation right now when distressful thoughts\u00a0\u00a000:33:02<\/a>arise i’m gonna remind myself i already done it\u00a0 i’ve i have already done everything i can i’m safe\u00a0\u00a0 and i am going to choose to commit my energy\u00a0 to other things that are important in my life\u00a0\u00a0 in dialectical behavior therapy marsha linehan\u00a0 talks about um turned up smile and open hands\u00a0\u00a000:33:26<\/a>just trying to be present in the moment when\u00a0 we adjust our non-verbals even if we’re all by\u00a0\u00a0 ourself when we adjust our non-verbals\u00a0 it actually can help improve our mood\u00a0\u00a0 dysphoric emotions serve a purpose\u00a0 to motivate you to do something\u00a0\u00a000:33:46<\/a>to ensure that you’re safe and appreciate\u00a0 what you have in the present moment\u00a0\u00a0 once you’re safe and you’ve done what you can to\u00a0 improve the next moment to address the situation\u00a0\u00a0 actively triggering the relaxation response\u00a0 can help down regulate your hpa axis\u00a0\u00a000:34:04<\/a>which can help improve your mood increase\u00a0 your energy and improve your health all right in terms of questions i’m\u00a0 looking at what we have going on right here\u00a0\u00a0 it’s important to remember when you’re\u00a0 engaging in towards behaviors if one of\u00a0\u00a000:34:39<\/a>those is seeking emotional support for someone\u00a0 from someone you know you want to make sure that\u00a0\u00a0 what you’re engaging in is helpful and moving\u00a0 you toward your goal of a rich and meaningful\u00a0\u00a0 life if all you’re doing is commiserating\u00a0 uh then that’s probably an away behavior\u00a0\u00a000:35:01<\/a>we can engage with others who are going\u00a0 to as we say in addiction cosign on our bs\u00a0\u00a0 and that’s not helpful so it is important to make\u00a0 sure that your relationships are pro pro social\u00a0\u00a0 and proactive and promoting you\u00a0 towards your rich and meaningful life\u00a0\u00a000:35:23<\/a>uh providing support providing validation\u00a0 providing empathy um and providing\u00a0\u00a0 encouragement to take that next step\u00a0 forward toward what you think is important in terms of sharing this information with\u00a0 other people not everybody is ready willing\u00a0\u00a000:35:51<\/a>or able to hear it people have to be at a level\u00a0 of readiness for change and i have several videos\u00a0\u00a0 on the youtube channel that talk about stages of\u00a0 readiness for change and increasing motivation but\u00a0\u00a0 until someone is motivated to start using their\u00a0 energy nothing that you say to them is probably\u00a0\u00a000:36:16<\/a>going to land because they don’t want to hear\u00a0 it they’re not ready or open to any new ideas\u00a0\u00a0 and there are a lot of reasons people may be in\u00a0 what we call the pre-contemplation stage of change\u00a0\u00a0 and it’s important to be sensitive to that a lot\u00a0 of times people are in pre-contemplation either\u00a0\u00a000:36:36<\/a>because they don’t realize there’s a problem\u00a0 or because they feel hopeless and powerless\u00a0\u00a0 and it’s important to be sensitive to\u00a0 that that you know maybe they’ve tried\u00a0\u00a0 to recover before whether it’s depression\u00a0 or anxiety or you know pain and it hasn’t\u00a0\u00a000:36:57<\/a>stuck maybe it helped for a little while but\u00a0 it didn’t stick and they relapsed and that\u00a0\u00a0 can cause people to be hesitant to start trying to\u00a0 change again so we do want to be sensitive to that\u00a0\u00a0 and in that case it may be helpful to enlist\u00a0 you know a counselor or a spiritual guide to\u00a0\u00a000:37:23<\/a>help you figure out what direction might be\u00a0 useful it’s not there’s nothing that i can do\u00a0\u00a0 from you know just talking in generalities that\u00a0 can really help in any individual situation to get somebody to change people are\u00a0 going to change when they decide\u00a0\u00a000:37:44<\/a>they’re ready to change all we can do\u00a0 is hope to bolster their motivation with\u00a0\u00a0 motivational interviewing techniques\u00a0 or motivational enhancement techniques are there any other questions00:38:06<\/a>i really appreciate everybody taking time\u00a0\u00a0 out to be with me i know for a lot of you you’re\u00a0 still on your holiday break so i appreciate you\u00a0\u00a0 being here and enjoy having you guys um present\u00a0 this is part of that ongoing uh six weeks to a\u00a0\u00a000:38:24<\/a>happier healthier use series so tomorrow\u00a0 we will be talking about cognitive tools in response to your question about avoiding\u00a0 people who are going through similar situations\u00a0\u00a0 no support systems can be super important but\u00a0 it is whether you are engaging with people\u00a0\u00a000:38:52<\/a>who are empathetic and encouraging and supportive\u00a0 of proactive positive forward movement or you are in the quagmire of a group of people who\u00a0 are who just want to sit around and complain\u00a0\u00a0 uh is you know the non-tactful way to say it\u00a0 support groups are not created equally but\u00a0\u00a000:39:19<\/a>some support groups are very helpful and i do\u00a0 encourage people to find support groups that\u00a0\u00a0 do have helpful people in them and not\u00a0 everybody in a support group may may be helpful\u00a0\u00a0 there may be certain people that are more\u00a0 proactive than others but ultimately it\u00a0\u00a000:39:41<\/a>comes down to when you interact with this\u00a0 person do you feel understood validated\u00a0\u00a0 supported and empowered or does it just reinforce\u00a0 your sense of helplessness and powerlessness have a great day everybody and i’ll\u00a0 see you tomorrow same time same station
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https:\/\/www.youtube.com\/watch?v=6mKFQbdKh_000:00:02Good morning everybody and welcome to this\u00a0 episode of integrative behavioral health\u00a0\u00a0 care i’m your host dr dawn elise snipes today\u00a0 we are talking about one of the affective\u00a0\u00a0 aspects of integrative behavioral health we’re\u00a0 talking about releasing anger in all its forms and\u00a0\u00a000:00:20anxiety and depression so what are we really\u00a0 talking about well when … Continue reading Releasing Anger Anxiety and Depression | Counselor Education Tools<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":152196,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[72],"tags":[],"class_list":["post-152195","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-style"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/effectsofanxiety.net\/wp-content\/uploads\/2024\/03\/1709495058-maxresdefault.jpg","_links":{"self":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152195","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/comments?post=152195"}],"version-history":[{"count":0,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152195\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media\/152196"}],"wp:attachment":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media?parent=152195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/categories?post=152195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/tags?post=152195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}