Anxiety is often the underlying cause of physical symptoms mistaken for other health conditions. We frequently believe we have a serious medical condition long before we recognize we have anxiety, or even consider an anxiety disorder. It is not uncommon for clients, specifically adults, to deny having anxiety but readily admit to worrying constantly. A recent study from the National Institute of Mental Health revealed that nearly 70% of Americans suffer from at least one type of anxiety disorder. This report should be of no surprise: we live in a culture where chronic stress is an accepted part of daily life. At early ages, we are indoctrinated with suggestive messages that busy is healthy, we must perform faster, accomplish more, and demonstrate success by perfection-based ideology. Having been conditioned to believe that more is better, we frequently add too many things to our plates. We have difficulty setting boundaries and saying no. Many believe they thrive when busy and even express a sense of pride when discussing a relentless schedule. The inevitable outcome of a life packed full with every minute accounted for, is overwhelm, burnout, and chronic anxiety. In my experience, clients easily express a desire to feel less overwhelmed and have more leisure time. However, when asked to let go of unnecessary commitments, there is resistance. Inevitably, after living with chronic stress for long periods of time, the norm may be feeling anxious. A change that creates open time and space, can create a " time void " that is uncomfortable. In fact, letting go of anxiety or stressors can actually be anxiety- provoking. To combat chronic anxiety, clients must commit to reducing stress, as opposed to “managing stress”. Stress in life is unavoidable and it is true that some individuals have less stressful lives due to advantageous personal circumstances. Regardless, of our circumstances, it remains common to accept unmanageable workloads, entertain stressful relationships and continue adding activities to full schedules. For change to occur, we must let go of habits that leave us mentally and physically depleted. You can choose to fill the "time void" with self-care which may include rest. Americans have learned to accept chronic anxiety as a way of life, even knowing of the negative implications on our health and relationships. Health experts have concluded that chronic stress reduces our life span by an average of 6 years. The goal in my office is stress reduction. If your life feels overwhelming and unmanageable, you must make choices to change it. Trying to manage the unmanageable is a losing battle. Pay attention to how often you hear or use the term stress management. Identify activities you don't need to do such as attending a social function where you know few people or cleaning an already tidy house. Learn to put your health first by prioritizing time for rest and recharging. The elimination of unnecessary stressors and reduction of chronic anxiety will increase your lifespan and improve the quality of your life. The number of stressors you have is generally a choice. How you respond to stressful events is also a choice. Learn how to eliminate stress and reduce anxiety. You can respond to life in ways that create opportunities for living the life you want.

Benefits of Journaling Journaling has regained popularity in recent years in mental health. It has once again become a tool for a variety of mental health conditions including anxiety, depression and reducing stress. Whether you are in therapy or on a path of self-discovery, writing your thoughts and experience is is valuable. Research has proven that strategic, committed journaling can actually change the way one thinks, feels and behaves. Studies reveal that individuals who commit to 30 days of writing daily in a gratitude journal, report significant improvement in their positive outlook on life. An additional benefit is that success in journaling is not impacted by financial circumstances, education, age, or writing skills. Journaling only requires a desire and commitment to the process. While there are technically no wrong or right ways to journal, there are strategies to help get you motivated to begin. Ask yourself about the value you see in journaling and if you can to commit to the process. Discuss lack of motivation or resistance with your therapist or someone who successfully journals. Try following general guidelines to help get you started or research journaling prompts. Tips for Journaling: Buy or find a journal you’d like to use. Keep it in a secure but accessible place. Commit to writing every day for 30 days. Keep going if you enjoy it! Set a consistent time aside each day for journaling. It doesn’t need to take 1 hour; start with a 5-minute commitment. Once you begin writing, keep your momentum going. Write anything that comes to mind… Write honestly. While journaling is a creative form of writing, in order to gain self-awareness, it is not intended to be fictional. Accept that journaling is not about using correct grammar or perfect writing skills. Allow yourself to be spontaneous. Be confident that no one is going to read your journal. (If you believe there are boundary issues in your home, learn how to set boundaries. Keep your journal at work or in a locker at school if you must.) If you feel blocked in writing, use prompts from journaling books or websites. Try gratitude journaling, or focus on journaling about something of interest to you. (i.e. parenting, relationships, childhood memories). Do not critique or judge your own writing. The key is honesty and spontaneity. Make sure you are not censoring your writing. Ask yourself if you are writing what you think should do or feel or if it is what you really feel, what really happened or what you wish happened? Look forward to the self-discovery in your writing. Even facing hard truths leads to a more peaceful way of living. Do not be stingy with yourself about journals if possible. Buy a cover you enjoy and replace journals frequently. When you are ready to start a new journal, do it. Some people ceremoniously burn or destroy journals when complete. Develop your own traditions with journaling. Have fun with it and enjoy the process. Just get started. The longer you journal, the sooner you will develop a routine and style that works for you. Allow yourself to discover your truth through journaling. It is an excellent tool in the process of self-awareness and change. Self-awareness can help you understand your emotions and behaviors and can create opportunities for change. Journaling is easy, inexpensive, and well worth the effort. Today is a great day to begin journaling.