The Roe vs. Wade decision may have happened a couple of years ago, but its impact still reigns heavily on many people in our country. If you or someone you know has been directly affected by the overturning of Roe vs. Wade, it’s understandable that you might be dealing with some anxiety due to the decision.

Taking action and making your voice and vote count are some of the best things you can do for the future of our country and women’s reproductive health and rights. But what can you do to combat your anxiety now?

Let’s cover a few helpful and effective ways to alleviate anxiety brought about by the Roe vs. Wade decision.

1. Be More Mindful

Mindfulness practices can be extremely helpful when it comes to combatting anxiety, especially when you’re anxious about a specific thing. Mindfulness allows you to stay grounded and focused on the present. You can find relief from the “what ifs” that might be plaguing your thoughts and fueling your fears.

Focus on taking slow, deep breaths as you settle yourself into the present moment. Thoughts might continue to come, but allow them to pass you by like clouds until the anxiety passes, too.

2. Get Physical

Most people understand the importance of exercise for physical health. But it’s a great way to manage your mental well-being and fight anxiety.

Find a physical activity you enjoy, and you’ll be more likely to stick with it. Exercise can boost your mood, reduce stress, and even make you feel happier. Try to get at least 30 minutes of light physical activity each day.

3. Prioritize Your Health

In addition to getting enough physical activity, make sure you’re practicing self-care in other areas of life. Get enough sleep. Eat nutritious meals. Take care of your body from the inside out. It will help you feel more in control of your well-being and can boost your confidence to help your voice be heard.

4. Feel Your Feelings

One of the worst things you can do when you’re struggling with anxiety is to ignore your feelings. You might think that you shouldn’t feel a certain way about Roe vs. Wade because it happened more than two years ago.

But, the effects are lasting and prominent. Allow yourself to feel your feelings and accept them for what they are. When you do that, it will be easier to process them and work through them in healthy ways.

5. Stay Social

Anxiety can be isolating and lonely. While you might be tempted to withdraw from people and things you love, that will likely make your symptoms worse.

Instead, lean on your support system and people who will validate your feelings. Seek out groups that connect to the cause and can help you take action. When you realize how many others feel the same way, you will likely find comfort and strength knowing you’re not alone. Working with allies and advocates can also help you learn more about your rights and what steps you can take to help yourself and others.

6. Talk to Someone

Having a social circle and a support system is important. Knowing people are in your corner when you’re struggling can make symptom management easier.

But, if you’re really having a hard time pushing past your symptoms and managing your anxiety each day, consider reaching out to a mental health professional. Therapy is a great resource that will allow you to understand your anxiety better so you can start to have more control over it.

If you’re interested in learning more or you’re tired of dealing with lingering anxiety on your own, contact me for a consultation for anxiety counseling soon.

Obsessive-compulsive disorder (OCD) and autism might seem like two very different conditions on the surface, and in many ways, they are. However, they do share some common symptoms that could create confusion, and even a misdiagnosis.

The most important thing to understand about these two conditions is that autism is something you’re born with. It’s a developmental disorder that doesn’t develop because of life circumstances.

OCD, on the other hand, is considered a mental health disorder. While it can certainly occur in children, it tends to happen later throughout a person’s life.

With that distinct difference in mind, let’s take a closer look at OCD and autism, including some of the common similarities and what makes them different.

Shared Symptoms

One of the most obvious shared symptoms between OCD and autism is repetitive behavior. Someone with OCD, for example, might turn a doorknob a specific number of times before leaving the house. Or, they might turn on and off a light switch several times before they feel a sense of completion and comfort. People with OCD do this to help reduce stress and anxiety. If they aren’t able to complete their rituals or repetitive behaviors, they can become extremely anxious and uncomfortable.

Those with autism also tend to perform repetitive behaviors, but they tend to look different. These behaviors are often referred to as stimming and might include rocking back and forth, humming, pacing, or even opening and closing doors. The motivation behind these repetitive behaviors can be enjoyment, or they can serve as coping mechanisms. It’s not always easy for someone with autism to deal with the world around them, but these behaviors serve as reassuring sensory inputs.

Different Symptoms

Autism and OCD do have some shared symptoms. However, you can recognize the differences by learning more about some of the common signs of each disorder that are very different from one another.

People with OCD often deal with negative intrusive thoughts. It’s not uncommon for them to have an irrational fear of germs, fear of losing control, or extreme doubts. They might also struggle with aggressive thoughts about harming themselves or others, or unwanted sexual thoughts. Some people might try to use neutralizing thoughts to combat the negative ones. They also might use obsessions to help them feel safe and to keep their thoughts at bay.

People with autism also tend to struggle with social interactions. Autism is a spectrum disorder. Some people are able to communicate better than others, while some might be completely nonverbal.

How to Diagnose and Treat

Autism is typically diagnosed in childhood. While there isn’t a specific medical test for it, doctors are well-versed in the common signs and symptoms, especially at an early age. They will typically ask questions about a child’s behavior and observe those behaviors on their own.

OCD can be diagnosed at almost any stage of life. Again, there is no medical test for the disorder, but doctors can observe behaviors, ask you about your symptoms, and get information about your medical history.

Treatments for these two conditions are also very different. OCD is typically treated with a combination of medication and therapy. Autism is usually managed through developmental or behavioral therapies, but treatment often depends on where the individual is on the spectrum.

It’s essential to learn about the shared symptoms of these disorders, especially if you or someone you know seems to be struggling with them. If you’re interested in learning more about either condition, feel free to contact me for information. If you’ve already been diagnosed, anxiety therapy can make it easier to manage your symptoms on a daily basis.

Have you had troubles in past relationships? Maybe you start something new with excitement and with the best of intentions, but it never seems to work out the way you think it should.

While there are many possibilities and potential reasons for relationships not “feeling” right, one possible reason could be that you’re not fully in tune with what you really want from a potential partner.

That might sound silly, at first. After all, you know yourself better than anyone, right? But when was the last time you checked in to determine what you want in a relationship and how you want to feel about the person you’re with?

Let’s take a closer look at how to tune into those things so that the next relationship you step into has a better chance of being something that feels right.

1. Consider Your Core Values

One of the best ways to consider what you really want in relationships is to examine your core values. You might think you know what they are, but when was the last time you really tapped into the things that make you who you are?

Core values include things like how you feel about family, communication, and even finances. You might have core values about religion or certain principles you follow. There really aren’t any right or wrong core values, as long as they’re true to who you are.

When you have a deep understanding of your core values (including things that might be dealbreakers), you’ll have an easier time finding someone who lines up with those values without wasting your time dating someone who might not.

2. Think About Who You Admire

If there are any couples in your life you look at with admiration, consider what it is about them that’s so appealing. Are they great communicators? Do they seem to have a healthy physical relationship? Maybe everything they do with each other seems to be under the umbrella of great respect.

Think about what you like about those relationships, and why, and you can carry those things with you as you look for a relationship of your own. Don’t hesitate to ask some of those couples about how they make things work and how they deal with everyday challenges.

3. Look to the Future

Most people who want a serious relationship want to spend years with the right person. So, when you’re considering a relationship, don’t just think about the here and now.

Consider what you envision for your future and how a partner would fit into that. Again, you can look back at your core values to consider what you might want later on in life. What kind of important decisions will you have to make with a partner, and what should you look for in a person who can help you with those decisions?

4. Take Time for Yourself

Alone time might seem counterproductive when you’re trying to find a healthy relationship. But, if you’re trying to tune into what you really want, spending time by yourself is one of the most effective ways to accomplish that.

Prioritize self-care every day. Get enough sleep, eat foods that make you feel good, and stay physically active. Try things like meditation and journaling to manage your mental well-being and become more in tune with yourself.

Therapy can also help you better understand who you are and what you want while prioritizing your well-being. It’s not always easy to tune into those things on your own. So, if you’ve struggled in the past, feel free to contact me to set up an appointment for anxiety treatment soon. Managing your mental health can be a great way to step into your next relationship feeling happy, healthy, and whole.

Going through a divorce can be extremely difficult and overwhelming. Even if you know separating is the right thing to do, your life changes. You might have to move, split time with your children, or get a job for the first time in years because you’re on your own.

With those things in mind, it’s perfectly understandable to experience high levels of anxiety during divorce. That kind of anxiety can lead to panic attacks and wreak havoc on your mental well-being.

Thankfully, there are things you can do to cope with anxiety and panic attacks during divorce, setting you up for mental wellness and a positive outlook toward your next chapter of life.

Let’s cover a few tips and techniques you can use to deal with ongoing anxiety throughout your divorce.

1. Practice Self-Care

When was the last time you did something solely to benefit your well-being? You should be practicing self-care every day, especially when you’re going through difficult times.

Things like mindfulness, meditation, regular exercise, and even getting enough sleep are all fantastic forms of self-care that will combat anxiety and make it easier to calm down when you’re experiencing a panic attack.

Mindfulness, especially, helps you stay grounded in the present moment. When you choose to be more mindful, you will be less likely to worry about the “what ifs” of the future.

2. Lean On Your Support System

While friends and family might not know exactly what you’re going through, they will still want to be there for you to show their support.

Let them.

Now is not the time to isolate yourself. In fact, doing so will likely make your anxiety worse. Spend time with people who lift you up. Let them help in practical ways, whether running errands for you or watching your kids when you need some time to relax. You don’t necessarily need to listen to everyone’s advice or suggestions. But allow them to listen to your feelings as often as possible. Sometimes, simply talking about the situation can make you feel better.

3. Keep a Routine

You might feel like your world is being turned upside down right now. So, focus on the things you can control and maintain a familiar routine as much as possible. Try to avoid making any other major changes.

Routines are good for everyone. They provide stability and security and can give you a sense of comfort right now when everything else might feel like it’s spiraling.

4. Practice Self-Compassion

In addition to taking care of yourself every day, choose to be kind to yourself. Divorce can harm your self-esteem and confidence. Think about how you would treat a loved one going through the same thing. You would be gentle and uplifting. So, make sure you treat yourself the same way.

Now is a great time to rediscover old interests and passions or try something new. It’s understandable to feel somewhat lost or like you’re not sure what your true identity should be anymore. Use this time to rediscover yourself and the things that make you great. When you feel more confident in who you are, you’ll have a better chance of fighting back against negative, anxious thoughts.

5. Talk to Someone

While talking to family members and friends can help, if you’re really struggling with anxiety or panic attacks, consider reaching out to a mental health professional.

Therapy is a great way to develop a deeper understanding of your feelings. You’ll also learn healthy, effective coping strategies that make moving forward easier. Your divorce doesn’t have to define your mental health for the rest of your life. Feel free to reach out today to set up an appointment for anxiety therapy soon.

Chances are, you’ve heard of bipolar disorder. You might even know some of the basic signs and symptoms. But, only knowing a bit about mental health conditions can be dangerous and damaging to the people dealing with them. It can create misconceptions and false assumptions, leading to stereotyping and even discrimination.

When it comes to understanding bipolar disorder, it’s important to note that those with the condition can have either bipolar I or bipolar II.

Let’s take a closer look at bipolar I, including some of the common symptoms and what you can do if you’re experiencing those signs. The more you understand bipolar disorder yourself, the sooner you can get the help you deserve.

Manic-Depressive Disorder

Bipolar I is often referred to as manic-depressive disorder. If you’ve had at least one manic episode, you’re likely to receive this diagnosis.

A manic episode occurs when you experience an extreme swing in your mood. You might feel like you have endless energy and you’re overly excited. Manic episodes can make people feel invincible, leading to risky behaviors and ideas.

When you’re in the middle of a manic episode, you might also speak quickly or loudly and sleep less. Unfortunately, these episodes can sometimes last for days, and they’re typically followed by depressive episodes.

As you might expect, depressive episodes are basically the opposite of the manic experience. You might feel extreme sadness, helplessness, or hopelessness. Your energy decreases, you might have a hard time concentrating, and you might withdraw from people and things you love. Again, this episode can last for days at a time, wreaking havoc on your well-being.

Signs of Bipolar I

Bipolar I causes a person to cycle between these two types of episodes. You’ll experience extreme highs and lows. If there’s a silver lining, it’s that the episodes typically don’t happen all of the time. You’ll likely cycle through a few of them each year, but when they last for days or weeks at a time, that’s enough to take a toll on your mental health.

If you’re still not sure whether you’re dealing with bipolar I or something else, consider some of the common signs, including:

• Changes in eating or sleeping habits
• Extreme mood swings
• Irritability
• Difficulty concentrating
• Thoughts of self-harm
• Strong feelings
• Restlessness

It’s important to note that people with bipolar disorder are often at a greater risk of committing suicide. Sometimes, it’s due to taking dangerous risks. Other times, the depression comes on so strongly that it might seem like the only option to find peace. If you’re experiencing any thoughts of self-harm, it’s essential to reach out for help right away.

What Is Bipolar II?

The main difference between bipolar I and II is the severity of symptoms. While bipolar II can still feel overwhelming, the manic and depressive episodes you experience likely won’t completely take over your mind. You typically don’t experience mania with bipolar II, though you can still experience hypomania and depression in less severe states. We’ll dive deeper into bipolar II in the next blog post.

What Can You Do?

Bipolar I can be scary and overwhelming for the person dealing with it. Thankfully, you don’t have to let the condition define you forever.

One of the best things you can do to manage bipolar I is to work with a therapist. Therapy, in addition to mood stabilizers and potentially other types of medication, can make a big difference in understanding your condition. It can also help with symptom management, especially during a manic or depressive episode.

If you haven’t received an official bipolar I diagnosis or you’re ready to take control of your life again, don’t hesitate to contact me to set up an appointment for anxiety therapy.