How To Deal With Frustration And Stress?

Frustration and stress are interconnected. These feelings act on each other and make it challenging on how to deal with frustration and stress. Stress can make you emotionally frustrated about the  simplest things. Your frustration on small things can add to your stress. 


How to deal with frustration?


Managing your anger and stress can help you deal with frustration and lower frustration levels will automatically lower your anger and stress levels.


Link between frustration, stress and anger:


As mentioned earlier, frustration and stress act on each other and so does anger. 


  1. When you are stressed, even the smallest of challenges feel like a burden and you are unable to overcome it adding to the frustration.
  2. Stress is often accompanied by anxiety, anger, impulsiveness and it all increases your frustration.
  3. Increased frustration is often the result of built up anger or stress.

Simple ways on how to deal with frustration


Some people have high frustration tolerance meaning they successfully deal with challenges without feeling much frustration while people who have low tolerance may feel distressed even at the smallest of inconveniences.


Do not worry if you have low tolerance for frustration because there are strategies that can help you deal with frustration. Our holistic health practitioners share their best ways to deal with frustration.


  1. Improve your emotional intelligence

Emotional intelligence is your ability to regulate your emotions and the way you express them. Working on your emotional intelligence can help you increase your tolerance for frustration. It can help you regulate yourself during the moment of frustration, notice when your level of frustration is at a high and also help you develop more empathy for people.


  1. Practice mindfulness

Mindfulness is being aware or present in the moment. It helps you stay mindful of things, people, emotions. By practicing mindfulness through meditation, journaling or breathing techniques you can steadily become aware of what triggers you and ways you can deal with frustration.


  1. Stress Relief

Do you find yourself stressing over the smallest of issues? If yes, then this is one of the biggest reasons for you being frustrated in general. Until and unless you find ways to relieve stress, it won’t be possible to deal with the associated frustration. Work on relieving stress by talking to yourself, practicing breathing exercises or seeking medical help.


  1. Change your lifestyle

If you feel you are on the edge and this is a feeling that remains with you for a long time then there is something in your everyday routine that needs to be worked on. It might be lack of sleep or an unhealthy diet or drinking less water than your body requires.


A healthy lifestyle routine that includes good sleep, a nutrition-rich diet, regular exercise, leisure activities, and quality time with friends and family can help lower frustration.


Want to learn more about how to deal with frustration? Get advice to your questions about frustration and anger or find a health and/or mental wellness provider specific to your needs. 

Common Symptoms of Different Mental Health Conditions

Common Symptoms of Different Mental Health Condition

Changes in moods, cheerfulness, thoughts- it happens on a daily basis, but does it affect your daily life activities; mentally, emotionally or physically?


If it does, chances are you are suffering from either anxiety, depression or post-traumatic stress disorder (PTSD and it may be challenging to filter through the common symptoms of different  mental health conditions. They are interrelated but are quite different from each other. 


Let’s read on to get a general understanding of how anxiety, depression, PTSD are alike and different from each other.


Anxiety


While most people experience worry and as a result suffer from anxiety, what we are talking about is GAD- generalized anxiety disorder that is characterized by excessive worry. People with GAD may worry far more than it seems warranted or expect the worst even when there is no reason for such concern.


People suffering from GAD experience symptoms that include:


  • Feeling restless or on edge
  • Feeling tired easily
  • Trouble concentrating
  • Irritability
  • Muscle tension
  • Disruptions in sleep pattern

If this is how you feel, know that you are not alone in your struggle. In any given year, GAD affects 6.8 million adults or 3.1% of the U.S. population. Women are twice as likely to be affected. 


Depression


A chronic mood disorder, depression is not about mood swings but about intense sadness that has a significant impact on your overall well-being. If symptoms last for more than 2 weeks you need help.


  • Feeling sad or hopeless
  • Feeling tired 
  • Not having enough energy
  • Sleeping too much or too little
  • Getting no pleasure or interest from anything
  • Having a difficult time focusing and making decisions
  • Experiencing feelings of worthlessness
  • Contemplating suicide 
  • Thinking about death frequently

Depression can take hold of you with no warning and it’s possible to have just one bout of depression in your life, but for most people, it comes and goes over the years. Depression can get worse after you go through something stressful. 


PTSD


Post-traumatic stress disorder is a disorder that catches on after you experience trauma or stressful events. This can occur after witnessing or being in a stressful situation. Symptoms of PTSD rarely show immediately and can take weeks or months to appear. 


  • Reexperiencing the memories
  • Avoid talking about it
  • Mood swings
  • Negative thoughts
  • Sudden changes in behaviour
  • Falling into destructive habits
  • Have trouble sleeping or concentrating

If you’ve been experiencing such symptoms for more than 4 weeks, it has started affecting your everyday life causing distress and you may have PTSD.


Help is available, just reach out!


If you have anxiety disorder or depression or PTSD, know that you are not alone. There are both conventional and alternative treatments available to help you heal physically, mentally and emotionally. Also, understand that anxiety, depression, PTSD are though related, they are actually different.


Want to learn more about anxiety, depression or PTSD? Get advice to your questions about mental health or find a provider specific to your needs. 

How To Deal With Anxiety And Panic Attacks?

How You Can Deal With Anxiety And Panic Attacks

Have you ever had a panic attack?


  1. Get this intense feeling where you feel anxious, panic grips you and you feel as if you are unable to breathe? 

  1. Does it happen more often when you feel stressed or are put in a stressful situation? 

If your answers to both the questions is a yes then you may need to know how to deal with anxiety and panic attacks. The symptoms of panic attacks are not dangerous, but it can be frightening if you don’t know how to control it as most attacks last anywhere from 5 to 30 minutes.


Symptoms of panic attack:


  • Shaking
  • Feeling disorientated
  • Nausea
  • Irregular heartbeats
  • Dry mouth
  • Breathlessness
  • Sweating 
  • Dizziness

Is It A Panic Attack Or An Anxiety Attack?


Yes, they are actually different. 


Panic attacks come on suddenly and involve intense, overwhelming fear accompanied by frightening physical symptoms while anxiety attacks are usually related to the anticipation of a stressful situation, experience or event and may come on gradually.


It may be difficult for you to know whether you are experiencing a panic attack or an anxiety attack. 


Both anxiety and panic attacks have similar risk factors that include:


  • Witnessing traumatic events
  • Experiencing a stressful life event
  • Ongoing stress and worries
  • Living with a health condition 
  • Having an anxious personality
  • Having a mental health disorder
  • Using drugs or alcohol

Having anxiety doesn’t mean you will experience a panic attack but if you experience anxiety, it can lead to panic attacks. 


How To Deal With Panic Attacks?


Firstly understand this, do not let your fear of anxiety or panic attack get to you. Know that it does not need to control you, with the right techniques you can control it.


  1. Master your breathing 

Hyperventilating is a symptom of a panic attack but deep breathing can help control the attack. All you need to do is practice deep breathing, breathe in and out through your nose while you feel the air filling your body going up to your mind and clearing your thoughts.


Breathe in

1 2 3 4 5

Breathe out


  1. Understand, it is temporary

Either at the onset of it or in the middle of it, you need to work on yourself, make yourself realize that the attack is temporary and will pass. Rather than focusing on when it will stop, focus on how you can control and stop it.


  1. Discover your triggers

If you look back at the incidences or times you have had panic or anxiety attacks you’d see a pattern. Your panic attack may be triggered by either some stress or enclosed space or crowd or animals. 


Know your trigger and you will be able to better manage and cope with anxiety.


Want to learn more about how to deal with panic attacks? Get answers to your questions on how how to deal with anxiety and panic attacks about or find a holistic practitioner specific to your needs.

5 Ways Massage Therapy Can Help With Anxiety

Every year, anxiety disorders affect 40 million adults in the United States aged 18 and older, that is 18.1% of the population.


From cognitive behavioural therapy to medication, there are various treatments for anxiety disorders. For those looking to add a more holistic health treatment to their anxiety, there are ways massage therapy can help with anxiety.


Understanding Anxiety Disorder


There are 7 classified anxiety disorders:

  1. Separation Anxiety Disorder
  2. Selective Mutism
  3. Specific Phobia
  4. Social Phobia
  5. Panic Disorder
  6. Agoraphobia
  7. Generalized Anxiety Disorder (GAD)

Symptoms Of Anxiety Disorder


At some point in our life, we all must have experienced anxiety and it is natural. It only becomes an issue when it starts to interfere with our daily life without any reasonable stressors.


Anxiety affects everyone differently, but common symptoms include:


  • Problems in sleeping 
  • Muscle tension
  • Irritability
  • Excessive worry
  • Nausea
  • Panic attacks

Now that you know about anxiety disorders, it’s time to learn how holistic health massage therapy helps anxiety?


Massage Therapy for Anxiety Relief- The Power of Touch


We humans are social creatures who long for physical touch in all stages of life. We think that as we get older, this need dissipate, but it doesn’t. Anxiety disorders often lead to feelings of isolation and in an isolated state, we typically get less physical contact, which worsens symptoms.


Touch is incredibly powerful. It is one of the primary ways to release oxytocin. Also, touch is mutually beneficial as you can’t touch without being touched.


1. You feel connected

Physical touch helps strengthen relationships, and also helps connect strangers. You feel connected and secure with your massage therapist while you’re receiving a massage, which helps release endorphins, that are beneficial for people dealing with isolating thoughts.


2. Promotes better sleep

Massages help people fall asleep easier, by reducing cortisol and lowering heart rate. It also helps experience longer periods of deep sleep reducing the neurotransmitter associated with pain.


3. Improved immune system

Massages can help keep you healthy. It increases the activity level of the body’s white blood cells that work to fight the viruses. 


4. Decreased heart rate and blood pressure

Massage therapy helps relax the body and the mind, so the blood pressure and heart rate slow down during a treatment helping you relax and stay relaxed.


5. Releases endorphins and hormones

While receiving a massage, your body releases hormones- dopamine, serotonin, oxytocin. They are helpful hormones that help reduce the symptoms of anxiety, making you feel balanced and centered.  


So, do massages help anxiety? Yes


Overall, how massage therapy can help with anxiety is getting regular massages does not cure an anxiety disorder but can manage through various methods of holistic health treatments that are specific to your unique condition.


If you are experiencing several symptoms of anxiety lasting for at least three months, consult a holistic health practitioner for holistic health treatment options.