Category: Self-improvement

Dirty Jobs: How to Manage Your Anxiety in a Toxic Work Environment

In some toxic workplaces, running the rat race is the only way to get ahead. However, this can come at the price of your own mental health.

Many working adults have undiagnosed anxiety disorders. Because they are undiagnosed, said adults can sometimes develop an unhealthy behavior of avoiding situations that may trigger anxiety, making it difficult to perform tasks and inadvertently increasing stress.

Psychiatrists in Westport, CT, suggest identifying when a workplace is becoming toxic and taking necessary steps aside from therapy to actively reduce the amount of anxiety and stress that one might feel in the workplace.

Set Your Limits

Draw a line in the sand that you won’t cross when it comes to what work you will take on, tell your boss firmly but gently when a job isn’t ok, and always leave work on time. A toxic boss might frown at this; however, it benefits you in the long run and helps you develop other positive skills such as time management.

Setting physical and emotional limitations for you in the workplace is an effective way of staving off stress and retaining a sense of self-worth and self-esteem. These limitations help you engage positively in a situation that would otherwise trigger anxiety and help you create a coping mechanism that allows you to tackle work at a reasonable pace.

De-Stress When You Can

It might seem minor, but taking a short break every hour or so can significantly decrease stress levels in a person. Often, people forget to take a step back from their work in order to approach it from a different angle. Short breaks can consist of getting up and taking a walk around the office, getting a piece of fruit from the pantry, or it can even be as simple as looking out the window. Whatever the activity, the important part is to disengage from your work briefly to give your mind time to relax and recharge.

Excessive stress can make people perform less effectively, leading to poor results. By taking short pauses throughout the work day, you will feel refreshed every time you return to your task.

Manage Your Reactions

One of the most important things to realize is that, while you cannot control how others act, you can control how you react. Adjusting your cognitive process can significantly help how you manage your feelings and thoughts about certain situations.

By recognizing the limitations of what we can control, we are able to strengthen what we can control by reinforcing beneficial habits through positive thinking and changing the way we perceive the situation you are in.

At the Center for Cognitive and Behavioral Health, we offer various therapies in the treatment of anxiety in adults. Our certified psychiatrists and therapists treat anxiety in adults and help them function better in everyday life. By treating anxiety, the Center for Cognitive and Behavioral Health hopes to reduce the symptoms of other disorders like depression. Contact us today to learn more about what we can do for you.

a woman by the field

Learning How to Manage Your Emotions Leads to a Happier Life

Mental and behavioral disorders have links to a person’s emotional sphere. Even when they’re not the main cause of distress, it’s still inevitable that the conditions will affect how a person feels about themselves and other people.

This is why at The Center for Cognitive and Behavioral Health we focus on helping children, teens, and adults learn how to manage their emotions through dialectic behavior therapy or DBT. Our facility at Westport, Connecticut is equipped with adequate rooms and materials for DBT sessions. We hope that through these interventions, you can learn to be the master of your emotions.

A Focus of Dialectic Behavior Therapy

DBT is therapeutic in nature. Although its first purpose was to treat borderline personality disorder, psychiatrists soon realized its effectiveness for other types of mental and behavioral disorders, like depression, bipolar disorder, eating disorders, substance abuse, and PTSD.

In our DBT sessions, you will experience one-on-one therapy or group learning activities, depending on which program you choose. Regardless of the type, though, our entire DBT Program has one goal: to teach practical skills that will make you constantly mindful of your thoughts, behaviors, and emotions.

Strengthen your Mind and Be “Present”

Being a cognitive-behavioral treatment, the key areas that DBT develops in patients is mindfulness. It refers to a person’s awareness of his or her thoughts, emotions, urges, and actions. It is the set of answers to the questions, “What?” and “How?” Think of it as the “collection of data” stage.

Learning this skill enables you to take a step back and look at your circumstance with a clearer eye. Without awareness, it’s not possible to manage — even change — emotions.

Notice that the principle of mindfulness aligns with the rehabilitation process of people dealing with addictions. Before they can do something about their problem, they need to be aware and acknowledge that there is, indeed, an issue to address.

Avoiding Distress is Not the Answer

Psychiatrists and therapists will tell you that the best way to deal with emotions is to accept and tolerate, not avoid them. Tolerance in this respect, however, doesn’t mean letting emotions cloud your decisions. It’s more about accepting that you’re currently in a challenging situation and then choosing to do something about it.

This is distress tolerance, a common approach to mental health treatments. Through DBT, you will learn how to bear negative emotions skillfully.

Managing Emotions: How Do You Do This?

There is a generic answer to this question: when you experience a negative emotion, and you feel the urge to succumb to certain behaviors or addictions, stop and take the opposite action. This is the active and practical application of mindfulness, distress tolerance, and changing emotions. If you master it, you’ll be able to choose the path to happiness over depression, anxiety, anger, and so forth.

It’s not quick or easy to learn how to manage or change emotions. The unwavering support of family and friends, as well as the guidance of experienced therapists who care about you overcoming your disorders, will be of great help.

Allow us to help you succeed in this journey. The Center for Cognitive and Behavioral Health offers four modes of treatment to accommodate different levels of need. To learn more about these programs, contact us today.

Dialectical Behavior Therapy (DBT) Skills to Help You Enjoy the Holiday Season

The holiday season is a time of joy for many people. Some, however, dread and struggle through this time as the whole holiday experience can be exhausting. While it may not be possible for people to control the situation around them, they can practice individual Dialectical Behavior Therapy (DBT) skills to navigate through the difficulties of the season and make the holidays enjoyable.

If you want to create a more stress-free and enjoyable season for yourself and others, keep these skills in mind.

Participate

This core mindfulness skill is about completely immersing yourself in what you’re doing at the moment. Practicing this skill allows you to gently let go of distractions so you can get back to who you are during the holiday season.

Always remember that you can participate either in misery or stress or in the various opportunities for joy that the season brings to people.

Build Positive Experience (BPE)

BPE begins with being mindful of positive events happening around you. People sometimes miss opportunities for connection or fun as they drown in their worries and problems. Take advantage of the positives that are possible this season. Some things you can do to build positive experiences are:

  • Watch time-honored films
  • Listen to your favorite holiday music
  • Schedule times for community functions, get-togethers, and other events

Attend to Relationships (A2R)

Relationships are similar to plants. When you do not water them, they wither and die. So, take the time to practice A2R. Send pictures or cards to your loved ones. Alternatively, connect with people by Skype, phone, or in person. The important thing is to let the important people in your life know that they matter to you.

If you believe you need or can benefit from DBT in Westport, CT, schedule a DBT session with The Center for Cognitive and Behavioral Health. We will work closely with you to create and implement a personalized treatment plan.

Contact us today.

Get the most out of your work day

There are many emotional issues that find a corner in our heart, and refuse to die down. With time, these issues can transform into a sort of emotional tumor that impacts negatively on our daily life, such as lack of concentration, enthusiasm, self respect, will to change, encouragement, and so on. These issues can spiral into our lives in various ways and gets channelled into other zones, which can create problems in the relationships, professional life, and health.

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Anxiety treatment for better tomorrow

Anxiety is something that exists in everyone’s life to a certain extent, and in a way it is medically known to be helpful as well. Because, anxiety helps us stay alert and be reactive to our circumstances, whether joyful or painful. However, when the anxiety reaches the stage where it overwhelms you mentally and physically, and affects your normal routine of life, you need the help of a clinical psychologist.

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How to improve your memory?

It has been believed for centuries that as we grow older, our brain functions continue to deteriorate, which also impacts and weakens our memory. However, recent medical researches and experiments have proved that our brain has the ability to grow new neurons, even as we age, a process known scientifically as neuroplasticity. The mental health of a person depends vastly on how active the person is – physically and mentally. If you keep forgetting things too quickly, or have noticed a sharp decline in your mental health in terms of memory recently, it is time to make some really important changes in your lifestyle to help sharpen and improve your memory.

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How to get a good nights sleep?

In today’s competitive world, sleep is more of a luxury than a necessity. Sleep is important for the well being, both emotionally and physically for an individual. Insufficient sleep or no sleep has long lasting health and psychological disorders. If you have been experiencing insomnia, it may be due to a number of factors, including stress, anxiety or depression. In order to address your sleep problem, it is best to consult an experienced psychologist who can help you change your behaviour, manage feelings and emotions that may interfere with your sleep.

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