Your body’s natural reaction to stress is anxiety. It is a sensation of dread or trepidation about what is ahead. The majority of people might experience anxiety and panic on their first day of school, college, during a job interview, or when giving a speech in front of people. The experience of anxiety varies from person to person. From stomach aches to a racing heart, emotions can range. You can experience a loss of control and a split between your mind and the body. Other symptoms of anxiety include nightmares, anxiety attacks, and distressing thoughts or recollections that you are powerless to stop. You can feel anxious and fearful all the time, or maybe you’re afraid of a certain place or thing.


Here are 10 surprising facts about anxiety:

1. Anxiety may run in families.

Why do some people endure severe experiences and appear to be unharmed? Furthermore, some people experience anxiety illnesses such as PTSD, panic disorder, and generalized anxiety disorder. There is no doubt that anxiety disorders and nervous personalities appear to run in families. According to studies, people who are genetically predisposed to anxiety are more likely to experience anxiety after being exposed to traumatic or stressful experiences. People experiencing anxiety disorder should take the professional help of an anxiety therapist

2. There’s a link between anxiety and depression

Depression frequently results from or is triggered by anxiety. According to research, women who suffer from generalized anxiety disorder are more likely to experience depression. Due to the mental tiredness of persistent depression, people with depression frequently experience anxiety symptoms. The same would be true for people who experience persistent anxiety. For instance, patients with social anxiety disorder frequently experience symptoms of depression as a result of personal choices taken to manage the disorder’s symptoms, such as avoiding people and public settings. Such people should seek help from a depression and anxiety therapist.

3. Anxiety usually starts during childhood

 According to the CDC, childhood anxiety is quite common in the age group of children between the age of 3 to teenagers aged 17. Children of smaller ages cannot express their concerns or worries because they are still learning how to speak.  Instead, they complain of stomach issues, headaches, or behavioral problems like temper tantrums as a result of their anxiousness. Children who experience anxiety frequently also exhibit hyperactivity, attention problems, avoidance, and numerous outbursts. Children should be taken to an anxiety therapist so that they can help them with the problems they are facing. Sadly, these symptoms are frequently misdiagnosed as ADHD, which is followed by medication.

4. Physical symptoms can be caused by anxiety

The majority of individuals are aware that anxiety affects mood, restlessness, impatience, and irritation. Few individuals, however, are aware that anxiety can lead to major medical issues like dizziness, breathlessness, a rapid heart rate, sickness, and excessive sweating. Many panic attack sufferers mistakenly think that they are having a heart attack and wind up in the emergency room.

5. Anxiety disorders raise the possibility of health complications

A number of chronic medical problems, including heart problems, respiratory illnesses like COPD, gastrointestinal problems like IBS, and substance dependence have been linked to anxiety, according to studies from Harvard. We still have a lot to understand about how anxiety manifests in our bodies and how it affects our physical well-being. It is advisable to go for therapy with an anxiety therapist before anxiety worsens and takes a toll on well being. What is certain, though, is that sustained exposure to high cortisol levels (i.e., anxiety) results in weakened defense systems of the body to fight against diseases and infections. Excessive anxiety can cause harm to the heart muscle and lungs.

6. Cold hands and feet can be a sign of anxiety

If you have ever questioned why sometimes your hands and skin feel cold to the touch? Did you ever consider that it was because of the anxiety you have been feeling?   The “ fight or flight ” reaction begins to operate when we experience anxiety. Blood flow is then switched from the areas of the body, such as your hands and feet, to your chest and other important organs like the heart, kidney, and lungs. Because of this switch in blood flow, your hands and feet will feel cold.

7. Anger can be caused because of anxiety

Anger is an emotion that is a frequent but less well-known side effect of anxiety. Expressing rage is a normal approach to regaining control when we feel helpless in a circumstance or when our lives are beyond our control. Externalizing the issue is far simpler than facing the root of the problem and finding a solution. Anger management is very important and an anxiety and depression therapist can help people with anger issues. Furthermore, depression can occasionally manifest in people who have chronic anxiety.

8. Anxiety can result in memory issues.

People with anxiety frequently fail to focus on the present scenario, which causes them to frequently forget things. Generalized anxiety disorder patients battle with stress and worry and an inability to manage their stress and worry. When we are worried and stressed, it’s frequently overthinking about something that hasn’t occurred yet, which means we are anticipating issues that might happen in the future. This is why anxious people frequently give the impression that they are disinterested, not paying attention, or just don’t bother to care about anything. Anxiety therapists can help to overcome this feeling of helplessness and prevent people to fall into depression.

9. The risk of a woman developing an anxiety disorder is twice that of a man.

The ADAA estimates that a female is twice as likely as a man to experience an anxiety disorder between the age of her attaining puberty till the time she reaches 50 years of age. Because of progesterone and estrogen, a woman’s fight or flight reaction is more easily triggered and remains triggered for a longer time than it remains triggered for a man. There is evidence to support the notion that the female brain processes serotonin more slowly than the male brain and that it is more susceptible to low levels of the hormone corticotropin-releasing factor (CRF), which coordinates mammalian stress responses.

How to Find a Therapist for Young Adults

10. Physical workout can help lower anxiety

Numerous studies have shown that exercise reduces the symptoms of anxiety. Research has also shown that just one workout can instantly lift up your mood.  The type of exercise you do need not be an intense workout session. A simple walk around your neighborhood or a half-hour jogging are both acceptable options.   

Anxiety can occasionally be beneficial. It can protect you like when it’s late at night, you go alone to your car, you can reach your automobile securely by being aware of your surroundings thanks to anxiety. Anxiety can improve your performance when you have an important presentation at work, anxiety might encourage preparation for your best performance. A reasonable and common reaction to stressful experiences is also anxiety. It only causes problems when we respond to it in a manner that hinders living a meaningful, fulfilling life.



Seeking a psychotherapist in your twenties might be difficult, but there are several resources available to assist you in finding the support and connection you require to face the obstacles of parenthood. It is not just feasible to discover a good therapeutic fit with a loving, dedicated physician, but it is also conceivable to do so in an attractive and cheap manner.

best therapists for young adults near me

Why is it so essential for students and adolescents to choose the appropriate therapist?

Turning 18 and the 7+ year period immediately following it are commonly referred to as “the cliff” by mental health specialists, especially for people diagnosed with any form of mental illness, because they are virtually always going out . It is a must to find the best therapist for the young adults as this is a really crucial phase .

 Failure to launch, Peter Pan syndrome or a quarter-life catastrophe are just a few of the mental wellbeing issues that might arise during this difficult period. There is a distinct combination of pressures that can quickly lead to burnout, anxiety, and depression for people in this age range who are in college.

According to statistics, the developmental period is also the time when three-quarters of all mental illnesses (AMI) and/or major psychological illnesses (SMI) first appear in a person’s life, making it critical to begin psychotherapy with either professional or compassionate psychotherapy throughout those years.

Where Might I Find Potential Therapists?

First, ask your friends, neighbors, coworkers, and even your physician if they know somebody. Word – of – mouth may be a powerful tool at times.. You may also get a list of psychotherapists by researching an internet therapist directory or calling your healthcare company. Alternatively, if you belong to a support group such as AA or Al-Anon, other members of the organization may be able to refer you to a psychotherapist.

People who use Computer-based information systems can find a Psychiatrist in Paramus, schedule a consultation, and see the Psychiatrist within 24 hours on average. Same-day sessions are readily accessible; you can browse for Psychiatrists in Paramus that take your policy and arrange a meeting online in real-time.

Choosing What Does It Mean to Oneself?

Determine what qualities you seek in a psychotherapist. Is it their education or their credentials that make them stand out? Is it necessary for them to be religious or of the same faith as you? Do you care about their gender or sexual orientation? Is it necessary for your coverage to cover them completely? Whatever it is, having a list is critical to your hunt for the perfect match.

Once you’ve chosen what’s essential to you, you may go on to the next step.


Modes of Treatment

After you’ve chosen what you want in a psychoanalyst, you should think about the modality the psychotherapist uses and whether it’s the correct one for you. Psychotherapists are employed to operate psychodynamically, interpersonally, or a mix of the two.

Contextual psychotherapy is defined as psychotherapy that uses goal-oriented and undertaking work to confront and treat dysfunctional feelings and behaviors.

Psychodynamic psychotherapy, on the other hand, understands that our early connections and surroundings heavily influence us as adults and that once we understand the causes for our unfavorable thoughts and emotions, good thoughts and feelings can emerge..

  • Credentials, Registration, and Qualifications

After you’ve selected whatever therapy technique is ideal for you, the next step is to figure out who can actually give it. Towards becoming qualified and, in certain situations, certified, all licensed psychotherapists must first obtain a graduate degree in their specialty, whether they are psychological health counselors, marriage and family therapists, clinical social workers, psychologists, or psychiatrists. Many individuals believe that the therapist’s personality and manner are more important than the discipline in which the practitioner was educated. hence find the best-suited therapists for young adults for the best results

  • Insurance & Cost

The very next goal is to estimate how much a psychologist costs, as well as whether or not they’re covered by your insurance plan (in-network) (out of network). Many psychotherapists only deal with health insurance policies that are not in their network, which means you would spend their full amount up front for each session, but you will receive a bill from them at the conclusion of the session that you will submit to your insurance company for partial reimbursement.

Working with an out-of-network psychotherapist may be beneficial if you need a specialist for compulsive or addictive behavior, want to combine psychopharmacology (medication management) with psychotherapy, have a high-deductible insurance package, or just don’t want your reimbursement company to identify anything at all about your mental health.

  • After several Workshops, Here’s What to Think About

It’s typical to experience some resistance to the process of opening up and trusting the therapeutic process throughout the first few weeks of therapy. However, if you consistently feel criticized and misinterpreted, or if your connection with your psychotherapist is not collaborative or equal in any way, they might just be a terrible fit for you, and you should seek out another therapist. Additionally, if your therapist is regularly preoccupied with their mobile phone, laptop, or anything else throughout the first 3-to 4 appointments, or is really late for your session, it may be time to switch to whomever. 

  • When Should You Work With Several Therapists?

Once you’ve established a treatment regimen with your psychotherapist, you may need to visit another mental health professional, especially if you’re battling compulsive behaviors related to food, substances, sex, spending, gambling, or need to see a couples therapist for relationship concerns. It’s also okay to be in a 12-Step strategy for addressing substance abuse while also seeing a psychologist.

If you’re seeing a therapist for individual psychotherapy and want to conduct marriage counseling with your spouse for marriage problems, you’ll need to visit a different Couples therapist, because neutrality and objectivity are critical in Couples therapy.


Depression is a serious disorder and an outcome of long term stress and anxiety that gets worse over the period of time. Daily stress is a common part of life that may occur due to several reasons such as work pressure, family issues, relationship problems, and much more. It can happen to anyone regardless of age. However, if you do not get rid of it in the due time, it can get worsen and drag you to severe depression, which proves harmful for both your mental and physical health. Depression and generalized anxiety disorder are a condition where a person feels extreme worry, which strikes you on a daily purpose.

The common symptoms of depression include hopelessness, extreme sadness, fatigue, sudden rage, mood swings, suicidal thoughts, insomnia, nervousness, helplessness, change in weight, uncontrollable emotions, losing interest in activities and socializing, and much more. To fight off these symptoms, it’s crucial to get insights into some of the major facts about depression and recognizing the right symptoms. However, there are some misconceptions and myths about the depression which persist in society. These myths can misguide you from recognizing the right symptoms for depression.

Here is the list of some myths and misconceptions related to the depression: 

1. Depression is not an illness

A majority of people have this misconception that depression isn’t an illness that needs treatment. For several years depression has not been taken seriously. People consider it to be a mere state of sadness and worry. Instead, depression is a serious mental disorder that occurs out of daily stress and anxiety and slowly eats up the person and drags him to death. It severely affects you in both ways physically and mentally. If you experience depression, reach out to your close ones for help or talk to a doctor to manage your condition.

2. Only medications can cure depression

Depression has several origins such as social, psychological, and biological, which means it can be treated in many ways. In some cases, this issue can be solved by reaching out to your friends and family and simply talking about your problem. In severe cases, the person may require medical help. Your doctor may prescribe you some drugs and medication, which will alter your brain chemistry. Medication will help you by treating the deep-routed biological issues that lead to depression. However, in several cases, medications are not enough to treat depression. You might be recommended to attend psychotherapy or talk therapy. The combination of talk therapy with medication is a common and effective strategy for treating depression.

3. Depression is a sign of weakness 

Depression is not something a person develops out of his sadness and grief. No one chooses the path to depression. Instead, it is a serious mental condition where your brain functions, chemistry, and structure are affected negatively either due to biological or environmental factors. Depression does not occur out of self-pity, dizziness, or weakness. It is a result of outside activities and toxic environment. In reality, the weak person can be the happiest and the strongest per can be the saddest. If you experience depression, immediately consult your doctor.

4. Depression only affects women

we live in a society where a man is forced to hide his emotions, as a male feeling emotional or asking for help isn’t considered masculine. Due to this societal pressure, most of the men do not consider opening up about their emotions and feelings while going through depression. Because of this, people come up with a misconception that depression only affects women. In reality, depression can hit anyone regardless of their gender and age. Women do come up with symptoms of depression but men are also affected by it. Moreover, men feel more depressed due to society’s pressure of proving themselves and earnings for the whole family alone. As a result, men are more likely to commit suicide. To avoid this situation, the men must start expressing their feelings.


It’s easy to find a telehealth therapist for yourself today, yet increasingly hard to know whether you’ve discovered the best one for you or not. You may have multiple queries that will help you pick one of the best therapist in NJ.

This article diagrams some of these inquiries.

  1. What does it feel like when you sit with your therapist?Do you experience a sense of security and comfort? Is it simple to make casual banter? Is the individual sensible and simple to identify with, or do they feel cold and emotionally evacuated? Without a doubt, for many of us, setting a session with a telepath therapist initially is quite a task that can even trigger anxiety and a sense of not being able to talk our hearts out. In any case, if a counselor doesn’t feel like the best fit for you, switching to another as soon as possible is the best decision to make. It’s essential to understand whether there’s a piece of you maintaining a strategic distance from therapy due to the aversion or judgment of the therapist. It is very important to be able to work on your fears starting from the beginning of the therapy with any best therapist in NJ.
  2. Does the therapist characterize how they intend to assist you in solving whatever issues or concerns have brought you to therapy?Experienced counselors clarify how they can help, can give you a fundamental “guide,” to their methodology, and can even give a sign of how you will know when treatment is done.
  3. Does the counselor work on the base of peer consultation?Any telehealth therapist prefers to conduct a friendly and open conversation with his subjects. Consultation fills the blanks for multiple requirements, for example, however not constrained to, exploring cases, accepting guidance, getting unstuck, finding one’s vulnerable sides, and seeing how one’s own “stuff” might be disrupting everything. Sessions give a telepath therapist a rude awakening and feedback. Even the best counselors benefit from the assistance of others.
  4. Does the therapist empower dependence or freedom?Therapy doesn’t eradicate your issues; it encourages you to deal with them on your own. Also, therapy doesn’t alleviate your mind-boggling emotions; it teaches you how to figure out and calm your sentiments. As the old axiom, the best therapy is most impressive when it encourages individuals to fish for themselves rather than expecting someone to feed them.
  5. Has your therapist gotten their therapy done?The most ideal approach to figure out how to assist somebody with healing is to do your therapy and to experience the healing procedure firsthand. Most great healers are wounded healers—the individuals who, during the time spent recuperating their injuries, built up the expertise to help other people to mend theirs.
  6. Does the telehealth therapist have experience helping other people with the specific issues for which you are seeking therapy for?

The more experience counselors have to tend to a specific issue, concern, or issue territory, the more expertise they develop.

  1. Does the telehealth therapist make assurances or guarantees?

A specialist needs to give hope to its patients yet not supreme genuine assurances. If you have the will to change and put in the required effort and vitality, healing is highly possible. Most of our injuries and defenses are the aftereffect of what has befallen us and people we care about. Although everybody is fit for healing, changes can take a very long time to occur for certain individuals; sadly, because time is restricted, some may never accomplish the degree of healing they seek in this lifetime. Furthermore, individuals are not generally at the stage where they are fully prepared to undergo the healing process, and a given telehealth therapist may not be the best individual to aid them. There are various elements at play in the treatment procedure that may add to or meddle with healing; we are aware of a portion of these components and uninformed of others. Thus, there are no assurances without conditions.

  1. Does your telehealth therapist stick to moral standards concerning issues, like limits, dual relationships, and most importantly, confidentiality?

There are various ethical guidelines intended to shield one of the best therapists in NJ from hurting their clients. In particular, there is a rule against dual relationships. At the point when a telehealth therapist enters into a therapeutic relationship with a subject, they shouldn’t have any other relationships with that individual.
This rule is only about whose requirements are being met. A specialist ought to be there to meet your advising related requirements for sympathy, getting support, direction, unburdening, and mending. At the point when a counselor focuses on their own needs, they have crossed a limit, and the treatment procedure can be harmed or demolished post this. This is one of the numerous moral rules, and it’s significant for an advisor to stick to these.

  1. Is the instructor authorized?

Licensure infers that a telehealth therapist has taken part in postgraduate counseling experience which, depending upon the condition of licensure, may incorporate as long as 3,000 hours of required supervised experience. It likewise implies the instructor has passed an authorizing test. Numerous unlicensed advisors have long periods of experience and accomplish phenomenal work; however, authorized guides have hopped more barriers and have experienced and much wider management skills than unlicensed advocates.

Must Read: How to Cope when income & financial loss and COVID19

10. Have any complaints been documented with the board?

Provided that this is true, what are the grievances, and have they been acceptably settled? To check whether a telehealth therapist has a record or is under scrutiny, you can check with your state authorizing board, usually under the state department of health or occupational licensing.


Art Therapy is finally Being Taken Seriously as a Tool for Boosting Health and Happiness

Art therapy isn’t a new field, it has been around since 1969. But it’s taken fifty years for the idea that art could be used as medicine to catch the attention of the World Health Organization (WHO), who has finally taken notice.
In this report, WHO reviewed the results of around 1000 art therapy-related studies, and noted that all together, art really does influence mental and physical health in treating manners.

Not All Art is Art Therapy

The report takes a deeper view of how art influences health. “Art” by its definition includes actually doing some kind of art like drawing, painting, or making music. The definition also includes consuming art, through actions like going to a museum or a play, also help. Consult one of the best therapist in NJ for Stress and Anxiety.

It speaks to the current culture, Where we often Don’t use Art and We don’t think of using Art.

“There’s a range of ways in which the arts can help. They can be emotional, psychological, physical, spiritual. That’s sort of the strength of the arts: they can be what you need them to be for your health needs.”



How to Cope from these all Income Loss, Financial Stress and COVID19 PandemicConsult Telehealth Therapist in NJ

Since the outbreak of novel coronavirus, COVID-19, businesses, and organizations are shutting down all over the nation. In numerous states, emergency limitations have been imposed which disallow eating in at eateries and bars, just as any huge social affairs. Different states and regions have also passed the rule to temporarily shut down any organization not vital to life and requesting occupants to remain at home unless and until its completely essential.

Although these measures may appear to be intense, they’re important to keep as of now overburdened emergency clinics from being overwhelmed with new patients. Meanwhile, that leaves untold Americans without employments. Market analysts foresee a huge number of Americans will be jobless by April. Certain professionals, including grocery and transportation laborers and healthcare service providers, may see some development. In any case, as affirmed COVID-19 cases increment and more states keep on shutting organizations, you may likewise confront a money-related effect if your work environment or private venture closes and you can’t work from home.

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Mental and Physical Health Effects of Losing Income

Mental Health Effects of Losing Income, Financial Stress - Covid19 Telehealth services


In the event that you’ve just lost your employment or trust you may sooner rather than later, you may abruptly be confronted with more stress worry than you expected at any point, particularly if you have a family to think about and additionally your partner has likewise lost work.

You may be avidly following updates on potential improvement checks, trusting your state government will, in the long run, accomplish more to provide relief to the public. Simultaneously, you may feel frightened of what will befall you, your home, and your family if the pandemic keeps on spreading and keep you from working. Quite a bit of America feels the same.

While you may stress over getting the infection, stresses over your monetary circumstance and short term may aggravate the circumstance. Money related concerns can significantly affect your physical and enthusiastic wellbeing. You may take note:

  • Short temper or increased irritability
  • Mournfulness
  • Muscle pressure or torment
  • Anxiety or stress
  • Mood swings
  • Low Mood
  • Stomach-related issues and loss of appetite
  • Weariness, restlessness, fatigue, sleeplessness

These side effects tend to intensify with time and can put thoughts of hopelessness, misery, or suicide in you.


Income Loss, Financial Stress and COVID-19: Coping Tips

The first step to solving any problem is accepting it. It’s totally OK, and ordinary, and sound, to grieve your misfortunes. A worldwide pandemic is alarming and upsetting enough without it overturning your life. You may feel fear, grief, dread, and any other negative emotions which can affect your mood and mind state.

Acknowledgment also includes accepting your circumstances and your emotions about it. Once done, you can finally move forward in the right direction to improve your lifestyle.

You might not have any control over an infection or the economy, however, you can work to deal with your response to it.

It’s true, you don’t have the foggiest idea what will occur—nobody does. Panic is a basic reaction to such situations, and it’s justifiable to encounter these feelings. Yet, attempt to abstain from letting miserable thoughts trap you in a loop of sorrow and distress. In any case, it’s necessary to deal with every passing day as it comes.
Some factors that can help you acknowledge your situation and provide you some peace of mind:

  • Meditation
  • Restrict your exposure to the news
  • Take note of your existing financial status
  • Practice self-care
  • Concentrate on what you can control

Your mind and body need to be sane to deal with your wellbeing during stress. The mind-body association implies the necessity of being physically healthy while conserving your emotional health.
Keep your body and mind healthy by following these simple steps:

  • Balanced Diet: Try to follow a balanced, nutritional diet. Don’t forget to stock up at least two weeks’ supply of essential groceries. Avoid buying unnecessary junk food items to save money and ensure a healthier body.
  • Exercising: Regardless of whether your state has given a “Stay at Home” request, you’re despite everything allowed to exercise outside, as long as you have no manifestations and practice social distancing. Going for a run, walk, or lone bicycle ride can assist you with consuming off strain and abundance vitality and improve your state of mind.
  • Consider therapy: Innumerable amount of competent therapists in NJ are available to help you out with your issues. It is possible that you can’t visit your therapist. If so, a Tele therapist in NJ is all you need.
  • Meditation, Yoga, and other health regimes that can be practiced indoors: They may help improve your mindset and assist you with recovering a feeling of quiet and control. Must Read: Excercise for removing Stress.
  • Prioritize sleeping: Rest is always essential and it turns out to be much increasingly significant when you’re confronting pressure and vulnerability. You need to feel energetic and be prepared to confront every day with ease.
  • Avoid liquor consumption or any other substances to manage distress: You may feel somewhat better at the time, yet you could likewise feel more regrettable—liquor can regularly intensify sentiments of uneasiness or sorrow.

Do not forget to make plans that can assist with the steps you’ll take to get back again into the workforce. Although a set plan can sometimes offer consolation and a feeling of hope, it is necessary to abstain from spending too much time in planning since it can directly contribute to stress and anxiety.

In the long run, the awfulness of this outbreak should pass. How we traverse it meanwhile relies upon how we meet up and deal with one another. In case you’re battling, recall you aren’t the only one—search support by connecting with neighbors and friends and family, or discover a therapist or tele therapist in NJ today!


Tele therapist in NJ as a solution (For Mental Healthcare Providers)

As therapists in NJ and other psychological well-being experts explore life at this moment, we know how recent developments might be affecting your expert duties to the patients you care for, your own family, and your prosperity. It is necessary for the therapist in NJ to keep up and maintain their sanity for the patients and recently unemployed people in upcoming weeks. In case you’re prepared to start your sessions from the latest point of interest, you can choose to be a tele therapist in NJ to shut the hole which facilitates social removing for you and your patients.


What is Depression?

Depression is defined as a mental disorder, Which includes feelings such as anger, sadness, loss, etc that hinders day to day activities of a person. It is not rare according to a study 8.1% of American adults from age 18 to 20 and over have depression in any given two-week period from 2013 – 2016.

Depression affects everyone differently. It may hinder their daily work, it can influence relationships, lowers the productivity and worsen the condition of chronic diseases

Some of the diseases which get affected by Depression are :

  • Cancer
  • Diabetes
  • Cardiovascular Diseases
  • Obesity
  • Asthma

Depression is a normal part of a human’s life everybody experiences such issues in their life but when you feel sadness and miserable all the time, you could be dealing with depression.

Depression is considered a very serious medical condition and gets worse without therapy or treatment, you should seek help as soon as possible when you start noticing the Symptoms.

Symptoms of Depression

Effects of depression can vary from person to person it can cause various symptoms some affect your body, and others affect your mental state,

Symptoms can vary according to gender as well. Some noticed symptoms are :

  • Mood (Such as anger issues, irritability, anxiousness, crying )
  • Emotional (Such as feeling empty, sad)
  • Behavioral (Such as Tiredness, more consumption of nicotine or alcohol, Social withdrawal and in children Avoiding friends and family, suicidal thoughts )
  • Sexual (Such As reduced sexual desire and lack of sexual performance )
  • Cognitive (Such as unable to concentrate, low performance in day to day activities)
  • Sleep (Sleeping too much or too less)
  • Physical (Headache, muscle cramps, low energy, weight loss or gain, digestive problems )

When you start noticing these kinds of symptoms it may be due to depression don’t ignore these seek medical help as soon as possible.

Causes of Depression

Depression can be caused by several factors Some of the common causes are :

  • Family history: There are high chances of developing depression if someone from your family also experienced depression in the past.
  • Early Childhood Trauma: Some incidents from childhood scars for whole life can also lead to depression eventually.
  • Medical Condition: Medical Condition can cause depression which leads to chronic illness, insomnia.
  • Drug consumption: Overuse of drugs or alcohol misuse can also lead to depression.

Some of the daily life events can also cause depression

  • Loss of Loved ones
  • Breakup or other relationship problems
  • Personal history of mental illness

Many Factors can trigger depression according to a person’s mental stability.

Stress relaxation techniques

Treatment For Depression

Living life with Depression can be so painful but depression can be cured by medical help and family support, treatment can help you improve the quality of your life. Talk to your friends and family.

Treatment for depression includes:

  • Medication: It includes antidepressants, antianxiety medicines these medications treat depression and have their own benefits and potential risks.
  • Psychotherapy: It includes talking to the therapist, friends, and family it helps you to find ways to deals with depression.
  • Alternative Therapies: It includes Alternatives like Yoga, acupuncture, massages which help to relax muscle tension.

Some Changes in your daily life can also cure depression:

  • Exercise daily
  • Avoid the Consumption of drugs and alcohol
  • Learn how to say no
  • Take care of yourself
  • Getting good sleep

Depression can be long-term but with treatments and depression therapies it can be managed. If one single treatment doesn’t work try a combination of treatments. It depends on person to person how their body responds to the treatment.


Exercises for Relieving Stress & Anxiety

1) Rhythmic Movement and Mindful Exercise

Exercising may not provide the soothing effects but indulging in some rhythmic exercises will get make your body flexible by doing repetitive kinds of movements. Some of the examples are:

Running, Walking, Swimming, Dancing, Rowing, & Climbing, etc.

Just like meditation, mindful exercises are very helpful in actively involving a person in the present moment, paying attention to how your body is feeling in that present scenario, apart from your daily concerns, worries or tensions.

In order to deviate your mind from the negative thoughts, feelings or tensions just try to focus on the sensations in your limbs, feel the breathing along with your movement, instead of playing music or watching TV while exercising. While walking, feel the presence of your feet touching the ground, rhythm of your breath, and the wind passing against your face.

While doing the intense training at Gym, feel all the movements of your body with your breathing and start paying attention to how your body feels when you raise and lower down the weights.


2) Visualization

Visualization is guided imagery or a variation of traditional meditation which involves visualizing a scene that makes you feel free, peaceful, tense-free, and relieves your anxiety.

You can practice visualization on your own or with a therapist (or an app or audio download of a therapist) guiding you through the imagery.

You can do the visualization on your own or under the guidance of a therapist. For doing the visualization on your own, you can practice it in the silence by using the listening aids, such as soothing music or can read any motivating & inspiring book.


        Practicing Visualization

  • Close your eyes and imagine yourself at some of your favorite or any restful place. Imagine it as vividly as you can: everything you see, hear, smell, taste, and feel. Just “looking” at it in your mind’s eye like you would a photograph is not enough? Visualization works best if you incorporate as many sensory details as possible. These activities may include:


  • Seeing the sun setting over the water
  • Hear the birds singing
  • Smelling the pine trees
  • Feeling the cool water on your bare feet
  • Tasting the fresh, clean air


  • Now enjoy the feeling of your worries drifting away as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present.


  • You may sometimes lose the track of where you were during the visualization session. But this is normal. You may also experience feelings of heaviness in your limbs, muscle twitches, or yawning. But don’t worry as these are normal responses.


Also Read: Top 5 stress Relaxation Techniques


3) Yoga and Tai Chi


  • Yoga

Yoga includes a no. of moving and stretching poses based on deep breathing. By doing yoga postures it helps in correcting the balance, body posture, flexibility, and stamina. Not only this practicing yoga also relieves the mind by generating positive energy and thoughts, Since it’s combined with breathing, therefore it also helps in purifying the soul.

  • Tai Chi

Tai chi is different from yoga which is a non-competitive and a series of slow self-paced systems of gentle physical exercise and stretching movements aiming majorly the elder & old aged people who are recovering from injuries or in a state of some medical problem that they just want to remain fit.

4) Self-Massage

You might be already aware of the benefits of a professional massage being done at Spa Center that it helps in detoxifying, relieves your pain, boosts energy level, reduces your stress level, and enhances the mood by releasing dopamine which further improves your sleep.

However, instead of visiting the spa centers, you can do self-massage at night before sleep for a restful night by using some aromatic oils, scented lotions, pain oils to relief from all the body aches due to a hectic schedule or after an intense evening workout.

5) Starting a Regular Relaxation Practice

  • It may take some time to excel the basics of these relaxation techniques but it’s not that much difficult as it seems to be. According to the Anxiety therapists and other experts, just sparing 15-20 min. of your schedule is enough to get in practice. However, for reaping the benefits to the maximum, it is important to practice it at least for 30 – 60 min.
  • Set aside time in your daily schedule.  Try to fix a specific time out of your busy schedule for your practice but if your schedule is tightly packed then, just remember that many of the relaxation practice techniques can be performed while doing the other tasks.

For e.g. you can do meditation while traveling, practice yoga or tai chi break during your lunchtime, etc.

  • Make use of Smartphone apps and other aids.

You can also make use of different fitness apps by downloading them on your smartphones for tracking your daily fitness regime, your progress report, etc. and even learn the different exercises and relaxation techniques.

  • Don’t practice when you’re sleepy

After practicing these techniques, they will make you feel so relaxed a relinquished that you start feeling sleepy. However, for reaping the maximum benefits you should practice them when you’re fully alert and try not to practice them after a heavy meal.


Natural Techniques to Reduce Stress & Anxiety

1) Deep Breathing

Deep breathing is one of the best & powerful techniques which is easy to learn and can be implemented anywhere easily, providing a quick way to keep your stress level under check. Deep breathing is also one of the corn stone elements/pillars of many relaxation practices and can be best implemented with other relaxing elements like- aromatherapy & music.

  • Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
  • Sit comfortably by keeping your back straight and put one of your hands on your chest and other on your stomach.
  • Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
  • Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
  • Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
  • If you find it difficult breathing from your abdomen while sitting up, try lying down. Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale.


Also, read the other Top 5 Stress Relaxation Techniques


2)  Progressive Muscle Relaxation

Progressive muscle relaxation can be combined with deep breathing for additional stress relief. It is a procedure in which you put tension on a different group of muscles by contracting them and then release that tension by loosening that group of muscles. This will provide complete relaxation in different parts of the body and also your mind.

         Practicing Progressive Muscle Relaxation

  • If you’re suffering from any kind of medical problems like- muscle spasms, backache, depression, or any past record of other diseases then, you must consult your doctor/physician to avoid the aggravation in your tensed muscles.
  • Below are some of the muscle relaxation techniques which can help you in overcoming your stress –
  • Loosen clothing, take off your shoes, and get comfortable.
  • Take off your clothes, remove your shoes and feel comfortable.
  • Exhale in & out for deep breathing.
  • When you get comfortable then, just try to deviate your attention towards your right foot and take your time to see how it feels.
  • Now, put some pressure on your right foot to increase some tension by squeezing it as tight as you can and then, hold it up to the count of 10.
  • Now relax your foot and start focusing on the tension passing from your foot and feel the pain after leaving it loose.
  • Now just breathe deeply by staying in that relaxed position.
  • Now just shift your concentration towards your left foot, and follow the same procedure of contracting & releasing the muscles.
  • Move slowly up through your body, contracting and relaxing the different muscle groups.
  • It may take some practice at first, but try not to tense muscles other than those intended.

3) Body Scan Meditation

Body Scan meditation is a type of body relaxation technique that helps in relaxing the whole body by various techniques like aromatherapy, acupressure, body massage or other treatments. In these kinds of techniques, the purpose is to make you feel relaxed and fee all of your body parts for a complete mind and senses relaxation.

          Practicing Body Scan Meditation

  • Lie on your back while keeping your legs uncrossed and keep your arms relaxed at your sides, remaining your eyes open or closed depends on you. Now focus on your breathing for at least 2-3 minutes until you feel relaxed.
  • Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for one to two minutes.
  • Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort.
  • After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then slowly open your eyes and stretch, if necessary.

4) Mindfulness Meditation

Mindfulness meditation is a form of meditation which deviates a person’s mind from the past activities or any kind of worry/tension about the future by switching into the present activities to focus on what’s happening right now, enabling the individual to be fully engaged in the present moment.


Apart from these above general Relaxation Techniques, you must also seek  Anxiety & Stress Therapist’s Advice for better and quick recovery just like when a person is sick or suffering from any disease then, following a  healthy diet is good but without doctor’s advice & proper medication, he/she can’t be cured.


Relaxation Techniques over Phone


When the anxiety and stress get increased more than your tolerance levels then you’re nervous system gets affected due to over secretion of hormones like- adrenalin, and cortisol, etc. and in this situation when your body gets flooded with these chemicals then, it prepares you for “fight or flight” i.e. a response which is triggered by the release of hormones that prepare your body to either stay and deal with a threat or to run away for safety. But, when your body experiences this stress on a regular basis then, it can cause wear and tear in your body and indirectly affects your emotional and physical health.

No one can avoid all the stress easily but you can overcome its harmful side-effects by learning how to relieve yourself by diverting your mind and by engaging in those activities which calms your mind and nervous system and brings your mind and body in a state of equilibrium.


When the Relaxation Response is activated, your:


  • heart rate slows down
  • breathing becomes slower and deeper
  • blood pressure drops or stabilizes
  • muscles relax
  • blood flow to the brain increases


In addition to its calming physical effects, the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all, anyone can reap these benefits with regular practice. And while you may choose to pay for a professional massage or acupuncture session, for example, most relaxation techniques can be done on your own or with the aid of free audio downloads or inexpensive Smartphone apps.

The important thing to remember is that simply laying on the couch, reading, or watching TV—while sometimes relaxing—isn’t enough to produce the physical and psychological benefits of the relaxation response. For that, you’ll need to actively practice a relaxation technique.


Finding the Best Top 5 Stress Relaxation Techniques for you!


Top 5 Stress Relaxation Techniques over phone

There is no single relaxation technique that is best for everyone. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts to elicit the relaxation response. You may even find that alternating or combining different techniques provide the best results. How you react to stress may also influence the relaxation technique that works best for you:

Although there is no fixed technique/ procedure that suits everyone but choosing the right technique depends that it should meet your lifestyle, focus on your mind and affects your everyday thoughts positively to elicit the relaxation response. There are various alternate techniques for combating with the stress and anxiety but before applying any technique you should also check what is your response in an extremely stressful situation after using that technique because your behavior also influences the relaxation technique that works best for you:


1) The “Fight” Response

In the situation of intense anger, agitation or when you are under extreme stress, you will automatically seek for the best stress-relieving activities that calm you down, such as meditation, progressive muscle relaxation, deep breathing, etc.

2) The “Flight” Response

When you’re deeply depressed, withdrawn, or under extreme stress than in this situation, you would respond to the best stress-relieving activities that are stimulating as well as boost your nervous system also. These activities could be cardio, stretching/polymeric exercises, massage and power yoga.

3) The Immobilization Response

Whenever you’re under the acute stress, anxiety or if you’ve just come from trauma or life-threatening accident then, your first response would be to deal with it by arousing your nervous system so, that you can easily employ the stress-relieving techniques. For this you need to indulge in those activities that engage your entire body such as running, dancing or tai chi, and perform it mindfully, feeling the sensations in your limbs as you move.

4) Deep Breathing

Deep breathing is one of the best & powerful techniques which is easy to learn and can be implemented anywhere easily, providing a quick way to keep your stress level under check. Deep breathing is also one of the corn stone elements/pillars of many relaxation practices and can be best implemented with other relaxing elements like- aromatherapy & music.

  • Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
  • Sit comfortably by keeping your back straight and put one of your hands on your chest and other on your stomach.
  • Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
  • Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
  • Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
  • If you find it difficult breathing from your abdomen while sitting up, try lying down. Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale.

5) Progressive Muscle Relaxation

Progressive muscle relaxation can be combined with deep breathing for additional stress relief. It is a procedure in which you put tension on a different group of muscles by contracting them and then release that tension by loosening that group of muscles. This will provide complete relaxation in different parts of the body and also your mind.

However,  the above-mentioned techniques are just some general techniques that can help you in getting relief from your stress and anxiety but for professional advice, you can visit any experienced stress and anxiety therapist in your nearby area.

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