{"id":126,"date":"2021-05-05T12:36:00","date_gmt":"2021-05-05T12:36:00","guid":{"rendered":"http:\/\/ec2-54-84-17-14.compute-1.amazonaws.com\/?p=126"},"modified":"2021-08-24T21:08:17","modified_gmt":"2021-08-24T21:08:17","slug":"im-scared-and-anxious","status":"publish","type":"post","link":"http:\/\/blog.feilcounselingandconsulting.com\/index.php\/im-scared-and-anxious\/","title":{"rendered":"I\u2019m Scared and Anxious"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"730\" height=\"250\" src=\"http:\/\/blog.feilcounselingandconsulting.com\/wp-content\/uploads\/2021\/04\/worry-generalised-anxiety-disorder-1.jpg\" alt=\"I\u2019m worried &amp; afraid woman\" class=\"wp-image-108\"\/><figcaption>I\u2019m scared &#038; anxious, so what can I do about it?<\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>Let\u2019s focus on that question.<\/strong> What are practical ways to help manage anxiety, keep it at the lower and more helpful levels and be constructive and proactive with our fears and worries.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Anxiety stimulates a number of systems in our bodies, including several key neurotransmitters. As these chemicals that are formed in the synapses of our nerve cells get influenced, our anxiety level increases. Understanding that these are very real physiological elements, there are several actions we can take to bring the neurotransmitters back into a calmer, more normal range.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p style=\"font-size:30px\"><strong>Self-care strategies that are helpful with anxiety include: <\/strong><\/p>\n\n\n\n<ul class=\"has-medium-font-size wp-block-list\"><li>Exercise (30 minutes a day but not too vigorous, 3 &#8211; 4 X a week)<\/li><li> Healthy nutrition<\/li><li>7-9 hours of sleep a night <\/li><li>Getting outside in direct sunlight <\/li><li> Managing stress around us<\/li><li>It is especially important to reduce stimulants such as sugar and caffeine in higher anxiety times, as they can have an opposite effect on those neurotransmitters and cause more anxiety. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-gallery columns-3 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1180\" height=\"1693\" src=\"http:\/\/ec2-54-84-17-14.compute-1.amazonaws.com\/wp-content\/uploads\/2021\/04\/healthy-eating-resized-1.jpg\" alt=\"\" data-id=\"113\" data-link=\"http:\/\/ec2-54-84-17-14.compute-1.amazonaws.com\/?attachment_id=113\" class=\"wp-image-113\"\/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"612\" height=\"408\" src=\"http:\/\/ec2-54-84-17-14.compute-1.amazonaws.com\/wp-content\/uploads\/2021\/04\/exercise-resized.jpg\" alt=\"\" data-id=\"114\" data-link=\"http:\/\/ec2-54-84-17-14.compute-1.amazonaws.com\/?attachment_id=114\" class=\"wp-image-114\"\/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1224\" height=\"1632\" src=\"http:\/\/ec2-54-84-17-14.compute-1.amazonaws.com\/wp-content\/uploads\/2021\/04\/cat-sleeping-resized.jpg\" alt=\"\" data-id=\"115\" data-link=\"http:\/\/ec2-54-84-17-14.compute-1.amazonaws.com\/?attachment_id=115\" class=\"wp-image-115\"\/><\/figure><\/li><\/ul><\/figure>\n\n\n\n<h2 class=\"has-extra-large-font-size wp-block-heading\">Bringing our thoughts captive<\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Besides self-care, it is important to \u201cbring our thoughts captive\u201d (2 Corinthians 10:5) by <strong>replacing the lies<\/strong> or deceptions of anxious thoughts with truth. So when the thought is \u201cThis is terrible and I\u2019m not going to make it,\u201d look at the actual truths. Is it really \u201cterrible\u201d or is it just hard?<\/p>\n\n\n\n<blockquote class=\"wp-block-quote has-text-align-left is-style-large is-layout-flow wp-block-quote-is-layout-flow\"><p>Do you have the gift of prophecy to be able to predict the future with complete accuracy?<\/p><\/blockquote>\n\n\n\n<p class=\"has-medium-font-size\">Note the predication in the statement\u2014predicting the future. What is the truth there? Maybe its \u201cI\u2019m afraid I won\u2019t make it\u201d or \u201cI\u2019m confused over how I\u2019ll make it through this.\u201d <\/p>\n\n\n\n<p class=\"has-black-color has-text-color\" style=\"font-size:25px\"><strong>Write out the truth of the statement and read it over and over.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<figure class=\"wp-block-gallery columns-2 is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\"><ul class=\"blocks-gallery-grid\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1264\" height=\"1581\" src=\"http:\/\/ec2-54-84-17-14.compute-1.amazonaws.com\/wp-content\/uploads\/2021\/04\/journaling-resized-2.jpg\" alt=\"\" data-id=\"119\" data-link=\"http:\/\/ec2-54-84-17-14.compute-1.amazonaws.com\/?attachment_id=119\" class=\"wp-image-119\"\/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1732\" height=\"1154\" src=\"http:\/\/ec2-54-84-17-14.compute-1.amazonaws.com\/wp-content\/uploads\/2021\/04\/journal-man-resized.jpg\" alt=\"\" data-id=\"120\" data-link=\"http:\/\/ec2-54-84-17-14.compute-1.amazonaws.com\/?attachment_id=120\" class=\"wp-image-120\"\/><\/figure><\/li><\/ul><\/figure>\n<\/div><\/div>\n\n\n\n<p style=\"font-size:19px\"> Maybe it will be something like \u201cThis is hard and scary, and I\u2019m afraid if I\u2019ll have the strength to make it through.\u201d Now look at practical ways to bring in resources to help make it through, such as:<\/p>\n\n\n\n<ul class=\"has-medium-font-size wp-block-list\"><li>Prayer<\/li><li>Friends or self-care steps<\/li><li>Create an environment around you that helps set you up successfully weathering the &#8220;storm&#8221;<\/li><\/ul>\n\n\n\n<h4 class=\"has-text-align-left wp-block-heading\"><strong>An important third step is to bring trusted people into your thoughts and fears<\/strong><\/h4>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-media-text alignwide is-stacked-on-mobile\" style=\"grid-template-columns:39% auto\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1154\" height=\"1732\" src=\"http:\/\/ec2-54-84-17-14.compute-1.amazonaws.com\/wp-content\/uploads\/2021\/04\/priscilla-du-preez-3gAiajAfjXI-unsplash-1.jpg\" alt=\"\" class=\"wp-image-122 size-full\"\/><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"has-black-color has-text-color\" style=\"font-size:25px\"><strong>They can help you process your feelings, discern deceptions from truth, encourage you in the tough times and pray for you.<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<p class=\"has-medium-font-size\">Sometimes people feel ashamed or embarrassed by their thoughts and fears and don\u2019t want to talk to others about them for fear of \u201clooking bad.\u201d <em><strong>But it can be very helpful to speak these thoughts out loud, as often what seems true in my head when I say it to myself can sound misguided when I speak it out.<\/strong><\/em> An alternative way to employ this strategy is to journal these thoughts\u2014i.e. <em><strong>write in a confidential journal these thoughts and fears as if you were writing a letter to God or maybe a friend<\/strong><\/em>. This will help you see things more clearly and rein in the marauding thoughts!<\/p>\n\n\n\n<p><strong><em>Looking for more help? My contact information is below<\/em><\/strong>:<\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide has-text-color\" style=\"color:#85aa18;grid-template-columns:48% auto\"><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1280\" height=\"1024\" src=\"http:\/\/ec2-54-84-17-14.compute-1.amazonaws.com\/wp-content\/uploads\/2021\/03\/FullColor_TransparentBg_1280x1024_72dpi-1.png\" alt=\"Logo and contact information\" class=\"wp-image-33 size-full\"\/><\/figure><div class=\"wp-block-media-text__content\">\n<p class=\"has-text-color has-normal-font-size\" style=\"color:#41a300\"><strong>Doug Feil MS, LPC (720-689-4631)<\/strong> <strong>dfeil@feilcounselingandconsulting.com<\/strong><\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#21752e\"><strong>6112 S. Devinney Way, Littleton, CO 80127<\/strong><\/p>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Let\u2019s focus on that question. What are practical ways to help manage anxiety, keep it at the lower and more helpful levels and be constructive and proactive with our fears and worries. Anxiety stimulates a number of systems in our bodies, including several key neurotransmitters. As these chemicals that are formed in the synapses of&#8230;<\/p>\n","protected":false},"author":3,"featured_media":108,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,7,5],"tags":[],"class_list":["post-126","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consulting","category-counseling","category-stress"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>I\u2019m Scared and Anxious | Feil Counseling and Consulting Blog<\/title>\n<meta name=\"description\" content=\"What are practical ways to help manage anxiety, keep it at the lower and more helpful levels so it can be constructive.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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