Journaling to Relieve Anxiety and Stress

Anxiety can cause multiple issues in your daily life and health. One of the many health issues that anxiety can trigger is heart problems and high blood pressure. If you're hesitant to start a medication to help with anxiety, there are many natural ways you can ease the feeling of anxiety in your life. One method that we love, here at New Leaf Counseling, is journaling. This form of processing has helped many people and gets to the root of the problem. Here is how you can create and use an anxiety journal to naturally reduce your anxiety, attacks, and related health issues caused by anxiety.

 

How to Use an Anxiety Journal 

 

Anxiety manifests itself in many different ways, but for most, when we experience anxiety, we usually feel a rush of emotions all at once. Our thoughts and emotions can feel fast-paced and can be overwhelming if there is no outlet.

Some people find that the manic nature of anxiety and thoughts can be worse than the actual onset of anxiety itself. 

For this reason, an anxiety journal is a place to get all of your thoughts out of your head and onto paper. There is no real set-up of an anxiety journal. The only thing that is usually part of the anxiety journal is a reflective area to go back and write your thoughts on after you are calmed down. When your mind is clear, it is easier to see the issues that may have lead to your anxiety in the first place. 

You can use an anxiety journal anytime you feel an anxiety attack coming on or find yourself in the middle of an anxious feeling. It is there for you in a way that allows you to rant when you need it and get the thoughts out as you need. 

 

How an Anxiety Journal Helps You

 

An anxiety journal helps you in several ways by giving you an outlet for the thoughts you are having. It also allows you to see your thoughts and identify if there are any repeating thoughts or connections that could be making anxiety worse.

 

It is an outlet, a reflective journal, and a devotional journal in many ways.

 

Using an anxiety journal is not the cure-all for your anxiety problems, but it can help drastically. Keep in mind; it is a two-fold system. It works to help you reduce your anxiety the moment it occurs, and it gives you a place to reflect on the issue that triggered the anxiety in the first place. If you use it regularly to reduce anxiety and reflect on it, you will see a shift in the way you process anxiety.

 

How to Make and Use a Stress Relief Journal

 

Stress and anxiety are often confused as the same. While stress can lead to multiple health issues like anxiety, it is usually the onset of anxiety. If you feel stressed and try to ignore it, anxiety or depression could be the next thing you experience. Relieving stress may not seem easy, but once you can figure what is triggering your stress, it can become far more manageable- this is where a stress journal can help. We've incorporated some ways to make a stress relief journal and put it to use in your daily life to reduce your stress naturally.

A stress relief journal can be set-up in several different ways, but there is one way that seems to work well for most people, and that is by using a mix of visual aids, journaling, and routine reflection. You do not need dates for this type of journal. You simply write in it as you need to and as you feel any stress issue coming on. Use visuals that represent your mood; these can be pictures, smiley faces, or emoticons if you are using a virtual option for your journal. After expressing your mood for the moment, you can begin to journal what is causing that mood and the stress that you are experiencing. 

If you have a moment that is triggering or if you find yourself very stressed and lost at how to eliminate that stress, then you should use the journal. 

Ideally, through routine, you’ll be able to identify root issues with stress and why they are happening.

You can even reflect on why you are experiencing this stress and if there is a deeper issue that may require more focus. 

 

How the Stress Relief Journal Helps You

 

The stress relief journal helps you by guiding you to the root issue of your problem. Like most journals of this type, reflection on your entries is critical, but so is being able to share about the stress you are experiencing honestly.

 

Through this practice, true statements of how you feel will come out, and by reflecting on those later, you may be able to identify something about yourself and your stress that you did not see before.

 

The key point of using a stress relief journal is in the review of the journal itself. Keeping a routine journal is the first step, but going back and reviewing your journal entries will help you identify what is causing the stress. You can then take the necessary steps you need to slowly remove any triggers to help reduce your stress and live a happier life.

 

We hope you found this post helpful on how journaling can help with anxiety and stress.

 

Happy journaling!

online counseling

Float Therapy Newton, Ma

What Is Float Therapy?

Flotation Therapy is a scientific-based deep relaxation called Restricted Environmental Stimulation Technique (R.E.S.T.). Each float session is a private escape in a soothing, saltwater-filled flotation tank for your mind and body to experience weightlessness in a zero-gravity environment. This creates an incredibly tranquil and calming sensation that is gaining attention as a therapeutic technique and an ultimate relaxation tool.

Float Therapy Newton ma

Journaling to Relieve Anxiety and Stress

Anxiety can cause multiple issues in your daily life and health. One of the many health issues that anxiety can trigger is heart problems and high blood pressure. If you're hesitant to start a medication to help with anxiety, there are many natural ways you can ease the feeling of anxiety in your life. One method that we love, here at New Leaf Counseling, is journaling. This form of processing has helped many people and gets to the root of the problem. Here is how you can create and use an anxiety journal to naturally reduce your anxiety, attacks, and related health issues caused by anxiety.

 

How to Use an Anxiety Journal 

 

Anxiety manifests itself in many different ways, but for most, when we experience anxiety, we usually feel a rush of emotions all at once. Our thoughts and emotions can feel fast-paced and can be overwhelming if there is no outlet.

Some people find that the manic nature of anxiety and thoughts can be worse than the actual onset of anxiety itself. 

For this reason, an anxiety journal is a place to get all of your thoughts out of your head and onto paper. There is no real set-up of an anxiety journal. The only thing that is usually part of the anxiety journal is a reflective area to go back and write your thoughts on after you are calmed down. When your mind is clear, it is easier to see the issues that may have lead to your anxiety in the first place. 

You can use an anxiety journal anytime you feel an anxiety attack coming on or find yourself in the middle of an anxious feeling. It is there for you in a way that allows you to rant when you need it and get the thoughts out as you need. 

 

How an Anxiety Journal Helps You

 

An anxiety journal helps you in several ways by giving you an outlet for the thoughts you are having. It also allows you to see your thoughts and identify if there are any repeating thoughts or connections that could be making anxiety worse.

 

It is an outlet, a reflective journal, and a devotional journal in many ways.

 

Using an anxiety journal is not the cure-all for your anxiety problems, but it can help drastically. Keep in mind; it is a two-fold system. It works to help you reduce your anxiety the moment it occurs, and it gives you a place to reflect on the issue that triggered the anxiety in the first place. If you use it regularly to reduce anxiety and reflect on it, you will see a shift in the way you process anxiety.

 

How to Make and Use a Stress Relief Journal

 

Stress and anxiety are often confused as the same. While stress can lead to multiple health issues like anxiety, it is usually the onset of anxiety. If you feel stressed and try to ignore it, anxiety or depression could be the next thing you experience. Relieving stress may not seem easy, but once you can figure what is triggering your stress, it can become far more manageable- this is where a stress journal can help. We've incorporated some ways to make a stress relief journal and put it to use in your daily life to reduce your stress naturally.

A stress relief journal can be set-up in several different ways, but there is one way that seems to work well for most people, and that is by using a mix of visual aids, journaling, and routine reflection. You do not need dates for this type of journal. You simply write in it as you need to and as you feel any stress issue coming on. Use visuals that represent your mood; these can be pictures, smiley faces, or emoticons if you are using a virtual option for your journal. After expressing your mood for the moment, you can begin to journal what is causing that mood and the stress that you are experiencing. 

If you have a moment that is triggering or if you find yourself very stressed and lost at how to eliminate that stress, then you should use the journal. 

Ideally, through routine, you’ll be able to identify root issues with stress and why they are happening.

You can even reflect on why you are experiencing this stress and if there is a deeper issue that may require more focus. 

 

How the Stress Relief Journal Helps You

 

The stress relief journal helps you by guiding you to the root issue of your problem. Like most journals of this type, reflection on your entries is critical, but so is being able to share about the stress you are experiencing honestly.

 

Through this practice, true statements of how you feel will come out, and by reflecting on those later, you may be able to identify something about yourself and your stress that you did not see before.

 

The key point of using a stress relief journal is in the review of the journal itself. Keeping a routine journal is the first step, but going back and reviewing your journal entries will help you identify what is causing the stress. You can then take the necessary steps you need to slowly remove any triggers to help reduce your stress and live a happier life.

 

We hope you found this post helpful on how journaling can help with anxiety and stress.

 

Happy journaling!

Marriage Counseling near me

Handheld Cold Laser Device – Frequently Asked Questions

1. How do cold laser therapy devices (low laser light therapy), work?

Cold laser therapy devices can promote tissue regeneration, wound healing and muscle recovery; reduce inflammation and relieve pain; and stimulate the growth of new blood vessels. LLLT is used in injury rehabilitation – and specifically for joint damage – due to its anti-inflammatory and pain relief properties.

LLLT is thought to work when the light an LLLT device emits passes through the skin into the body, where it stimulates the energy and respiration centers of cells – mitochondria – resulting in greater cell energy, communication, nutrition, growth and life.

LLLT is used to reduce inflammation, the most common cause of musculoskeletal pain. Research has shown that it reduces the cells and enzymes responsible for causing inflammation and increases antioxidant and anti-inflammatory enzymes.

2. What is the depth of penetration of each of the laser beams?

The LLLT has two beams, each with a different penetration depth. The 808 nanometer laser beam can penetrate 4 to 6 centimeters. The 650 nanometer laser beam can penetrate about 2 to 3 centimeters. The cold laser therapy device covers a surface area of up to 4.5 square centimeters. The two beams operate simultaneously to reach therapeutic depths for a variety of conditions.

. Is there any formal training required to operate this particular cold laser?

This LLLT is a class 3B laser. It does not require formal training as a class 4 laser does. There are, however, instructional articles and videos online.

4. Do cold laser therapy devices work on humans also?

They can be used on equines, humans, pets, etc. Although you feel the laser device touching the skin during treatment, the procedure is painless and noninvasive with no sound, vibration or heat.

5. Will this help heal large, open wounds?

Cold laser therapy devices improve the microcirculation and metabolism in the treatment area, increasing blood supply to the injured tissues. In addition, the cold laser device further promotes wound healing by increasing the tensile strength of tissue.

6. How long are treatment sessions, how frequently must they be done and for how long?

The treatment protocol depends on what type of condition is being treated. For instance, we had a client who was treating a large pectoral wound on an equine. She used this unit once a day, for 15 minutes each, for 14 days, at full strength. It is usually left in one spot for 60 to 90 seconds at a time.

The basic manual that comes with the handheld cold laser gives you instruction on basic treatment times and strengths

7. Is this a true 3B laser?

Yes, this device is a true laser. Specifications of this unit:

LASER TYPE: Class 3B Perfect Coherence Laser Pain Relief. 808 is the only perfectly coherent beam over an area as large as 4.5 cm².

PENETRATION: 808nm laser beams can penetrate to 4-6cm depth roughly. 650nm laser beams reach about 2-3cm depth.

PEAK POWER: High – 660mW (a quarter watt) in micro-pulses, with three 808nm laser beams concentrated at the center surrounded by 12 - 650nm laser beams.

8. How does LLLT compare to PEMF?

Pulsed Electromagnetic Field Therapy and Low Light (cold) Laser Therapy are two different types of therapies for different conditions. Lasers are better suited for targeting specific areas of the body like injuries and acupressure points while PEMF is more of a whole-body therapy. Cold laser therapy has pain relief effects not found with PEMF and is superior for the treatment of both acute injuries and chronic pain.

9. Can the glass on the device be replaced if it cracks?

Yes. Brandenburg Equine Therapy offers replacement lens covers just contact us.

10. How would a cold laser help relieve a horse’s back pain?

Cold lasers reduce inflammation and the pain associated with it.

11. My 8-year-old rescue horse suffered an injury when she was about three years old. She got her foot stuck in a wire and nearly cut it off at the cornet. She has a very bad, thick scar that runs from one side of the back of her foot to the other. It is thick, hard and pokes into the bend of her foot about two inches below her fetlock, causing problems when she trots. Would cold laser therapy help?’

The laser would help reduce inflammation, therefore reducing her pain.

12. Would a cold laser therapy device be a beneficial addition to an equine massage practice?

Yes, they certainly can be. Do your research and decide if a cold laser therapy device is right for you to add to your practice.

13. Will this help a horse with arthritis?

Yes. LLLT can work on acupressure points and joints, reducing inflammation and pain.

14. For what types of conditions should cold lasers not be used?

Cold lasers, or LLLT, are not recommended for cancerous areas or where cancer was removed. Like any other equipment, LLLT should never be used to treat eyes unless it is being done so by a veterinarian with proper training, as it is very easy to do more damage. It is NOT recommend for use if pregnant. Never use LLLT near the thyroid.

15. What about laser safety?

While it’s not required for class 3 lasers, it is recommended that you wear Safety Glasses approved for the 800nm-1100nm range. Safety glasses rated in this range can be found at various stores online. Make sure you are purchasing certified/approved safety glasses.

No matter what class laser, even pointer pen lasers - NEVER look directly into any laser, point it at or near human or animals eyes.