Each of us has times when we feel stressed or intense fear or worried.  These feelings are normal and are the body’s built-in warning system for danger.  When these feelings become more frequent and intrusive in your life then you may be dealing with an anxiety disorder or symptoms of depression.  These are serious but treatable conditions and should be diagnosed by a medical professional or psychotherapist.  So, how do you know when to get help?  Review the questions below and the more “yes” answers, the more likely you are to have an anxiety disorder:

• Are you so worried you have trouble getting to sleep?
• Do you feel “on edge” most of the time?
• Do you have intrusive thoughts about bad things that could happen?
• Is your anxiety getting in the way of you getting work done?
• Are you easily startled?
• Do you feel like you’re losing control?
• Do you avoid certain activities or social situations because they make you nervous?
• Do you experience sudden heart pounding, sweating, and fear with out warning?

If you are experiencing any of these symptoms you may be dealing with anxiety or depression.  These symptoms can begin to affect your quality of life.  If anxiety is ruining your life then it is probably time to get some help.  Call your doctor and/or a psychotherapist.   A counselor/ psychotherapist can help you understand the root cause of these symptoms and help you to feel better.  In a safe, calm, supportive place you can work together to help you discover how to live your best life.  

Tracey Ashcraft, MA, LPC is a Licensed Professional Counselor serving Boulder, Longmont, Berthoud and Loveland, Colorado.  She has extensive training on the treatment of depression and anxiety.  If you think you may be dealing with anxiety or depression and want to feel better, give Tracey a call at 303-668-5995 or send her an e-mail.  She is here to help.

1.  Set a budget – Over the holiday season we are tempted to spend beyond our means.  Make a gift list.  Buy or make gifts for those only on the list.  Set a price limit for each gift.  Get creative within your budget.  

2.  Get plenty of rest – Holiday parties can run late so on those other nights plan on getting to bed at a reasonable hour.  Lay out clothes and make lunch the night before.  Getting at least 8 hours of sleep a night can increase energy during the day and keep you healthier through the holidays.

3.  Learn to say No- It is o.k. to say no.  Over the holiday season our plates feel even more full than normal.  When others ask us to do things that are not critical but will definitely overload the schedule, then politely decline.  No explanation necessary!

4.  Strive for imperfection – Yes, it says “imperfection.”  Cutting back on the details may reduce stress.  Put out fewer decorations, send e-mail cards or order cards online that are already signed by you, buy cookies instead of baking them or bake cookies with a friend.  Less perfection and a more relaxed you can make for happier holidays.

5.  Make time for exercise – Make it a priority to get your body moving.  Take a walk during lunch hour; begin your day with a yoga session; park further from the store.  Getting the blood flowing can help reduce stress.

6.  Limit sugary treats- Don’t worry, I’m not recommending that you cut out all the sweets.  Over the holidays it seems that sugary treats are everywhere.  Allow yourself one treat a day or decide not to take seconds of dessert.  Keeping good blood sugar levels can help prevent stress.

7.  Don’t take it personally with family – You may not be the only one prone to stress during the holidays.  Unfortunately sometimes family members can take it out on the ones closest to them.  Practice saying to yourself, “it’s not about me.”  Also remember forgiveness.

8.  Make a plan- Take out your calendar and schedule in: shopping trips, days to ship packages & mail cards, exercise, massages, and parties.  Follow the plan for reduced anxiety.

9.  Enjoy the simple things – Sometimes the simplest things bring the most joy.  Sitting by the fire, drinking hot cocoa and reading holiday stories with loved ones is a good example of taking pleasure in the simple things.

10.  Get support – If you find that you are overwhelmed, not enjoying yourself despite the festivities around you, or you notice you are feeling lonely – reach out for support.  You can call a trusted friend or family member.  If you find you need more support call a professional – minister, rabbi, doctor or counselor.  These people are trained to help. 

Tracey Ashcraft, MA, LPC is a Licensed Professional Counselor serving Boulder, Longmont, Berthoud and Loveland, Colorado.  She has extensive training on the treatment of depression and anxiety.  If you think you may be dealing with anxiety or depression and want to feel better, give Tracey a call at 303-668-5995 or send her an e-mail.  She is here to help.

In today’s fast paced society it is easy to experience increased demands at work and at home.  Bosses ask for more out of us for less pay.   Relationships can be strained under these increased pressures.  As we get older it can feel as if life is not turning out as we envision it to be.  If we focus on the frustration and sadness these challenges can bring, we start to be emotionally effected by it.  It is normal to feel a full range of emotions in life.  It is o.k. to be frustrated or angry or disappointed at situations in our lives.  If we feel these emotions, it doesn’t always lead to depression.

Depression is a diagnosis in the Diagnostic and Statistical Manual of Mental Disorders  or DSM IV-R, that is based on some very specific criteria.  It is a serious but treatable condition that needs to be diagnosed by a health care/ mental health care professional.    

So, how do you know when to get help from a mental health professional?  Review the questions below and the more “yes” answers, the more likely you are to have depression.

• Do you have less energy for the activities you normally enjoy?
• Do you find that you aren’t enjoying these activities as much as you used to?
• Do you sleep more than normal? 
• Are you having trouble staying asleep?
• Have you noticed that you’re not hungry?
• Have you noticed you’re eating more than normal?
• Do your friends notice that you are grumpier than normal?
• Are you feeling sad most days for most of the day?
• Have you been gaining weight or loosing weight?
• Have you been feeling this way for more than two weeks?

Depression is a serious condition with serious consequences.   It is not something you can just “shake off.”  Fortunately it is a treatable condition.  If you suspect that you are dealing with depression contact your doctor or a mental health professional such as a counselor or psychotherapist.  Don’t worry; there are many effective methods to help you feel better.   Sometimes just having a neutral person listen to you can help you feel more hopeful. 

Tracey Ashcraft, MA, LPC is a Licensed Professional Counselor serving Boulder, Longmont, Berthoud and Loveland, Colorado.  She has extensive training on the treatment of depression and anxiety.  If you think you may be dealing with anxiety or depression and want to feel better, give Tracey a call at 303-668-5995 or send her an e-mail.  She is here to help.