How To Deal With Loneliness

Almost everyone experiences loneliness at some point in their life and with COVID-19 and varying degrees of social restrictions, many are facing their feelings to an extreme for the first time. 

While a large number of people experience loneliness, it isn’t something that they talk about. Sometimes it’s difficult to understand what to do when these feelings come up.

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How Does Loneliness Affect People?

Loneliness can be emotionally painful. It can affect everyone differently, but some of the most common feelings are: 

  • Depression – Studies have found that depression and loneliness often feed off each other. And that each can perpetuate the other.
  • Physical Pain – Social exclusion and loneliness are processed in the same brain areas that deal with physical pain. 
  • Physical Health – Any kind of emotional stress can have an effect on your immunity. Many people suffering from loneliness and depression find themselves with a health issue as well.

How Do You Cope with Loneliness?

Joining group classes and volunteering are great ways to help reduce feelings of loneliness. Having a sense of belonging and purpose can often help you feel a deeper sense of connection and gratitude. 

But due to COVID-19 restrictions still in place, it is essential to find alternatives when you can’t take part in life face-to-face. 

Work On Existing Relationships

There are probably friends, family, and co-workers that you could deepen your connection with. Since we are all forced to spend more time at home, why not call, text, or video conference, some of these people. Reach out more often and strengthen the bonds you already have.

Get a Pet

Adopting a dog or cat from your local shelter is a great way to save a pet’s life and you get a companion to combat and prevent loneliness. 

Adopting an animal is not only a great benefit for your mental health, it can also improve your physical health and expand your social community. There is no better way to meet people than by walking your dog.

Connect And Find Support Online

Loneliness is very common, and there are people just like you looking to connect on the internet. While it’s always smart to be careful, joining an online community with people who are having the same experiences as you can give you some comfort. 

With some good research, you can find real support and connection with groups online.

“Instead of passively surfing the net or your social media, if you want to go online, opt instead to do something that involves the active participation of other people.”

Schedule An Appointment With A Therapist

The more lonely you are, the more depressed you can feel, and sometimes trying to feel better on your own just isn’t enough. Many people feel lonely even when they are with other people. 

If this is you, the best solution can come from speaking to a therapist. Loneliness and depression don’t have to take away all the joy from your life. If you have symptoms that continue to persist, finding the right therapist can make all the difference. 

Some forms of therapy, especially cognitive behavioral therapy, can help you change your thoughts and your actions to help you not only experience less loneliness but do more in your life to prevent loneliness.

Find Out How You Can Get Help Today 

NorthBrooklyn Therapy

At NorthBrooklyn Therapy, we specialize in helping individuals. This allows you to have the undivided attention of a therapist that can customize their approach to your personal needs.

We offer remote online sessions, which have proven to be just as effective as traditional in-person sessions. 

You don’t have to feel lonely anymore. Our masters-level clinicians are licensed by the State of New York to work with individuals in a therapy setting, whether in person or online.

Schedule An Appointment Today

Video Therapy During Social Distancing

COVID-19 requires social distancing, self-isolation, and quarantine situations which can create extra stress and anxiety for a lot of people. These are unprecedented times and it is completely normal to feel out of sorts and uncertain about the future. Video therapy plays an important during social distancing.

Couples, in particular, are finding this time to be incredibly difficult on their relationship. While being alone confined to a small space can be stressful, being quarantined with your partner can reach the intolerable. Stuck at home together can bring up a lot of emotions and if you are already experiencing relationship problems, you could reach a breaking point.

social distancing during quarantine

Schedule A Video Therapy Appointment Today

“We’re now officially in a pandemic,” says Eric Klinenberg, a New York University sociologist who has studied the way social isolation leaves older Americans vulnerable in emergencies. “But we’ve also entered a new period of social pain. There’s going to be a level of social suffering related to isolation and the cost of social distancing that very few people are discussing yet.”

What Can You Do For Yourself?

Even temporary quarantine can have negative consequences on your mental well-being. The good news is there are several things you can do to cope.

  • Keep A Schedule – The disruption of your daily routine can make you feel directionless. Even if you are working from home, create a daily work schedule just as if you were going to the office. This can include showering, getting dressed, taking a lunch break, making dinner, and going to be at the same time as usual.
  • Be Physically Active – While most gyms and studios have temporarily closed their doors, your options for staying active are still limitless. Physical activity plays a big role in your mental health so consider online classes, checking out Google for at-home workout ideas, or if you live in an area where you can still walk outside in nature, do it!
  • Stay Informed But Not Immersed – While social media can be an amazing way to stay connected, it can also be the worst place during any kind of catastrophe. Rather than getting bad information and taking part in panic use sources such as the World Health Organization, Centers for Disease Control, and your local health departments to gain the straightforward news you need. 
  • Stay Connected – There are so many great options to minimize the feeling of being isolated. Stay in touch with friends and family all day via phone calls and texts, and by using video platforms such as Zoom, Facetime, and Skype. Reach out to others on social media or join fun discussion boards over your favorite hobbies.  You can still be a part of your community even when you are in your own home.

Keep Up With Your Appointments Via Zoom. CLICK HERE.

Here are answers to some basic questions about coronavirus — including just what social distancing means for friends, family and children.

How To Do Social Distancing Correctly, And Other Listener Questions Answered

How To Stay Hopeful?

With so much tragedy surrounding the coronavirus, it can be hard to remain hopeful. But being positive is a helpful coping mechanism during crises. Seek out positive messaging wherever you can. It can help change your brain chemistry, your body’s energy, and in general, just make you feel better. 

Italians in Nationwide Coronavirus lockdown sing together.

Coronavirus: Social distancing key to fighting COVID-19

How To Use This Time To Strengthen Your Relationship

Quarantined at home with your partner can be a great opportunity to spend quality time together that in normal life may be hard to come by. Use this time to grow closer and work on the positive aspects of your relationship. 

Have deep conversations that you have been meaning to have. Get to know one another like you haven’t since you first met. Maybe there are new things about your partner you have yet to discover. 

Create new goals together, or plan trips. This can be the ideal time to discuss how you both want to live your lives in the future.

Also, this can be a great time to discuss if couples therapy is right for you. Spending more time together could mean new issues arise and it might be a good time to get some professional help.

Contact Us About Individual and Couples Therapy Sessions

Individual therapy using zoom video conference

Individual and Couples Therapy Via Zoom

During these stressful times, self-care is important.  Video therapy is a great way to continue to take care of your mental health while getting the individual and relationship services you need. At Northbrooklyn Marriage & Family Therapy, we offer remote sessions available through HIPAA compliant platform Zoom. This service is available to all of our clients with all of our therapists.

Find out more about how we can continue to serve your individual and relationship needs during this stressful time. 

Wishing you continued good health.

For Information On Remote Therapy Sessions CLICK HERE.

handle stress in workplace

Stress in Workplace – How to Manage

All jobs are demanding. From restaurant work to teaching, to busy corporate jobs; we all suffer from stress at the workplace. Our lives at home are already demanding, and include family obligations, bills, and student loans. It always seems to be one thing after another adding to our stress. Add work stress to everything else, and sometimes it feels like you just can’t manage. This article will give you some tips to help manage your stress at your job to help you get back a little peace of mind. 

Why is there so much stress in the workplace?

Stress at the workplace comes from a variety of factors. Some of these include:

  • Heavy workloads 
  • Problems with boss
  • Interpersonal problems
  • Low wages
  • Feeling unappreciated
  • Feeling stuck or without room for growth
  • Unreasonable expectations

This is just a small sample of problems that can cause stress at work. 

If work stress is so common, why should I worry about it?

deal with stress at workplace

Stress not only causes mental distress but can lead to a number of serious consequences as well. Work stress is particularly challenging because it often sticks with you long after you leave work for the day. Instead of valuable time spent with your family or friends, you’re worried about work. Instead of a good night’s sleep, you wake up during the night thinking about work. 

Chronic work stress can cause the following symptoms: 

  • Headaches
  • Insomnia
  • Trouble concentrating
  • High blood pressure, and if left unchecked heart disease
  • Weakened immune system
  • Anxiety and depression
  • Substance abuse

Work stress is not only a nuisance; it poses serious health risks if left unchecked. 

Know what is stressing you out

You know that you are stressed at work, but what is actually causing it? To find the source of your work stress, write down the times during the day when you’re feeling pressured the most. Also, keep track of how you reacted in each situation. This stress journal can be used as a blueprint in determining how to deal with it. 

How to deal with stress in the workplace

The key to dealing with workplace stress is finding positive ways of responding to it. Many times our first impulses aren’t the correct ways to deal. It might feel better to ignore a situation or head off to happy hour after work for a few drinks, but by not facing your stressors they will only get worse. 

Some excellent healthy responses include:

  • Exercise
  • Yoga
  • Meditation
  • Breathing techniques
  • Engaging in hobbies
  • Setting aside time for pleasure

Get a good night’s sleep

get a good night sleep and don't burnout

Sleeping well is a game-changer. When you don’t get enough sleep, your interactions and reactions to stress can become more intense. If you have trouble sleeping, you can try cutting out caffeine. You can also try fitting in some time to exercise after work and do a calming activity like reading before bed. 

Make work boundaries 

The age of the internet and online workforce platforms have made it possible to work from anywhere. While sometimes this flexibility is a wonderful perk of technology, often the ability to work from anywhere and in all hours causes quite a bit of stress.

You might feel obligated to work from home in the evenings after work, while you’re recovering from illness, or even answer emails on vacation.

For these reasons and more, it’s important to set work boundaries. Set rules for yourself. Perhaps you won’t answer work-related calls or texts after dinner time, or maybe you won’t read emails over the weekend. There need to be rules to help you separate the stress from work so it doesn’t seep into your home life.

Don’t burnout 

There is an unspoken pressure at many workplaces that if you aren’t working all the time, you’ll be left behind. There is a common feeling that if you aren’t working someone else is, and they’ll be up for that coveted promotion instead of you. 

This sort of thinking is destructive. Your vacations are yours to enjoy and relax. Your sick days are supposed to be yours to get better. Working during these times will cause burnout and can lead to negative stress reactions physically, mentally, and socially. 

These are a few simple steps to help manage stress in the workplace. To learn more, schedule an appointment with a licensed counselor. They have the education and skills needed to lead you through an entire workplace stress management routine. Stress at work is inevitable, but it’s how we deal with the situations that matter. 

How to Benefit From Anger Management

Benefit from anger management

It’s okay to feel angry at times. It would even be abnormal if you didn’t feel anger during certain situations. But how can we manage our anger? Feeling angry all the time, or feeling uncontrollable levels of rage could be a sign of a bigger problem. 

Fortunately, anger management can help you redirect your anger into productive choices. Although it’s possible to take steps to control your anger on your own, a licensed counselor can offer you one-on-one insight and methods that are proven effective. This article is designed to help you get the most out of your anger management therapy.

Do I really need anger management?

There are numerous reasons why anger management therapy might be the right decision for you. You might have noticed on your own that your angry outbursts are a problem, and you want to be proactive before they get worse. 

Perhaps your family, friends, or a loved one has pointed out changes in your mood leading to more aggressive and angry behavior.

In some cases, your anger might have gotten to the point where it causes run-ins with the law or at work, and you’ve been mandated to attend anger management therapy. 

Whatever your case is, anger management can benefit you in any of these situations. Here are some signs that anger management therapy might be right for you:

  • Constant negative thinking
  • Feeling irritable all of the time
  • Constant arguing 
  • Arguments turn physical or into violence
  • Threat making
  • Avoidance because you are afraid of your anger

This is only a small list. Many other factors can necessitate a visit to a therapist for anger management. 

What happens during anger management therapy?

What happens during anger management

Depending on your situation, anger management therapy can be one-on-one with your therapist, your partner, or a member of your family. Sometimes group therapy might be the best choice for you. Your therapist will help you decide what is best for your individual situation. Some people only need a few sessions, while others might participate for months. 

Understanding your triggers

It’s important to figure out what sets your anger off. Your therapist might ask you to keep a notebook of the stressors that are influencing your anger. When anger arises, write down what is happening during that time. Stressors could include: 

  • Marital stress
  • Child rearing issues
  • Financial problems
  • Commuting stress
  • Employment issues

Anything can be a stressor, even an issue that you might not expect. So it’s important to write everything down.

Discuss underlying conditions

It’s possible that some of your anger could be stemming from an underlying or undiagnosed mental condition. Your therapist might screen you for conditions such as anxiety, depression, or addiction issues. 

Learn de-escalation techniques

Once you figure out what triggers your anger, your therapist will help you learn de-escalation techniques to defuse potentially angry outbursts. These can involve various communication techniques, breathing exercises, and more. 

What are the benefits of anger management therapy?

Anger management will give you the tools you need to navigate stressful and even uncomfortable situations without resorting to conflict prone solutions. Benefits include: 

Better overall health

Letting go of your anger not only makes for better personal relationships, but it can improve your blood pressure as well. You might also find yourself benefiting from a better night’s sleep and a reduction in digestive related issues. 

Finding ways to deal with your anger not only improves your physical health, but your mental health too. Anger management has been shown to improve anxiety, depression, and other mental health issues. 

Stronger communicator

You’ll learn strategies to be a better communicator, and this will not only help you to better express your anger, but to communicate better in general. Communication is one of the best ways to create and maintain positive relationships. 

Limit escapism 

Anger management therapy helps you learn to deal with your emotions rather than run from them. It’s easy to try to escape your anger via alcohol, drugs, video games, or any other sort of addictive behavior, but therapy can help you confront emotions head-on. 

Anger is a natural part of life. But when anger begins to take over your life, it’s time to seek help. Anger management therapy is a proven option to give you the tools you need to deal with difficult emotions. Don’t wait to seek help if your anger is making you and your loved ones miserable. 

stress

Tips for dealing with stress

Your job, family responsibilities, money issues, or your car breaking down, life has a way of getting stressful from time to time. It can be easy to try to ignore, hoping that if you don’t think about stress that it will just go away. Unfortunately, it doesn’t work that way. Instead of hiding from your stress, why not try strategic ways to manage it? Below are some steps you can take to manage the stress in your daily life.

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social anxiety

Tips for Dealing With Social Anxiety

Almost 7% of American adults live with social anxiety disorder. That’s around 15 million adults who live with an intense fear of social situations, talking to others, or meeting new people. Everyone feels nervous about public speaking or other social events from time to time, but if you actively avoid social situations because of negative thoughts and feelings or your life is otherwise negatively impacted, you should talk to a professional counselor and learn techniques to manage your fears.

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angry

Signs Anger Is Interfering With Your Life

Anger is a normal emotion that everyone experiences from time to time. Let’s be honest, life can be pretty frustrating, and anger feels strong, often giving you the push to address the issue that triggered the feeling in the first place. However, if you’re angry all the time or can’t express your anger appropriately, your anger may end up having a negative impact on your life.

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6 Ways to Manage Anxiety

anxiety

When anxiety or a panic attack hits, your heart rate spikes. Your breathing becomes shallow. You may start to sweat or shake. You might worry that your next breath will be your last. Or perhaps, you live with a constant low-grade fear of the future. If you’re one of the more than 40 million Americans who live with an anxiety disorder, these feelings are familiar.

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