Lesley | Anxiety Therapy Buffalo Amherst WNY

Art of Mindfulness

November 17, 2019 by Lesley

Please join us for an exclusive Art of Mindfulness event. Lesley A. Martin, LMHC from the WNY Holistic Counseling Center has partnered with Dr Leonard Kaplan from OWM Buffalo to offer you an introduction to mindfulness and guide you through a process of finding stillness, focus and stress reduction through the mindful viewing of beautiful art pieces by local Ontario and Buffalo artists. This the perfect way to decompress and energize during a hectic holiday season!

What: An Interactive Art & Mindfulness event w/light snacks & drinks
When: Thursday December 5, 2019 @ 6:00-8:00 pm
Where: OWM Buffalo, 235 S. Elmwood Ave, Ste 120, Buffalo, NY 14201
How much: $ by donation only $

The event entry fee is donation-based. The artwork on display is by local artists and will be available for purchase. Portions of all proceeds will be donated to Hospice.

For more information or to book your spot, please contact (716) 926-6009 or click here. Space is limited, so please RSVP now!

Spending Time with Friends Reduces Anxiety

April 10, 2018 by Lesley

You may have noticed there is nothing more calming or comforting than spending quality time with someone who makes you feel safe, understood and valuable. Did you know that face-to-face interaction causes a flood of hormones that counteracts the body’s defensive “fight-or-flight” response? It’s one of nature’s natural stress relievers, and as an added benefit, it also helps ward off depression and anxiety. So making it a point to connect regularly in person with family and friends is a great way to reduces stress and anxiety.

Also, it’s important to keep in mind that the people you talk to and spend time with don’t necessarily have to be able to “fix” your stress. They just simply need to listen empathically. Do your best not to let concerns about looking weak or being a burden keep you from opening up and connecting. The people who truly care about you will be honored by your trust in them and glad to offer some support. It may, in fact, really strengthen your bond.

Of course, it may not always be possible or practical to have a friend or support available to lean on when you feel anxious or overwhelmed by stress. By taking the time to build and maintain a network of close friends you can definitely improve your resiliency to life’s stressors and lower anxious feelings. So, how do you do that?

Here are some tips for building relationships:

1. That work colleague you wish you knew better? Reach out!

2. Get your volunteer game on! Helping someone else is also a great way to help yourself

3. Invite a friend for coffee or lunch

4. Set up regular check ins with a loved one

5. Join someone for a movie or a concert

6. Call, text, DM or old-school email an old friend

7. Find a workout buddy and check out new classes, plan walks, or go on adventures

8. Set up a weekly dinner date

9. Sign up to take a class or join a club to meet new people with similar interests

10. Confide in a trusted spiritual advisor, teacher, coach, or consider seeing a therapist

If you feel you could benefit from additional strategies to manage stress and lower your anxiety, we can help! Give us a call at (716) 926-6009 or click here to schedule an appointment.

Exercise for Stress-Relief

March 13, 2018 by Lesley

Most of us in western New York at this point in the season are feeling some cabin fever, and just wanting the stress of winter to be over. All the shoveling, travel delays and closings has taken its toll. I know that when you’re stressed and tired, the last thing you feel like doing is getting up and exercising. However, physical activity is a huge stress reliever! Even if you aren’t an athlete or don’t spend hours in a gym, you can still experience the benefits. Even simply taking a walk has been shown to lower cortisol levels (cortisol is a stress hormone). More cardio-based exercise releases endorphins like dopamine and serotonin that make you feel good, even energized. It can also serve as a valuable or necessary distraction from your daily worries and stressors.

You’ll get the most benefit from regularly exercising for 30 minutes or more, at least a couple days a week. If that feels daunting, it’s perfectly okay to build up your fitness level gradually over time. Even very small activities can make a difference over the course of a day. The first step is to just get yourself up and moving. Here are some simple ways to incorporate exercise for stress relief into your daily schedule:

• Put on some music and dance around
• Take your dog for a run or walk
• Walk or bicycle to do neighborhood errands
• Take the stairs at home or work whenever possible rather than an elevator
• Park in the farthest spot in the lot and walk the rest of the way
• Pair up with an exercise buddy and encourage each other as you work out
• Play ping-pong or an activity-based video game with your kids

The stress-relieving benefits of mindful rhythmic exercise
While just about any form of physical activity can be helpful to reduce tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobic activities. It’s important that whatever you choose, it’s something you enjoy – you will be so much more likely to stick with something you enjoy.

While you’re exercising, make a conscious effort to pay attention to your body and the physical and emotional sensations you experience as you’re moving through your routine. Try as much as you can to coordinate your breathing with your movements. For example, simply notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you get out of your head and into your body, often breaking the cycle of negative thoughts that often accompanies overwhelming stress.

If you feel you could benefit from additional strategies to manage stress and lower your anxiety, we can help! Give us a call at (716) 926-6009 or click here to schedule an appointment.

Do-It-Yourself Stress Management

February 20, 2018 by Lesley

Self-Help Techniques for Dealing with Stress

Sometimes it feels like there’s nothing you can do about stress. There will always be bills to pay, there will never be more than 24 hours in the day, and work and family responsibilities will always be there, demanding your time and energy. However, you actually have a lot more control than you may think. In truth, realizing that you’re the one in control of your life is the foundation of managing stress. Stress management is all about taking charge: of your lifestyle, your thoughts, your emotions, and the way you handle problems. No matter how stressful your life seems, there are simple steps you can take to reduce the pressure and regain your power.

Why is it so important to manage stress?
When you live with high levels of stress, you put your entire well-being at risk. Stress wreaks havoc on your mental and emotional equilibrium, as well as your physical health. It impacts your ability to think clearly, function effectively, and enjoy your life.
With effective stress management, you can break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a life of balance, where there’s time for work, relationships, relaxation, and fun, as well as developing the resilience to handle pressure and meet challenges head on. Good stress management is not cookie-cutter: it’s important to try different strategies to find out what works best for you.

Here’s one tip that can really help: Identify the sources of stress in your life
Managing stress and reducing anxiety starts with identifying the sources of stress in your life. This may not be as easy as it sounds. While it’s simple to identify major stressors such as switching jobs, moving, losing a loved one, or a going through a separation/divorce, discerning the sources of chronic stress can be more challenging. It’s easy to miss how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried and anxious about work deadlines, but maybe it’s your lack of organization or procrastination, rather than the actual demands of the job, that is causing the stress.

To identify your true stressors, look closely at your habits, attitude, and excuses:
– Do you explain away stress as temporary (“It’s just that I have a ton of things going on right now”) even though you can’t remember the last time you took a break?
– Do you define stress as an fundamental part of your home or work life (“Things are always crazy around here”), or as a part of your personality (“I have a lot of nervous energy, that’s it”)?
– Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional (“It’s just that he/she/this situation makes me crazy”) or (“This is just how life is”)?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
If you feel you could benefit from additional strategies to manage stress and lower your anxiety, we can help! Give us a call at (716) 926-6009 or click here to schedule an appointment.

Connect

Search