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Dr. Teresa Smith

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How to Support a Loved One Through a Panic Attack

Do you have a friend or family member who regularly experiences panic attacks? If so, you may be looking for ways to recognize when these attacks are taking place and offer your support. We’ve got the answers you need below.

How to Recognize a Panic Attack

Even if you’ve experienced panic attacks yourself, it can be difficult to tell when someone around you is having one. Your loved one may be experiencing a panic attack if:

  • They’re flushed, sweating, or otherwise appear to be hot (for example, they might have taken off an outer layer of clothing).
  • They’re shivering or shaking.
  • They’re hyperventilating or having trouble breathing.
  • They suddenly went quiet.

How to Help Someone During a Panic Attack

If you think that a friend or family member might be having a panic attack, it’s important to stay calm and treat them gently. You may want to:

  • Reassure them that they’re safe, the panic attack will be over soon, and you’ll stay with them in the meantime.
  • Guide them through breathing exercises.
  • Take them outside or open a window so they can get some fresh air.
  • Take them to a more private place.
  • Bring them a glass of water.

If your loved one frequently has panic attacks, you may want to ask them when they’re feeling calmer about how they’d like to be supported in the future.

Get Help With Your Loved One’s Panic Attacks

If you have a friend or family member who regularly experiences panic attacks, we encourage you to meet with one of the knowledgeable therapists at our practice. We have extensive experience treating panic attacks, and we can supply you with tools and tips for how to support your loved one. Contact us today to schedule a consultation.

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10 Relaxation Tips for Busy Professionals

Does your career often leave you feeling stressed? If so, you’re not alone. According to statistics published by the American Institute of Stress, 40% of workers reported that their job was very or extremely stressful, and 25% viewed their job as the No. 1 stressor in their life. And because stress can make it difficult for you to focus, it can affect job performance, potentially leading to even more stress.

Fortunately, there are steps you can take to manage your stress, relax, and enjoy a better quality of life:

  1. Eat a nutritious diet.
  2. Drink plenty of water.
  3. Get enough sleep.
  4. Exercise (you may even be able to do a few calming yoga poses in your office).
  5. Meditate.
  6. Use positive affirmations.
  7. Practice deep breathing.
  8. Spend time on self-care (this could involve going out to dinner with friends, visiting the spa, or even just taking a short walk outside).
  9. Take periodic breaks during the workday.
  10. Find a healthy work-life balance.

Talk to a Therapist

If you’re still feeling stressed, you may want to consider attending therapy. An experienced therapist can help you identify stress triggers and provide you with tips and tools for how to relax when you start feeling overwhelmed.

Fortunately, busy professionals in this area can turn to our therapists for help with relaxation. We understand the toll that a strenuous career can take on your mental health, and once we’ve learned about your lifestyle and treatment goals, we’ll be able to supply you with advice that’s tailored to your specific needs. Contact us today to schedule your first therapy session.

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How to Tell Someone Your Boundaries

So, you’ve decided that it’s time to set some boundaries in your life. Good for you! Boundaries are essential to maintaining relationships with friends, family members, and coworkers, as they can help build trust and respect. Once you’ve decided what your boundaries are, the next step will be communicating them to those around you. Here are some tips for how to do so:

  • Be clear. Explain exactly what you expect so that there’s no room for misinterpretation. For example, if you don’t want to work evenings, say, “I’m available between 9 a.m. and 6 p.m.” rather than “I can’t work late,” since “late” can mean different things to different people.
  • Establish consequences. Explain what will happen if your boundary is crossed. For instance, if your child regularly yells, say, “If you raise your voice while we’re having a conversation, I will leave the room until you calm down.” And most importantly, follow through on those consequences.
  • Use the sandwich method. If you’re concerned about how the other person will react, try sandwiching your boundary between two positive statements. For example, if you’re feeling overwhelmed by how frequently your sister calls, you could say, “I love our chats, but I’ve been so busy with this new job that I’m not able to talk each night. Can we schedule a time each week to catch up?”

Do You Struggle to Set Boundaries?

Setting and communicating boundaries can be difficult, but it’s a lot easier with the help of an experienced therapist. Fortunately, you can get the assistance you need from the caring team at our practice. We understand the intricacies of relationships between family members, friends, coworkers, and other acquaintances, and we’ll provide you with tailored advice on how to effectively set any necessary boundaries. Contact us today to schedule a therapy session at a date and time that’s convenient for you.

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5 Summer Activities That Can Boost Your Mental Health

The sun’s out, the temperature is rising, and… you’re feeling depressed. While people typically experience the effects of seasonal affective disorder (SAD) in the fall and winter months, this condition can also cause some individuals to feel depressed in the spring and summer. Whether you have SAD or you’re feeling depressed for another reason, here are five activities you should consider to boost your mental health this summer:

  1. Head outside to try a new outdoor exercise like walking, swimming, or playing tennis (even if you don’t feel up to exercising, relaxing outside while reading a book or picnicking with friends could improve your mood).
  2. Create a summer playlist filled with upbeat, catchy tunes.
  3. Spruce up your home by planting some flowers (if you don’t have any outdoor space, try looking for a local community garden).
  4. Attend a local fair, watch an outdoor movie, or spend the day at a nearby amusement park.
  5. Pick up some fruits and vegetables from a local farmer’s market (and maybe even use them to try a new recipe).

Does Your Mental Health Still Need a Boost?

If you’ve tried the summer activities listed above but found that your mental health could still use some improvement, contact us today. We’ll be happy to schedule an appointment with one of the experienced therapists at our practice. Once we’ve learned about the issues you’ve been experiencing, we’ll be able to recommend some strategies that are customized to your unique needs.

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