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How to Manage Anxiety with the Anxiety Equation | Iowa & Arkansas Center for High Functioning Anxiety | Hayden Finch, PhD

How to Manage Anxiety with the Anxiety Equation

Anxiety, Panic Attacks /

No math skills needed! There are lots of different types of anxiety, but they all have certain things in common. We can summarize those things into a simple equation. The equation is handy because when anxiety is high, the equation can point us to what might be causing it to be high — and then we can focus our coping in that direction. That means we can get to the coping stage more quickly and more effectively. 

In this week’s article, discover:
– The anxiety equation
– How the equation tells us which coping skills to use
– Resources for coping once you decide which coping skills you need

Dive in here!

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5 Things to Know About Weighted Blankets for Anxiety | Iowa & Arkansas Center for High Functioning Anxiety | Hayden Finch, PhD

5 Things to Know About Weighted Blankets for Anxiety

Leave a Comment / Anxiety, Stress /

Last week, you discovered three mindfulness exercises to practice as a natural strategy for managing your anxiety (or amplifying the benefits of your medication). Today, we’re diving deep into weighted blankets. You may have heard about them and wondered whether they actually work. Today, I’ll review the research for you with 5 things you need to know about weighted blankets for anxiety. In this week’s article, I’ll share with you -5 things you need to know before you try a weighted blanket -How weighted blankets work -Links to research articles reviewing the evidence — see for yourself!

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3 Mindfulness Exercises to Reduce Anxiety

Leave a Comment / Anxiety, Mindfulness /

Last week, I taught you all about mindfulness — what it is, how it works, and how it impacts your physical and mental health. Today, let’s start putting mindfulness into practice with three exercises designed to reduce anxiety. In this week’s article, I’ll share with you 3 simple mindfulness exercises designed to reduce anxiety Pointers for getting through that period when being alone with your thoughts is uncomfortable More resources for overcoming anxiety naturally

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8 Non-Cliche Ways to Practice Self-Care (for teachers, nurses, stay-at-home moms, students, and others who are drowning in stress)| Hayden Finch, PhD | Psychologist/Therapist | | Des Moines, Iowa | Little Rock, Arkansas

8 Non-Cliche Ways to Practice Self-Care (for teachers, nurses, stay-at-home moms, students, and others who are drowning in stress)

Anxiety, Blog, Burnout, Depression, Stress /

Many of my clients are convinced that some “me time” is important for their mental health, and sometimes they’re even able to carve out a few minutes for that purpose.  But then, I hear some of them say they’re not really sure what to do with their “me time.”  What’s the best way to practice self-care?  If time is limited, what gives you the biggest bang for your buck?  In this week’s article, I’m bringing you 8 proven self-care strategies that don’t include cliche things like getting a facial or a manicure.  If you’re ready to actually start taking care of yourself, this article is for you.

 

In this week’s article, I’ll share with you 

  • Why self-care is important
  • How to fit self-care into your life
  • 8 evidence-based techniques to actually take care of yourself, without cliche things like bubble baths
  • Links to resources to put those strategies into practice

8 Non-Cliche Ways to Practice Self-Care (for teachers, nurses, stay-at-home moms, students, and others who are drowning in stress) Read More »

10 ways to fall asleep fast | Hayden Finch, PhD | Psychologist/Therapist | | Des Moines, Iowa | Little Rock, Arkansas

10 Ways to Fall Asleep Fast

Anxiety, Blog, Burnout, Depression, Stress /

When you don’t sleep well, it makes it so much harder to get anything done…including manage your feelings.  When we’re tired, we’re more irritable, more anxious, and more depressed.  Last week, I shared with you 12 things that make it harder to sleep.  This week, it’s time to replace those 12 sleep disruptions with 10 strategies to help you fall asleep faster.  

 

In this week’s article, I’ll share with you 

  • 10 strategies to help you fall asleep faster
  • Resources for implementing those strategies in your life
  • The reasons these 10 strategies work

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12 Things Making It Hard for You to Sleep | Hayden Finch, PhD | Psychologist/Therapist | | Des Moines, Iowa | Little Rock, Arkansas

12 Things Making It Hard for You to Sleep

Anxiety, Blog, Burnout, Depression, Stress /

Disrupted sleep is one of the most common symptoms of just about every mental health condition.  The more anxious you are, for example, the worse you sleep.  But the frustrating thing is that it just perpetuates itself: the worse you sleep, the more anxious you get.  You can really get stuck.  But it’s possible to reverse this spiral.  This week, let’s take a look at 12 things that are making it harder for you to fall asleep.  Are you making any of these mistakes??  

 

In this week’s article, I’ll share with you 

  • 12 things you might be doing that are actually making it harder for you to sleep
  • The reasons these 12 simple things interfere with your sleep

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How to Unwind After Work | Hayden Finch, PhD | Psychologist/Therapist | | Des Moines, Iowa | Little Rock, Arkansas

How to Unwind After Work: 7 Proven Strategies

Anxiety, Blog, Burnout, Depression, Panic Attacks, Stress, Time Management /

Whether you’re working from home or you’re back in the office, chances are you are spent at the end of the day.  Tension builds throughout the day, and we end up carrying it home with us.  You want to relax, but it’s almost impossible — like you’re too stressed to de-stress.  Or maybe the only way you can unwind is with alcohol.  If this is you, I’m here with 7 proven (non-alcoholic) strategies to help you unwind after work.  

 

In this week’s article, I’ll share with you 

  • 7 proven strategies for unwinding after work
  • The reasons the strategies work
  • Ideas for how to incorporate them into your life
  • A checklist to make sure you’re implementing the strategies in your life — after all, they don’t work if you don’t do them!

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10 Questions to Ask Yourself to Stop Overthinking| Hayden Finch, PhD | Psychologist/Therapist | | Des Moines, Iowa | Little Rock, Arkansas

10 Questions to Ask Yourself to Stop Overthinking

Anxiety, Blog, Imposter Syndrome, Self-Criticism & Perfectionism /

Overthinking is a real issue for many of my clients.  They tell me that they think about the same issues, problems, fears, or worries far too much or for far too long, and they realize it creates unnecessary anxiety.  But they’re not sure how to stop it.  Today, I’ve got 10 questions to ask yourself to stop the overthinking.  

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How to Rewire Your Anxious Brain| Hayden Finch, PhD | Psychologist/Therapist | | Des Moines, Iowa | Little Rock, Arkansas

How to Rewire Your Anxious Brain

Anxiety, Blog /

Therapy that is based in psychological science has the power to actually change your brain.  In fact, psychologists use brain imaging and neuroscience to develop the techniques, interventions, and coping skills that help treat mental health conditions.  

 

In this week’s article, we’ll cover

  • How your brain changes when you have high-quality therapy
  • A 7-step intervention to rewire your anxious brain
  • Exactly how that 7-step intervention rewires your brain

 

Plus, grab a free PDF download that gives you a worksheet to practice rewiring your own brain!

 

Dive in here.

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