Test Anxiety

Test Anxiety

Being anxious for tests is something that most people struggle with. Worrying about failure, or studying before a test can be a very stressful time in a person’s life. Perhaps your mind goes blank when you stare at the test paper in front of you, or your stomach begins to churn from anxiety. Being nervous before a test is normal, but some students might find it so debilitating that they can’t focus. Their results might not be a reflection of their true ability or understand because anxiety and nerves get in the way.

What are the symptoms of test anxiety?

  • circle3 Those with test anxiety might suffer from racing thoughts
  • circle3 They might not be able to concentrate
  • circle3 Racing heart
  • circle3 Nausea
  • circle3 Feelings of dread
  • circle3 Headaches
  • circle3 Panic attacks
  • circle3 Helplessness
  • circle3 Anger
  • circle3 Disappointment
  • circle3 In some severe cases, people might drop out of school to avoid the feelings of anxiety
  • circle3 Sence of being a failure
  • circle3 Low self-esteem
  • circle3 Substance abuse

Test anxiety is almost a type of performance anxiety. Even if you have worked hard on studying for weeks or months, having test anxiety could cloud and derail all your hard work.

What are the symptoms of test anxiety?

There are a few different factors that come into play with test anxiety. It could be a combination of things that makes people suffer from severe anxiety during tests but the following are some of the main causes of test anxiety.

Being afraid of failure is a major cause of test anxiety. An individual might be so afraid of failure, that they put a lot of pressure on themselves. Passing the test might be tied in with their self worth, and this can cause severe anxiety.

A history of failing tests can also cause test anxiety. Even if you studied well, you might have been so anxious that you couldn’t remember what you studied and failed your test. This could lead to a cycle of fear and even more anxiety every time you write a test.

Being unprepared for a test can also cause test anxiety. If you haven’t studied well you might also be extremely anxious for your test.

There are a few things that you can do to help you feel calmer for a test.

  • circle3 Study well and be prepared
  • circle3 Get enough sleep
  • circle3 Take deep breaths
  • circle3 Think positively about yourself, fight negative thinking
  • circle3 Don’t expect perfection
  • circle3 Sometimes medication might be prescribed by a psychiatrist

If test anxiety has become debilitating and is affecting your life, please contact us today. Cognitive Behavioral Therapy has been shown to be really helpful for those who are suffering from test anxiety. Remember test anxiety can be treated. You can get help and feel confident when writing tests. The Anxiety Disorders Clinic would love to help you find peace an inner calm.

Specific Phobias

Specific Phobias

Having Specific Phobias is a type of anxiety disorder. This can be an extreme, irrational fear or an aversion to the phobia.  Everyone experiences fear at times. But with a phobia, you will experience dread or panic when faced with a specific object or situation. These irrational fears can affect a person’s work, relationships, schooling, and life. You might even not enjoy life anymore because of your phobia.

Having a specific phobia is different from Generalized Anxiety Disorder. A person will experience an irrational intense fear of something. Such as spiders for example.  The person might even anticipate being confronted with their phobia. They can’t control the fear that they feel towards the object or situation. A person might realize that their phobia is irrational but they can’t help feeling the dread that the fear. The object might also not pose any danger towards the individual. The individual will avoid their phobia at all costs. Living like this can be extremely debilitating. The person can suffer extreme anxiety because of their specific phobia.

Specific Phobia Facts

  • circle3 5% of children suffer from a specific phobia
  • circle3 16% of 13-17 years olds suffer from specific phobias
  • circle3 3%-5% of older individuals suffer from specific phobias
  • circle3 Women are more likely to have a specific phobia than men.

Types of phobias

  • circle3 Animal phobias ( spiders, dogs, sharks)
  • circle3 Situational phobias ( Elevators, planes, driving or being stuck in an enclosed space.)
  • circle3 Natural phobias (Storms, water, heights)
  • circle3 Injections or blood phobias (Scared of medical procedures, of needles, of seeing blood)

Symptoms of phobias

  • circle3 Sweating
  • circle3 Racing heart
  • circle3 Dry mouth
  • circle3 Nausea
  • circle3 Shaking
  • circle3 Trouble breathing
  • circle3 Trouble breathing
  • circle3 Chest tightening
  • circle3 Chest pain
  • circle3 Overwhelming fear or anxiety
  • circle3 Needing to escape
  • circle3 Fear of losing control
  • circle3 You might know that your fear is irrational but you can’t stop feeling the way you do.

What are the treatment options for phobias?

There are a few treatment options available for those who suffer from specific phobias. Treatments that work the best are:

  • circle3
    Cognitive Behavioural Therapy
    CBT is where a psychologist will help you focus on your thoughts and how it influences your feelings and behavior. Often times you will be taught how to think in a more positive and rational way. CBT is a very effective form of therapy for many people. You might also over time slowly be exposed to your fear.
  • circle3
    Medication
    Medication might be used in conjunction with CBT. Antidepressants are often used to help people who might be struggling with phobias. Anti-anxiety medication can also be prescribed to help the individual feel calm during times of distress.

    If you or anyone that you know if suffering from specific phobias, seeking professional help can really help an individual to live a life free from fear. Phobias can leave a person feeling so distressed that their lives are affected. If you feel this way call the Anxiety Disorders Clinic today for professional help, from caring therapists.

Compulsions

Compulsions

Compulsions can be defined as repeating physical or mental actions that an individual feels compelled to do according to their own strict rules. There are millions of people who suffer from some form of compulsion. These compulsions might affect a person’s work, health, and relationships. Sadly people with compulsions persist with their compulsions, even though it affects their lives negatively. Compulsions can become all-consuming and can make it very difficult to live a normal life for the individual.  The person might not want to repeat these compulsions and view that as irrational, but they still have a strong inner drive to do so, that overrides their resistance. 

A common compulsive behavior is washing hands. A person might have the compulsion to wash their hands because they are afraid that they might contaminate loved ones or themselves with germs. Their hands might “feel” dirty, therefore they keep washing their hands until they “feel” right. This is a heightened sense of responsibility to protect loved ones, which often results in strict rituals.

If you would like to read a little more information on which compulsions seem to be the most common you can have a look at this article published by the National Institute for Health and Clinical Excellence. https://www.ocduk.org/overcoming-ocd/nice-guidelines-for-the-treatment-of-ocd/

What are examples of compulsive behaviors?

  • circle3 Hoarding
  • circle3 Mental reassurance of trying to remember a specific event that happened either in the past or on the same day.
  • circle3 Excessive hand washing
  • circle3 Mental rituals like counting or checking things
  • circle3 Checking things such as the stove, switches, the car, or taps
  • circle3 Checking that items are arranged in the correct order or arranged just right.
  • circle3 Saying specific words out loud or quietly
  • circle3 Avoiding dangerous objects such as kitchen knives.

These compulsions are normally acted out, to soothe the obsessions in the individual’s mind. For example, they will lock knives away, in fear of stabbing a loved one.

It’s also interesting to note that compulsions can be anything. They can be other things not identified on this list.

Seeking constant reassurance could also be a form of compulsion. For example, the individual could ask a loved one if they locked the door, closed the taps if they still love them constantly. They will keep asking to keep receiving reassurance. Any relief that the individual receives from their compulsion is short-lived. This eventually will get worse over time and become an unending cycle of obsessions and compulsions (OCD)

The cycle starts like this :

  • circle3 Intrusive or obsessive thoughts
  • circle3 Anxiety
  • circle3 Compulsions
  • circle3 Temporary Relief

Compulsion Facts

  • circle3 Approximately 2.2 million people struggle with OCD in America
  • circle3 Both men and women suffer equally from OCD
  • circle3 30% of people notice that their OCD symptoms started during childhood.
  • circle3 OCD tends to run in families.

What are the treatment options for compulsions?

  • circle3 Medication, antidepressants seem to help those who suffer from OCD
  • circle3 CBT is a form of therapy that will help you to view your thoughts in a positive way. Therapists can help you to identify your obsessive thoughts, and see which thoughts are irrational and why.
  • circle3 Talk therapy
  • circle3 Support groups

What should you do if you are experiencing compulsions?

If you are experiencing any of the above, call us today to make an appointment. OCD can be treated with different types of therapies. You don’t have to suffer in silence. We understand that this can be a very scary and real problem, that be debilitating. It is comforting to know that OCD can be cured, even those who might still suffer from OCD, therapy can really help. You can live a normal life with relief from OCD.

OBSESSIONS

Obsessions

Obsessive anxiety disorders

Obsessive anxiety disorders can be very difficult to live with. One that many people struggle with is Obsessive Compulsive Disorder, also known as OCD. There is also Obsessive Love Disorder. This can be a very debilitating mental health issue to live with. If you suffer from OCD you will experience unreasonable thoughts as well as fears, that can lead to obsessive behaviors.  People who have OCD might have a fear of germs, therefore they might wash their hands obsessively. Or you might have a compulsion to arrange certain objects in a specific order. You might have obsessions or compulsions or both. This can cause a lot of distress for those who suffer from OCD.

Those who have OCD often obsess about thinks that people wouldn’t normally worry about.  It is not about a person’s character but rather symptoms of an illness. It’s interesting to note that compulsions are often ways to cope with the obsessions a person might be experiencing. OCD can affect anyone at any time. The exact cause of OCD is unknown but certain factors such as a person’s history, biology, and life experiences can contribute towards it.

What are the symptoms of OCD?

  • circle3 Compulsive behavior
  • circle3 Social isolation
  • circle3 Agitation
  • circle3 Compulsive hoarding
  • circle3 Meaningless repetition of words
  • circle3 Hypervigilance
  • circle3 Repetitive movements
  • circle3 Ritualistic behavior
  • circle3 Anxiety
  • circle3 Apprehension
  • circle3 Guilt
  • circle3 Fear
  • circle3 Depression
  • circle3 Panic Attacks
  • circle3 Nightmares
  • circle3 Obsessive thoughts

If you are suffering from the above symptoms, you might feel embarrassed and ashamed, as people might not always understand OCD. Feeling this way can make it difficult to ask for help. It might be taking over your life, as obsessions and compulsions take time. The good news is that there is help for those who suffer from OCD. The choice is yours, but we would love to help you manage your OCD

The following treatments are available for OCD.

  • circle3 Cognitive Behavioural Therapy (CBT) works very well for OCD. CBT teaches you how your thoughts and feelings, as well as your behaviors all, work together. You will also learn how to think in a more positive way. With CBT you will learn how to manage stress and work on realistic thinking. Talk therapy can also help. Talking about you feel, can make you feel less alone.
  • circle3 There are also OCD support groups which are very helpful. You might feel alone if you have OCD but seeing others who are struggling with the same issues as you can help you feel less isolated and alone. Sharing experiences can also help you to learn from others.
  • circle3 Medications are also helpful for OCD. Antidepressants are often used to treat OCD. Anti-anxiety medications are less effective.

OCD facts

  • circle3 OCD affects 2% of the population
  • circle3 OCD usually affects families
  • circle3 OCD can start at any age
  • circle3 OCD affects men and women equally
  • circle3 Those who have OCD often exhibit abnormal metabolic activity rates in the frontal lobe and at the basal ganglia of the brain.
  • circle3 Those who have OCD often have clinical depression and panic attacks.

Seek help now to feel better

If you are struggling with Obsessive Compulsive Disorder and you would like to seek help, please contact us today. We would love to help you manage your symptoms and help you to feel better. You don’t have to face this alone.

Trauma

Trauma

What is trauma?

The dictionary defines trauma as “a deeply distressing or disturbing experience.” Trauma makes life difficult to cope with. You might feel hopeless, and have low self-esteem from the traumatic event. Trauma can be very complex and cause deep emotional pain. This could affect a person throughout their life. If you are experiencing trauma from a past event or a recent event, you might be feeling very alone, depressed, angry, afraid and distressed. Upsetting memories could be haunting your dreams at night, and you might not be able to trust other people. These are some of the symptoms of trauma. 

Trauma can affect anyone. It doesn’t discriminate, and people all over the world have experienced trauma.  What happened to you is unique, and painful, whatever traumatic event you have experienced, know that you can seek help and slowly begin to heal. 

What are the symptoms of trauma?

  • circle3 Sadness
  • circle3 Anger
  • circle3 Fear
  • circle3 Shame
  • circle3 Denial
  • circle3 Insomnia
  • circle3 Emotional outbursts
  • circle3 Difficulties in maintaining healthy relationships
  • circle3 PTSD
  • circle3 Depression
  • circle3 Anxiety
  • circle3 Substance abuse
  • circle3 Disassociative disorders

Physical Symptoms could include

  • circle3 Dizziness
  • circle3 Nausea
  • circle3 Either sleeping too much or not enough
  • circle3 Headaches
  • circle3 Gastrointestinal problems
  • circle3 Not wanting to eat or binge eating

What causes emotional and psychological trauma?

Emotional and psychological trauma can be caused by different things.

Perhaps a one-time event, that happened during your childhood, such as an attack, an injury, severe illness, abuse (sexual or physical) or an accident caused you to feel traumatized. This is especially true if what happened was unexpected.

You could also experience ongoing trauma that does not stop. For example if you are in an abusive relationship, or grew up in an abusive home. You can also experience ongoing trauma if you live in a war-torn country or a dangerous area. Trauma can also be a bit more subtle though. For example, a recent breakup, a divorce or the death of a loved one. This can also happen if you have experienced a surgery recently or in the past, that left you feeling traumatized.

What treatment options are there for trauma?

When it comes to trauma, you might need psychological help for longer periods of time. Patience will be needed. This might not be the answer that you were hoping for, but there is hope and you can begin to feel human again and cope. You will begin to feel better again slowly but it is also not uncommon to still have memories of the traumatic event at times. Those who have survived trauma will do well with therapists that can help them to heal. 

Different types of therapies include:

  • circle3 CBT- Cognitive Behavioral Therapy
  • circle3 Talk Therapy
  • circle3 Eye movement desensitization
  • circle3 Mindfulness
  • circle3 Hypnosis
  • circle3 Art therapy
  • circle3 Medications
  • circle3 Yoga

When should you seek professional help?

  • circle3 When you start to have trouble functioning at work or at home normally
  • circle3 Using alcohol or drugs to feel better
  • circle3 Feeling emotionally numb or disconnected from people in your life
  • circle3 Suffering from fear, anxiety, and depression
  • circle3 Suicidal thoughts
  • circle3 If you keep reliving the traumatic memories in your mind and are having nightmares or flashbacks.
  • circle3 Avoiding anything that reminds you of the trauma
  • circle3 Struggling to trust people

What should you do?

If you are experiencing any of the above, please seek professional help. You do not need to suffer alone. Being a trauma survivor is a huge feat. You survived something which people should never have to face. Trauma survivors have an inner strength which is very special. We would love to help you at the Winnipeg Anxiety Clinic. You can feel safe again and live a meaningful life.

PANIC

PANIC

panic attack

If you have ever had a panic attack, you will know that it is extremely frightening. Your throat feels as if it’s about to close, your heart races, you might get dizzy, and you might even feel as if you can’t breathe. The panic attack itself can give rise to more anxiety. Panic Disorder is an anxiety-related problem that many people experience at some point in their lives. If you are experiencing symptoms of Panic Disorder, you are not alone. Winnipeg Anxiety Clinic provides the best therapy for panic attacks upon panic disorder counselling.

What is Panic Disorder?

Panic Disorder is an anxiety-related disorder where you suffer from a number of panic attacks at unexpected times. A panic attack is a feeling of intense fear, which you might experience emotionally or physically. You can experience a panic attack, even if there is no immediate danger. Panic attacks are not life-threatening, even though they feel like they are. Some people experience panic attacks once or twice in their lives, depending on stressful situations, but if you have reoccurring panic attacks and live in fear of your next attack, you might possibly be suffering from a Panic Disorder. In this context, specialized panic attacks therapy can be helpful.

What are the symptoms of Panic Disorder?

  • circle3 A feeling of intense fear
  • circle3 Fear of death
  • circle3 Headache
  • circle3 Dizziness
  • circle3 Heart palpitations
  • circle3 Chest pain
  • circle3 Tingling in extremities
  • circle3 Numbness
  • circle3 A feeling of detachment or unreality
  • circle3 Sweating
  • circle3 Shaking
  • circle3 Chills
  • circle3 Hot Flashes

Apart from these panic attack symptoms, you can also experience chest pain, numbness, sweating, shaking, chills, and hot flashes. If you experience these symptoms on a regular basis, then we strongly advise you to make an appointment for panic attack symptoms treatment. Being in constant fear is a terrible feeling, and we can help you through our panic disorder counselling in Winnipeg. It would always be wise to see a psychologist to rule out any health problems that could affect your mental condition.

What are treatment options for Panic Disorder?

  • circle3 Talk Therapy: Talk therapy will help you see that your panic attacks are not physically dangerous. A psychologist will help you with tips on how to calm yourself down when you are about to experience a panic attack. Knowing certain breathing and relaxation techniques can also help you to stay calm. Panic attacks can also develop over time due to past traumas. Speaking about yourself and your past can help you face past traumas that could be contributing to your panic attacks. Or if you are currently in a stressful situation, talking about how you feel could really help. Did you know? Cognitive therapy for panic attacks can also treat your condition.
  • circle3 Medication: In some cases, you might need medication. A psychiatrist can help you decide if medication is the right course for you. You could be prescribed an Antidepressant or Anti-Anxiety medication.
  • circle3 Self Care: Many people neglect themselves when they are stressed out. Taking up calming activities such as Yoga or painting can help you reduce stress levels. Exercise, enough sleep and staying away from things such as Caffeine, Alcohol, and Drugs can also help in reducing panic attacks.
  • circle3 Surround yourself with friends and loved ones: Don’t suffer in silence. Let others know that you are suffering from Panic Disorder. This can also help you feel supported by those who love you.
  • circle3 Be patient: It can take some time to be free from Panic Disorders. Studies have shown that many people feel better after weekly therapy sessions. Within 10-20 panic disorder counselling sessions in Winnipeg Anxiety Clinic, you should be feeling much better.

Remember that you are not alone. There are many people who feel the same way that you do. Life is stressful, and at times, stress catches up with us in the form of Panic Disorders. Know that you can get panic disorder treatment, and you can heal. Allow us to help you with our professional panic attacks therapy. Don’t let yourself suffer in silence, we are here to help.

Generalized Anxiety

Generalized Anxiety

What is Generalized Anxiety?

If you worry constantly about a number of different things, to the extent that it affects your daily life, you could be suffering from Generalized Anxiety disorder. People who struggle with Generalized anxiety may worry about constant doom, and that the outcome of any situation will be a bad one. 

People with GAD often worry more than they need to about money, illness, family, and work. They also struggle to control their worry and anxiety. It can become extremely debilitating. You will be diagnosed with GAD if you have the following symptoms for 6 months, and you worry about things on most days. You only need to have 3 of the following symptoms to be diagnosed with this disorder.

Symptoms of GAD​

  • circle3 Pain in your back
  • circle3 Fatigue, lightheadedness, sweating
  • circle3 Irritability, hypervigilance, restlessness
  • circle3 Unwanted thoughts and not being able to concentrate
  • circle3 Emotional distress, constant worry, insomnia, nausea, heart palpitations, going over thoughts, trembling.

If you experience these symptoms it might be time to see a psychologist, to help you cope with how you feel. GAD can be a very scary disorder to live with.  We at the Winnipeg Anxiety Clinic would love to help you lead a happier life with less worry. 

What are the treatment options?

  • circle3 Cognitive Behavioral Therapy is a talk therapy that has been very effective with people who suffer from GAD. With CBT your psychologist will help you to focus on specific negative thought patterns, and then help you to think in a more positive way.
  • circle3 Mindfulness Therapy has also been shown to have great results for those with GAD. You will turn your attention inwards to help you manage physical and mental symptoms.
  • circle3 Talk Therapy can also be used to treat GAD. You will be able to open up to your psychologist about how you feel and why you feel a certain way.
  • circle3 Medications are also sometimes needed to treat GAD. A psychiatrist will be able to prescribe a medication that can help you cope. SSRIs have been shown to be effective in treating GAD.

What can you do to help reduce symptoms of GAD?

There are also many things that you can do at home to help relieve symptoms of Generalised Anxiety Disorder.

  • circle3 Exercise: Exercise is a good thing to do, to help you cope with anxiety. Studies have shown that aerobic exercises for 15-20min a day improve your mood as well as cardiovascular health. A brisk walk, a jog or riding bike can be great ways to boost your mood.
  • circle3 Healthy eating: By eating foods that are healthy, you will also be giving your body the nutrients it needs to cope with feelings of depression and anxiety.
  • circle3 Relaxation techniques are also very helpful for self-care at home. You could perhaps take up Yoga, or learn breathing techniques for when you are feeling worried.

Some interesting facts about GAD

Controlled separation involves a mediator to control and guide the situation for avoiding a divorce. The mediator is usually a therapist.

  • circle3 6.8 million adults suffer from Generalised Anxiety Disorder in America.
  • circle3 Women are twice as likely to suffer from GAD than men.
  • circle3 GAD can start gradually and get worse through the course of a person’s life. It usually starts in childhood and gets worse during middle age.
  • circle3 The exact cause of GAD is unknown but certain factors play a role, such as family background, genetic history, stressful situations, and experiences that you have had in life.

Call us today

If you are suffering from GAD please contact us. Our professional team of caring psychologists would love to help you lead a life free from constant worry and anxiety. 

Winnipeg Anxiety Clinic is here for you.