Sara Goetz - Mental Health and Wellness: Ways to Be Proactive Adn Focus on Anxiety and Depression Prevention Vs. Coping with It After Symptoms Happen

MENTAL HEALTH
AND WELLNESS

WAYS TO BE PROACTIVE ADN FOCUS ON ANXIETY AND DEPRESSION
PREVENTION VS. COPING WITH IT AFTER SYMPTOMS HAPPEN

SARA GOETZ

Psychotheraphist and Holistic Wellness Coach

Copyright 2021 Sara Goetz.

All rights reserved. No part of this book may be used or reproduced by any means,
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except in the case of brief quotations embodied in critical articles and reviews.

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ISBN: 978-1-9822-7054-4 (sc)

ISBN: 978-1-9822-7053-7 (e)

Library of Congress Control Number: 2021912602

Balboa Press rev. date: 07/09/2021

Contents

Most therapists focus on discussing the problem and what coping skills might help after the symptoms occur. This is negative and reactive versus being proactive and focusing on solutions and clients strengths. Focusing on the positives, self-awareness, solutions and strengths, gives the control back to the client because they are being proactive and developing healthy life habits for mental, physical, emotional and nutritional health. You have the power to change your life. There are natural, holistic things you can do to help!

Lord Jesus, thank you for your support, guidance and ideas on what to include in this book so that I am able to help as many people as possible while spreading information and suggestions on how individuals can positively transform their life.

I am so very grateful for my kids who are my life. Thank you for being patient, supportive and helpful while Ive worked on this book. You two are awesome and Im blessed to have you in my life. I love you to the moon and back.

Other products offered by Sara Goetz include online
8 - week holistic, strategic therapy programs for teens,
adults and families. To find out more email the author at

and goetzwellness.com.

This feeling will pass. The fear is real but
the danger is not. Cammie McGovern

Excessive worrying

Feeling Agitated

Restlessness

Fatigue

Difficulty Concentrating

Racing Heart

Dizziness

Nausea

Lump in the throat

Heart palpitations

Sudden weight loss

Feel like passing out

Sweating

Shaking

Knot in stomach

Body jolts

Restless legs

Night sweats

Head pressure

Bloating

Depersonalization

Memory loss

Weak limbs

Hot flashes

Body pain

Difficulty breathing

Giddiness

Eye strain

Eye tics

Tightness

Numbness

Facial tics

Stuck thoughts

Cold chills

Headaches

Brain zaps

Falling sensation

Sweating

Shaking

Knot in stomach

Weak legs

Blurred vision

Lightheaded

Ringing in ears

Crazy thoughts

Yawning

Chest pressure

Tight band around the head

Hearing loss

Trauma

Financial Stress

Stress from quarantine or fear of the pandemic

Side effect of medication

Stress due to illness, work, issues with friends, school, family issues.

Things not going as planned or expected

Worried about what others think about you

Side effect of drug use

Lack of sleep

Caffeine

Alcohol

Skipping meals blood sugar drop

Negative thinking

Social events

Conflict

Public events or performances

Soda

Chemicals found in foods

Preservatives

Happiness can be found even in the
darkest of times, if one only remembers to
turn on the light. Albus Dumbledore from
Harry Potter and the Prisoner of Azkaban

Trouble concentrating or memory loss

Fatigue

Feelings of guilt or worthlessness

Hopelessness or helplessness

Pessimism

Insomnia or sleeping too much

Irritability

Overeating or appetite loss

Restlessness

Persistent sad, anxious or feelings of emptiness

Not caring or loss of interest in things you once cared for

Suicidal thoughts or attempts

Feeling stuck in a bad/unfulfilling job

Trauma Physical, mental or verbal abuse

Conflict

Certain medications side effects

Grieving a death or a loss

Major events

Serious illness

Alcohol

Caffeine

Drug use

Theres a fine line between reflecting and analyzing ones thoughts, feelings, and situations that have happened. Reflecting on what happened, why something triggered a reaction or how you might want to respond differently in the future is a great way to learn and grow. Reflecting is a light, non-judgmental way to review a situation. Analyzing a situation takes reflecting to a much deeper, self-sabotaging mental space. Not much, if anything at all, is learned from analyzing because this leaves the person feeling awful about the situation and about oneself.

I have noticed with my patients, that light reflection at the end of the day can be very useful. Reflecting on the good things that happened that day can leave the individual feeling accomplished and have a positive impact on their confidence and self-worth. Reflecting on the negative things that happened that day or the issues that triggered anxiety or depression symptoms can help the individual make changes to their daily schedule to avoid triggers or treat them like exposure therapy and use proactive tools to cope with triggers in a healthier way.

Look at the last few days and notice times when you analyzed a situation, event, conversation, or something that might be coming up. Now look back and notice times when you reflected on situations, events, conversations or something coming up. Can you notice a difference in how you physically and mentally felt between the times you reflected versus the times you analyzed something?

Not until we are lost do we begin to understand ourselves. Henry David Thoreau

When one overthinks to the point where they cant make a decision because they are so focused on making the perfect decision, its as though they are mentally paralyzed. There might not be a perfect option or choice and analyzing our situation to the point that it is almost impossible to make a choice is very common for individuals who have anxiety or depression. Again, reflecting on the situation and the options is a good thing but ruminating or analyzing takes reflecting to an unhealthy level.

This will often lead to an increase in self-doubt, skepticism, anxiety and depression symptoms. Being unable to make choices in our lives, or feeling as though we arent going to make the right choice, can be extremely frustrating. In these situations, high levels of stress hormones can be released and over time these times of analysis paralysis can negatively impact the individual physically as well as mentally.