Stress Management Specialists Stafford VA

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Roger J. Pasternak
(540) 899-9826
Mental Health Resources
Fredericksburg, VA
Services
Individual Psychotherapy, Psychological Assessment, Forensic Evaluation (e.g., mental competency evaluation)
Ages Served
Adults (18-64 yrs.)
Children (3-12 yrs.)
Adolescents (13-17 yrs.)
Education Info
Doctoral Program: Alliant International University - San Diego
Credentialed Since: 2002-08-15

Data Provided By:
Gushurst Rob Phd
(540) 371-3940
1011 Clearview Ave
Fredericksburg, VA
Industry
Mental Health Professional, Psychologist

Data Provided By:
J. Mike Fray
(540) 899-7762
P.O. Box 7242
Fredericksburg, VA
Education Info
Doctoral Program: Texas Tech U
Credentialed Since: 1980-02-11

Data Provided By:
Gratzick Counseling & Tutoring
(540) 371-7762
1406 Princess Anne St
Fredericksburg, VA
Industry
Mental Health Professional

Data Provided By:
Elisabeth Jerome
(540) 735-0560
2217 Princess Anne Street
Fredericksburg, VA
Education Info
Doctoral Program: University of Virginia
Credentialed Since: 2011-05-03

Data Provided By:
Heidi C. Donovan
(540) 373-1200
Riverside Counseling
Fredericksburg, VA
Services
Adjustment Disorder (e.g., bereavement, acad, job, mar, or fam prob), Anxiety Disorder (e.g., generalized anxiety, phobia, panic or obsessive-compulsive disorder), Mood Disorder (e.g., depression, manic-depressive disorder)
Ages Served
Adolescents (13-17 yrs.)
Adults (18-64 yrs.)
Education Info
Doctoral Program: Florida State University
Credentialed Since: 2005-08-15

Data Provided By:
Riverside Counseling
(540) 373-1200
406 Chatham Square Office Park #20 1
Fredericksburg, VA
Industry
Mental Health Professional

Data Provided By:
Lawrence Borden Lee
(540) 370-4468
1965 Jefferson Davis Hwy
Fredericksburg, VA
Specialty
Psychiatry

Data Provided By:
Behavioral Healthcare of Fredericksburg
(540) 310-0797
312 Progress St Ste 100
Fredericksburg, VA
Industry
Mental Health Professional, Psychologist

Data Provided By:
Counseling Services
(540) 373-2320
305 Hanson Ave Ste 140
Fredericksburg, VA
Industry
Mental Health Professional

Data Provided By:
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6 Steps to Reduce Anxiety

Most of us, at one time or another, will worry. Whether we worry about something minor, such as meeting a deadline, or we worry about something more life-changing, such as finding a job so that we can pay our bills, worry is part of every day life. For the most part, a certain level of worry and anxiety is healthy and helps us deal with challenges that require our attention to get ourselves into a place that is more safe, more stable or more emotionally balanced. All of that said, too much worry or anxiety can cause undue stress and too much stress can negatively impact our health in both the short- and long-term.

As a result, it is best to deal with worry and anxiety in a constructive way so as to reduce and manage the stress it causes. Here’s how:

Pinpoint the Cause. Something triggers our anxiety and gives us reason to worry. Identifying the source of your concern will help you to evaluate what would be a constructive reaction or way to handle the situation. Journal Your Concerns. Once you have identified the cause of your worry, you should take a few minutes to journal your feelings. Ask yourself some of the following questions: Why am I worried about this situation? Has something happened in the past that is causing me to worry about this situation? What are my biggest fears? What outcome would be optimal? What would be a worst-case scenario? How will the worst-case scenario impact me and/or my family? Although talking to others about your concerns can be helpful, free-flow journaling helps you to tap into your sub-conscious, where some of your deepest concerns reside. This will help you to understand where the source of your fears are coming from and whether or not they are based on your current situation or rooted in fears from your past. Assess the Validity of Your Fears. Once you have documented your feelings and concerns, take a moment and assess their validity. Are they based in reality? Do they directly impact your life? Are you blowing a situation out of proportion? Are all of your fears hypothetical or are they based on real experience? Asking these questions will help you assess how much of your fears are based on realistic concerns and how much are built out of fear itself. Assess Your Ability to Control the Situation. Once you assess how much of your fears are reality based, you then need to decipher whether or not there is something you can actively do to address the situation. Is any part of the situation under your control? If no part of the situation is under your control, acknowledge that and find ways to let go (see #6). If, however, there is a part of the situation that you can control, think about the various ways you can address it and how you can best alleviate your anxiety. Take Action. It is now time to take action. If your solution requires several steps, then set a goal and make a plan with deadlines. Taking action moves us from a mode of fear and the role of “victim” into a mode of “a...

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