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NYT Article

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Hot to recognize and help your teen with toxic friendships

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How to Help Your Teen Manage Toxic Friendships

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Identify harmful relationships and help teens build healthy peer connections.

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See the stats on college kid depression and the majors with the most depressed college students

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College is typically one of the most exciting times in a young person's life-and also one of the most stressful. Positive experiences of connection, learning, and independence are counterbalanced by academic and social pressures. On top of that, college students are facing the challenges of being away from home for the first time.

As a result, depression in college is common. In fact, a 2024 Healthy Minds survey found that college depression is more prevalent than anxiety, eating disorders, or self-harm. In fact, close to 40 percent of college students reported moderate or severe depressive symptoms. Moreover, research based on Healthy Minds data found that LGBTQIA+ college students are more than three times as likely to report depression as their straight, cisgender peers.

Key Takeaways

Depression is the most common mental health condition among college students, with anxiety a close second.

Two-thirds of students who drop out of college do so for mental health reasons.

Top stressors for college students include loneliness, academic pressure, and disrupted eating and sleeping routines.

To overcome college depression, students are accessing mental health services and practicing self-care.

How Many College Students Have Depression?

The new Healthy Minds report on college depression surveyed 100,000-plus college students from 200 universities across the United States. The report included the following stats:

19 percent reported severe depressive symptoms

38 percent reported moderate or severe symptoms of depression

34 percent reported moderate or severe anxiety symptoms

26 percent reported having engaged in self-harm

13 percent had considered suicide

Another 13 percent reported eating disorders

1 in 5 reported that emotional or mental difficulties have hurt their academic performance

Furthermore, another study comparing 2013 and 2022 data found that students' mental health has steadily declined over the past decade. The research showed that the number of students reporting conditions such as major depression and anxiety disorder had increased by 50 percent over that time span.

In addition, the study looked at mental health among specific groups of students. Mental health worsened among all ethnic and racial groups over the eight years. American Indian/Alaskan Native students experienced the largest increases in depression, anxiety, and suicidal ideation. And students of color were the least likely to access treatment.

The Most Depressed College Students by Major

While college students across all areas of study experience depression, some majors in particular seem to be associated with depression. A survey by the higher education research group Degreechoices found that college students with the following majors reported the highest increases in depression between 2019 and 2024:

1. Medicine

2. Law

3. Social work

4. Engineering

5. Business

6. Nursing

7. Pre-professional

8. Natural science or mathematics

9. Humanities

10. Social sciences

Know the Facts

Depression among medical students increased by 35 percent between 2019 and 2024.

Which Students Are Most Vulnerable to College Depression?

In addition to their major, students can be more vulnerable to depression due to other factors. The following groups experience higher rates of both anxiety and depression on college campuses:

Low-income students

Students of color

Female students

LGBTQ students

Students who are caregivers for children or other adults.

College Depression Stats in LGBTQ Students

Yet another study looked at college depression increases between 2007 and 2022. Researchers found that LGBTQIA+ students were 3.18 times more likely to report depression than cisgender, heterosexual students. On average over the 15 years, 26.85 percent of LGBTQIA+ college students reported depression, versus 8.53 percent of cishet students. These students reported experiencing discrimination and not feeling a sense of belonging in their school community, contributing to their depressive symptoms.

LGBTQIA+ students with depression were twice as likely to seek therapy compared to their peers. But they were also only half as likely to seek support from family members. Unfortunately, this population experiences high rates of rejection from family members-leading many to find what's known as chosen family.

Dropping Out of College Due to Depression

Withdrawing from college due to depression is also becoming a frequent occurrence among young adults. According to the National Association for Mental Illness, 64 percent of college students who dropped out do so because of mental health disorders. Moreover, half of those who ended up leaving college with depression hadn't accessed any mental health services while on campus.

According to a 2024 Gallup poll, 35 percent of college students nationally report they have considered leaving their program in the past six months. Emotional stress (54 percent) and mental health reasons (43 percent) were the top reasons they cited for thinking about dropping out of college.

Why Depression in College Students Is Rising

Depression in college students had become increasingly prevalent, with counseling services unable to keep up with college depression rates. Coming of age in a world struggling with vast political and economic divisions, climate change, and systemic racism has left many young adults feeling hopeless about their own future and the future of the planet. Furthermore, Gen Z has been branded "the loneliest generation," due in large part to the growing lack of face-to-face connection in favor of less meaningful online interactions.

College students report that their most common stressors include:

The Good News About College Depression

There is some good news about depression in college students. For one, the 2024 Healthy Minds survey found that rates of anxiety, depression, eating disorders, and self-harm have all gone down slightly since 2023 survey. And the 2023 stats showed slight improvements from 2022.

In addition, more students with depressive or anxiety symptoms (61 percent vs. 60 percent in 2023 and 59 percent in 2022) are opting to start mental health therapy or counseling. And stigma around mental healthcare remains fairly low. Only 7 percent of college students reported that they would think less of someone who has received mental health treatment.

How to Cope with Depression in College

Given the pressure of college, it's hard for students to find effective ways to cope with college depression and stress. A Jed Foundation study on college kids and depression found that 60 percent of students have difficulty coping with stress in a healthy way. Instead, they often turn to unhealthy coping mechanisms. Substance abuse continues to be the most common negative coping mechanism for college students.

However, many students are doing self-care practices that support their well-being, even as depression on college campuses rises. When asked how to cope with depression in college, below are some of the best and most effective approaches that students reported using, whether they were at home or on campus. All of these methods are scientifically validated, meaning that research has demonstrated their ability to enhance mood and reduce cortisol (the stress hormone).

Mindfulness, including meditation, yoga, and breathing exercises

Establishing daily routines and organizational systems in order to stay focused and on track

Limiting exposure to news and media

Positive reframing-looking at situations in a more hopeful light

Taking breaks from coursework to do relaxing hobbies, such as reading or drawing

Engaging in positive social media interactions

Playing with pets

Journaling about their emotions and experiences

Physical exercise; sedentary habits in college students is directly linked with higher depression rates

Getting outdoors and connecting with nature

Sleeping more-seven to nine hours per night is ideal

Counseling, on campus or through telehealth

Listening to music-the Jed Foundation survey found nearly three-quarters of college students used this tool to support their emotional health

Connecting with family and friends, either in person or virtually

Furthermore, it's important for young adults to recognize that "it's okay to not be okay." When young people practice self-compassion and self-acceptance rather than ignoring or judging their difficult emotions, they are building resilience that will support them now and into the future.

Treatment for Depression in College Students

In summary, if a student is failing college because of depression, or is struggling in their daily functioning at school, they need more support than campus counseling services are typically able to provide. In these cases, outpatient or residential programs may be necessary to address the effects of depression on college students.

Newport Institute specializes in guiding young adults to sustainable healing through tailored treatment plans. Our approach to treatment for depression in college students encompasses clinical, experiential, academic, and life skills modalities. We support young people to find self-worth, healthy coping skills, and a sense of purpose and meaning.

If you or someone you love is experiencing depression, anxiety, suicidal thoughts, or other mental health symptoms, we can help. Contact us today to learn more about our integrated approach.

Frequently Asked Questions

How many college students are depressed?

Which college students are more likely to be depressed?

How many students drop out of college due to mental health problems?

Why are college students so depressed?

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Depression in College Students: New Statistics and Research

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Depression in college students is on the rise, due to academic and social pressures, as well as COVID-related stressors.

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School Refusal - When to Take It Seriously

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School Refusal - When to Take It Seriously

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Reasons for School Refusal in Teens | Newport Academy

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School refusal can be a sign of fear, anxiety, or distress.

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Teen Truancy: The Causes, Consequences, and Mental Health Impact of School Absenteeism

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Explore the causes of chronic absenteeism and how to support academic and emotional recovery.

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Mental Health related reading list

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Your Mental Health Reading List for 2025

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Excited for a new year of reading? We asked our experts to share their favorite books on mental health and well-being. Here are their recommendations to add to your TBR.

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Are accommodations making your child more anxious?

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Schools Are Accommodating Student Anxiety — and Making It Worse

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Removing stressors robs students of growth opportunities, writes TC’s Ben Lovett and his co-author Alex Jordan

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Find examples of ICE "warrants" vs. true Judicial Warrants, learn what you have a right to say and not say, learn what to do if they knock at your door or pull you over, and create a safety plan

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Know Your Rights: If You Encounter ICE - National Immigrant Justice Center

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All individuals in the United States have rights, regardless of immigration status. The following information can help you protect yourself and your

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Young women and teen girls are developing tics such as explosive vocal utterings and involuntary muscle contractions and twitching.

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Resilience Building Blocks

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8 Danger Signs of Zombie Scrolling and How to Protect Yourself

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Zombie scrolling has a negative impact on the mental health of young adults. Learn how to break phone addiction and stop mindlessly scrolling.

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Helping your kid stay safe and save face

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At some point, a teenager may find themselves in an uncomfortable or dangerous situation. The X Plan is a simple solution to ensure teen safety.

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This is a list of providers with no waitlist and taking new clients - at the time of their submission. Make sure to check the date stamp.

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Client Ready - No Waitlist!  (Responses)

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Kristen Bell & Dax Shepard Let Their Kids Wander A Theme Park Alone — And We Should All Be Taking Notes

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Parents forbid all sorts of things in the name of keeping their kids safe. But these restrictions have unintended consequences.

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Temporarily, and purposefully, lock yourself out of distracting apps so you can help yourself focus on tasks at hand and the present moment. Be more mindful.

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Discover the ultimate tools to break free from social media addiction and reclaim your productivity.

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Teen helpline answered by teens

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Non-crisis mental health support line for ages 13 to 24.

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Muslim Heritage Month School Tool Kit – Muslim Heritage Month Coalition of NJ

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We are excited to announce the Second Annual Muslim Heritage Month in New Jersey, taking place throughout January 2025. Following the success of last year’s inaugural celebration, this month-long observance continues to honor the rich heritage, culture, and contributions of the Muslim community across our state.

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Find a meeting, find support, find education.

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Marijuana Anonymous is a fellowship of people who share our experience, strength, and hope with each other that we may solve our common problem and help others to recover from marijuana addiction.

The only requirement for membership is a desire to stop using marijuana. There are no dues or fees for membership. We are self-supporting through our own contributions. MA is not affiliated with any religious or secular institution or organization, and has no opinion on any outside controversies or causes. Our primary purpose is to stay free of marijuana and to help the marijuana addict who still suffers achieve the same freedom. We can do this by practicing our suggested Twelve Steps of recovery and by being guided as a group by our Twelve Traditions.

Marijuana Anonymous uses the basic 12 Steps of Recovery founded by Alcoholics Anonymous, because it has been proven that the 12-Step Recovery program works!
Who is a marijuana addict?
We who are marijuana addicts know the answer to this question. Marijuana controls our lives! We lose interest in all else; our dreams go up in smoke. Ours is a progressive illness often leading us to addictions to other drugs, including alcohol. Our lives, our thinking, and our desires center around marijuana-scoring it, dealing it, and finding ways to stay high.

"The only requirement for membership is a desire to stop using marijuana."
- MA Tradition Three

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Marijuana Anonymous is a fellowship of people who share our experience, strength, and hope with each other that we may solve our common problem and help others to recover from marijuana addiction. The only requirement for membership is a desire to stop using marijuana. There are no dues or fees for membership.

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Not just for veterans!

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Find social services that serve your area, anywhere in the US

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Support4Families | For Children, Teens & Parents | Crossroads4Hope

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Support4Families provides individuals, and families with social and emotional support at any point in their cancer journey.

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Discover how Crossroads4Hope can support your journey. Access individual and group support, mind and body wellness resources, and more.

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Substance support for the family

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For kids that are impacted by addiction in a family/friend (ages 11-17)

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Nar-Anon Family Groups A 12-Step Program for Family & Friends of Addicts

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a complete list of meetings by day of the week and location  for those using

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All the trends in one place w/ guidance! Covering substances, grief, confidence, social media, emotional regulation, motivating, school avoidance, trauma, pornography exposure, video game addiction, and so much more!

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What state does your child attend school in? Don’t see your state? Get in touch with our team.

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Neurodivergent teens have special ways of thinking and seeing the world but can also be at greater risk of mental health conditions.

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Lighthouse parenting is a balanced approach to parenting that safely guides kids but allows them to learn, grow, and make mistakes.

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What makes opioids like heroin and cocaine so dangerous? They are dangerous by themselves and can cause fatal overdoses. However, dealers will not sell pure cocaine or heroin on the street to the user. Instead, they cut that drug two to one.
Cutting heroin and cocaine
When it comes to cutting the drugs, most dealers will use something that looks similar to the drug.

When cutting cocaine, they will use a white powder. Some of the cutting agents that have been used are:

Laundry detergent

Laxatives

Caffeine

Boric acid

Local anesthetics like procaine

Creatine

Cutting heroin is the same process and uses some of the same agents as cocaine. Some of these agents include:

Baking soda

Sucrose

Thickener

Smashed up OTC painkillers

Talcum dust

Dry milk

Laundry soap

Caffeine

Rat poison

Today, they are cutting it with Fentanyl . That is extremely dangerous. Fentanyl is much easier to overdose with than street-grade cocaine or heroin.

Fentanyl is a medication used by hospitals and doctors, generally after surgery or some other painful incident like a broken or replaced hip. It was initially a drug manufactured for medical use. But, today, there are plenty of illicit fentanyl labs that produce it and sell it to drug cartels.
The most dangerous cutting agent
One of the most dangerous cutting agents is Fentanyl. This is because the dealer has no way of knowing the tolerance of the end-user or how much Fentanyl could kill that user.

Much of today's Fentanyl comes out of China. The regulations in China are nowhere near as strict as in the USA. This makes Fentanyl a hazardous cutting agent. China sells it to South America; the cartels then use it to cut the pure coke and heroin before smuggling it across the border.

Once it is in the USA, the dealers cut it again, and often the street dealers will cut it again. By the time it is purchased by a user, it has been cut two to three times. The street user has no idea what they are buying or what the cutting agents are.

Beyond the dangers of fatal overdose, Fentanyl is highly addictive. It is more potent than coke or heroin. Many users have become addicted after the first time of taking it. That makes it difficult to stop using it without a drug rehab program.

Those who do kick the habit and wish to reduce the chance of relapse can ask their doctor about Naltrexone, a blocker of the sensation of the high these street drugs can produce.
Getting help
Getting help to stop your narcotic abuse is just a phone call away. 449 Recovery in Orange County uses medicine-assisted recovery therapies to help you detox, learn to live sober, and reduce your chance of relapse. 449 Recovery also treats co-occurring substance abuse and mental health conditions like mood disorders.

Using counseling, a 12 step program, and medication like Naltrexone can keep you living a clean and sober lifestyle for the rest of your life. Call 449 Recovery at (855) 435-7449 today!

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Why Opioids like Heroin and Cocaine Are Extremely Dangerous

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What makes opioids like heroin and cocaine so dangerous? They are dangerous by themselves and can cause fatal overdoses. However, dealers will not sell

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Fake Pill education

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Pill Identification Wizard from Drugs.com

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Cannabis is a complex plant, with major compounds such as delta-9-tetrahydrocannabinol and cannabidiol, which have opposing effects. The discovery of its compounds has led to the further discovery of an important neurotransmitter system called the…

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Videos to learn more

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Thousands of teens asked questions about drugs and health. Learn the answers to 10 popular questions.

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visualspace / Getty Images

It can be difficult to fit a long workout into your already packed schedule. If you're struggling to find time to stay active, you may want to try doing short workouts throughout the day instead.

Even spending 5 to 10 minutes exercising at your desk can stimulate some midday blood flow and help you push through your mid-afternoon slump.

You don't need a rack filled with dumbbells or a treadmill to get in a good workout. Below, we've curated a list of 30 office exercises you can try right now with no or minimal equipment.

1. Triceps dips

Muscle groups worked: triceps and chest
How to do them:
2. Desk pushups

Muscle groups worked: triceps and chest
How to do them:
3. Calf raises

Muscle groups worked: calves
How to do them:
4. Squats

Muscle groups worked: quads, glutes, hamstrings, and core
How to do them:
5. Chair or desk side planks

Muscles groups worked: shoulders and core
How to do them:
6. Desk plank

Muscle groups worked: core and shoulders
How to do it:

1. Lean against your desk with your body in a straight line, your elbows and forearms against your desk and your hands together.

2. Hold this position for at least 30 seconds.

7. Desk donkey kicks

Muscle groups worked: glutes and hamstrings
How to do them:
8. Pistol squats

Muscle groups worked: quads, glutes, hamstring, and core
How to do them:
9. Lunges

Muscle groups worked: core, quads, and hamstrings
How to do them:
10. Side lunges

Muscle groups worked: quads, hamstrings, and adductor
How to do them:
11. Single-leg deadlifts

Muscle groups worked: glutes and hamstrings
How to do them:
12. Wall sit

Muscle groups worked: quads, core, glutes, and hamstrings
How to do it:
13. Step-ups

Muscle groups worked: quads, core, glutes, and hamstrings
How to do them:
Before you perform this exercise, make sure the surface you're using is stable to avoid injury.

14. Single-leg squats

Muscle groups worked: quads, core, glutes, and hamstrings
How to do them:
15. Jumping jacks

Muscle groups worked: full body
How to do them:
16. Marching

Muscle groups worked: full body
How to do it:
17. Oblique twists

Muscle groups worked: obliques
How to do them:
Note: If you do not have a swivel chair, you can bend your arms up in front of you and turn your body to the right and left. Just make sure to move from your core.

18. Seated bicycles

Muscle groups worked: obliques and abdominals
How to do them:
19. Leg lifts

Muscle groups worked: core, quads, and hip flexors
How to do them:
20. Seated knee-to-chest

Muscle groups worked: abdominals
How to do it:
21. Glute squeezes

Muscle groups worked: glutes
How to do them:
22. Seated leg extensions

Muscle groups worked: quads
How to do them:
23. Seated windshield wipers

Muscle groups worked: abdominals and obliques
How to do them:
24. Seated flutter kicks

Muscle groups worked: abdominals and obliques
How to do them:
For the following exercises, you can use a dumbbell or another heavy object you have at the office. Some ideas include:

filled filing boxes

water jugs or bottles

books

a ream of paper

25. Seated shoulder press

Muscle groups worked: shoulders
How to do it:
26. Bent-over rows

Muscle groups worked: upper back and lats
How to do them:
27. Biceps curls

Muscle groups worked: biceps
How to do them:
28. Front raises

Muscle groups worked: shoulders
How to do them:
29. Russian twists

Muscle groups worked: obliques and shoulders
How to do them:
30. Romanian deadlifts

Muscle groups worked: glutes, hamstrings, and back
How to do them:
You can combine the exercises above in several different ways to create a 5-minute desk workout. Here's one example:

You can also combine the exercises we discussed above to create a 10-minute workout. Here's a look at one routine:

Exercising - even just in short bursts throughout the day - is linked to a number of benefits. These include:

Decrease your body mass index (BMI). A 2013 study published by researchers at the University of Utah found that even short bursts of high-intensity exercise lasting less than 10 minutes can have a positive effect on your BMI. The researchers found that each minute of high-intensity performed throughout the day lowered the odds of obesity by 5 percent for women and 2 percent for men.

Reduce your appetite. A small compared the effects of an exercise program made up of 12 daily 5-minute exercise sessions with those of a program made up of one hour-long session on individuals with obesity. The researchers found that participants who exercised in 5-minute blocks reported 32 percent less hunger throughout the day than the group who exercised continuously for an hour.

Improve your mood. According to a 2018 review, research has found that acute bursts of exercises are linked to positive changes in mood. Most of the research is on aerobic exercise, but there's some evidence that anaerobic exercise like weightlifting can also have similar benefits.

Depending on your office set-up, it might not be practical to exercise at your desk, especially if you're in close quarters with your co-workers.

However, there are many other ways you can fit in time for exercise at work:

Go for a short walk on your breaks.

Replace your office chair with an exercise ball.

Use the stairs regularly.

Consider a standing desk.

Consider walking or biking to work if practical.

Keep some exercise equipment at work so you can exercise during your lunch break.

Walk while on the phone.

If you're having a particularly busy or stressful day, you might find it harder than usual to stay motivated for your workout. Here are some techniques you can use to help you stay focused:

Create an exercise challenge with a co-worker to keep each other accountable.

Set daily and weekly goals for yourself.

Focus on exercises you find fun.

Schedule your workouts on your calendar in advance.

Reward yourself regularly.

Don't beat yourself up if you miss 1 or 2 days.

Try listening to music you find motivating while you exercise.

Spending a few minutes exercising at the office each day is better than not exercising at all.

There are hundreds of exercises you can do with minimal equipment. Your chair, desk, and heavy books are just a few things you can use during your workout.

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Office Exercises: 30 Exercises to Do at Your Desk

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It can be difficult to fit a long workout into your already packed schedule. If you're struggling to find time to stay active, you may want to try doing short workouts throughout the day instead. Even spending 5 to 10 minutes exercising at your desk can stimulate some midday blood flow and help you push through your mid-afternoon slump.

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Modern technology has given us plenty of benefits and conveniences, but with one major drawback: Most of us sit at a desk for eight (or more) hours a day, five days a week, most weeks of the year.

And unfortunately, the very thing that can make us productive, profitable, and successful employees for our company can also harm our health-maybe even permanently.

Too much sitting can be blamed for health ailments such as weight gain, heart disease, diabetes, high blood pressure, and other chronic conditions. One (slightly alarming) study even found that people who sit all day have a 40% increased risk of dying.

While we're not saying your job is going to kill you, it's a good idea to take some simple steps to improve your health at work. An easy place to begin: Simply start to move your body a little more at your desk.

At Fitspot Wellness, the company I co-founded, our mission is to help more people become more active at work. And we've found that it doesn't have to take a lot of time or effort to take better care of your health and well-being on the job.

An easy way to start: Simply move your body a little more during the workday. To help you get started, we put together this list of 25 easy, desk-friendly exercises that'll offset the effects of sitting all day. These exercises don't require any sort of investment and will help you stay fit and maintain energy throughout the workday. The more you move, the better you'll feel - it's really as easy as that.

So, next time you feel like your rear might actually be stuck to your desk chair, try a few or all of these moves below. They'll help get your blood moving, prevent stiffness and injury, and even build up strength. Pair them with some branded fitness swag and a few of the flexibility exercises to make your muscles feel really, really good!

Tip: Did you know that companies that have sent their employees working-from-home a care package during the pandemic saw a boost to virtual employee engagement and productivity projections by as much as 17%? Cure burnout and reinvigorate your remote employees with a today!

Desk Exercises: Upper Body

1. Triceps Dips

To do this move, you'll need a stationary (not wheeled!) chair. Scoot to the front of the chair, with both hands facing forward. Place palms flat on chair, bend your elbows straight back, and lower yourself straight down several inches, keeping your back as close to the chair as possible. Then straighten your arms to rise back to start.

Complete 20 dips.

Pair with: A massage stick roller to wake up those muscles before your early morning dip session.

2. Arm Pulses

These work your triceps and help stretch out your shoulders. Stand up at your desk with arms by your sides and palms facing behind.

Pulse the arms backward for 20 seconds, keeping arms as long and straight as possible.

3. Arm Circles

This move gives new meaning to the term "circle back." Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height. Move your arms in a small backward circle.

Do 20 times in this direction, switch directions, and repeat.

Pair with: A set of neoprene dumbbells to tone your arm muscles and take your arm circles to the next level. (Squeeze the dumbbells as you circle to change the muscle tension of your exercise.)

4. Desk Push-Ups

First things first: Make sure your desk is sturdy enough to support your body weight! Then, take a few steps back, so you can place your hands flat on your desk, a little wider than shoulder-width. Lower yourself down toward your desk, keeping your core tight. Then push back up until arms are straight but not locked.

Try to do 20 reps.

A set of Pair with: push-up bars to alleviate stress on your wrist joints.

5. Wall Push-Ups

Here's a modified version of the desk version. Stand a few steps from a wall and lean toward it, placing your hands flat and wider than your shoulders. Lower yourself down toward the wall, keeping your abs tight to maintain a straight line from your head to your toes, then push back up until your arms are straight (but not locked).

Complete 20 reps.

Pair with: A weighted vest to help strengthen your body and add intensity to your office exercises.

Desk Exercises: Lower Body

6. Chair Squats

Try to bust these out between meetings, on a call, any time. All you have to do is stand up from your chair, lower your body back down, stopping right before you sit back down. (Keep your weight in your heels to work those glutes). Then stand back up again.

Repeat 10 times.

Pair with: A weighted s lam ball for when you want to really feel the burn.

7. Standing Rear Pulses

If you've ever taken a barre this class, this move will feel familiar-but your desk is standing in for a barre. Holding the edge of your desk for support, bend one leg behind you, flexing the foot. Raise your heel up a few inches, then release slightly and press your foot directly back behind you. Continue to alternate between lifting your heel up, then pressing it back.

Do 20 to 30 reps, then switch sides.

Pair with: Ankle weights add resistance to tone and sculpt your lower body.

8. Pretend Jump Rope

Hop on both feet at once or alternate if you need to modify. You can up the intensity by moving your arms as if you were holding a rope.

Pair with: An actual jump rope for when you have some space in the office.

9. Calf Raises

Stand up behind your chair and hold on for support. Raise your heels off the floor until you are standing on your toes. Slowly lower yourself back to the floor.

Do 3 sets of 10.

Pair with: A hand and wrist strengthener to work out two muscle groups at the same time.

10. Wall Sits

Slide your back down a wall until your hips are at the same level as your knees and your knees are together at 90-degree angles. Maintain the position for 30 to 60 seconds, then release.

Aim for 15 reps.

11. Lunge

With one leg in front of the other, gently lower the knee of your back leg down towards the ground, 10 times on each leg. Do this move at your desk, or go all out and lunge down the hall to the printer and back. Don't be surprised if your co-workers want to join in.

Desk Exercises: Core

12. Seated Bicycle Crunches

This is the good kind of crunch time. Sit in your chair with your feet flat on the floor. Position your hands behind your head and lift one knee toward the opposite elbow, twisting your body down toward it, then return to the seated, straight-back position.

Finish 15 twists, then repeat on the other side.

13. Oblique Twists

If you have a swivel chair, you're in luck. Use its twirl to your advantage with this oblique abs fix. Sitting upright and with the feet hovering over the floor, hold onto the edge of your desk. Next, use the core to swivel the chair from side to side.

Go back and forth 15 times.

14. Lower-Abs Leg Lifts

This is a super subtle move you can do anytime. Sit straight up, with feet flat on the floor. Lift one leg up at a time, keeping core tight. To make it more challenging, try lifting both up at the same time.

Do 20 reps.

A Pair with: massage ball to relive your tight muscles before your exercise.

Desk Exercises: Stretches

15. Triceps Stretch

Now, stretch it out! Raise one arm and bend it so that your hand reaches to touch the opposite shoulder blade. (It's OK if you can't actually reach it.) Use your other hand and pull the elbow toward your head.

Hold for 2 to 3 deep breaths. Repeat on the other side.

16. Neck Rolls

Relax and lean your head forward. Slowly roll head in a circle on one side for 10 seconds. Repeat on the other side.

Do this three times in each direction.

17. Shoulder Stretch

Clasp hands together above the head with palms facing up toward the ceiling. Push your arms up, stretching upward.

Hold for 2 to 3 deep breaths.

18. Shoulder Rolls

Raise both shoulders up toward ears, then slowly roll them backward. Repeat, rolling forward.

Do this three times in both directions.

19. Chest Stretch

Clasp hands behind the lower back. Push chest outward, and raise chin.

Hold for 2 to 3 deep breaths.

Pair with: Bendy bracelets custom-printed with workout reminders and inspirations.

20. Upper Back Stretch

Hold your arms out straight in front of you, palms facing down. Lower your head in line with your arms, and round the upper back while looking down toward the floor.

Hold for 2 to 3 deep breaths.

21. Torso Twist

Place feet firmly on the floor and place one hand on the back of your chair. Exhale and twist your upper body toward the arm on the chair back, using your other hand to press against your leg for leverage.

Hold for 2 to 3 deep breaths and repeat on the other side.

22. Hamstring Stretch

Sit in your chair with both feet on the ground, then extend one leg outward. Reach toward your toes.

Hold for 2 to 3 deep breaths. Repeat on the other leg.

23. Bent-Knee Stretch

Lean back in the chair. Hug one knee at a time, pulling it toward your chest.

Hold for 2 to 3 deep breaths, then switch legs. *This can also be done standing up.

24. Wrists and Fingers Stretch

Office jobs mostly have us doing a lot of little things, like typing and texting. That's why hand and wrist stretches like this one are so important! Standing, place both hands on your desk, palms faced down, fingertips facing your body. To intensify the stretch, lean forward. Hold the stretch until you feel the tension release.

Pair with: for making your breath as fresh as your newly stretched body.

25. Eagle Arms

This is a great stretch for your shoulders and upper back. While sitting, reach your arms straight out in front of you. Bend the left arm upward and sweep the right arm under it. Wrap your right arm around the left until you are able to grab the outside edge of the left arm or until you are able to clasp your palms together. Lift the elbows away toward the ceiling and pull your hands away from your face. Turn your head side-to-side.

Hold for 2 to 3 deep breaths. Repeat on the other side.

for encouraging out-of-office or Pair with: A yoga mat and case home office fitness.

Employee Wellness Resources
Shout out to our wonderful models, Meghan Duffy, Fitspot's client success manager, and Jason Flake, Fitspot's director of business development.

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25 Office Exercises: Easy Desk-Friendly Ways to Get Fit

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Modern technology has given us plenty of benefits and conveniences, but with one major drawback: Most of us sit at a desk for eight (or more) hours a day, five days a week, most weeks of the year. And unfortunately, the very thing that can make us productive, profitable, and successful employees for our company can also harm our health-maybe even permanently.

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This is an ancient game/activity played around the world. Remember string games and figures like "Jacob's Ladder", "Kitty Whiskers", "Cup and Saucer" or Cats Cradle?! Those are only the beginning.

You just need some string for this fun filled activity, making it ideal for playing in the car on long trips. Skill levels vary from super easy to very difficult, so there is something for everyone. It requires concentration, dexterity, and it fosters perseverance and patience. Kids love to practice new figures over and over as they learn them, so don't leave home without tossing a ball of yarn into your travel activities pack!

My website and the MomsMinivan Youtube channel have grown into a huge resource of tutorials and instructions for how to make all kinds of string figures. Here are my favorites. These links will all open up in a new window, so just close the window to come back here when you're done:

How to do Jacobs Ladder
My own step by step instructions for how to create this string figure. This also has a printable page, so that you can take it with you in the car on a trip to practice! Pictures and Video on how to make Jacob's Ladder! WATCH VIDEO: Jacob's Ladder

How to do Cat Whiskers with String
Step by step instructions shown from the user's point of view for making this string figure. Also includes a how-to WATCH VIDEO: Cat Whiskers with string

How to do Cat's Cradle
In cat's cradle, two people make shapes with string and pass them back and forth.Step by step instructions shown from the user's point of view for making this string figure. Also includes a how-to WATCH VIDEO: Cat's Cradle

How to do the Hammock string Figure
This is my most popular video of all. It currently has had over 5.5-million views. The hammock image that you can make is really cool. Here is the video embedded below:

More MomsMinivan Youtube Videos for How to do String Figures:

My Youtube channel has some of the most popular tutorials for doing string figures. I've had over 37-million views on my channel! Most of those are for my string videos.

External Links

Books and printed materials are also a great resource for learning new and unusual string figures, although you wont have the aid of the visuals in live action. Most do contain pictures and a list of steps.

Print out the instructions and take them with you on the road!!

Have fun!

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This is an ancient game/activity played around the world. Remember string games and figures like "Jacob's Ladder", "Kitty Whiskers", "Cup and Saucer" or Cats

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Helping families support their kids over the tough issues

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The Family Acceptance Project ® is a research, intervention, education and policy initiative to prevent health and mental health risks and to promote well-being for lesbian, gay, bisexual, transgender and queer-identified (LGBTQ) children and youth, including suicide, homelessness, drug use and HIV - in the context of their families, cultures and faith communities.

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Welcome to the Family Acceptance Project®

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The Family Acceptance Project ® is a research, intervention, education and policy initiative to prevent health and mental health risks and to promote well-being for lesbian, gay, bisexual, transgender and queer-identified (LGBTQ) children and youth, including suicide, homelessness, drug use and HIV - in the context of their families, cultures and faith communities.

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Child Mind Institute | Transforming Children’s Lives.

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The Child Mind Institute is an independent nonprofit dedicated to transforming the lives of children struggling with mental health and learning disorders.

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Tools and Resources You Need

Leaving high school and moving out on your own is a big transition that is so much easier and enjoyable when you have support. Set to Go has easy-to-use resources for students, families, and educators to help students think about, plan for, and step into the future they want.

Supported in part by our friends at

Featured Resource for Students: Is College for Me?

College has a lot of benefits, but it isn't necessary for every career path, and student loan debt is real. Find out whether college should be your next step, how to afford it if so, and how to explore all possible paths to your future.

Featured Resource for Families: Tips for Your Student's First Weeks of College

Here's how you can support your teen as they navigate all the changes of the first weeks of college, including giving them the space they need to thrive, but knowing how to help them when they need it.

Featured Resource for Educators: Tips for Providing College Guidance to Students

There are skills that will help you thrive as you get ready to leave high school. Here you'll find tools to help you feel Set to Go - whether you go to college or straight to a career.

Want to get updates? Sign up for our newsletter.

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Talked, for free, to a trained listener

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Whether you're looking for a therapist or just someone to talk to right now during some difficult times, 7 Cups is a place where you can be heard. Start for free today.

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If you are in immediate danger, contact 911. Emergency Safe House The cornerstone of our compassionate and comprehensive services for both female and male survivors, our emergency Safe House offers a confidential and secure location for survivors and their families fleeing violence. Survivors…

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Emergency Hotline & Shelter

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Sexual Violence | New Jersey State Police

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Sexual violence is any sexual act that is perpetrated against someone’s will. Sexual violence in all forms is motivated by power and control. Sexual violence encompasses a range of offenses, including: completed nonconsensual sex act (i.e., rape); attempted nonconsensual sex act; abusive sexual contact (i.e., unwanted touching); and non-contact sexual abuse (e.g., threatened sexual violence, exhibitionism, verbal sexual harassment).

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To relax when anxious

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Vagus Nerve Stimulation: Why Icing It Can Help With Anxiety

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Vagus nerve stimulation is one of the latest social media trends to help calm anxiety. But does icing the vagus nerve work? We asked a clinical psychologist.

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Center For Family Services blends high quality services with personalized care to help people of all ages in reaching their full potential.

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Discussing race, racism, and other difficult topics with students

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Counterspeech - ADL

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All ages

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DigCit Curriculum | Common Sense Education

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Research-backed digital citizenship lesson plans help schools navigate timely topics, such as cyberbullying, online safety, privacy, and media literacy.

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Anger management

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"I saw red."
"He blew a fuse."
"It made my blood boil."
"She flew off the handle."
"They drove me up the wall."

These are just a handful of the many imaginative idioms we use to describe feeling angry. They don't paint a very nice picture, do they?

Although anger is considered a bit of a troublemaker, it has an important function. If expressed constructively, anger can actually be useful in society.

Despite anger being a common and natural emotion, many people find it difficult to manage anger effectively or express it in constructive ways. Anger can become a serious problem when dealt with through aggressive and violent means.

In this article, we'll break down the psychology behind anger management and how anger management therapy works, and share interventions you can use to help clients develop their anger management skills and awareness.

Before you continue, we thought you might like to download our three Positive Relationships Exercises for free. These detailed, science-based exercises will help you or your clients build healthy, life-enriching relationships.

The Psychology Behind Anger Management

Anger is often portrayed as a "bad," reckless, or unhelpful emotion. But while anger can sometimes lead to more destructive behavior, it has an important self-protective function that can help bring about social good (Lambert, Eadeh, & Hanson, 2019).

Why do we get angry?

We get angry when we perceive an injustice, believe we have been wronged, or experience provocation that challenges our values or principles (Lambert et al., 2019; Thomas, 2001).

Hostility differs from anger and is generally understood as more of a persistent negative attitude toward others and the world (Thomas, 2001).

Anger can range in intensity from low-level annoyance to fire-breathing fury (Staicu & Cuţov, 2010) and can bring about changes in physiology, such as increased blood pressure (Lochman, Palardy, McElroy, Phillips, & Holmes, 2004).

The origins of anger can be external or internal. Some examples of external anger triggers could be:

Feeling unfairly treated by your boss

Believing a romantic partner is taking you for granted

Being denied equal access to a resource on illegitimate grounds, such as your gender, age, or race

What exactly gets your blood boiling is unique, and many factors could influence how you feel, express, and manage anger, including:

Learned behavior (e.g., watching how parents express anger)

Genetic predispositions

Environment and experiences

Difficulties with problem solving (Hendricks, Bore, Aslinia, & Morriss, 2013)

Why anger is useful

Anger is a red flag that lets us know when something unjust has happened and action is required to remedy it (Lambert et al., 2019). When appropriate and proportionate, anger can be useful if it motivates us to deal with a perceived threat or correct an unjust situation (Lambert et al., 2019; Thomas, 2001).

Anger can lead to violence, but these terms are not synonymous. People can harm others without being angry, and being angry doesn't always end in aggression or violence. If anger can be communicated constructively, this could even reduce the chances of aggression if apologies can be made and relationships repaired (Thomas, 2001).

Differences in anger management

Our personal beliefs, principles, and values determine what we perceive to be threatening or unjust in the world. A source of intense anger for one person may not even register on someone else's radar (Thomas, 2001).

Negative or traumatic experiences in someone's past may predispose them to anger management issues for various reasons. If you have been let down or abused by people close to you, this can make it more difficult to trust people and assume the best in others. Other mental health issues or low self-esteem can also contribute to anger management difficulties (Priory, 2020).

Our skills in handling and expressing anger also differ. Some people struggle to deal with anger in the moment and may not be able to calm themselves. Other people may have difficulty communicating their emotions calmly and respectfully (Priory, 2020).

12 Symptoms of Problematic Anger in Adults

At the moment, there are no clinical criteria to diagnose problematic anger, but some patterns of behavior that could suggest anger management issues include the following:

1. Difficulties managing and expressing emotion in healthy ways

2. Problems in social, romantic, or work relationships because of behaviors stemming from anger

3. Substance misuse and/or addiction

4. Turning anger toward the self through self-harm or social withdrawal

5. The ability to work or study is impacted by anger or related behavior

6. Difficulty negotiating or coming to an agreement with others calmly

7. Anger is intense and/or occurs very often

8. Being very quick to rise to anger

9. Angry feelings continue for a long time

10. Getting very angry or violent when drinking alcohol

11. Violent, antisocial, or aggressive behavior

12. Encountering issues with law enforcement due to anger-related behaviors (Lench, 2004; Priory, 2020; Thomas, 2001)

Ultimately, if anger is not serving your best interests, health, or relationships and/or causing problems in your life, it is likely dysfunctional (Lench, 2004).

What Is the Best Therapy for Anger?

Most of the research surrounding anger management therapy has focused on Cognitive-Behavioral Therapy (CBT), and as such, CBT has been the dominant form of therapy in this area (Lee & DiGiuseppe, 2018).

CBT and anger management

CBT emphasizes important links between how we feel, the thoughts and beliefs we have, and the behaviors we carry out and is a highly effective treatment for psychiatric and nonclinical groups (Lee & DiGiuseppe, 2018).

A meta-analysis combining 50 studies and 1,640 participants found that people receiving CBT for anger had more positive outcomes than 76% of people who didn't have treatment (Beck & Fernandez, 1998).

CBT anger management interventions have been effective at helping a variety of populations, such as people with high blood pressure, angry drivers, people in prison, college students, police officers, and parents (Deffenbacher, Oetting & DiGiuseppe, 2002).

How Does Anger Management Therapy Work?

CBT anger management interventions typically target the emotional and physiological elements of anger, the cognitive (thinking/behavioral) processes that drive dysfunctional anger, and/or social and communication skills (Deffenbacher et al., 2002).

Relaxation-based interventions

Relaxation-based interventions deal with the emotional and physiological experience of anger.

People learn to use relaxation to cope with anger and lower their arousal. Being in a more relaxed frame of mind can help people think through their behaviors and use their skills in conflict management and problem solving (Deffenbacher et al., 2002).

Stress inoculation

During stress inoculation training, individuals rehearse an internal dialogue to walk themselves through how they would deal with an anger-inducing situation.

They may create a repertoire of coping statements or think through how they will challenge negative appraisals of the situation.

Through practicing this self-guiding dialogue, they can begin to approach situations with greater self-control and lower levels of arousal (Deffenbacher et al., 2002).

Cognitive restructuring

Cognitive restructuring begins as an error-finding mission, where clients are supported to recognize dysfunctional or biased beliefs and thinking processes that lead to anger, such as overly personalizing comments from others or unhelpful beliefs such as "people never listen to me."

Clients are then supported to develop alternative thinking processes that are more helpful, rational, and aligned with reality (Deffenbacher et al., 2002).

Social skills training

Social skills interventions aim to reduce destructive and antagonistic behaviors and help people develop stronger communication and conflict management skills.

Some skills the client is supported to develop are listening and assertiveness, thinking about the impact of their behavior on others, and negotiation (Deffenbacher et al., 2002).

Being able to communicate more effectively can reduce anger in itself, and improving skills to deal with anger-inducing situations can stop conflict from spiraling (Deffenbacher et al., 2002).

3 Best Interventions & Counseling Tips

There are many ways to help clients notice, express, and manage their anger in more constructive ways. Importantly, anger management therapy is not likely to be appropriate for people with certain conditions, such as neurological disorders, psychosis, personality disorders, or paranoia (Thomas, 2001).

Below, we've listed some interventions that may be helpful when working with someone with problematic anger.

Retreat, rethink, respond

This simple intervention supports clients to think about how they can postpone reacting angrily to a situation. A typical negative reaction pattern is to react (e.g., shout at someone), retreat (remove yourself from the situation or be removed), and then rethink (go over your actions and what you could have done differently) after the damage is done.

To disrupt this negative cycle, you can help the client work out how they could shift this habitual reaction to first retreat to a mental space, rethink the event, and then respond more thoughtfully (Schimmel & Jacobs, 2011).

The 7/11 technique

In the heat of the moment, it can be helpful for clients to reach for a tried-and-tested anger management breathing technique to help them relax, clear their mind, and activate their parasympathetic ("rest and digest") nervous system (Tyrrell, 2018).

Help your client practice these steps when they next feel angry:

Stop and focus on your breath

Breathe in for a quick count of 7

Breathe out for a quick count of 11

Keep going for at least 1 minute

Reflect on the consequences of responding from this more relaxed place (Tyrrell, 2018)

Norman Cotterell's 7 steps for anger

Norman Cotterell, PhD, is a senior clinician at the Beck Institute for Cognitive Behavioral Therapy and advocates a seven-step intervention for anger management.

Preparation: Cost-benefit analysis

Before delving into the interventions, Cotterell (2021) suggests a simple way to empower clients to choose to address problematic anger is to do a cost-benefit analysis.

Here's how it goes:

Ask the client to write down qualities of someone who manages their anger in a way they admire.

Next, ask them to weigh up the costs and benefits of being like this person and the costs and benefits of getting angry.

Ask the client to give a rating of how important each cost and benefit is.

Tally up the scores at the end and ask the client whether the costs outweigh the benefits of continuing to be angry. Do the same with the costs/benefits of being like the person they admire. (Cotterell, 2021)

Step 1: What "should" rule is broken?

Anger is triggered when one of our "should" rules is broken; for example, "They should be honest with me" or "He should return my call." Acknowledging which rule is broken gives us the choice to accept what's happened or continue to fight against it.

"Should" rules also hint at what our positive values are, which can be helpful to reflect on. For example, "he should pay for half" could show that you care about fairness and equality (Cotterell, 2021).

The client is then asked to think about what they would like for themselves long term and how they can constructively deal with rule-breaking situations while still acting in line with their values (Cotterell, 2021).

Step 2: What is hurtful or scary about this rule being broken?

Explore why it's painful that someone breaks your rules. What does that signal to you? Does it confirm negative beliefs you have about others or yourself?

Here, it's useful to explore the evidence for their beliefs and consider more helpful ways of interpreting the behavior of others (Cotterell, 2021).

Step 3: "Hot thoughts"

Identify thoughts that are very "hot" or emotional and try to change reactive thoughts; for example, change "He's an idiot" to the more reflective thought, "He made an honest mistake" (Cotterell, 2021).

Step 4: Anger

Learning to manage the arousal associated with anger can be done with classic relaxation practices, such as visualizations and progressive muscle relaxation. Cotterell (2021) suggests you could also explore anger as a source of energy that can be useful when it's directed toward realizing our values and principles.

When anger results in behaviors that we would judge to be unacceptable or immoral, it can become hypocritical (Cotterell, 2021).

Step 5: Moral Disengagement

Explore any beliefs or justifications for using anger destructively, such as "He started it" or "They were deliberately pushing my buttons."

These rationalizations essentially make us feel better about doing bad things. Encourage the client to assess the pros and cons of these justifications and what they can gain from having greater patience and empathy for others (Cotterell, 2021).

Step 6: Aggression

This step involves taking a closer look at the problematic behaviors stemming from anger. The client can be asked to empathize with people who make them feel angry or whom they act aggressively toward. This is a perspective-taking exercise to help the client manage their anger, the anger of others, and increase opportunities for constructive communication (Cotterell, 2021).

Step 7: Outcome

In this final stage, you can work with the client to decrease feelings of guilt and to understand that if they experience anger episodes again, they are not a failure. Each time this happens is an opportunity to learn and to disrupt the anger cycle with the strategies and skills they've acquired (Cotterell, 2021).

Why Is Anger Management Therapy Important?

Problematic or chronic anger rarely has any good outcomes for the angry person.

It can lead to job problems, relationship breakdowns, and even criminal charges (Priory, 2020).

Anger in the longer term can also be bad for our health. Regularly experiencing negative emotions like anger can lead to chronic activation of the body's stress response system (Davidson & Mostofsky, 2010).

One 10-year study found that lower levels of constructive anger and higher levels of destructive anger justification in men and women are linked to increased risk for coronary heart disease (Davidson & Mostofsky, 2010).

Anger can also lead to unhealthy lifestyle choices and has been linked with the development of type 2 diabetes, possibly because of inflammation associated with a stressed-out body or as a result of poor health behaviors (Staicu & Cuţov, 2010).

Anger that is managed through destructive and aggressive means can lead to violence, domestic abuse, bullying, or abusive parenting practices (Deffenbacher et al., 2002).

Being able to communicate anger in constructive ways is healthy, can enhance relationships, and helps avoid unnecessary conflict or aggression.

PositivePsychology.com's Resources

If you're currently working with a client to improve their anger management skills and awareness, these free tools and exercises may come in handy for your sessions.

A Take-Home Message

Anger is a natural emotion that can be useful and highly functional in society. But, as Aristotle put it:

Anybody can become angry-that is easy, but to be angry with the right person and to the right degree and at the right time and for the right purpose, and in the right way-that is not within everybody's power and is not easy.

It's true, managing our anger can be hard, especially if we haven't learned skills to express anger constructively. When anger becomes a problem, it can have serious repercussions for the angry individual and those around them.

Thankfully, most of us can develop our anger management skills. Cognitive-Behavioral Therapy is a highly effective anger management therapy. It works by empowering people to see how their thinking processes and beliefs can be a catalyst for anger and aggressive behaviors, and encourages them to learn alternative and more helpful thinking strategies and coping mechanisms to deal with anger when it does arise.

We hope you enjoyed reading this article. Don't forget to download our three Positive Relationships Exercises for free.

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11 Anger Management Therapy Techniques and Interventions

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We break down the psychology behind anger management and how anger management therapy works, and share helpful interventions.

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Self-Help & CBT

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A phobia is a fear of a particular thing or situation. Phobias can often have a first triggering event, which then results in the individual feeling very frightened when they then think about, see or are reminded of the feared object / situation.

When a person with a phobia sees or is reminded of the feared object or situation, their mind says they are in danger, which sets off the body's alarm system (adrenaline) resulting in our experiencing many different body sensations. These feelings seem to confirm that we are indeed in terrible danger, and we feel an urge to escape. To stop us experiencing these feelings, we will try to avoid seeing or hearing about the feared object or situation.

Cognitive Behaviour Therapy helps us learn to challenge the unhelpful thoughts and beliefs, combined with gradual exposure to the feared object or situation.

See this page for information about anxiety and the normal body response.

Example of a simple vicious cycle of Phobia

SELF HELP FOR PHOBIAS

Cognitive Behaviour Therapy focuses on learning to challenge the unhelpful thoughts and beliefs, and gradually making changes in our behaviour so that we learn that the feared consequences do not happen, and that it is the anxiety that makes us feel the way we do.

In order to break the vicious cycle of anxiety attacks when exposed to our phobia trigger, we need to change the way we think, and change what we do. Firstly, we can learn about how any anxiety affects our body. This is the body's normal response to danger (or believing we're in danger):

These physical feelings of adrenaline are normal - it is simply the body's alarm system being activated in order to help us escape from a dangerous situation. So it feels dangerous, even if it really isn't.

The feelings will pass. If we could just notice the thoughts and feelings, and not react to them by believing them to be dangerous in themselves, if we could breathe deeply and focus on our breathing and allow the thoughts and feelings to come, and go, then the adrenaline will calm down within a few minutes.

NEEDLE & BLOOD PHOBIAS

With most phobias, the adrenaline response causes our blood pressure to rise, and our heart rate to speed up. This means we are physically unable to faint, even if the adrenaline makes us feel light-headed or dizzy.

However, there are two exceptions to this rule: needle and blood phobias cause a different reaction whereby the increase in blood pressure can be quickly followed by a drop, which causes us to faint. So in cases of needle and blood phobias (and only needle and blood phobias) we can learn to reduce the possibility of fainting, using the applied tension technique.

Sit in a chair and tense the muscles in your arms, legs and body (NOT your head or face) for 10-15 seconds.

Hold the tension until you feel a warmth spread into your face or head.

Release the tension for 20-30 seconds and return your body to its normal sitting state.

Repeat the exercise 5 times over a period of about 5 minutes.

Practise several times a day for at least a week.

After a week, you can start using the technique when you're working through your Avoidance Worksheet doing exposure exercises (for needle and blood phobia).

If this technique triggers headaches, make sure you are tensing ONLY your body, arm and leg muscles, and NOT your face and head muscles.

Thinking Differently - Challenging Thoughts

If we can change the way we think about a situation or about the normal anxiety feelings, then we will not feel so anxious. We can learn to challenge those anxiety-provoking thoughts. We tend to over-estimate the dangerousness of the object or situation and the risk of the worst thing happening, and under-estimate our ability to cope if bad things do happen. Thoughts are not statements of fact. Don't believe everything you think!

Thoughts are just thoughts. We look at life, and situations through distorted lenses. Just because we think this situation or object is dangerous doesn't mean that is how it really is! We are looking at the object or situation, through those very distorted lenses, perhaps as a result of an early experience. There is often an event, earlier in our lives, that happened that could help explain this phobia.

Learn to challenge the unhelpful and distorted thinking:

Thinking Differently: Re-Focus

When we think about being in a situation or when we start to feel anxious, our focus of attention gets totally caught up in the perceived danger and how awful we feel. Our thoughts and the adrenaline makes us feel an overwhelming urge to escape. It can be a horrible experience which leaves us feeling battered and exhausted afterwards - we just want to escape that situation to stop the feelings - and avoid it happening again.

It is very helpful to learn how to change our focus of attention and take more control over how we react to thoughts and feelings. We can learn to just notice the thoughts and physical sensations of anxiety, acknowledge them, then let them pass. Notice the and let it go - turn your focus of attention to something else. First of all, you might learn to focus on your breathing.

Then you might learn and practise Mindfulness skills including Mindful Activity. It's important to practise these skills frequently, every day, so that when you NEED them, you'll be able to use them effectively.

NOW

I am breathing", then notice those sensations in your body
NOW: Mindfulness for Busy People leaflet
MINDFULNESS FOR BUSY PEOPLE

Choose an activity to do mindfully throughout the day, for one, two or five minutes. For example: Drink a cup of tea. Walk. Wash the dishes.

Whatever you are doing, be in that moment, right now. See, hear, smell, touch, feel, breathe.

Simply notice whenever other thoughts and sensations come to mind, then re-focus on your chosen mindful activity.

Be patient and compassionate with yourself.

Describe - rather than judge good or bad, pleasant or unpleasant.

NOW: Mindfulness for Busy People PDF

Doing Differently

Our usual strategy for dealing with phobias, is to avoid our feared object or situation. However, although that helps us avoid becoming anxious, avoiding those objects or situations (where you might be exposed to the fear) just serves to keep the anxiety and panic going because we never find out that things will be ok.

See Overcoming Avoidance to gradually face your fears.

Slowly, we can change what we do. Use the PDF to identify what you don't do or where you don't go, then start by gradually exposing yourself to the least feared situation in the list, using healthy coping strategies in those situations.

Aim to do things gently and gradually, starting with the least feared situation, and gradually work your way up your list to the most feared. For example if you phobia is of enclosed spaces, then your avoidance list may look like this, with the bottom section for your "most feared" completed (after having worked your way up through the list)

It's important that you see the situations through - stick with the anxiety - it will pass.

- there's the again. My body and mind is reacting to the thoughts and anxiety feelings.

- this is just the anxiety talking. Don't believe everything you think! Let's stick with the facts - these thoughts are just opinions ( This situation is safe - the evidence says so. What's the Helicopter view ? The awful danger is imagined and my mind is tricking me. These thoughts and feelings are normal - it's just the body's alarm system doing its job, when it doesn't need to. I can stick with this situation, in order to help me overcome this phobia. It will pass.

- What can I do right now? I can use these strategies:

Where can I put my focus of attention right now? ( Mindfulness & mindful activity). What else can I do that would help me tolerate these thoughts and feelings without reacting to them?

PHOBIAS SELF HELP - this page as PDF

Self Help Resources for Phobias

An Introduction to Coping with Phobias

Introducing Overcoming Phobias: A Practical Guide

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A phobia is a fear of a particular thing or situation. Phobias can often have a first triggering event, which then results in the individual feeling very frightened when they then think about, see or are reminded of the feared object / situation.

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