Understanding Anxiety
Episode Description
Anxiety is one of the most common mental health problems people face. However, there are many ways to manage and understand it. On this episode of Mind Your Mind, host Tim Unsinn and therapist Lucas Mitzel discuss what causes anxiety and how it can affect people’s day-to-day lives, as well as the difference between anxiety and fear and how to combat chronic anxiety with grounding techniques.What to Expect
- What anxiety looks and feels like
- How to combat anxiety
Resources: Learn More
- “Please Explain Anxiety to Me! Simple Biology and Solutions for Children and Parents,” by Laurie Zelinger and Jordan Zelinger
- “Supporting Your Child With Anxiety,” (youngminds.org.uk)
Things to Think About
- Severe anxiety can make it difficult to function in daily life.
- Writing things down can be an effective way to feel less anxious about upcoming tasks.
- What techniques can you try to manage your anxiety?
About the Hosts
Lucas Mitzel provides therapy for children, adolescents, and adults, ages 5 - 30. He believes building relationships with clients is the most important piece of successful therapy. He loves what he does, because it allows him to walk next to people he would never have met had he chosen a different profession, as they work to make amazing life changes. He has the honor of meeting people at their worst, all while watching them grow into the people they’ve always wanted to be.
Transcript
Understanding Anxiety
Featuring Lucas Mitzel, LCSW, Dakota Family Services
Host Tim Unsinn:
Welcome to Mind Your Mind, a podcast presented by Dakota Family Services, an outpatient behavioral health clinic, located in Minot, Bismarck, and Fargo, North Dakota. In this podcast, I will talk with our experts about understanding and nurturing our mental health and wellness. I'm your host, Tim Unsinn. Join me each episode as we explore the intricacies of our minds, decrease the stigma of mental illness, learn practical tips for managing our mental health and wellbeing, and recognize when it's time to ask for help. Join me now to Mind Your Mind.
Host Tim Unsinn:
Welcome to this episode of Mind Your Mind. Our guest is Lucas Mitzel. Lucas is a therapist on the Fargo campus and provides outpatient therapy for children, adolescents, and young adults. Lucas, great to have you on Mind Your Mind. Our topic is understanding anxiety, and in today's world, I'm thinking that's like way at the top of all of our lists. So, however, before we get to anxiety, I'm gonna create a little anxiety. I'd like you to tell us about why you do what you do.
Lucas Mitzel:
Yeah. I love doing what I do because it allows me to help people achieve who they want to be, and I get to walk with them through that journey, whatever that means for them.
Host Tim Unsinn:
That's very cool. Thank you for doing that. Today's topic again, understanding anxiety. So first, what is anxiety and what does it feel like?
Lucas Mitzel:
So, anxiety is one of the most common diagnoses that we as practitioners see in our clinic. And according to the Diagnostic and Statistical Manual, which is what we use to diagnose and get our information from that way, it is the anticipation of a future threat. Fear is very closely related to anxiety, however, fear is more about the emotional response to an imminent threat. Fear deals more with the autonomic arousal, such as fight, flight, or freeze responses. While anxiety is more covert, dealing with more muscle tension and vigilance and preparation for the potential threat. Everybody has experienced anxiety in their life, whether it be when you're a kid asking out your crush or you're gonna have to do a speech in front of the classroom, or when you're at work and your boss says, "we need to talk about something." It's very common. However, the difference with anxiety is that it's more constant. So it's like you're walking down a path, there's a bunch of trees, and you think behind every single tree that there is a bear. Your brain will justify you feeling anxious even though you've had thousands of experiences with trees or walking past them with no bear. And if there's one time that there's a bear, your brain's going to think, well, this is why I'm anxious. But that can be more what it's like when you have anxiety.
Host Tim Unsinn:
So there's gotta be a difference though. I'm, I'm thinking some of that sounds like worry. Some of that sounds like anxiety. So what's the difference between the two and how do I know if I have a problem?
Lucas Mitzel:
Yeah, regular worry. I mean, everybody experiences that, so, but the difference is that worry comes and goes. It's more situational. It happens and then as soon as the moment leaves, it's better. Whereas anxiety sticks with you, it's impacting your day. It makes it difficult to function. And if that's occurring, it's typically we're looking more at an anxiety disorder. Anxiety is when you have a hard time controlling your worries. You have difficulty concentrating. You might have some muscle tension going on, typically in the shoulders, you have difficulty going or staying asleep, restlessness, irritability, feeling easily tired. If this sounds like you, it'd probably be a good idea to seek some professional help, whether that be through therapy, medication management, or both. Research shows that the best way to manage anxiety is through the use of therapy and medication management.
Host Tim Unsinn:
Our guest on Mind Your Mind is Lucas Mitzel. Lucas is a therapist on the Dakota Family Services' campus in Fargo. We're talking about anxiety and understanding it. So as I think about anxiety, what are some of the tools that I can use to help with, you know, mine or someone else's anxiety? You mentioned something about getting, seeking help or medication, different things like that. So what are some other tools that we could look at?
Lucas Mitzel:
Absolutely. Yeah, we have to remember that anxiety is the preparation of a potential threat in the future. So anxiety wants us to think about what might happen to us. And so if we can think about what's in this moment and bring ourselves back down to right now, we're probably okay. And you can do that through using grounding techniques. There's a famous one, 5, 4, 3, 2, 1, where it's five things you can see, four things you can hear three things you can touch, you know, et cetera, et cetera. And just simply by doing that, you can bring your focus to this moment and it'll make it better. It may not fix it completely, but it's going to make it better. Things like deep breathing, muscle relaxation, taking one thing at a time, or simply just if you're feeling overwhelmed, putting what you're needing to do on a list so that you can see it written down on a piece of paper. And it's not just floating above your head and seeming a lot bigger than it actually is.
Host Tim Unsinn:
Well, I could see how it would be very stressful to think of a bear behind every tree. I get that. That's, that's really plain for so many of us to understand. Now it's dealing with those bears behind the trees. And I love the idea of writing it down because you're writing it down and you're looking at it. It's like, it really isn't that big a deal. Is that the real, the helper behind that?
Lucas Mitzel:
Absolutely. Yeah. And when we have a large list of things that need to get done, it can just seem like there's too much that it's not, it's gonna take too much time. And so writing that list really puts it down on paper and we get to see it. And then bonus points, sometimes this helps people is when you put a timer next to it, like, this task is only gonna take me five minutes. And if you have 15 tasks, that seems overwhelming, but if they only take five minutes each, well that's not gonna take as bad. So now this doesn't look as bad, so now I'm not as overwhelmed. And that has proven to be very helpful for a lot of the people that I've seen.
Host Tim Unsinn:
If I boil everything down, it sounds like if I put things into perspective, maybe I won't be as anxious.
Lucas Mitzel:
Exactly.
Host Tim Unsinn:
Alright, well before we wrap up, Lucas, thank you so much for being on Mind Your Mind. As we wrap up, one last question for you and that is, what do you do personally to mind your mind?
Lucas Mitzel:
Yeah, it's really important, I think especially for anxiety, to maintain a good exercise routine, even just doing 30 minutes a day or just as often as you can, because we're all busy. Whether that be just going for a walk or running or training for something, lifting weights, just something to get us active. It's very healthy for the brain and it allows us to just feel much less anxious, for those of us who struggle with that.
Host Tim Unsinn:
Very good. Thank you again for your time. Appreciate you sharing your talents and treasures with us.
Lucas Mitzel:
Thank you.
Host Tim Unsinn:
Thank you for joining us for Mind Your Mind, a podcast presented by Dakota Family Services. For more information, links to additional resources, contact information, and much more, go to dakotafamilyservices.org.
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Breaking Bad Habits
Bad habits can be easy to start but sometimes very difficult to stop. In this episode of Mind Your Mind, host Tim Unsinn and therapist Falan Johnson talk about breaking bad habits, including where habits come from, how to know if a habit is bad, and steps you can take to stop it.;
Finding a Therapist
Are you looking for some help on your mental health journey? In this episode of Mind Your Mind, host Tim Unsinn and therapist Jessie Mertz talk about how to find a therapist, including what you should know when searching and what questions to ask when you meet a therapist for the first time. They also touch on what the letters after a therapist’s name mean, and how they apply to the type of services or treatment you might be looking for.;
Coping with Rejection
Whether it’s from asking someone on a date or applying for a job, we all experience rejection at some point in our lives. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how to cope with rejection, including the common coping stages, the importance of acceptance, and how rejection can impact people differently.;
Borderline Personality Disorder
Like other personality disorders, borderline personality disorder is a commonly misunderstood and stigmatized mental illness. In this episode of Mind Your Mind, host Tim Unsinn talks with Lucas Mitzel, a therapist at Dakota Family Services, about what BPD is, how it affects someone’s behavior, and where to seek treatment if your child has been diagnosed with BPD.;
Psychological Assessments: What to Expect
Do you think you might be suffering from an undiagnosed mental disorder? If so, a psychological assessment might be able to help. In this episode of Mind Your Mind, psychologist Dr. Hannah Baczynski and host Tim Unsinn talk about what to expect from a psychological assessment, including what an assessment might include, what information you might receive from the psychologist, and what you should communicate with your psychologist before and after receiving an assessment.;
Supplements in Psychiatry
In this episode of Mind Your Mind, host Tim Unsinn and Amanda Daggett explore the topic of using supplements for mental health. In addition to talking about some of the most commonly used supplements like melatonin and St. John’s Wort, they also discuss the benefits, the risks, and the research surrounding various supplements.;
Seasonal Affective Disorder (Community Chat Series)
Feeling like you’ve got the winter blues? If you’re noticing symptoms of depression with the change of seasons, it may be a sign that you’re suffering from Seasonal Affective Disorder, or SAD. In this special Community Chat episode of Mind Your Mind, therapists Christy Wilkie and Lucas Mitzel discuss the common symptoms of Seasonal Affective Disorder, how it can affect other mental health disorders, and some useful tips, tricks, and resources for managing symptoms of SAD.;
Trying New Things With Confidence
Join Christy and Lucas, therapists at Dakota Family Services, as they share practical tips for building confidence when trying new things. From managing self-doubt to building resilience, this episode will empower you to approach new experiences with a positive mindset.;
Relationships are Hard
In this episode, Christy and Lucas explore why relationships can be so hard. Join them as they discuss the characteristics of both healthy and toxic relationships, talk about the difference between normal conflict and abuse, and help you discover your love languages so you and your partner can best express your love to each other.;
Is Everybody Anxious?
In this episode, Christy and Lucas explore anxiety. Join them as they discuss the signs and symptoms of an anxiety disorder, what you can do to decrease your anxiety, and how to best help loved ones struggling with anxiety.;
Is Everyone Feeling Sad
In this episode, Christy and Lucas explore depression. Join them as they discuss the signs and symptoms of Major Depressive Disorder, what you can do to help yourself feel better, and what you can do to help your loved ones. They will talk about coping strategies, therapy interventions, and ways to help you identify when your child might need extra help.;
Change is Hard
Change is inevitable. Join Christy and Lucas as they explore big and small changes and how they impact you. Learn why change can be so hard, even good change, and discover ways to manage it effectively.;
We Need to Talk About Suicide
In this episode of "Is It Just Me," Christy and Lucas discuss the very important topic of suicide. Listen to learn about risk factors, warning signs, and what you can do to help a loved one who is struggling. Remember, you are not alone. If you need immediate assistance, call 911. If you need to talk to someone, call the Suicide and Crisis Lifeline at 988.;
Do We Need to Get Outside?
Join Lucas and Christy as they explore the power of spending time outdoors on mental and emotional well-being. Discover practical tips, personal anecdotes, and expert insights on the benefits of getting outside and reconnecting with nature.;
Exploring ADHD
In this episode of "Is It Just Me?" Lucas and Christy discuss ADHD, shedding light on its prevalence and impact on daily life. Learn practical strategies for managing symptoms and understand why your friend or loved one with ADHD does the things they do.;
Internet Safety and Mental Health
In this episode of "Is It Just Me?", join our hosts Christy and Lucas as they delve into the complex relationship between the internet and mental health. With the digital age bringing information and social connections to our fingertips, it also presents unique challenges and opportunities for our safety and psychological well-being.;
Boosting Self-Esteem: From Marathons to Daily Triumphs
In this episode of "Is It Just Me?", Christy and Lucas discuss how common it is for people to see themselves differently from others. Using their own personal triumphs and challenges as examples, they outline the things that shape our self-esteem. Additionally, they share simple daily practices to help listeners recognize and celebrate their own personal victories. This episode is filled with tips and engaging stories aimed at encouraging listeners to undertake challenges that foster self-growth and personal confidence.;
Therapy Unveiled: What to Know Before You Go
In this episode of "Is It Just Me," Lucas and Christy talk about what it's like to begin therapy. Feeling apprehensive about starting therapy is normal, but surmountable. Together, Lucas and Christy unravel common myths about therapy and emphasize the role of therapy in disrupting negative life patterns and routines that are no longer serving you.;
Coping with the Back-to-School Blues
In the latest episode of “Is It Just Me?” Christy and Lucas tackle the transition from leisurely summer days to structured school schedules with warmth and wisdom. This episode is a must-listen for parents seeking guidance and strategies to help navigate the shift with confidence. Learn how to handle changes in routine, the importance of communication, and strategies to help the entire family adjust to and embrace the new normal. Listening to this episode can be your first step toward making back-to-school a season of growth and positive change for all.;
The Art of Overcoming Trauma
In this month’s episode of the "Is It Just Me?" podcast, Lucas Mitzel and Christy Wilkie, Dakota Family Services, dive into the complexities of trauma and its therapy. The episode sheds light on Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) and the importance of creating a trauma narrative as a cornerstone of healing. The thoughtful discussions aim to educate listeners on the intricacies of trauma, the innovative methods used in therapy, and the role of caregivers in the recovery process. Through expert insights and compassionate storytelling, Lucas and Christy provide practical advice and real-world examples for individuals who have experienced trauma.;
Navigating Life Through Mindfulness
In this episode of “Is It Just Me?”, Lucas and Christy delve into the world of mindfulness and relaxation techniques. From body scans to mindfulness exercises, they provide a soothing experience to help you unwind and distress. Discover practical tips and advice on incorporating mindfulness into your daily routine and learn how to prioritize mental well-being in today's fast-paced world.;
Mindfulness: Body Scan
In this special additional episode of “Is It Just Me” join therapist Lucas Mitzel as he gives listeners a transformative journey within their own body and mind. In this episode, Lucas guides listeners through a soothing body scan to promote calm, mindfulness, and inner peace. This episode offers a unique mixdown of gentle narration, and relaxation techniques, leaving you feeling refreshed, rejuvenated, and more connected to yourself.;