Reducing Stress

Reducing Stress

A Holiday Recipe For Holiday Stress


Happy December, it's that time of year, again. The Holiday's can be a great time, but they can also be a stressful time. You may be traveling or having people over. And, the shopping, making sure you buy just the right gift for everyone on your list can be a bit overwhelming. It's also a time to see friends and family members that you haven't seen in a while. For some this is a good thing, for others it isn't. Wherever you fall in this category don't let the Holiday's control you and take over. Here is a simple recipe to help you get through them:

Make sure to get plenty of rest.
Remember to be grateful. Gratitude is the antidote to anger.
Set boundaries, it's alright to say no.
Ask yourself, what the consequences are for yourself if you say yes.
Set aside time for yourself.

Start by getting at least eight hours of sleep each night. Start each day by stating ten things you are grateful for. When dealing with friends and family, remember to set boundaries and say no when you need to. It's alright to think of yourself and what the consequences will be to you, if you say yes too many times. And, lastly don't forget about yourself. Do what you need to do to revive. It can be a bubble bath, a yoga class, or just some down time. Don't forget to add in love to your family and friends and enjoy the season.

The Holidays don't have to be stressful. Remember to smile and be thankful. This will really help during this time of year. For more help, please call me at (650) 892-0357.

Read more: A Holiday Recipe For Holiday Stress

Five Signs You Have Anxiety


We all get nervous or anxious, now and then. But, what happens when the worrying doesn't go away? Here are five signs that you may have an anxiety disorder of some type:

  1. Excessive worry. This is when the anxiety is so bad that it interferes with everyday life. It interferes with your work and relationships. Your mind just won't stop. You're driven by fear and it usually has a bad ending. It's having that feeling of heading south on the 101 and suddenly there is a car in front of you heading north, almost all the time.
  2. Sleep problems. It's not unusual to toss and turn the night before a big presentation at work, but if this persists you may have anxiety. Sleep problems can also be associated with a range of health conditions. If you chronically lye awake or wake up wired, this is a good indication you may be suffering from anxiety.
  3. Muscle tension. If muscle tension is most of the time, this may be a symptom of anxiety. It can consist of clenching your jaw, balling your fists, or flexing muscles throughout your body. Exercise may help with some of the tension. But, meeting with a therapist to figure out the underlying reasons may be helpful.
  4. Self-consciousness: This doesn't always involve speaking to a crowd or being the center of attention.…

Read more: Five Signs You Have Anxiety

Don't Let Your Emotions Control Your Life


"Remaining optimistic will help me experience joy."

Is it time for a new outlook on life. Don't worry; many of us have done it. We let our mood take over and let go of our rational side. It's never too late to change. Just as negative behavior is contagious, so is positive behavior. Start by surrounding yourself with positive people. Write positive affirmations and place them on your night stand, in your car and on your desk. Make sure you place them where you will see them throughout the day. Here are five helpful tips to help control your emotions:

  1. Stop comparing yourself to others. It's easy to get caught up in what others look like and how they are doing in life. Remember, you are not them and they are not you. Don't let society define your life, create your own.
  2. Don't beat yourself up. We tend to be hard on ourselves and not take the time to recognize our strengths. I often tell my clients to go easy on themselves. I think we are wired to beat ourselves up. You need to stop this, it will only bring you down.
  3. Take time to relax. We live in a busy world that never stops. That doesn't mean you don't have to stop. Make sure you get plenty of rest and take breaks during…

Read more: Don't Let Your Emotions Control Your Life

Five Ways to Build a Positive Attitude


"No one can make you feel inferior without your consent." Eleanor Roosevelt

Life is much more enjoyable when you have a positive attitude. Believe it or not, it's actually not that difficult. When you stop beating yourself up with your internal dialogue it will change your outlook on your life. Here are five tips to help improve your attitude:

  1. The choice is yours. Your life is the result of your choices. You can choose to let the balance in your back account bring you down or you can look for opportunities for challenge and diversity. Choose to focus on what you have rather than what you don't have. The way you choose to see the world creates the world you live in.
  2. Surround yourself with positive people. Surround yourself with people that support you, have a positive influence on your life and speak the truth. Expand your circle of friends with people that are further ahead than you in personal and professional development. Stop associating with negative people that impede your progress.
  3. Develop a "Givers Gain" mentality. Stop keeping score. Give away what you seek without expectation or measurement. For example, if you seek happiness, then help others find it.
  4. Let go of anger, resentment and judgment. Hanging on to old resentments and negative emotions is not good for your emotional health. Negative emotions…

Read more: Five Ways to Build a Positive Attitude

Let Love Grow


"The greatest weapon against stress is our ability to choose one thought over another." William James

We live in such a fast paced world. We are always in a rush. We are always looking for ways to make things faster and more effective. Speed is key in our society. As a result, this has taken a toll on our relationships. We have seen the divorce rate sky rocket and we have more disease than ever. Many doctors have told us this is because of stress. Here are five tips to help lower the stress in your life and help build the friendship in your relationship:

  1. Sleep. Sounds obvious, but in our fast paced world we have given up much of our sleep. Get at least eight hours of restful sleep a night, or however much sleep you need to feel rested. I know when I don't get enough sleep I am more forgetful and less effective. I know this true for everyone. Start getting enough sleep and you will find the quality of your work will improve.
  2. Drink plenty of water. Doctor's tell us we need at least eight glasses of water a day. It's hard to believe how many people suffer from dehydration. The remedy is simple, drink plenty of water. 
  3. Take breaks during the day. Many people feel there aren't enough…

Read more: Let Love Grow

Contact Information

Office Location 
Lianne Avila, MFT
1510 Fashion Island Blvd.
Suite 110
San Mateo, CA 94404

Phone Number
(650) 892-0357

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