Shout Out Health

ASK THE THERAPIST: Anxiety Alert! What to Do When Worry Rules Your Life...

Q: Help, I am in my 30s and I'm out and proud and all that, but I am anxious every day about my future, the economy, my love life, the state of gay rights, etc., I just can't seem to relax and I don't want to resort to any more medication, I've tried them in the past. I'm a big believer in therapy, but I can't see my therapist every day! What should I do?

A: Does your therapist know that you are anxious every day about life, the universe, and everything? If so, is he or she just reassuring you, dealing with one issue at a time, or looking at this general pattern of anxiety? I hope it's the last one. The first two will make you feel better in the moment; the last one will reduce anxiety in the long run.

Your worries come from a more generalized pattern of beliefs that the world is a threatening place and you are not personally equipped to handle it. You apply those beliefs to each individual situation and the outcome is always the same--you get anxious. Because you don't believe you have the ability to affect your situation, you look for outside means to solve your worries, such as seeking reassurance, controlling other people, or flat out avoiding things that make you anxious.

Assuming you also had a medical check-up to rule out any physical problems that could be fueling your anxiety, then the focus of treatment generally addresses your thought patterns that lead to anxiety, your behavioral avoidance of threatening things, and your physiological arousal in response, such as the tension and stress that makes it difficult to relax.

Looking For a Gay-Friendly Health Care Provider?

So often, we receive questions from readers who have difficulty discussing sexual topics with their health care providers, or have been subjected to dismissive, judgmental or aloof treatment in a health care setting. As a result, we want to remind you that a gay-friendly health care provider in your area may be just a click away!

CONSUMERS: If you need to find someone in your area, go to Find a Provider on the Gay and Lesbian Medical Association's (GLMA) website, where you can find the support you deserve close to where you live.

PROVIDERS: Gay or gay-friendly providers out there who want to be included in this very important resource, go to Create a Provider Listing.

It's FREE and you can help serve LGBT healthcare consumers who are seeking a welcoming and respectful healthcare provider.

 

ASK THE THERAPIST: Feeling Frazzled? Try This Quick (and Effective) Relaxation Technique

Q: I'm a nervous wreck! Is there a simple relaxation method or technique you can suggest?

A: Relaxation is something that can be practiced by all of us, especially in this noisy, stressful, and frantically plugged-in world. Here's a simple relaxation tip you can use daily:

1. Turn off the TV, radio, computer and hand-held devices, and close the door if there are people around.

2. Sit comfortably in a chair, with your back and legs fully supported, and your hands resting comfortably on your thighs.

3. Either close your eyes, or pick a spot on the floor to focus on.

4. Breathe in through your nose, concentrating on filling up your entire abdomen (if you are having trouble and tend to fill up your chest area, do this exercise lying down).

5. Next, blow the air out very slowly through your mouth, as if cooling off some very hot soup on a small spoon without spilling a drop.

6. Repeat this 10 times while focusing on your breath.

7. Do this twice a day, perferably at the same time of day, or as needed.

This is simple, fast and highly effective. The more you practice it, the more effective it will become.

When you cannot find time alone, take a few minutes to stop and "smell the flowers" which means connecting to and appreciating the things and people physically in front of you (rather than the TV, computer, phone, etc.). Doing so will provide a much-needed release of tension and refocus you on the present moment.

If you want to read a good (and classic) book on the subject, check out The Relaxation Response by Herbert Benson, M.D. -- Greg Cason, PhD

TAKE A POLL: Do You Love (Or Loathe) Your Body?

One of the biggest stereotypes about gay/bi men is that they're calorie-counting gym bunnies who avoid carbs like the plague and have abs of steel. But is is really true?

Various studies have indicated that gay men can face a higher risk for eating disorders, and that all men are facing greater dissatisfaction with their body image.

Are  you truly happy with your body and how it looks, or do you suffer from body image issues? Do the pressures of looking good get you down or do you have a healthy handle on your own physical self esteem?

Take our poll and find out what everyone else is saying.

 

Your Daily Dose: Gay Marriage Approval Skyrockets, HIV Prevention Shot, and Pink Goes 'Over the Rainbow'

Don't have time to find today's hottest health-related (or just plain inspiring) headlines? Here's what making news as we speak (we opt for the upbeat or amusing, when at all possible). After all, you can find all the bad news on CNN, right?)... Enjoy your day!

GOOD NEWS: America says 'I do' to gay marriage...

NEW RESEARCH: An HIV prevention shot could become a reality...

MUST READ: Mark S. King on the Sound of Stigma...

SAY WHAT? Discrimination's long-term effects on LGBTI health...

FEEL GOOD: Take a break with Pink, and go 'Over the Rainbow' ...