Tips for Managing Anxiety [Podcast]
Posted August 24, 2020 by Leslie Zaynor, PhD
Listen to this episode of the Healthy Vitals Podcast.
Dr. Leslie Zaynor discusses tips for managing anxiety.
Featured Guest:
As a member of the Summa Health psychiatric team, Leslie Zaynor, Ph.D., has special interests in anxiety, depression, parenting concerns, relationship issues and trauma. Her education includes both Bowling Green University and Kent University, as well as internships at NEOMED, Akron Children’s Hospital and Portage Path Community Mental Health Center.
Transcription:
Scott Webb (Vyverman) (Host): Staying mentally and physically well during the pandemic is important for all of us. Here with me today to discuss anxiety and strategies for staying well is Dr. Leslie Zaynor. She’s a clinical psychologist with Summa Health. This is Healthy Vitals, a podcast from Summa Health. I'm Scott Webb. So Dr. Zaynor, thank you so much for being on today. We’ve got a lot to cover. I want to start with setting the table here a little bit. How do you define anxiety? What are some of the root causes for people? Do you find that anxiety levels are higher right now specifically due to COVID-19?
How do you define anxiety?
Leslie Zaynor, PhD (Guest): Generally we define anxiety as excessive worry or a feeling or tension or being on edge or nervous, feeling like you can't control those kinds of thoughts and feelings. There can be physical components to it like muscle tension or nausea and then there can be emotional and cognitive kind of components like your thinking processes and just that general feeling of dread. People can have panic attacks as part of their anxiety. Those are discreet episodes where you feel like you're having trouble breathing or your heart is pounding. You feel a really strong sense like you need to escape, or the walls are closing in. People can have other physical manifestations of their anxiety as well in addition to their specific phobias—fear of heights, fear of spiders, different things like that too. Yes, we do see an increase in anxiety. I don’t have specific numbers to give you, but I'm seeing more patients who are coming in who maybe had preexisting anxiety before the pandemic. So now all of the changes are ramping up in their feelings, or they're worried specifically about the pandemic and about what the implications are for themselves and their families.
Host: Let’s talk about ways to deal with anxiety, to treat anxiety. I know most people naturally gravitate towards what we might call distractions, whether it’s watching TV—I'm definitely guilty of that—reading, video games, doing things where the goal is to get your mind off your worries. Those have some degree of effectiveness, right?
What are some ways to deal with anxiety?
Dr. Zaynor: Yes, they do. Like you said, they get your mind off of what you’ve been worrying about. For a lot of people, that’s enough. Then the rest of the evening they're good, doesn’t bother them again. When that’s not enough for you, there are other things that people can do. One of the first things like deep breathing or progressive muscle relaxation, any kind of meditation. Those can be really effective because it helps bring your heart rate down, it helps bring your breathing rate down. So you just feel calmer. It also really encourages people to focus on here and now and get themselves out of those sort of what if and catastrophizing kind of worries. So that’s another reason why it’s really effective. The key with those kinds of techniques though is you really have to practice at other times when you're calm. Learning to relax your mind and your body is a skill. So the more you practice it, the better you get at it, the more effective it’s going to be at other times.
Host: So doctor, something I wanted to ask you about is what exactly is self talk? I'm not that familiar wit that term. I think I understand it, but I’d like to have you explain that.
What is self talk?
Dr. Zaynor: It’s just evaluating what’s happening, telling ourselves things. Sometimes it’s helpful things, encouraging things. Sometimes it’s not so helpful. For some people it might be more critical, it might be more worrisome. A lot of people say, “Oh I always think about the worst case scenario.” If you have anxiety, that’s not surprisingly going to increase your anxiety to be thinking about what’s the worst thing that can happen here. So another strategy for controlling anxiety is to pay attention to what you're telling yourself about situations. Because, again, if you're thinking about the worst case scenario or you're saying, “Well what if this happens, what if that happens,” then your anxiety is going to increase. What we find is that a lot of times people really are pretty out of proportion in their thinking when their anxiety is high. So it’s a better strategy to pay attention and to try to remind yourself to say things that are more moderate, more in proportion to the situation. So like wearing masks now with the pandemic. We’re all having to wear masks. It’s uncomfortable. It’s inconvenient. At the same time, it’s still doable. We might not like it but it’s doable. So using terms like uncomfortable, inconvenient, frustrating. That’s going to keep your emotions in proportion to the situation.
Host: So doctor, let’s talk about creative endeavors and how they can be helpful too. Things like drawing, coloring, woodworking, gardening, singing, or playing an instrument. Those are more than just a distraction, right?
Dr. Leslie Zaynor on creative outlets
Dr. Zaynor: Oh yeah. These are things that can give you an outlet for your feelings. They can help you express your feelings. They can help remind you of your abilities and competencies, which we tend to forget. When we’re in a heighted emotional state, we tend to forget positives about ourselves. So going back to some of those things can remind us. Then at the end you have a finished product that you can really be proud of. So it tends to be a little more helpful than just your typical distraction like watching TV.
Host: Right. Because in the end, all we’ve done is just binged on a TV show when we watch Netflix or Hulu. Here we actually have something, as you say, and we can point to it and say, “See what I made? I made this thing. It’s really cool.” That’s a great suggestion. Let’s talk about maintaining our social connections. One of the things I've had an issue with during this time—the so-called new normal—is the term social distancing. I think what we should have called it from the start was maybe physical distancing because we don’t want to be socially distant. We want to maintain those social connections, right? I mean obviously safely, of course, but maintaining our social connections is so important.
Anxiety and maintaining social connections
Dr. Zaynor: Yeah, you're absolutely right Scott. Getting support from other people, reminding ourselves that we’re all in this together. It’s key to helping to maintain good emotional health. The other side of that too is giving support. There's a saying, and I'm probably not going to get it right, but when you give a gift, two people benefit. The one who gets the gift and the one who gives the gift, right? So we feel better when we do something good for somebody else. When you give support to other people then you benefit as well. It’s just another reason to try to keep your connections whether it’s from a distance in person or over the telephone, Zoom or whatever the other electronics are, or even just writing a letter. Old fashioned letter writing and sending cards. People really get a thrill out of that too. So sticking with that is very important.
Host: You know one of the things my mom and I have been doing—even though she’s nearby, we haven’t seen each other as much over the last few months—is we’ve been playing Scrabble over our phones at night. So she texted me last night and said, “Are you up for a game?” Sure. Something we did when I was a kid, we played physical Scrabble at the table. Now we’re playing online Scrabble on our phones. It does help us stay together. It does maintain that social connection with family, which is such a simple silly thing but really effective because last night I ended my night playing Scrabble with my mom as I often did as a kid which was really a neat thing. So let’s talk about the advice we would all get from our primary care physicians. The basic things that we can all do right now to stay physically and mentally well, or as well as we can. That would be eating well, getting enough sleep, trying to get some exercise every day. Those things are important as well, right?
The importance of eating well, getting enough sleep, and exercising every day
Dr. Zaynor: Oh yeah. These are the building blocks for good physical and emotional health. I know they're not very flashy and it’s kind of like yeah, yeah, yeah. I've heard that before, but they really are very important to try to maintain yourself physically. I guess I’d also add to what you said try not to drink too much alcohol or too much caffeine because that’s not good for you either. Like I said, they're just the building blocks of staying well. Right now during the pandemic, we need to keep our bodies as physically healthy as we can as well as our emotions as healthy as we can.
Host: Yeah, that’s so right. You’ve given us some great suggestions today on how to stay physically and mentally well. As we wrap up here today doctor, what else do we need to tell people about getting ahold of you, services that are offered there, anything else we can tell them today.
How to get ahold of Dr. Leslie Zaynor's services
Dr. Zaynor: Well, yeah thanks for that question Scott because I think if people are feeling that these ideas are not sufficient for them, if they're feeling overwhelmed, if anxiety or other emotional concerns are interfering with their responsibilities or their relationships it’s important that they do reach out for help. At Summa we have a wide variety of services. We have counseling or psychotherapy, we have psychiatry services, as well as some other services that can be helpful for emotional concerns. So if somebody wants to get connected, the thing that they can do is they can call the behavioral health department at St. Thomas. The phone number there is 330-379-8190. They would collect some basic information and get somebody connected with appropriate services.
Host: Doctor, I wanted to ask you about telehealth and telemedicine. Has that come up yet in dealing with people’s emotions and anxiety? Is that something that you guys are doing?
Summa Health's telehealth and telemedicine lines
Dr. Zaynor: Yes. We are doing quite a lot of telehealth at Summa. I've found it very effective. Patients have found it convenient. It’s not hard to do at all. It’s very easy. It does require a smartphone, but we’re offering that to all of our psychotherapy patients unless there’s a critical issue and we feel like we need to see them in the office. So it is an option for people.
Host: That’s great to hear. I mentioned earlier about the new normal if you will. Telehealth and telemedicine, video visits, things like that has been sort of inching along over the years. Now out of necessity because of COVID-19 it’s become the thing in medicine. I really hope that it sticks. There’s a lot of good reasons—not just COVID-19—why people can connect remotely, digitally whether it’s Zoom or a video visit on their phone or however providers are doing that. What a great option for people and just hoping that insurance companies and everybody plays ball so that this is something that can stick. I'm sure you are too.
Dr. Zaynor: Yes, I agree. I feel it’s been very helpful for our patients. We have people who maybe they have limited transportation options for instance. This gives them another way to access services that wasn’t available before.
Host: Absolutely. Well Dr. Zaynor, so great having you on today. We covered a lot of ground. We’ve talked about mental and physical wellness and lots of suggestions on how to deal with anxiety and how anxiety levels might be a little bit higher right now during COVID-19, but we have some strategies, things we can do, ways that people can reach out and seek treatment. So awesome having you on and stay well. For more information or to book an appointment, visit summahealth.org. If you found this podcast helpful and informative, please share it on your social channels and check out the full podcast library for topics of interest to you. This is Health Vitals, a podcast from Summa Health. I'm Scott Webb. Stay well and we’ll talk again next time.
About the Author
Vitality eNews Sign Up
Receive the Summa Health eNewsletter for the latest health tips, advice and updates.
Related Blogs
New Year’s resolutions are a fun tradition to ring in the new year and celebrate a fresh start. If you’ve already made a list of goals for 2025, no doubt losing weight, eating healthier and exercising more top your list.
But did you know cutting back or even giving up alcohol altogether can help you achieve all of these health goals and more in one resolution? It’s true! Going dry for 30 days or more does more than just save you money, it also can bring…
In this episode, we delve into the often unspoken reality of pregnancy and infant loss. We discuss the importance of communication and combating the stigma surrounding these sensitive topics.
We also explore the importance of offering support to those in your life experiencing this loss and how you can give that support.
Please be advised that this podcast does not replace professional medical or mental health guidance. If you have concerns about your pregnancy or mental well-being, prioritize consulting a qualified healthcare professional.
Join us as we navigate these sensitive issues with respect and a focus on creating supportive communities. Thank you for listening.
The U.S. Department of Health and Human Services reports an estimated 46 million people in this country, aged 12 and older, suffer from substance use disorder. Unfortunately, that number continues to rise, as the COVID-19 pandemic has exacerbated the crisis.
Addiction is a chronic brain disease characterized by continued use of drugs or alcohol despite harmful consequences. Continued use of addictive substances triggers the release of chemicals, which alter the brain&…
In this episode, we delve into the often unspoken reality of pregnancy and infant loss. We discuss the importance of communication and combating the stigma surrounding these sensitive topics.
We also explore the importance of offering support to those in your life experiencing this loss and how you can give that support.
Please be advised that this podcast does not replace professional medical or mental health guidance. If you have concerns about your pregnancy or mental well-being, prioritize consulting a qualified healthcare professional.
Join us as we navigate these sensitive issues with respect and a focus on creating supportive communities. Thank you for listening.
This time of year, it feels like our world is gray and gloomy, bright sunshine will never reappear and the cold winds dampen our spirits at every turn. It’s easy to experience the winter blues.
But, for some people winter is quite literally depressing. Seasonal Affective Disorder (SAD) is a type of depression that comes and goes with the seasons, typically starting in the late fall and early winter and going away during the spring and summer.
As the days become short and…
Does someone you love have an addiction? You’re not alone. The U.S. Department of Health and Human Services reports an estimated 46 million people in this country, aged 12 and older, suffer from substance use disorder.
Addiction, or substance use disorder, is a chronic brain disease characterized by continued use of drugs or alcohol despite its harmful consequences to the person’s health and well-being. Continued use of addictive substances triggers the release of…
You’ve probably heard the term “behavioral health,” but what exactly does it mean? Behavioral Health refers to the emotions and behaviors that affect your overall well-being, and encompasses mental health and substance use disorders, along with their stress-related physical symptoms. Behavioral health conditions can include depression, anxiety, schizophrenia, anger management, drinking or drug abuse, traumatic stress and much more.
Because many people…
Unfortunately, we know this reality to also be true at Summa Health. It is estimated that 3% of patients are considered violent on a daily basis. Violent situations make it more challenging for nurses and other staff to provide quality patient care, especially when they fear for their safety.
We have asked our nurses and frontline staff to share the stories of their experiences with patients being violent or abusive. Their stories deserve to be heard. The policy needs to change.
According to the most recent COVID-19 Practitioner Survey conducted by the American Psychological Association, more psychologists reported an increased demand for mental health services in 2021 compared to 2020, with the most significant treatment increases occurring for those suffering from anxiety, depression and trauma-related disorders.
As your community healthcare partner, Summa Health is deeply committed to offering the highest quality behavioral health services to you…
In recent months, international conflicts, COVID, and violence have impacted our lives. These disturbing events can have profound effects not only on the families and communities where they occur but also on parents and children many miles from the scene.
Tragedies like these often shake our sense of trust and security. They feel personal because these are everyday people doing everyday things. Our kids go to school, we shop at grocery stores, attend concerts and movies, and…
Updated April 2025
As humans, we strive to achieve a sense of belonging, acceptance and connection with others. These innate needs and desires often originate from family. Through these interactions, we gain a sense of self-worth, security and community. Families, regardless of blood relation or choice, are bound together by shared meaning and values. These beliefs and perspectives shape the realities that form these connections, but what happens to a family when trauma alters…
Dr. Cheryl Johnson leads a discussion focusing on empowerment in the African American community, especially maternal health.
Dr. Dankoff provides an overview of testicular cancer. Learn about symptoms, prevention, and treatment options.
Craig Wood leads a discussion focusing on occupational therapy, its benefits, and why he got into the field.
Iriel Hopkins and Marlo Schmidt discuss ways in which Summa Health System contributes to a healthier community.
The stress of the COVID-19 pandemic has taken a toll on everyone, but especially on those who have battled the virus and now have lingering symptoms.
Known as “long COVID-19” or “post-COVID syndrome,” some patients are experiencing COVID-19 symptoms for weeks or even months after recovering from the acute phase of infection — even when the virus is no longer detected in their bodies. Even patients who had mild cases and weren’t hospitalized…
Natalie Hiltbrand, an Osteoporosis Specialist at Summa Health, leads a discussion on osteoporosis treatment, as well as prevention.
Updated September 2024
Just as our bodies require care and exercise over the course of our life, so do our brains — especially as we age. Lifting weights strengthens our muscles, while strengthening our mental “muscles” improves our memory, attention, brain speed, people skills, intelligence and navigation.
The key is variety. Similarly when we exercise our body, if doing something becomes too easy, it’s time to make a change to build brainpower. The…
Dr. Megan Cesta and senior physical therapist Amy Senn discuss common pelvic health issues women may experience.
Stress is inevitable and a natural part of our modern lives. Bills come every month, kids’ activities are year-round and work never seems to slow down.
Suffice it to say, stress is something all of us struggle with at times. However, it’s one that all of us cope with differently — some in healthy ways and others in unhealthy ways. Some people may turn to meditation or a friend to release stressful energy, while others may turn to more harmful activities or…
Stress is a natural part of our modern lives. Bills come every month, kids’ activities are year-round and work never seems to slow down. A little bit of stress is inevitable, but oftentimes that’s a good thing.
Stress helps you meet your daily challenges and motivates you to reach your goals, ultimately making you a smarter, happier and healthier person. That’s right. Good stress is vital for a healthy life.
Good vs. Bad Stress
You may think any type of stress is bad, but that…
Beautiful colors, cooler temperatures and the anticipation of the upcoming festive holidays make fall a season favorite for many.
But for those suffering from seasonal affective disorder (SAD), the shorter days with intermittent sunshine can make for a long and dreary fall and winter season — both physically and mentally.
SAD is a reoccurring type of depression that tends to have a seasonal pattern. For most, symptoms begin in late fall and can linger around until late…
Dr. Kevin Spear discusses men's health and different risk factors and how to ensure optimal well-being.
Unfortunately, this is the case for many who suffer from a mental illness,…
In today’s world, we often forget to do the little things that can often make a big difference in our health and happiness. Typically, it is the simplest things that can do the most to help us feel our best every day and all year long. Here are a few tips to keep in mind for a healthier, happier day:
Make plans to do something you love. Research shows that having something to look forward to makes you happier. So, on a rough day, try to make a plan to do something…
1. Have an attitude of gratitude.
Making an effort to remember all of the things you’re grateful for is very important. Research has shown that taking time to express gratitude or even acknowledge thankfulness in our own thoughts increases well-being and creates positive feelings. Gratefulness can be the antidote to increased stressors in challenging times.
2. Spend money wisely.
Overspending, panic spending, and comfort spending can add to your stress by creating…
Laughter is what the doctor ordered when it comes to stress relief. Science shows laughter may very well be the best medicine when it comes to relieving stress — and that’s no joke. Whether you’re howling at a TV sitcom or giggling at your friend’s joke, the positive effects from laughter on body function — from increased circulation to muscle relaxation — confirm that real, sincere, happy laughter is good for you!
With April being…
Americans are often overstressed and overworked, and it’s no wonder – not all Americans have the luxury of paid time off, and even those who do generally don’t take all of it. According to research, more than one in 10 Americans say they plan to take a quarter or less of their vacation days in 2019.
There are many studies that suggest taking time off is beneficial to your mental, physical and overall health and that people who take vacations have lower stress…
While the exact cause of depression isn’t known, it is thought to be caused by an imbalance of the brain’s neurotransmitters – the chemical messengers that send signals between brain cells. While there are many effective treatments for depression, the typical approaches like therapy and antidepressants don’t necessarily work for everyone.
For decades, shock therapy, or ECT, has been used to treat major depression that was not treatable with medication and therapy. While there…
Addiction recovery is a deeply personal journey, and different strategies work for different people. The two most common, and very different, recovery philosophies are abstinence and harm reduction. The following is a brief description of each of these approaches.
Abstinence
Abstinence-based recovery dates back centuries, long before addiction was determined to be a medical disease. This recovery philosophy expects an individual to completely stop the use of alcohol and other…
Have you ever wondered about the impact of social media on mental health? Social media has drastically changed the ways we communicate and socialize with others. In many ways, social media has had a positive impact; but the experiences can also be extremely negative, cyberbullying for example. Concerns regarding the impact of social media have resulted in a number of studies that look at the connection between social media and depression or anxiety. Not surprisingly, the…
September is designated as Suicide Prevention Awareness Month, in conjunction with Worldwide Suicide Prevention Day held on September 10. Events held on this day focus on raising awareness that suicide IS preventable, providing education and information about suicide, and decreasing the stigma associated with suicide.
Despite these (and other) efforts, suicide statistics tell a grim story. Just to cite a few examples, suicide rates have been on the rise since 1999.…
June 27th is PTSD Awareness Day (and all of June is PTSD Awareness Month). PTSD, or Post-traumatic Stress Disorder, is a condition that can develop following highly stressful life experiences. Some examples of these traumatic events are military combat, sexual assault, transportation accidents, and natural disasters. Such trauma exposure is quite common. Most people will experience at least one traumatic event in their lifetime.
Mental health is as complex as physical health. It can fluctuate up or down, it can be affected by genetics and physical trauma and is something that may require treatment by a medical professional.
In the US, one in five individuals is affected by a mental health condition. To address the stigma associated with mental health, discover seven myths, debunked here.