Category: Ceren Celebi

The Difference Between Fear, Anxiety and Stress

15/6/2023

Fear, anxiety, and stress are all related emotional and psychological responses to perceived threats or challenges, but there are important differences between them.

Fear is a natural and immediate emotional response to a real or perceived threat. It is a normal response to danger and is often accompanied by physical sensations, such as increased heart rate, rapid breathing, and sweating. For example, if you hear a loud noise in the middle of the night, you may feel fear because you perceive a potential threat.

Anxiety, on the other hand, is a more diffuse and generalised emotional response to perceived threats or challenges. It often involves a sense of uncertainty or apprehension about future events or situations. Anxiety can be triggered by a wide range of stimuli, and it may manifest as physical symptoms such as restlessness, fatigue, or muscle tension.

Stress is a physiological and psychological response to challenging or demanding situations. It is a normal response to situations that require increased effort, such as work deadlines or public speaking. However, chronic or prolonged stress can have a negative effect on physical and mental health.

PERCEIVED THREAT OR CHALLENGE
Fear = Immediate response to actual or perceived danger.
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Anxiety = Diffuse and general feeling of unease or apprehension
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Stress = Physiological and psychological response to demands or pressures

In summary, understanding the differences between fear, anxiety, and stress can help individuals more effectively recognize and develop strategies to manage and cope with each one. Additionally, by recognising the signs and symptoms of these responses, individuals can seek appropriate treatment or support when necessary. Overall, understanding the differences between fear, anxiety, and stress is an important step in promoting emotional and psychological well-being.

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Ceren Celebi
Provisional Psychologist

5 Helpful apps for anxious children

11/5/2023

Ceren Celebi. Provisional Psychologist

While some level of anxiety is normal in children, excessive anxiety can interfere with a child’s daily activities or quality of life.

There are several apps available that can help children manage their anxiety. It can provide children with tools and strategies to help them identify, challenge, and reframe negative thoughts, as well as develop emotional intelligence and mindfulness.
Here are 5 helpful apps to help support an anxious child:

1. Headspace for Kids: Headspace is a popular mindfulness app that offers a special section for kids. This app provides a range of guided meditations, breathing exercises, and visualizations that are designed to help children manage their anxiety and stress.

2. Stop, Breathe & Think Kids: This app uses fun and engaging activities to help children develop emotional intelligence and mindfulness. It includes a range of guided meditations, breathing exercises, and mindful activities that can help children manage anxiety and improve their overall well-being.

3. Worry Box: Worry Box is a cognitive-behavioural therapy app designed to help children cope with worry and anxiety. The app offers a range of tools and strategies to help children identify, challenge, and reframe negative thoughts.

4. Smiling Mind: Smiling Mind is a mindfulness app designed specifically for children and adolescents. The app offers guided meditations and mindfulness exercises that are tailored to the age and developmental stage of the user.

5. Calm. This app is a popular meditation and relaxation app that offers a range of guided meditations and breathing exercises that can help children manage anxiety and stress. The app also offers sleep stories and other relaxation techniques that can help children calm down and relax before bed.

It is important to note that while these apps can be helpful, they should not be used as a replacement for professional help. If a child’s anxiety is severe or interferes with daily activities, it is important to seek professional support from a mental health professional.

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Ceren Celebi. Provisional Psychologist

Ceren supports children, adolescents and their families at our Werribee office and via Telehealth. She has experience providing counselling and psychological support to individuals who are experiencing stress, anxiety, depression, low self-esteem, and who would like to work on developing their social skills, and emotional regulation skills.

"5 Senses" Grounding Technique

20/4/2023

Ceren Celebi. Provisional Psychologist

Grounding is a technique used to help individuals cope with feelings of anxiety, stress, or dissociation by focusing their attention on the present moment and the physical sensations in their body. One common approach to grounding involves engaging the five senses: sight, sound, touch, smell, and taste.

The following is an explanation of the benefits of the five senses grounding technique:

Engaging the sense of sight: This involves focusing on visual stimuli around you. You can look around and take note of the colours, shapes, and patterns of objects in your immediate environment. You might notice the way light is hitting an object, the way shadows are cast, or the way objects are arranged in a room. Focusing on visual details can help bring your attention to the present moment and away from worries or concerns about the future or past.
Engaging the sense of sound: This involves focusing on the sounds in your environment. You can listen to the sounds of nature, music, or other calming sounds that help you feel grounded. You might notice the rhythm of your breathing, the sound of your own voice, or the sound of the wind outside. Focusing on sounds can help you tune in to the present moment and create a sense of relaxation and calm.
Engaging in the sense of touch: This involves focusing on physical sensations in your body or in your immediate environment. You might notice the texture of objects around you, the feeling of your feet on the ground, or the sensation of your hands touching each other. You can also engage your sense of touch by participating in physical activities like yoga, stretching, or taking a walk outside. Focusing on physical sensations can help bring you into the present moment and create a sense of grounding.
Engaging in the sense of smell: This involves focusing on the scents in your environment. You might notice the smell of flowers, freshly brewed coffee, or the scent of your favourite candle. Focusing on smells can help create a sense of calm and relaxation.
Engaging the sense of taste: This involves focusing on the flavours and textures of food or drink. You might focus on the sensation of chewing and swallowing, or savor the flavour of a favourite food or snack. Engaging the sense of taste can create a sense of pleasure and enjoyment, and can be a helpful way to connect with the present moment.

Here is an easy way to practice 5 senses grounding:

Choose a setting: find a quiet, comfortable place where you can sit undisturbed for a few minutes. It could be indoors or outdoors, as long as you can focus on your surroundings.
Identify items: close your eyes and take a few deep breaths to center yourself. When you’re ready, open your eyes and identify five things you can see in your environment.
Focus on sound: once you’ve identified five things you can see, close your eyes again and focus on the sounds around you. Identify four things you can hear in your environment.
Touch and feel: keep your eyes closed and focus on the sensations in your body. Identify three things you can feel or touch, such as the temperature of the air or the texture of your clothing.
Smell and taste: next, identify two things you can smell and one thing you can taste. Take a deep breath through your nose and notice any scents in the air, then take a sip of water or a small piece of food and focus on the taste.
Reflect: once you’ve gone through all the five senses, take a few deep breaths and reflect on the experience. How do you feel? Do you feel more present and grounded in the moment?

Overall, engaging the five senses can help individuals feel more grounded and connected to the present moment. This technique is often used as a coping strategy for individuals and can be practiced in a variety of settings, from the comfort of your own home to a busy public space.

BOOK AN APPOINTMENT WITH CEREN

The Difference Between Fear, Anxiety and Stress

Ceren Celebi
Provisional Psychologist

5 Helpful apps for anxious children

"5 Senses" Grounding Technique

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Our practice values

Our services

Contact us

The Difference Between Fear, Anxiety and Stress

Ceren Celebi Provisional Psychologist

5 Helpful apps for anxious children

"5 Senses" Grounding Technique

Categories

Our practice values

Our services

Contact us

Ceren Celebi
Provisional Psychologist