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Gemma’s Gem of the Week: 5-Step Plan for Managing Anxiety

Published

2 years ago

July 30, 2021

Anxiety can make it easy to feel like life is spinning out of our control, convincing us that we no longer have a hold on the reigns. Today we’re going to create a plan of action in 5 steps that that will help us manage anxiety a little easier.

Step #1: Acknowledgement

Acknowledging our anxiety is the first step to re-grounding ourselves. We’re allowing ourselves to understand that what we’re feeling is real; even if we’re the only ones experiencing it in that moment. Identifying when anxiety is making an appearance leaves room to create a plan of action.

Step #2: “What I Can Control”

Creating a list, either mentally or physically, of “What I Can Control” has been an incredibly helpful resource for me. My therapist taught this to me as a grounding technique. Examples that can be added to this list are:

Drinking a glass of cold water
Eating something that will energize you
Who you spend time with
Taking a walk
Listening to music
Breathing
Writing

Step #3: “What I Can’t Control”

Here’s the opposite side of the previous step: “What I Can’t Control.” This tool allows us to acknowledge the circumstances around us that we simply do not have control over. In a way, there is comfort here, because we are able to identify a clearer understanding of what is true. Examples that can be added to this list are:

The past
The future
How others see you
The actions of others
If people like or dislike you
The weather
The exact outcome to anything

Step #4: Fresh Air and Movement

Movement has been a healing resource when it comes to my anxiety. Getting some fresh air after sitting in the same position for a while can help quiet things down a bit. Being surrounded by nature and green scenery is a peaceful and accessible tool that allows us to set aside time for ourselves. Movement also helps to release the emotions and stress that may have been bottled up. You can even bring your headphones along and turn on your favorite playlist to further relax your mind.

Step #5: Reaching Out

Sometimes, all we need is someone to be there and listen. Reaching out to a trusted friend, family member, or professional may feel intimidating at first, but having the right people there is well worth it in the long run. Talking to a friend can even lead to leaving your current environment and going out to a coffee shop or another safe space you enjoy. This change of scene, along with the valued company, can create an incredibly comforting, beneficial tool.

Please note: I am not a licensed therapist or health provider. This list is entirely based on my own personal experiences. If you need further assistance, please seek guidance from a mental health professional.

If you have any questions you would like me to answer, feel free to email me at t2cweeklygems@gmail.com, and they may be featured in next week’s article!

Related Topics:anxiety LGBTQIA+Mental health New tools Women Authors

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Gemma Farquhar

Gemma Farquhar is the writer of "Gemma's Gem of the Week" and author of "The Shape of Something New." She is passionate about the future of storytelling and welcomes all ages to her column.

Columns

My View: Who Knew Broadway and 42nd Street Ran All The Way to Boca/Delray…The Wick Theatre

Published

2 weeks ago

November 19, 2023

Stephen Sorokoff

Who knew 42nd Street and Broadway ran all the way down to Boca/Delray and end at The Wick Theatre and Museum Club! In an event yesterday afternoon that rivaled any Broadway Opening Night Party, Marilynn & Kimberly Wick celebrated the opening of The Wick’s 2023/2024 season with a spectacular immersive exhibition of “Dancing Feet” The Experience, 42nd Street. They also had in attendance none other than the star of the original Tony Award Winning Broadway show (42nd Street) Lee Roy Reams on the Museum Club’s Stage to add commentary, sing, and have a fun filled talk back with the audience. Lee Roy, who starred as Billy Lawlor in the 1980 production, shared many anecdotes about the musical during the video presentation, including insights about renowned choreographer Gower Champion and his untimely death on the day of the show’s Broadway opening. The legendary show went on to win the Tony Award for Best Musical and Best Choreography. While Reams continued his illustrious career in musical theatre, starring in numerous Broadway shows including The Producers and La Cage Aux Folles, and at The Wick, he created a sensation with his role as Dolly Levi in Hello, Dolly!

“The Wick is breaking new ground in both entertainment and technology by creating these immersive experiences that both entertain and educate audiences about the history of Broadway,” said Kimberly Wick, curator. “As the owners of the largest Broadway costume collection in the nation, we are thrilled to add this innovation as another way to preserve the incredible artistry of our past for generations to come.”

Last year, The Wick Costume Museum underwent a dramatic high-tech transformation, resulting in a stunning new venue, rechristened The Museum Club at The Wick. The completely renovated space thrilled guests with 360-degree immersive video experiences, historic costume displays, dining, and entertainment.

LEE ROY REAMS

LEE ROY REAMS & MARILYNN WICK

MARILYNN WICK & KIMBERLY WICK

LEE ROY REAMS

KIMBERLY WICK

DANCING FEET

LEE ROY REAMS

MICHAEL URSUA & LEE ROY REAMS

THE MUSEUM CLUB

JOHN McDANIEL, EDA SOROKOFF, LEE ROY REAMS

THE MUSEUM CLUB

EDA SOROKOFF & MARILYNN WICK

COMING ATTRACTIONS

COMING ATTRACTINS

Columns

My View: No Pause In The Laughter At Menopause The Musical 2

Published

2 weeks ago

November 13, 2023

Stephen Sorokoff

The hysterical sequel to the smash-hit Menopause The Musical is finally here and it’s National Tour landed at the Aventura Cultural Center in Florida this week. America, get ready to cheer and laugh on a cruise through “The Change” with your beloved ladies 5 years after their chance encounter in a department store. They have nothing in common but memory loss, hot flashes, night sweats, not enough sex, too much sex and more! This hilarious musical parody set to classic tunes from the 60s, 70s, and 80s, will have you dancing in the aisles as the audience did at the performance we attended ( and has been doing since the original Menopause The Musical opened 20 years ago). If you think #1 was #1 wait till you see # 2.

Aventura Cultural Center

CURTAIN CALL

AVENTURA CULTURAL CENTER

STEPHEN SOROKOFF, SETH GREENLEAF, EDA SOROKOFF, KEN GREENBLATT, SANDI GREENBLATT

SETH GREENLEAF GFOUR PRODUCTIONS

KEN GREENBLATT, & JOSH FRIEDMAN, VP alumni & admissions UNIV OF MIAMI

COMMING ATTRACTION

Columns

My View: Maestro Steven Reineke Rehearses The New York Pops for Tonight’s Concert

Published

1 month ago

October 27, 2023

Stephen Sorokoff

The New York Pops under the baton of Maestro Steven Reineke kicks off the 2023-2024 season at Carnegie Hall tonight. The concert celebrates 21st Century Broadway. We were there as guest artists Haley Kilgore, Derek Klena, Javier Munoz and Ali Stroker rehearsed with the orchestra.

Check out the photos

Steven Reineke, music director, conductor The New York Pops

HAILEY KILGORE

HAILEY KILGORE & STEVEN REINEKE

JAVIER MUNOZ

DEREK KLENA

ALI STROKER

ALI STROKER & DEREK KLENA

CARNEGIE HALL

Cabaret

My View: The Rolls Royce Of Music At Cafe Carlyle…. John Pizzarelli & Jessica Molaskey

Published

1 month ago

October 26, 2023

Stephen Sorokoff

Henry Royce and Charles Rolls joined forces to create something that became an everlasting expression of excellence, and that’s exactly what John Pizzarelli and Jessica Molaskey create. Their musical virtuosity, artistry, creativity, and personalities took last night’s Cafe Carlyle audience ( which included Maestro Steven Reineke of the New York Pops) on a musical journey that was smooth, elegant, and exciting. It’s their 17th year at Cafe Carlyle and here are some of my photos of a great evening. What a special birthday present for me in my __ year.

JOHN PIZZARELLI & JESSICA MOLASKEY

JOHN PIZZARELLI

JOHN PIZZARELLI & JESSICA MOLASKEY

JOHN PIZZARELLI

CAFE CARLYLE

MARY PIZZARELLI, ERIC GABBARD, STEVEN REINEKE, EDA SOROKOFF

ERIC GABBARD & STEVEN REINEKE

JESSICA MOLASKEY & EDA SOROKOFF

JOHN PIZZARELLI & EDA SOROKOFF

STEPHEN SOROKOFF

Cabaret

My View: Jamie deRoy….You’ve Got A Friend (s)

Published

1 month ago

October 24, 2023

Stephen Sorokoff

Jamie can sing you a song, recount a show biz story, get you tickets to one of her Broadway shows, meet you at the movies, remember a cast members name you can’t recall, or attend a memorial with you……and if you’re a really good friend you might even get a photo with her!

Birdland and Jim Caruso rolled out the Red Carpet as Jamie deRoy and friends descended at the legendary club last night. It was another great variety show packed with Jamie’s super talented famous friends on stage as well as in the audience.

Appearing in this segment of Jamie deRoy & friends were Tony Danza, Nikki M. James, Daisy Jopling, Nicolas King & Seth Sikes, and Steven Scott. Barry Kleinbort directed with musical direction by Ron Abel, Ray Marchica, drums Ritt Henn, bass.