Begin Healing


  1. Identify and document all the symptoms of depression, anxiety, overwhelming stress, and other changes you have experienced for your physician.  If you do not have a primary care physician contact your insurance carrier or trusted friend/family member for a referral.  If you don't have insurance Google free clinics in your area.

  2. Identify the exact amount of energy drinks, caffeine, nicotine, and alcohol you use.  Caffeine, nicotine, and energy drinks are central nervous system stimulants and maybe causing some, if not all, of your symptoms.  Depending on the amount of alcohol you consume withdrawal symptoms include but are not limited to anxiety and insomnia.  Alcohol withdrawals can be life threatening and you should be medically supervised by a physician.  Alcohol consumption alone may also be life-threatening to some individuals.

  3. Identify the frequency, amount, and type of food consumed.  Not eating properly can cause a full blown panic attack plus numerous other symptoms.  

  4. Identify the physiological symptoms experienced at the onset of anxiety.  Hint: It begins with changes in your stomach (butterflies, drop, pinch, flip, etc.).

  5. Identify frequency and the last time you exercised, specifically cardio.

  6. Find a licensed therapist specializing in the treatment of stress, anxiety disorders (including PTSD), panic attacks, and depression. Evaluate treatment methods utilized by therapist with the resources located on this website and the effectiveness.



  1. Schedule appointment with Primary Care Physician for a physical and ask him/her to rule out any medical reasons for the depression, anxiety, overwhelming stress, and any other symptoms experienced.

  2. Document amounts of caffeine, nicotine, energy drinks, and alcohol used to be shared with physician.  Document symptoms you experience after use or consumption of any of the above.  Begin thinking about discontinuing caffeine, nicotine, and energy drinks, keeping in mind they too have withdrawal symptoms.  If you consume a lot of alcohol, tolerance has built since you started drinking, you have been told you have a drinking problem, your consumption has caused difficulties in your life, or you believe you are an alcoholic discuss these symptoms immediately with a alcohol treatment facility and/or your primary care physician.  Alcohol withdrawals can be life threatening and should be medically supervised by a physician.  Alcohol consumption alone may also be life-threatening to some individuals.

  3. Document frequency, amount, and type of food consumed to be shared with your physician.  Ask him/her for meal planning recommendations. 

  4. Document circumstances or situations that occurred just prior to the physiological changes.  Then locate and download Breathe 2 Relax breathing technique from Google Play for your Android or the App Store for your Apple smart phone.  Begin practicing breathing technique ALL DAY LONG and at bedtime.

  5. Ask your primary care physician if you are healthy enough to exercise.  If so, ask for  his/her recommendations and exercise limitations.

  6. Schedule and keep your appointment.  Determine if therapist is adequately trained in the treatment you need.  Do homework as assigned.

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Quiet Stress and Anxiety with Sue Parker  -  409 Plymouth Road,  Suite #126, Plymouth, MI  48170

Coaching-On-Demand and Online Coaching WorldWide

(734) 404-7002 In-Office Appointments Only

E-Therapy and In-Office Appointments Online Scheduling