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Overcoming Anxiety: A Guide to Seeking Therapy for Lasting Relief

By: Jessica Taylor, LPC In today’s often anxiety-provoking world, it’s not uncommon to experience feelings of anxiety. From work deadlines to personal relationships, the pressures of daily life can take a toll on our mental well-being. While some level of anxiety is normal, persistent and overwhelming anxiety can significantly impact our quality of life. If you find yourself constantly feeling on edge, experiencing panic attacks, or struggling to cope with everyday stressors, it may be time to consider seeking therapy for anxiety. Understanding Anxiety Before diving into the benefits of therapy, it’s essential to understand what anxiety is and how it manifests. Anxiety is more than just feeling nervous before a big presentation or worrying about a future event. It’s a complex mental health condition characterized by excessive worry, fear, and apprehension. Anxiety can manifest both mentally and physically, leading to symptoms such as racing thoughts, muscle tension, rapid heartbeat, and difficulty concentrating. The Benefits of Therapy Therapy is widely regarded as one of the most effective treatments for anxiety. Unlike medication, which may only provide temporary relief, therapy addresses the root causes of anxiety and equips individuals with coping mechanisms to manage their symptoms in the long term. Here are some key benefits of seeking therapy for anxiety: Understanding Triggers: A qualified therapist can help you identify the underlying triggers of your anxiety. By exploring past experiences, thought patterns, and behaviors, you can gain valuable insights into what causes your anxiety and how to effectively manage it. Learning Coping Strategies: Therapy provides a safe and supportive environment to learn coping strategies for managing anxiety. From deep breathing exercises to cognitive-behavioral techniques, therapists offer a range of tools to help individuals regulate their emotions and reduce stress levels. Changing Negative Thought Patterns: Anxiety often stems from negative thought patterns and beliefs. Through therapy, you can challenge and reframe these distorted thoughts, replacing them with more realistic and positive ones. This cognitive restructuring can significantly reduce anxiety levels and improve overall mental well-being. Building Resilience: Therapy isn’t just about alleviating symptoms; it’s also about building resilience and developing healthy coping mechanisms for life’s challenges. By learning how to tolerate uncertainty, set boundaries, and practice self-care, individuals can better navigate stressful situations without feeling overwhelmed by anxiety. Providing Support: Dealing with anxiety can feel isolating, but therapy offers a source of support and validation. Therapists provide a non-judgmental space for individuals to express their fears and concerns openly. Additionally, group therapy sessions allow individuals to connect with others who are experiencing similar struggles, fostering a sense of community and understanding. How to Get Started If you’re considering therapy for anxiety, taking the first step can feel daunting. However, with the right guidance, finding a therapist who meets your needs is achievable. Here are some tips for getting started: Research Therapists: Take the time to research therapists in your area who specialize in treating anxiety. Look for professionals who have experience working with clients with similar concerns and who use evidence-based approaches such as cognitive-behavioral therapy (CBT) or mindfulness-based techniques. Consider Teletherapy: In today’s digital age, many therapists offer teletherapy services, allowing you to attend sessions from the comfort of your own home. This can be particularly beneficial for those with busy schedules or limited access to in-person therapy. Schedule a Consultation: Before committing to therapy, schedule a consultation with a potential therapist to discuss your concerns and treatment goals. Use this opportunity to ask questions about their approach to therapy and ensure that you feel comfortable and understood. Be Open and Honest: Building a strong therapeutic relationship requires honesty and openness. Be willing to share your thoughts, feelings, and experiences with your therapist, even if it feels uncomfortable at first. Remember, therapy is a judgment-free zone where you can safely explore your emotions without fear of criticism. Practice Patience: Overcoming anxiety takes time and effort, so be patient with yourself throughout the therapeutic process. Celebrate small victories and recognize that setbacks are a normal part of the journey towards healing. In conclusion, seeking therapy for anxiety is a proactive step towards reclaiming control of your mental health and overall well-being. By working with a qualified therapist, you can gain valuable insights, learn effective coping strategies, and ultimately experience relief from the burden of anxiety. Don’t let fear or uncertainty hold you back from seeking the help you deserve. Take the first step towards a happier, healthier life today. Interested in working with one of our expert anxiety therapists? Reach out today to get started!

Three Sneaky Signs of Social Anxiety

Are you wondering if you might have social anxiety? Here are three sneaky signs of social anxiety about which you should know.

Why Are Women Experiencing More Anxiety Than Ever Before?

By: Jessica Taylor, LPC As a therapist, I am seeing an unprecedented number of women plagued with debilitating anxiety. Sometimes, it’s about something specific, like relationship issues with a partner. Other times, it’s about ALL of the things. Like the anxiety “swarm of bees” just decides what random thing it wants to hover over that day. And trust me, I get it. I was diagnosed with Generalized Anxiety Disorder (GAD) back in 2012, when I was in graduate school, studying to become a therapist. I was like: “Me? I’m fine, but if I’m studying to become a therapist, I should probably see what being in therapy actually feels like.” And then my therapist was like “You worry more than the average person. You have anxiety.” I was shook. For approximately ten seconds. And then I was like “yes, I do worry A LOT.” Since then, the intensity of my anxiety has ebbed and flowed. There have been times when it was so bad that I needed to be on medication to function. And now, it has been at a mostly manageable level for years. This is because I found the coping skills that work best for me and am very consistent in using those when I notice the warning signs (for example: irritability, a weird eye twitch, and a lack of focus) that come up when my symptoms of anxiety are starting to worsen. But enough about me! And back to women in general. While the modern world has undoubtedly brought significant progress and empowerment to women, it has also ushered in a new set of challenges and stressors that disproportionately affect them. So, let’s talk about why women are facing more anxiety than ever. Gender Expectations and Societal Pressures: Historically, women have been subjected to societal norms that demand we balance multiple roles and responsibilities. In modern times, these expectations have evolved, but they persist. Women often feel the pressure to excel in their careers, maintain their households, raise children, and support their families financially. It appears that we often base our worth on how productive, or worse, perfect we are. When you have a day where you are lacking motivation or energy, how do you feel about that? Do you allow yourself the space to take a “recharge” day? Or are you frustrated with yourself for not getting everything done on your list? Body Image and Self-Esteem: The media and advertising industries continue to propagate unrealistic standards of beauty. With the advent of social media, these unattainable beauty ideals are now constantly in women’s faces. This persistent exposure can lead to body image issues and low self-esteem, which are well-documented factors contributing to anxiety and depression. Think about it, how many times this week have you beat yourself up for something about your physical appearance? Work-Life Balance: In today’s fast-paced world, achieving a healthy work-life balance is increasingly challenging. Women often find themselves juggling the demands of a full-time job with domestic responsibilities and childcare. This struggle to balance personal and professional life can lead to burnout, stress, and anxiety. And even if you don’t have kids, balancing dating or other relationships (love, friendship, family) can feel overwhelming, in addition to working and the much-needed self-care. #MeToo Movement and Gender-Based Violence: The #MeToo movement brought to light the pervasive issue of sexual harassment and gender-based violence that women often face in various aspects of their lives, including the workplace. The increased awareness of these issues has amplified women’s concerns about their safety and well-being, leading to heightened anxiety. In my work as a therapist, I have seen women showing up with symptoms of trauma related to an assault that happened years ago. Awareness is great, but it can also bring up issues that were dormant, or that we didn’t even know were issues. Social Comparison on social media: While social media platforms provide opportunities for connection and self-expression, they also foster a culture of comparison. Women frequently compare their lives, bodies, and achievements to the seemingly perfect lives depicted by others on social media. This constant comparison can lead to feelings of inadequacy and anxiety. Think about all of the other factors we have already mentioned. Social media creates inevitable comparison, which makes us ‘should’ all over ourselves. I should be thinner. I should have a cleaner house. I should make more money. I should be traveling more. I should be farther in my career. I should be packing my kids those fancy lunches. And on and on and on. There are obviously so many other reasons that are contributing to women experiencing more anxiety than ever. I’M LOOKING AT YOU, CURRENT WORLD EVENTS! But the bottom line of all of this are these simple truths: You are not alone in your struggles with anxiety. You are not “crazy.” You are having a normal response to anxiety-provoking things. You don’t have to feel this way forever. Anxiety is super treatable. Ask for help now, you don’t have to go through this alone! Need a therapist? We offer in person and virtual sessions to anyone in Colorado and would love to help. Reach out today to get connected to the therapist that matches to you.

Does Driving Long Distances Stress You Out? Here Are Some Things to Consider for Your Next Road Trip

Catherine Sangi, LPC Do you find that you are missing out on events and spending time with loved ones due to the anxiety related to driving? You’re not alone. A recent survey found that about 66% of Americans experience anxiety with driving. Try these 5 tips to lessen your anxiety with regards to having to drive long distances. Know your route Anxiety can come from the fear of the unknown and that includes not knowing where you will be or what turns you will have to make. Colorado provides this online resource where you are able to view up to date road conditions. Prepare a playlist, audiobook, or podcast series to listen to Sometimes anxiety comes on when we feel trapped. Having something to occupy your mind with can be helpful. Plan breaks at certain intervals Having small, attainable goals can reduce our stress levels. Only having to drive for 30 more minutes versus having to drive for 5 more hours is less overwhelming. Come stocked with drinks (non-alcoholic of course), snacks, gum, and mints Emotional support water bottles are great. Be flexible Accept that there might be a traffic jam or a route closure that you will not be aware of. Validate that it is frustrating and know that you will continue to follow your GPS to get to your destination. Let someone know that you’ll be on the road and that you might be calling them Being alone can increase our anxiety and talking on the phone can make us feel less alone. Make sure you’re following the laws with phone regulations! Breath! Don’t forget the tried-and-true coping skill of deep breathing. Deep breathing decreases our stress and increases our calm. Driving can feel overstimulating and overwhelming. Make sure that you are following the laws of the state you are driving in while continuing to use your coping skills. You can also check out this article for affirmations to use while driving.

Does Going to the Grocery Store Make You Anxious? Here Are Some Tips to Help Shopping Become a Better Experience

Catherine Sangi, LPC Do you avoid, or are you reluctant, to go grocery shopping due to anxiety? The entire grocery shopping experience comes with a ton of sensory input, decision making, and variables that are out of our control. Try these 7 tips and tricks to make your next grocery store experience more manageable and perhaps even enjoyable. Get Prepared Start by making a list of breakfasts, lunches, and dinners you plan to eat over the next week. Next, write out the ingredients you need for the meals. Organize Your List Organize your list by sections of the store: fruits/ veggies dairy/ cheeses meats/ seafood bakery/ bread frozen foods spices/ baking pantry items – pasta/ rice/ canned goods Choose Your Shopping Time Wisely Google Maps released an article in 2020 highlighting that Saturdays 12PM-3PM tend to be the busiest shopping time while Mondays at 8AM are the least busy. Of course, all stores are different and there’s no way to predict the store’s occupancy at any given time, but you can follow the trends. Be Mindful About Which Grocery Store You Choose You know those grocery stores that have narrow aisles, bright fluorescence lights, only big shopping carts, and stockers at all hours of the day blocking the shelf you need to get to? This could be a recipe for sensory overload. It may be difficult to find a store that checks all of your boxes for a peaceful sensory experience but decide which are the most important to you and pick your grocery store based on those factors. Focus On The Senses You Can Control Chewing on gum, using headphones, and wearing your most comfortable hoodie are modifications you have control over. A more in-depth sensory diet before, or after shopping could also help with our self-care. Check out this article to understand different ways to implement a sensory diet. Prepare yourself for small talk at check-out Self check-out can be great to avoid human interaction If self check-out isn’t an option, try to remember that even if you feel awkward interacting with others, they likely don’t even notice because they are focused on their own concerns. Reward Yourself! You did it! You survived the grocery store. Now reward yourself with your favorite coffee, ice cream, take-out, etc.! Having something to look forward to throughout the shopping experience can also make it easier to get through.

Do You Have a Case of “Hangxiety?” Here’s What You Need to Know About Anxiety and Drinking

Amelia Elkins, LCSW, CAS With alcohol being a depressant, it’s no wonder why those with anxiety turn to drinking in times of need. In the moment, alcohol may feel like a numbing agent, a way to relax, or even a way to feel more comfortable connecting socially. Alcohol is also very normalized in the United States. It’s legal, and is available pretty much anywhere, making it an easy option to reduce stress. That being said, “Hangxiety” is becoming a new buzz word and folks with underlying anxiety are noticing how detrimental hangovers can be for their mental health. Hangxiety is the high level of unease, nervousness, or stress one may feel on top of the usual side effects of a hangover. If you use alcohol to cover up anxiety in the moment, the anxiety doesn’t disappear but rather lays dormant until there’s no substance to cover it up, hence the strong sense of anxiety the following day. There is also research to suggest that the dopamine hormone is lower after a night of drinking. A lack of dopamine definitely doesn’t help when you’re trying to maintain a decent baseline mood. Rather than turning to alcohol and risking the chance of only increasing your symptoms, instead try these tools to reduce anxiety: >Daily Exercise >Healthy, Balanced Diet low in sugar and caffeine >Daily Meditation >Recognizing anxiety triggers through journaling >Checking the Facts >Medication and/or Therapy Lastly, if you’re noticing drinking becoming a regular tool to reduce anxiety, it may be time to seek out professional support. Individual therapy is a great way to reduce drinking while also working on reducing anxiety. Reach out today to get started.

Times Are Tough. Here’s How to Navigate Your Mental Health Through These Uncertain Times

Try these things today to help manage your mental health during uncertain times.

Is Sunday Giving You The “Scaries”? Ease Your Anxiety By Doing These Five Things

By: Catherine Sangi, LPC We have all been through it before. It is that time on Sunday and we get the inevitable stomach ache and dread for the week ahead of us. The “scaries” can happen for a variety of reasons – anticipatory anxiety of all our duties and responsibilities for the upcoming week, or perhaps some disappointment that our weekend was not what we imagined it to be. Regardless of why we feel this way, here are some tricks to feel more at peace on Sunday and throughout the week. Don’t leave all the “adulting” for Sunday. Unless you enjoy grocery shopping, meal prepping, laundry, vacuuming, bleaching, etc. – don’t leave it all for Sunday. Sunday is still your day off and you deserve to relax and do what brings you joy. Try to spread these responsibilities throughout the week so Sunday is not as overwhelming (and boring) Do something fun! Whether it is grabbing brunch, going on a hike, or catching up on your shows, try to have the Sunday-Funday mindset, not the Sunday Scaries. Remain in the present. Sunday Scaries can be due to anticipatory anxiety of what the future holds. Try to remain in the present and remind yourself that Sunday is still a day that you are able to enjoy if you choose to. Struggle remaining in the present? Try downloading a mindfulness app such as headspace or calm. Gratitude Journal. It is easy to get down on ourselves about what we did not accomplish and what we did not do. Gratitude journaling is a great reflective activity to help remind us of the people, experiences, and things in our lives that we are grateful for and add joy to our day to day. Gratitude journaling can be a free-write activity, or you could purchase a gratitude journal that will provide prompts for a more structured process. Treat yourself on Monday. Have something to look forward to on Monday or Tuesday. This could be a favorite meal, going on a date, or watching that rom-com that has been on your watch list. Instead of dreading the negative things the week may bring, try focusing on positive activities you are looking forward to. As Michael Scott once said, “You guys just are working for the weekend, aren’t you? I’m working for the week.”

Flight Anxiety: Managing Symptoms to Feed Your Inner Wanderlust

By: Amelia Elkins, LCSW, CAS “I hate flying” “My stomach already hurts and my flight isn’t for several more days” “I want to go on vacation but I’m terrified of getting there” Either you are this person or know someone who is. The older we get, the more aware we tend to be of our surroundings, what we have control of, and what we don’t. The plain and simple fact is that flying commercially is about the safest form of travel possible. In fact, your chances of dying due to a plane crash are 1/11 million vs. 1/5,000 in a car . Let that sink in for a moment. Commercial pilots go through hours and hours of training, most require a four-year aviation degree, and have yearly updated trainings. Not to mention random flight observations and drug tests. Of course this doesn’t take every concern away. These tried and tested tips have been helpful for my clients, friends, and myself: Breath Work: One of the best breathing exercises for anxiety is 4-7-8 breathing. Simply breathe in through your nose for four seconds, hold for seven, and exhale through your mouth for eight seconds. I recommend practicing this beforehand when you feel calm so if you become dis-regulated your body will be familiar with the exercise. Ice: Bringing a water bottle full of ice water, drinking the water in the TSA line, then filling back up before the plane is a great tool to regulate your body. Not only is flying dehydrating, but ice water can have a calming effect on the nervous system. Most people don’t realize ice is TSA approved in a clear water bottle too! Gum/Snacks: Peppermint or ginger gum can be a relaxing agent. Having snacks on hand can keep your body baseline, your emotions stable and even be a distraction. Some of my favorites are almonds, protein bars, or dried fruit. Food is also TSA approved. Peaceful Pictures: Create an album on your phone of “safe spaces” such as your couch with blankets at home, the beach, a meadow, etc. The options are endless. Pay attention to the colors, shapes, noises you would hear, smells you would hear, etc. as a way to ground your body while in flight. Meditation/Relaxing Music: As you probably know by now, there are some fabulous apps out there for meditation. Some of my favorites are Calm, Headspace, and Nature Sounds. You can download them ahead of time and use them while in air to create a peaceful mental space. Essential Oils: Lavender, Peppermint, and Rose can be used on your wrists, temples, or even inhaled right out of the bottle. An average size bottle is also TSA approved! Medication: From natural supplements like GABA Calm or CBD to prescription medication, something to take the edge off may be worth looking into if the above options aren’t successful. The world is out there waiting for you to explore so don’t let anxiety prevent you from living your best life.

Pandemic Fatigue: What Is It and How Can We Deal with It?

How to Cope with Social Anxiety Due to the COVID-19 Pandemic

How to Cope if You Are Experiencing More Social Anxiety Due to the COVID-19 Pandemic By: Jessica Taylor, LPC For over a year now, most of us have been waiting to live a life again that has less restrictions. And that is starting to happen with more and more people being vaccinated each day. But as you notice life going back to ‘normal’ (in even the smallest of ways) are you also noticing that you are feeling more anxious when you are out in social situations? If so, you are not alone. There are scientific studies being conducted right now to determine the long-term mental health impacts of isolation during the COVID-19 pandemic. For over twelve months we have had to take multiple social distancing precautions (masks, hand sanitizer and keeping six feet distance from others) when we go anywhere outside of our home. Because of this, it makes sense that our “anxiety brain” wants us to stay hypervigilant, even when we are in relatively ‘safe’ environments (such as spending time with a small group of vaccinated people). If you believe that what you are experiencing might be social anxiety, continue reading to learn the signs and symptoms, as well as steps you can take right now to start feeling better. Signs and Symptoms Inappropriate level of anxiety in certain social situations. Are you noticing that social situations (i.e. going to the grocery store or meeting a friend for a hike) that did not make you feel anxious before the pandemic, now feel scary or overwhelming? Buying into unhelpful thoughts. Do you notice that when you are out in public, you are believing unhelpful and (likely) unrealistic thoughts? Individuals that struggle with symptoms of social anxiety often “buy into” anxious thoughts that their brain sends them, such as: “Everyone is looking at and judging me.” Physical symptoms of anxiety. The physical manifestations of social anxiety do vary, but common somatic symptoms often include a feeling that your heart is racing, shortness of breath, feeling shaky, ‘butterflies’ or tightness in your stomach or chest, sweating, etc. Avoidance of certain situations. The most common response to symptoms of anxiety is avoidance. If something makes us feel uncomfortable or scared, it is difficult to resist the urge to opt out of certain activities or environments. If you notice that you are avoiding things that you engaged in prior to the pandemic, you are probably doing so because you are struggling with symptoms of social anxiety. Avoiding eye contact. Do you find yourself avoiding looking others in the eye? This is a common symptom of social anxiety and it makes sense that this would be difficult after spending a majority of the year on video calls. Avoiding speaking with others or speaking quietly. Interacting with strangers is a common trigger for symptoms of social anxiety, so those that are experiencing even mild symptoms of the disorder will often avoid interactions with others. In some situations, this is not a problem, but it can begin to increase your level of isolation, and prolonged isolation is linked to low self-esteem and depression. How to Begin Reducing Symptoms of Social Anxiety Right Now Don’t shame yourself. Repeat after me: It is okay that I am experiencing social anxiety. While the experience of symptoms of anxiety cause discomfort, this does not mean there is something wrong with you, or that you are weak. It just means that your body and brain are responding to everything you have experienced this year. If you shame yourself for the way you are feeling, any symptoms of anxiety or depression are only going to worsen, which can result in the use of unhealthy coping skills or avoidance. Don’t avoid. Avoidance feels so good when you are experiencing anxiety. If you have been using avoidance up until now, that is okay. It probably felt like that was the only tool you had in your toolbox at that point. But if you continue to avoid stimuli that trigger your symptoms of anxiety, your brain is only going to send you more anxious thoughts in order to convince you to continue to avoid things in the future. Don’t overwhelm yourself. We don’t want to avoid the things that make us anxious, but we also don’t want to move too quickly. Write down all of the situations that trigger your social anxiety and that you are currently avoiding. Then write down small action steps (i.e. go to the grocery store and listen to a podcast while I’m going through the aisles, but say hello to the cashier) you can start taking to begin engaging in those activities/social environments again. Listen to guided meditations. Symptoms of anxiety tend to make us stress out about things that have already happened, or things that could happen in the future. Both of those are out of your control. This is why treatment for symptoms of anxiety often focuses on the here-and-now; because that is in your control. One great way to practice ‘training’ your mind to stay grounded in the present moment is to engage in mindfulness activities such as guided meditations. These are easy to find! Just download an app on your phone or go on YouTube and search something like “guided meditation for social anxiety.” Check-in on your basic needs. Your symptoms of anxiety are much more likely to be triggered if your basic needs are not being cared for. Before you leave the house for a situation that might be anxiety-provoking, make sure that you get enough sleep the night before. Have a good meal and drink enough water (while avoiding caffeine) the day of. In addition, consistent movement, such as daily walks are great for reducing general symptoms of anxiety. Ask for support. If you must go somewhere and are feeling anxious about it, ask a friend to join! Consider Counseling. Reaching out for counseling is also a great idea if your symptoms of social anxiety are making it hard to function in certain areas of your life. A therapist will practice coping skills with

How Your Lack of Sleep Might Be Causing Anxiety

By: Jessica Taylor, LPC Are you worried that you might not be getting enough sleep? Well, you are not alone. According to the American Sleep Association, 37% of individuals aged 20-39 and 40% of individuals aged 40-59 report short sleep duration, or in other words, sleep deprivation. We always hear how important sleep is, but why is that? Simply put, when we are in a deep (REM) sleep, this is our brain’s chance to go through the “washing machine.” It is processing everything that happened that day while also preparing our body for the next day. If we are not getting enough sleep, then we are not providing out body and brain the time they need to do things like balance our immune system and store memories. More simply put, if we are not getting enough sleep, we are more at risk for developing mental illness such as anxiety. What is Sleep Anxiety? A lack of sleep can cause general anxiety (for example, feeling more worried or restless throughout the day), but some individuals, often those that have been dealing with chronic sleep issues, experience what is called sleep anxiety. Sleep anxiety is when you are so anxious about not sleeping, which results in restlessness and intrusive thoughts, and this actually contributes to your lack of sleep. For example, if you have sleep anxiety, you might begin to feel restless or worried when it is getting close to bed time and then you might have thoughts such as “I’m scared to go to bed because I know I’m not going to sleep and am just going to lay awake worrying.” How to Deal with Sleep Anxiety You first need to do something called reality testing your anxious thoughts. Ask yourself: “if I don’t get enough sleep tonight, or don’t sleep at all, how bad is that really?” Chances are, that worse case scenario is just feeling really tired the next day. Right now, your brain is catastrophizing the idea of not getting sleep. If you change that process and instead buy into a more realistic thought, chances are that your brain will begin to calm down enough and let you feel sleepy. Come up with a mantra for yourself that you can repeat as needed. For example: “It’s okay if I struggle to sleep tonight and feel tired tomorrow.” How to Improve Your Sleep Hygiene and Reduce Anxiety Here are some quick and easy things you can try to improve your sleep: Don’t spend time in your bed during the day Put your phone away at least one hour before bed Take a warm shower or bath at night Have a bedtime routine that you do every night like clockwork Don’t eat for a few hours before bed Go to bed at the same time every night Listen to a guided meditation or sleep story while in bed What To Do if You Have Already Tried all of These Things and None of Them Helped If you feel as though you have tried the things that I recommended above and none of them helped improve your sleep, remember that consistency is key. These strategies may not help right away, or every time, but chances are that you will see some improvement in the quantity and quality of your sleep if you use them consistently. In addition, it might be helpful to talk to your doctor in order to rule out any medical explanations and discuss other treatment options.