Anxiety is one of the most common mental health challenges, but it doesn’t look the same for everyone. Some people experience racing thoughts before a presentation. Others feel panicked at the idea of leaving home. Anxiety shows up in many forms, and understanding your specific experience is the first step toward managing it with anxiety therapy. 

When Does General Anxiety Become an Anxiety Disorder?

While having occasional anxiety is a normal part of life, persistent and overwhelming fear can signal a disorder. These conditions disrupt daily routines, strain relationships, and make even simple tasks feel daunting. Types of anxiety disorders include: 

• Generalized Anxiety Disorder (GAD), marked by constant worry about daily events 

• Social Anxiety Disorder, involving intense fear of judgment or embarrassment 

• Panic Disorder, with sudden, repeated panic attacks 

• Phobias, which are strong fears of specific objects or situations 

• Obsessive Compulsive Disorder (OCD) and Post-Traumatic Stress Disorder (PTSD), which share features with anxiety disorders 

Anxiety can also overlap with depression, trauma, or burnout, making professional support especially valuable. Fortunately, anxiety is highly treatable, and help is available in many different forms. An anxiety therapist can help you identify triggers, develop coping strategies, and challenge unhelpful thought patterns. In some cases, medication may also be recommended to provide symptom relief. 

Anxiety Therapy Can Change Your Life

Whether your anxiety feels like constant tension or unpredictable panic, there are tools and techniques that can help you feel grounded and in control again. Our providers work with clients to build personalized anxiety therapy plans that empower them to heal at their own pace. Reach out to our team today to get started!

Have you heard about the concept of mindfulness? It involves being aware of the thoughts, feelings, and physical sensations that you’re experiencing at any given time (this is commonly referred to as “present moment awareness”). Practicing mindfulness offers numerous benefits, including:

• Reduced stress, anxiety, and depression
• Increased sense of well-being
• Enhanced cognitive abilities
• Slowed brain aging
• Lowered blood pressure
• Improved sleep
• Pain management
• Improved quality of life for individuals with chronic conditions

Practicing Mindfulness Every Day

Many people meditate by focusing on their breath—pay attention to how it feels as you inhale and exhale, and whenever you notice that your mind has wandered, acknowledge the distraction as a passing thought and then refocus your attention on your breathing. When you first begin practicing mindfulness, you may be able to do this for only a few minutes, but your sessions will likely get longer over time.

You can incorporate mindfulness techniques into your daily life by practicing present moment awareness when you’re:

• Eating a meal
• Taking a walk
• Commuting to and from work
• Coloring
• Gardening
• Showering
• Lying in bed

If you’re having trouble, you may want to consider downloading an app that will guide you through the meditation process. Or, set some alarms on your phone that will remind you to meditate at certain times throughout the day.

Start Practicing Mindfulness

If you’d like to know more about mindfulness techniques and the benefits of present-moment awareness, contact us today. We’ll be happy to schedule a therapy session at a date and time that works for you.

Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.” 

Here are some additional signs of burnout:

Pessimism

Pessimism is a major red flag that someone is experiencing burnout. And they won’t just feel pessimistic about whatever it is that is causing them big stress (job, school, relationship), they will feel pessimistic about life and the world at large.

Sleep Issues

Burnout makes it incredibly hard to get a good night’s rest. Either a person finds it hard to fall asleep, lying there wide awake for hours, or they fall asleep but then wake up throughout the night. When we don’t get enough quality sleep, it makes it difficult to cope with stress, which makes it hard to sleep, and the vicious cycle continues.

Sudden Physical Ailments

A major sign of burnout is suddenly experiencing physical symptoms that you never have before. For instance, many of my clients, with no prior history of GI upset or headaches, will begin to have chronic issues. 

Is it Time to Speak with Someone?

Burnout shouldn’t be taken lightly. You shouldn’t try to ‘tough it out’ and get on with things. Now is the time to make your mental health a priority. If you would like to speak with someone about what has been bothering you, please reach out to me.

Sources:

https://www.everydayhealth.com/burnout/unusual-signs-of-burnout/

https://positivepsychology.com/burnout/

https://www.psychologytoday.com/us/basics/burnout

For as long as there have been human beings on this planet, there have been people who took a walk when they were feeling a strong negative emotion. There is just something so beneficial about walking. It seems to calm us down and clear our head so we can think from a calm and logical state instead of an emotional one.

So it makes complete sense that some people would be drawn to walk and talk therapy.

What is Walk and Talk Therapy Exactly?

Walk and talk therapy is a type of outdoor therapy and it is exactly what it sounds like. Instead of sitting in an office environment with your therapist, the two of you get out into the great outdoors and have your session during a lovely walk in nature.

Why Try It?

There are a variety of reasons to give this form of talk therapy a try. To start, it can be hard for some people to process their emotions while sitting still. Our bodies seemed to be designed to move while processing emotions. 

Second, many people find the traditional talk therapy format awkward. Sitting in a tiny space with your therapist staring at you as you try and open up and bare your heart and soul is not an easy thing to do. But walking side by side while looking at beautiful nature helps make someone feel calm and open. There’s no doubt nature can be very healing, which makes it the perfect space for therapy.

What Can Walk and Talk Therapy Help With?

Walk and talk therapy can be very effective at treating numerous mental health issues such as:

• Anxiety
• Depression
• Self-Esteem Issues
• Life Transitions
• Stress
• Anger
• Bereavement

Is Walk and Talk Therapy Right for Me?

If you enjoy being out in nature and are interested in a holistic approach to mental health, then walk and talk therapy may be a great fit for you. If you are struggling with depression or anxiety or are having a hard time processing your emotions and are interested in giving this form of therapy a try, please get in touch with me. I’d be happy to answer any questions you may have.

SOURCES:

https://welldoing.org/article/what-is-walk-and-talk-therapy

https://www.choosingtherapy.com/walk-and-talk-therapy/

https://www.psychologytoday.com/us/therapists/walk-and-talk-therapy-new-york-ny/52552

If we’re honest, most of us would admit we look at some form of digital screen more than we do the face of our friends and loved ones. From our phones to iPad, laptops and flatscreen TVs the size of an entire wall, screen time for most people is definitely on the rise. But what exactly are the mental health effects of all of this screen time?

Sleep Deprivation

Without realizing it, many of us are hampering our natural sleep cycle with so much screen time. Our electronic devices emit a blue light that interferes with our production of melatonin, the sleep hormone. Screen time before bed will make it very hard to fall asleep. And a lack of quality sleep can cause our mood to dip and make it hard for us to deal with everyday stressors.

Impaired Social Skills

There is a bit of irony when it comes to screen time. We’re on our devices more and more as a way to connect with others. And yet, in reality we are alone when socializing digitally. Fewer real-life social interactions can lead to social anxiety and loneliness.

Poorer Emotional Regulation

Too much time on our devices affects our ability to register and process our emotions. Exposure to aggressive or violent media, for example, can impair our emotional judgment of real life events. It can also trigger our own aggressive tendencies. 

Lower Self-Esteem

Social media platforms are where we go to compare ourselves to others. Often when scrolling through our timelines, we perceive everyone else to have their act together, to be happier, healthier and more successful. Doing this day after day can take a real toll on our self-esteem.

Finding Healthier Alternatives

If you think you’re spending too much time in front of your screens, there are some steps you can take. First, make a commitment to keep TVs and all other devices out of your bedroom so you can ensure a good night’s rest.

Make dinner time with the family a “screen-free zone.” 

And finally, take up some new hobbies, connect with old friends and try to get outdoors more. Your mental health will thank you.

 

SOURCES:

https://www.adventhealth.com/blog/how-screen-time-affects-mental-health

https://www.opal.so/blog/screen-time-and-mental-health

https://health.usnews.com/health-care/patient-advice/articles/2018-03-16/is-screen-time-a-serious-threat-to-mental-health

Having a low self-esteem is something many people of all ages deal with. While a low self-esteem is not considered a mental health condition itself, the way we think about ourselves directly impacts our mental health and overall well-being.

What is Self-Esteem?

Self-esteem refers to the way people feel about themselves. Someone with a healthy or high self-esteem thinks positively about themselves and their abilities. They believe they are deserving of respect and have no problems setting healthy boundaries.

Individuals with low self-esteems do not feel very good about themselves. They constantly measure themselves against others and always come up short. They may not think they are worthy of love and respect and will typically not set healthy boundaries, allowing others to take advantage of them.

How Does a Low Self-Esteem Affect Mental Health?

The following are some ways a low self-esteem can impact a person’s mental health:

Poor Relationships 

Human beings are wired for connections. But when we have low self-esteem, we tend to not put ourselves “out there” socially and even tend to isolate, which can lead to poor relationships and loneliness.

Addiction

Studies have indicated low self-esteem in childhood can lead to addictions later in life. Mandy addicts use alcohol and other substances as a way to cope with negative feelings about themselves.

Depression and Anxiety

Living with low self-esteem day after day, week after week, can very much take its toll and eventually lead to the development of depression and anxiety.

How to Build Your Self-Esteem

Building self-esteem is important for mental health and to live a happy life. But it’s not necessarily easy to do it. It’s not like losing weight where you can say I am going to eat less and move more.

That is why I recommend working with a trained therapist who specializes in helping people build their self-esteem. A therapist can help you identify your core negative beliefs and determine where they came from. He or she can then help you develop a new, realistic self-esteem that reflects who you truly are.

If you or someone you know is suffering with low self-esteem and would like to explore treatment options, please get in touch with me.

SOURCES:

https://www.nami.org/Blogs/NAMI-Blog/July-2016/Why-Self-Esteem-Is-Important-for-Mental-Health

https://www.hormona.io/why-self-esteem-affects-your-mental-health/

https://fherehab.com/learning/self-esteem-mental-health

Do you ever get up in the morning and wonder if it would be okay for you to take a mental health day? If so, you’re definitely not alone. In fact, research from the American Psychological Association shows that today’s workforce is experiencing job burnout at alarming rates.

What are Mental Health Days Exactly?

The good news is that taking a mental health day every once in a while can absolutely help you cope with work-related stress. But mental health days should not be confused with sick days.

Mental health days are simply those times when you need to take a break from anything work related. These personal days are used to reset your mind by focusing on activities that rejuvenate and reenergize you.

Signs it’s Time for a Mental Health Day

The following are some red flags that are letting you know you need to put your mental health first:

You Feel Run Down

Being stressed and overworked can take a toll on your mind and body. If you’ve been feeling run down for a period of time, take a break.

You Feel Angry More Often

When we feel stressed and burned out, we become angry far more easily and far more often. If you find you have been getting easily irritated, this is a sign it may be time for a mental health day.

You’re Having a Hard Time Focusing

When we’re stressed, our mental faculties take a hit and we can’t focus as easily. This makes it incredibly hard to get any work done. Which of course just makes us feel more stressed.

If you notice your cognitive abilities have declined a bit, may be time to call off work for a day of destressing.

If you have been experiencing any of these signs, I encourage you to put your mental health first and take a mental health day. And if you would like to speak to someone about how you’re feeling, please reach out to me. I’m a great listener and have numerous tools for coping with stress that I can share with you.

SOURCES:

https://info.totalwellnesshealth.com/blog/mental-health-day-from-work

10 Signs You Need a Mental Health Day

https://www.livestrong.com/article/13767705-how-to-take-mental-health-day/