Anxiety Therapy

Managing Your New Normal: 6 Tips for Navigating Change Effectively

Managing Your New Normal: 6 Tips for Navigating Change Effectively

Change is inevitable. It’s a normal part of everyone’s life. However, there will be times that require more change than usual. The past two years, for example, have introduced a wide range of “new normals.” If you’re feeling overwhelmed by the scope of it all, you’re certainly not alone.

With or without pandemic-related adjustments, you may need some tips and suggestions in the area of navigating change. Such skills are invaluable at the point of change and well into the future. After all, if a change is unavoidable, why not be better prepared? To follow, we’ll explore a few options for settling into your new normal.

Dealing with the Emotions Plaguing My New Post-Pandemic, In-Person Life

Dealing with the Emotions Plaguing My New Post-Pandemic, In-Person Life

It’s difficult to articulate just how bizarre the past two years have been. To say our lives were disrupted is quite an understatement. A veil of fear descended upon the planet and caused rifts and schisms we could never have imagined. People were divided in a wide variety of new and dangerous ways. And now, the veil is being lifted and it appears we’re just expected to return to “normal.”

If you’re experiencing an avalanche of emotions, you are not alone. You might be scared or angry or very, very confused. But rest assured, you can thrive in your new post-pandemic, in-person life.

Why Self-Compassion is Crucial for Managing Anxious Feelings

Why Self-Compassion is Crucial for Managing Anxious Feelings

Some level of anxiety in life is inevitable. When anxiety is out of balance, it can tell us some very convincing lies when we are most vulnerable. These distortions are so convincing, in fact, that our inner monologue can become a loop of what we should be doing or how life should be based on these anxiety-provoking beliefs.

Without self-compassion, this is a very difficult cycle to challenge. In the absence of self-compassion, we “should” ourselves into mental corners with negative self-talk and criticism. Too often, our time is spent searching for evidence that matches the erroneous or unproductive beliefs that drive fear and worry.

3 Reasons Anxiety Treatment Includes Tips to Use at Home

3 Reasons Anxiety Treatment Includes Tips to Use at Home

If you’re in treatment for anxiety, you may discover that your therapist encourages you to do a lot of “homework.”

In sessions, your therapist is probably teaching you many new skills to help you address your anxiety. This might include reframing your thoughts, tuning into what’s happening in your body, and other mindfulness-based behaviors.

While you’re at sessions in the office, it can feel a little easier to learn these skills. After all, you have the expertise of a trained professional immediately at hand. They can talk you through your scariest thoughts and feelings. And you can relax in a quiet, calm environment without the distractions and stress that you might have in your own home.

However, when your therapist gives you advice on how to use these skills at home, you may feel a little overwhelmed. After all, if it’s going well in session, why add the burden of having to think about it at home as well?

How to Know if You Suffer from Social Anxiety and What to Do About It

How to Know if You Suffer from Social Anxiety and What to Do About It

You’ve probably heard of social anxiety. It’s a term used loosely at times when someone isn’t in the mood to socialize. However, not always being in the mood to socialize is normal. But true social anxiety is much more than that.

Social anxiety disorder is characterized by a fear of being judged by others, feeling highly self-conscious in social situations, and avoiding meeting new people. It’s also known as social phobia. Social anxiety disorder makes it hard to create meaningful connections with others. It can even make it hard for people to complete everyday tasks.

Reducing Your Mental Health Symptoms: How Mindfulness Can Make a Difference

Reducing Your Mental Health Symptoms: How Mindfulness Can Make a Difference

Mindfulness has become a trendy word. Please do not mistake that for a negative. The concept of staying present is a fundamental form of self-care. In the realm of mental health, it has countless benefits for serious practitioners. Practicing mindfulness has been shown to help people struggling with conditions and issues like:

  • Anxiety

  • Chronic pain

  • Depression

  • Addiction

  • Suicidal ideation

More recently, mindfulness is making a difference for those dealing with trauma and post-traumatic stress disorder (PTSD). Since trauma is something that gets you stuck in the past, this approach makes a whole lot of sense. Let’s learn more:

How You Can Calm Anxiety in Five Simple Steps

How You Can Calm Anxiety in Five Simple Steps

If you’re one of the 40 million Americans living with an anxiety disorder, you already know it’s much more than feeling nervous. Everyone worries or panics from time to time. That’s normal. Anxiety is something that impairs your ability to function. It feels as if it’s out of your control.

From intense discomfort at social events to sleep-altering nightmares, anxiety disorders are a daunting reality. Among other things, they may have you dealing with sweaty palms, digestive issues, body trembling, or self-isolation. Whatever uncomfortable symptoms you face, they can be managed and calmed by committing to some basic self-help steps.

Exploring These 3 Types of Emotional Burnout

Exploring These 3 Types of Emotional Burnout

We’re often more tuned into bodily sensations than emotional cues. No one needs to tell you when you feel exhausted. You’ll probably take a break a sit down long before anyone comments. But emotional burnout is trickier. You can feel mentally worn out but not recognize yourself as such.

Burnout is often in response to factors at work, school, or in your personal life (or all three). Other elements at play could be related to your finances or physical health issues. When going through major life changes, you are especially at risk for emotional burnout in all its guises.

What is “Financial Baggage”? And How Can a Financial Therapist Help?

What is “Financial Baggage”? And How Can a Financial Therapist Help?

Money isn’t just about numbers. It can sometimes be all about emotions. A recent survey reported that 74 percent of respondents feel their debt has a negative impact on their mental health. Another study found a 300 percent increase in mental health problems among people who are in debt.

Money is a very personal issue. We each see it differently and we each hold different values towards our finances. What those values are may depend on, for example:

  • Cultural background

  • Upbringing

  • Educational level

  • Career choices

If our financial values do not match up with our current financial situation, it becomes a struggle. Most likely, no one has taught us how to cope with this struggle. This creates “financial baggage.”

What is “Financial Baggage”?

In a way, financial baggage exposes our relationship with money. In financial-based situations, we may feel certain emotions and/or memories rising to the surface. More generally, we may recognize patterns developing around economic issues. These patterns develop into what we call financial baggage and may include variations on themes like:

  • Spending as a form of self-soothing

  • Spending impulsively and spending money as soon as you get it

  • Hoarding money

  • Fixation and regret related to past financial decisions

  • Continuing to make the same decisions despite your regret

  • Ignoring bills

  • Relationship fights surround different money values

As you can plainly see, financial baggage can get us stuck in ever-repeating cycles. Also, of course, it can land us deep in debt without the skills needed to turn things around. Thankfully, we have the emerging field of financial therapy — a blend of economics and mental health.

What is a Financial Therapist?

We’re not talking about a financial advisor here. A financial therapist is not giving financial advice but rather, helping us discover why we make the money-based choice we do. After all, before we can create a new budget, we must create a new mindset.

Sessions with a financial therapist provide us with a safe space. While money topics may typically lead us into despair, anxiety, or denial, financial therapy helps us understand these reactions and emotions.

What to Do If the Pandemic Brought Key Relationship Problems to Your Attention

What to Do If the Pandemic Brought Key Relationship Problems to Your Attention

When the pandemic started, most of the focus was on the victims of the virus. Time passed and lockdowns ensued. We then talked more and more about other forms of fallout. From economic crises to political division, the collateral damage spread. Now, here we are, well over a year later.

Assessing the cost of Covid-related actions has expanded into the realm of our collective emotional health. More specifically, months of uncertainty put some major stress on all of our relationships. Many of us are realizing that the pandemic pressure we endured brought some deeper relationship issues bubbling to the surface.

Career Motivation: How to Keep Your Drive During the Summer Months

Career Motivation: How to Keep Your Drive During the Summer Months

It can be hard to stay motivated during the warm summer months. When the temperatures go up, your career drive can often go down.

Many of us would rather be outside than at our desks. And with kids out of school and families taking vacations at every turn, it can feel extra difficult to head to the office every day.

If you would prefer the pool to your office water cooler, you are not alone. Unfortunately, work continues year-round, and it is important to find ways to remain motivated and avoid the summer blues.

Below are several tips and tricks on how to keep your career drive alive during the summer:

6 Ways to Relieve Built-Up Stress During Home Renovations

6 Ways to Relieve Built-Up Stress During Home Renovations

The walls have been stripped down to the studs, the kitchen is an explosion of pipes and wires, and let’s not even get started with the bathrooms!

The words “remodeling your home” and “stress” seem to go hand-in-hand.

Remodeling is certainly a big commitment, both in time and finances. Plus you never quite know what to expect when you strip your house to the bones. There could be mold, insects, dry rot, etc.

However, managing your remodeling stress is not much different than other kinds of stress. Only this time you have sledgehammers!

How You Can Calm Anxiety in Five Simple Steps

How You Can Calm Anxiety in Five Simple Steps

If you’re one of the 40 million Americans living with an anxiety disorder, you already know it’s much more than feeling nervous. Everyone worries or panics from time to time. That’s normal. Anxiety is something that impairs your ability to function. It feels as if it’s out of your control.

From intense discomfort at social events to sleep-altering nightmares, anxiety disorders are a daunting reality. Among other things, they may have you dealing with sweaty palms, digestive issues, body trembling, or self-isolation. Whatever uncomfortable symptoms you face, they can be managed and calmed by committing to some basic self-help steps.

How to Reduce Test Anxiety During Finals Season

How to Reduce Test Anxiety During Finals Season

Most students eagerly await long holiday breaks. But in order to get to the break, they usually have to go through finals season first. For many students, this is a stressful time. After all, a lot rides on these finals. They’ll be reviewing several months’ worth of material, likely not just in one class, but in several.

The grades they get may determine their acceptance into specialized programs. Achieving even a passing grade may also be a cause of anxiety for some students.

So it’s understandable that many teens experience test anxiety. Fortunately, there are steps they can take to better manage these feelings.

Combating COVID Anxiety: 6 Tips to Effectively Rein In Unhelpful Thoughts and Emotions

Combating COVID Anxiety: 6 Tips to Effectively Rein In Unhelpful Thoughts and Emotions

Far too many people have been infected with COVID-19. Many more people have been stricken with COVID anxiety and the results are building into a tidal wave.

  • Will I get sick?

  • What about my family and loved ones?

  • Will I weather the financial turmoil?

  • Why does the country feel so divided?

These are just a few of vexing questions on the minds of Americans. It’s no wonder that so many of us feel at the mercy of unhelpful thoughts and emotions.

What You Can Do to Maximize Your Teletherapy Sessions

What You Can Do to Maximize Your Teletherapy Sessions

As the country vacillates between re-opening and re-closing, we’re all getting more and more comfortable with long-distance communication. Work, school, social time, etc. — it’s a time to re-invent our interactions in the name of safety and physical health. But it’s also a time when our mental health may feel threatened in new ways. In an age of social distancing and conflicting agendas, how can we take safe steps to guard both our physical and mental wellbeing? The answer is “teletherapy.”

Pandemic Problems: How the Media May Be Fueling Your Fear (& How to Stop It)

Pandemic Problems: How the Media May Be Fueling Your Fear (& How to Stop It)

Let’s say you happen upon two article headlines on your newsfeed. The first one reads: “Scientists Agree: Too Early to Know Full Impact of COVID.” The second headline, however, declares: “Experts Warn: Pandemic Death Toll Will Reach One Million Before It’s Over!”

Which one will you click on first? Better yet: Which of the headlines is the only one you’ll click on at all? Best (or worst) of all: Which headline will draw your attention and then gnaw at you for the rest of the day?

How Your Chronic Anxiety May Be Linked to Your Childhood Trauma

How Your Chronic Anxiety May Be Linked to Your Childhood Trauma

When it comes to mental health issues, we find ourselves wondering why we feel a certain way. Then, the question of how and when the issue began naturally follows and garners our attention.

It’s a logical line of thinking. Understanding the roots of a problem can initially offer us some comfort. After all, this knowledge can be quite helpful when taking steps to address our problems.

Take chronic anxiety, for example. It can be challenging to discern a cause-and-effect. But have you ever considered the potential role of childhood drama in the development of your anxiety?

Always Thinking You’re “Not Enough?” How to Maintain Your Self-Esteem and Dignity

Always Thinking You’re “Not Enough?” How to Maintain Your Self-Esteem and Dignity

It doesn’t matter if you receive loads of accolades and words of praise. In the back of your mind, there might be a voice that reminds you that you’re not enough.

Whatever you have done to deserve your achievements, it doesn’t seem to matter. You might still feel like you fall short.

Isn’t that a terrible way to go through life? Especially when you do deserve all the credit that you receive (and perhaps then some).

Here are some ideas about maintaining your self-esteem and dignity amid the barrage of “not enough” thoughts.