Anxiety Therapy

Can’t shut off that million-mile-a-minute brain?

WHAT IF things don’t work out?

I NEED to make the right choice?

I’m NEVER going to feel better!

I SHOULD have done that instead.

The thoughts come so fast and lead you in every direction.

The worst-case scenarios…

The things, places, and people you should avoid…

What you should be doing if only you could concentrate…

Then, your heart starts racing, and your chest hurts… you’re sweating and short of breath. BOOM! An anxiety attack comes out of nowhere, and it feels like you’re dying! 

Other people can see you’re anxious…

… and they’re looking at you!

You can’t control your breathing, and it feels like your dying. “I have to go to the hospital… I must be having a heart attack!”

“I’m losing control or going crazy!”

It feels like an out-of-body sensation.

The worry cycle repeats, and there’s no escaping it. You have knots in your stomach thinking about what could happen – snappy and impatient with those around you, even the people trying to help.

You know you can’t keep this up much longer.

Anxiety therapy can help.

Stop and breathe: take a time out and think about what makes you nervous.

Figure out what’s bothering you: explore your thoughts and feelings to get down to what is bothering you.

Focus on what you can change: replace your fears and change your attitude about them. For example, instead of fearing you may lose your job, focus on how grateful you are for having a job or being employed. OR ask yourself, “Is this a productive thought? Is it helping me reach my goal?”

Find something less provoking to cope: listen to your favorite album, go for a walk or run, read a book from your favorite author.

Don’t be paralyzed by anxiety, get anxiety therapy!

When you keep your worries and fears to yourself, you’re creating more troubles for yourself. It clouds every thought, and it feels like isolation is the only escape.

The idea of being around others can be terrifying because what you think they’ll think about you causes more concerns.

When anxiety controls your life, even simple tasks become a chore. You’re forgetful, not focused on the task in front of you, and you can’t get anything done. The spiraling thoughts consume everything. You don’t want to think about them, but you just can’t stop.

Your life is ruled by anxiety. Your head is a worry-machine! Anxiety therapy can show you how to turn that worry-machine down!

Anxiety is our body’s way of saying,

“Hey, I’m experiencing too much stress all at once.”

When feeling anxious, your body goes on alert, prompting your brain to prepare itself for fight or flight mode. It’s the sense of fear and apprehension that puts you on alert. It’s meant to put it in a heightened sense of awareness, so we are prepared for potential threats.

Anxiety is that warning sign that you are about to do something that you may not want to.

When the feeling of constantly “being on alert” becomes background noise that doesn’t go away, that’s when therapy comes into place.

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Did you know you can learn to interrupt those anxious thoughts through anxiety therapy?

You can use techniques to control your thoughts—to challenge them—to feel calm again and take control of your body.

What if things do work out?

What if all the work does pay off?

What if I get to keep my job?

What if they end up loving me as an employee?

What if I can do it?

What if I focus on things I love to get me through this?

I feel anxious, but so what? I know what it feels like, and I will get through it?

What if I can learn from this, and it will be easier next time?

What if I choose to see my challenges as an opportunity?

The solution is changing how you think… one step at a time through anxiety therapy.

And when you change the way you think, you’ll change the way you feel.

Bringing awareness to your thoughts…

It’s important to understand your worries and fears.

The way we think (our cognitions) and what we do (our behavior) affect how we feel. If we want to change the way we feel, we will need to change the way we think and act.

A anxiety counselor can help you, using a thought record to help you recognize and change your unhelpful thoughts. To get you into the habit of paying attention to your thoughts and working to change them.

These make our negative automatic thoughts visible to us, help us identify problems with our thinking, and help us make changes to our thinking.

During anxiety therapy, we will be helping and teaching you how to pay attention to what is going on in your mind, particularly when you notice a change in how you feel.

  • What was going through your mind?
  • What were you thinking?
  • What were you anticipating or expecting?
  • What were you predicting would happen?

Identifying and correcting negative beliefs about yourself…

In anxiety therapy, we will utilize worksheets, journaling, and talk therapy. We will look at your core beliefs of self, gather evidence that these statements are true, and working on replacing them with positive beliefs about yourself.

Some questions one of our anxiety therapists will be asking:

  • What’s terrible about experiencing anxiety about yourself?
  • When you first notice anxiety getting intense, what goes through your mind about it?

During anxiety therapy will be looking at the advantages and disadvantages of these beliefs and how they serve you.

  • How do we know this is true?
  • What evidence do you have that this automatic thought is true?
  • What evidence is there that the thought is true or not completely accurate?
  • What is the evidence that your thought is true – that people will be critical of you?
  • Is there any evidence on the side that people may not be critical?

In anxiety therapy will do go through scenarios to test your thoughts. For example: what makes me think this thought is true? What’s the worst that could happen? What’s the best that can happen? What is most likely to happen?

Showing you what it means to get in touch with your body…

When you are dealing with anxiety, it can be difficult to feel like your body supports you. An element in healing and getting stronger is inviting your body to help you, to be a resource.

Notice: what you feel in and around your body. How is your speed of breath, heart rate, body temperature?
Think back to calm/safety: a time when you felt the calmest and safe – most like your “self.”
Identify: identify a point in time and which part of your body began experiencing stress.
Replay: replay the situation in your mind like you are watching a movie (watching everyone in it and watching what you are doing).
Tune in: what do you notice in your body sensations: tensing, warming, cooling, a change in body temperature?
Healing hands/somatic experience: placing your hands on your body to release the tension – noticing what comes up for you… images, sensations, awareness, or anything that offers clarity for you.

Questions we sometimes ask to get in touch with your body:

  • What is your emotion (sad, mad, anxious, etc.)?
  • How intense is that emotion (0-100%)?
  • What are you feeling in your body?

Teaching you how to relax and soothe yourself…

Guiding you through relaxation exercises:

A simple controlled breathing exercise- showing you how to properly breathe when you are in the face of anxiety or panic.

A Progressive muscle relaxation exercise- going through all your muscles in your body to focus all your attention on specific parts of your body.

Mindfulness of attention control exercise where we will identify your worry, rate it, and then place an object in front of you that you will look at while thinking of the stressful situation.

Exercises you can try at home, outside of sessions.

Let’s regain control of your worries before they consume you!

If you are ready to clear the mind chatter, learn new skills and find a solution to your anxiety, give us a call today to start anxiety therapy.

Stop the mind chatter. Call (248) 962-3329 to schedule your therapy appointment to calm down your anxiety.

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