Examining Social Anxiety and Its Underlying Causes

Anxiety is not a one-size-fits-all issue. While generalized anxiety disorder is common, some are not anxious about everything. Rather, specific situations and settings lead to uncertainty and fear.

That tends to be the case for those with social anxiety — an intense fear of social situations.

People with social anxiety deal with excessive worry about being judged or criticized. They might always think people are talking about them behind their backs. Or, they might go to the worst-case scenario when thinking about a social situation, even if those thoughts may not be realistic.

Social anxiety can be crippling and isolating, and even lead to other mental health issues. With that in mind, let’s take a closer look at social anxiety and some of its underlying causes.

What Does Social Anxiety Look Like?

Again, social anxiety refers to an intense fear of social situations. That can look slightly different from person to person. Some people with social anxiety will avoid events altogether and isolate themselves as much as possible in an effort to “avoid judgment.” Others might deal with physical symptoms in social situations, from sweating and trembling to a racing heart.

Many people with social anxiety have a fear of engaging with others. They worry they might say something wrong or be viewed in a negative light. So, they may not make eye contact or speak up, even if they have something to say.

Sound familiar? If so, you are certainly not alone. Social anxiety affects millions of people in the U.S. alone, but the causes can vary from person to person. While exact causes cannot be exactly pinned down, we are aware of some of the potential factors.

Genetics

There is not a social anxiety gene that passes from one family to another. However, if you have a family history of anxiety disorders of any kind, you might be more susceptible to social anxiety.

If you are naturally more prone to shyness or tend to be more anxious, in general, your vulnerability to social anxiety is greater. This is something that can be “learned” by your familial environment as you grow up if your parents or caregivers struggle with the same issues.

Environmental Factors

Many people with social anxiety develop it as a result of the world around them and the experiences they go through. That can stem all the way back to childhood. If you were bullied, ridiculed, or criticized, your social anxiety could have started at a very young age.

Trauma and abuse can also lead to social anxiety, as well as family dynamics. For example, if your parents had unrealistic expectations of you or there was high criticism in your upbringing, it could have caused you to be anxious about social settings.

Mental Imbalances

Sometimes, chemical imbalances in the brain can trigger social anxiety. For example, if you are not producing enough serotonin, it can increase your risk of developing anxious thoughts. That can contribute to generalized anxiety, but might also make you more fearful of social settings and potentially being judged by others.

What Can You Do?

The good news about understanding the potential causes of social anxiety is that it allows you to be one step closer to healing from it.

There are things you can do on your own to manage the symptoms of social anxiety, including self-care practices and mindfulness. Mindfulness allows you to stay grounded in the present while reducing your stress, so you’re less likely to let fear overtake your thoughts.

One of the best ways to overcome social anxiety is to work with a mental health professional. Anxiety counseling will help you dig deeper into any root causes. You can use these as starting points on your healing journey, then learn to manage your symptoms, and eventually overcome the fear that is keeping you from having a full social life. If you are ready, I am here to help. Contact me today for a consultation.

High-Functioning Anxiety: Understanding Signs and Causes

Anxiety is the most common mental health issue in the world, but it does not necessarily impact everyone in the same way. Some people struggle so much with anxious thoughts that they find it hard to get through the day or perform the most basic tasks.

Others have what is known as high-functioning anxiety. While the fears and worries are still there and might be just as intense, those with high-functioning anxiety are typically able to maintain some kind of daily routine and sense of normalcy — at least on the surface.

So what exactly is high-functioning anxiety? Here is an in-depth look, including potential causes and signs you should look for.

What Causes High-Functioning Anxiety?

High-functioning anxiety usually does not stem from a single underlying cause. Rather, there are several factors that can come into play that might make someone more likely to experience it.

Genetics

It starts with a genetic predisposition. If members of your family have dealt with anxiety in the past, you might be more at risk of developing it yourself. However, environmental factors typically trigger anxiety and how you respond to it. Everything from stressful life events to societal pressures can cause anxious thoughts.

Perfectionism

It is not uncommon for people who consider themselves to be perfectionists to deal with high-functioning anxiety. You might look like you have everything together on the surface, but your perfectionism is driven by fear and worry.

Childhood

Unfortunately, high-functioning anxiety can also be triggered by childhood experiences. Maybe you had parents or caregivers with high expectations — or unrealistic ones. Feeling the constant pressure to perform or do well can cause any child to be anxious, and it’s not uncommon to carry those worries with you into adulthood, even though you maintain those high expectations for yourself.

What Are the Signs?

• High-functioning anxiety can impact you emotionally and behaviorally. On the inside, you might struggle with symptoms like excessive worry, a fear of failure, and irritability. It might seem like you are constantly on edge or you have a hard time relaxing.

• Externally, high-functioning anxiety can make it difficult to concentrate. You might overthink everything, leading to procrastination and avoidance. At the same time, you might have a difficult time saying “no” and end up taking on more than you can handle.

• Again, it is not uncommon for people with high-functioning anxiety to be perfectionists. However, they also tend to struggle with “imposter syndrome.” If you worry you are not good enough or somehow fooling everyone into thinking more highly of you than you actually are, it can lead to even more anxious thoughts.

• It is often difficult for people with high-functioning anxiety to express their emotions. They are often worried about letting people down, or they need constant reassurance. So, talking about struggles can be difficult.

What Can You Do?

If the signs of high-functioning anxiety sound familiar, the best thing you can do for yourself is to reach out for help. Even if you can get through your days and check off your tasks, you should not have to live with underlying fear and worry for the rest of your life. It will take a toll on your physical and mental health, affect your relationships, and have a negative effect on your quality of life.

Anxiety therapy can give you a better idea of where your anxiety stems from. Learning the root of your high-functioning anxiety will give you a better understanding of why you feel the way you do, so you can start taking positive steps forward. You will learn how to better manage your symptoms and take control of your anxious thoughts.

If you’re ready to take that step and live a life without anxiety at the wheel, contact us for a consultation.

How to Start Practicing Radical Acceptance Now

So many people spend a lot of time trying to stay in control. In reality, there are very few things in life that we actually have complete control over. When you fight against those things, it can lead to stress, anxiety, and other mental health issues.

Instead, consider adopting a mindset of radical acceptance.

Radical acceptance is more than a distress tolerance skill. It’s a way to accept and work through life’s challenges and difficult situations by realizing that some things are simply out of your control.

Of course, practicing radical acceptance can take a bit of effort. Let’s take a closer look at what this skill really is and how you can start to change the way you think in dealing with whatever curveballs life throws your way.

What Is Radical Acceptance?

Fighting back against the things you can’t change or control can cause a lot of discord in your life. Even if you don’t necessarily consider yourself a perfectionist, there are many things you might wish you could change, but simply can’t.

Letting go of that desire to fight back can make a big difference.

Radical acceptance is the practice of accepting the things that can’t be changed. The idea is that by fully embracing the things out of your control, you’ll reduce suffering in your life.

You can still acknowledge your emotions and how certain situations make you feel. Radical acceptance doesn’t mean you should ignore or avoid difficult situations. Rather, you can feel sad, frustrated, or even upset about certain things without trying to change them. Accepting what’s out of your control can actually make it easier to navigate those emotions and work through them in healthy ways.

Identify What You Can’t Control

The first step in practicing radical acceptance is to learn what your triggers are. Is there something out of your control that you’ve been fighting back against? When you recognize which aspects of a situation are out of your hands, you can start to let go.

As soon as you’re able to do that, you can also pay closer attention to your emotions. You’ll be able to gain a better perspective on how often you tend to resist what’s going to happen. Being more in tune with your emotions can make it easier to process them in healthier, more effective ways.

Be More Mindful

Mindfulness is the practice of staying in the moment. Life is full of “what ifs,” and those can fuel situations that are out of our control. But when you start dwelling on the past or thinking about the future, it can give you a false sense of control, causing you to want to resist reality.

When you choose to be more mindful, you’ll stay grounded in the present. Close your eyes and focus on deep breaths as you take in the sounds, smells, and feelings of your surroundings. This practice can help to calm you down and be more accepting of the challenges ahead of you.

Speak Acceptance Out Loud

This can take some practice, but actually accepting the things you can’t control out loud can make a big difference.

Consider saying things like, “It is what it is,” or “This is out of my control.” It’s okay to start small, and you should be kind and compassionate to yourself as you attempt to release the things you can’t change. By putting these small sayings out there, they can feel more real and concrete.

Practicing radical acceptance takes time, and you might be tempted to slip back into resisting more than once. If you’re looking for additional help with this practice or learn more about anxiety treatment, contact me for more effective strategies and insight into why radical acceptance can make such a difference in your life.

Exploring Cognitive Behavioral Therapy for Anxiety Relief

Cognitive behavioral therapy (CBT) is one of the most common and effective treatments for anxiety. While people can struggle with different symptoms and severities, CBT helps by breaking down negative thought patterns and making it easier to take control of your mental well-being. 

Anxiety is one of the most common mental health conditions in the world. As such, there are a variety of different treatment and symptom management options to consider. 

If you’ve been on the fence about CBT or simply want to learn more, let’s dig a bit deeper into what you can expect, and whether CBT is right for you. 

What Is Cognitive Behavioral Therapy?

CBT is a type of talk therapy that focuses on changing negative thought patterns and behaviors. Your thoughts, feelings, and actions are all connected and work together. When you’re dealing with negative thoughts associated with anxiety, all of those things can start to become tangled, making you feel like you’re trapped within a vicious cycle. 

The goal of CBT is to help you break down the negative issues you’re facing so they’re smaller and less overwhelming. When you’re able to do that, you can start to take control over your anxious thoughts and break free from the negative patterns causing fear and worry. Not only will you feel more in control, but you’ll be able to restructure your thought process into something more positive and productive. 

What Are CBT Techniques for Anxiety?

Cognitive restructuring is a common technique therapists will often use to help with anxiety. It can be a very personal experience depending on the type of anxiety you tend to struggle with. For example, maybe you always assume the worst. Or, maybe you’re fearful of social situations. 

Those fears can impact your behaviors and become worse without some kind of reframing process. 

Your therapist will help you by encouraging you to challenge negative thoughts. You might not even know why you have certain fears or worries. Challenging them will make it easier to understand the cause of your anxiety so you can gain more power over it. 

Some therapists might have you keep a journal to record your thoughts. Journaling is a great way to make you feel more connected to your anxious thoughts so you can better understand them. Journaling can also make it easier to figure out how to replace anxious thoughts with positive ones. It serves as a tangible way to track your progress and see how far you’ve come as you continue with treatment. 

Learning to Relax

During your CBT sessions, you might also go through a few behavioral experiments. Your therapist might offer you a hypothetical situation to consider, so you can either talk about or write down your fears. They might ask you about the worst-case scenario of that situation. Then, you can talk things through and decide what you would do if that worst-case scenario were to happen. This exercise helps you feel more in control. It can make you realize that your fears might not always be based in reality. 

A CBT therapist can also help with relaxation techniques. Learning to relax on your own is one of the best ways to manage the daily symptoms of anxiety. Things like deep breathing exercises, mindfulness, and meditation are all fantastic ways to reduce stress, feel more relaxed, and ground yourself in the present rather than worrying about the “what ifs” of the future. 

Just because anxiety is a common condition doesn’t mean you have to live with it forever. If you’re interested in learning more about CBT and how it can help, feel free to set up an appointment or call for a consultation for anxiety treatment. 

People Pleasing Might Be Fueling Depression: Here's How

Most people don’t see it as a negative thing to be a people-pleaser. After all, what’s wrong with helping others or going out of your way to make sure the people in your life are happy? There's usually nothing wrong with that, but people-pleasing often goes far beyond simply helping people out or wanting to make the lives of others easier.

Multiple studies have shown that people-pleasing is often linked to depression. So, while you’re busy making other people feel happy, it could be damaging your mental well-being. Let’s take a closer look at the connection and what you can do to take charge of your mental health.

Overlooking Your Own Needs

When you prioritize the needs and wants of others over your own, you could be missing out on essential self-care practices.

People-pleasing can cause you to not have the time, energy, or resources to focus on your own needs because you’re giving everything you have to others. While helping people can be rewarding, it can’t be done at the expense of your well-being. As the old saying goes, you can’t pour from an empty cup. Eventually, you’ll be completely burned out. Not only will that impact your physical well-being, but mentally it can leave you feeling helpless, hopeless, and depressed.

Validation and Approval

It’s not uncommon for people-pleasers to struggle with insecurity or self-esteem issues. You might go out of your way for others in an attempt to get approval or to feel validated. Sometimes, people-pleasers can go so far as to view their self-worth based on the approval of others.

Additionally, people-pleasers tend to put their own dreams, desires, and interests aside in favor of doing what others might want. When you don’t give the things you love enough time and attention, you’re going to feel like you have nothing to look forward to. That, too, can lead to depression and feel incredibly isolating and unfulfilling.

Living in Fear

The need for validation often comes with a sense of fear or anxiety. People-pleasing and social anxiety can often be linked because they both stem from a fear of judgment. You might worry that if you don’t go out of your way to do things for people, they will think poorly of you. They might see you in a negative light or even talk about you behind your back.

Of course, these fears are rarely based on reality. But they can seem very real and overwhelming when you’re struggling with them. Fear, on its own, can trigger anxiety and depression, and when you add in the exhausting task of ignoring your needs for others, your depression is likely to become worse.

What Can You Do? 

It’s easy to think that you can just stop being a people-pleaser overnight. But you likely didn’t build this mindset quickly, and it’s going to take some time to change it — and your habits.

So, how can you stop being a people-pleaser and take charge of your mental health? Recognizing that it’s becoming a problem is the first step. When you see that your people-pleasing tendencies are negatively impacting you, it will be easier to start refraining from them.

Instead of giving in to the needs of others, try to spend more time focusing on what you need, especially if you’re dealing with depression. Make self-care a priority in your life, including activities like exercising, journaling, and practicing mindfulness. Self-care can help you recognize your worth, so you’re more likely to start taking care of your needs before worrying about the needs of others.

It can also be helpful to reach out to a mental health professional. There could be a deeper underlying cause when it comes to your people-pleasing, and learning where it stems from can be a great first step toward managing your depression and changing the way you act around others. If you feel like you need to reach out to someone, don't hesitate to contact us for an anxiety therapy appointment!

Why You Aren't Alone If You're Nervous About What's Next After High School

Graduating high school is a huge milestone. It’s something you’re likely to remember for the rest of your life, as it signifies one chapter ending and a new one starting. 

But, as exciting as graduating can be, it can also feel overwhelming, and even a bit scary. You’ve spent all of this time working up to this moment, and…now what?

Even if you have plans after high school — whether it’s going to college or starting a career — it can still feel like you’re stepping into foreign territory. 

If you’re feeling nervous about what’s next, you’re not alone. It’s normal to experience some anxiety as you approach graduation and even after you graduate. Let’s take a closer look at why that is, and what you can do about it. 

Worrying About the Future

Anxiety thrives on the unknown and the “what ifs” of life. You’ve been in high school for four years and probably in elementary and middle school with the same people before that. Even if you moved and changed schools at some point, there’s still a comfort and familiarity surrounding you. 

After graduating, that all changes. 

Even worse, you’re not exactly sure how much it will change until it happens. There are some people you might never see again. Your responsibilities will grow. Your daily routine will never be the same. Those are comfort issues that are immediately swept away. On top of it, you’re immediately thrust into an uncertain future, even if you have concrete plans in place. There are plenty of “what ifs” to consider, and it can make it easier for your nerves to take over. 

Changing Relationships

Whether you’ve been with the same classmates since kindergarten or just for a couple of years, there’s a sense of familiarity with the people you’re involved with. You don’t have to be the most popular person in school to have a strong, stable friend group. 

Graduation doesn’t mean all of your friendships will fizzle. But, as things change, so will your relationships. Some people might move away. Others will start jobs and their schedules will change. Some will go to college. You’re not going to see each other every day anymore, and while that’s hard enough, the idea of forming new friendships elsewhere can be even more overwhelming. 

Societal Pressures

Whether you know what you want to do with your future or not, it can feel like there’s a lot of pressure after graduation. Your family might have specific plans for you. People in the community might ask what you want to do. 

It’s okay if you don’t know right away. It’s okay if you want to take a break to figure things out. But, that doesn’t always make the pressure from others disappear, and it can cause you to feel nervous about the path you’re taking. 

What Can You Do?

First, recognize that it’s perfectly normal to feel nervous right now, whether you’re about to graduate or you recently have. No matter how exciting the next chapter will be, it comes with a lot of uncertainties. Acknowledge your feelings instead of trying to push them down or brush them off. 

Next, make a plan for yourself. You don’t necessarily need to know what you want to do right away. But, having some kind of plan or goal in place can help you feel more grounded and less uncertain. 

Finally, don’t hesitate to talk to someone if you’re struggling. Leaning on your support system can help you feel more secure and confident. If you’re really having a hard time with nerves and anxiety, consider reaching out for anxiety treatment. You’re not alone, and it’s important to be reminded of that as you prepare for the future.

5 Unique Ways to Calm Anxiety

Anxiety is one of the most common mental health conditions in the world. While it can range in severity and affect people differently, there’s a silver lining to it that’s important to keep in mind — it’s often very manageable. 

But, you can only combat anxiety with the right techniques. Trying to beat it on your own can feel like a struggle. So, don’t consider things like “home remedies” to be replacements for professional mental health help. Working with a therapist is often the best way to better understand the root of your anxiety so you can overcome it. 

However, being able to manage your symptoms on a daily basis will help to empower you and give you the strength and confidence you need to fight back. If you’re feeling stuck when it comes to calming anxiety on your own, let’s cover five unique things you can start doing right away.

1. Go Outside

If anxiety feels overwhelming at times, don’t confine yourself to a specific space. Instead, step outside and get some fresh air. The change of scenery alone can help to distract your anxious mind. 

Beyond that, though, there are plenty of mental health benefits associated with nature. It can reduce stress, calm your anxiety, boost your energy, and improve your overall mental well-being. Even spending just a few minutes outside each day or when you’re feeling especially anxious can make it easier to calm down and find more control.

2. Practice Meditation

Unfortunately, meditation is still often stereotyped today. You might have seen depictions of it in movies or television shows and have assumed it’s not for you. 

But, meditation isn’t about specific chants or noises. You don’t need to sit in a certain position or practice any kind of ritual. 

Instead, close your eyes, focus on taking slow, deep breaths, and stay centered on the present. If you’re new to meditation, try using a guided meditation app or work along with a video to get started. Meditation can quickly become a wonderful addition to your self-care routine as you fight anxiety. 

3. Get Creative

One of the best ways to calm anxiety quickly is to distract yourself from it. Take a break from what you’re doing and engage your mind in something else. Doing something creative can help to pull your attention away from your anxious thoughts. So, try drawing a picture, listening to music, or even dancing around the room. Join an art class once a week to help to distract you and give you something to look forward to.

Distraction from anxiety isn’t a permanent fix, but it can make it easier to get out of your head for a while so you don’t feel so overwhelmed. 

4. Break a Sweat

Most people understand the importance of regular exercise for physical health. But, it’s great for your mental well-being, too! 

Exercise can quickly help to reduce stress and anxiety, improve your mood, and give you feelings of happiness that last for hours after your workout. You don’t need to run a marathon or go to the gym for an hour each day to experience the mental health benefits of exercise. Find something that works for you, and you’ll be more likely to stick with it.

5. Start Journaling

You don’t have to be a great writer to benefit from journaling. Carrying a small notebook with you can be a more useful tool than you might realize. 

Sometimes, all it takes to fight back against anxious thoughts is to get them out in the open. But, whether you don’t have anyone to talk to at any given moment, or you’re not comfortable opening up, getting those thoughts out there isn’t always an option. 

Journaling is the next best thing. Not only does it allow you to write down your anxious thoughts to get them out of your mind, but you can use it as a sort of log to see how far you’ve come in your journey with anxiety. 

Again, talking to a mental health professional is often the best way to overcome anxiety. But, if you’re trying to fight back against your symptoms each day, try some of these techniques to help you calm down and feel more in control.  Reach out to us to learn more about anxiety therapy.

4 Tips For Managing Anxiety During The New Year

The new year is officially here. It’s a time of renewal and looking at things with a clean slate. Whether you make resolutions or not, it’s hard not to feel like there’s a chance to do something different when a new year comes along. 

But, not everyone gets excited about the idea of a new year and new chapter. In fact, it can cause a lot of anxiety. You might feel pressured to make resolutions and changes. You might feel like you’re “behind” somehow. 

Or, you might just be feeling the stress left over from the holidays and wondering if this year could somehow be different. 

The last thing you want is to start a new year feeling overwhelmed with anxiety. By learning how to manage it now, you don’t have to let it control you for the rest of the year. Let’s cover a few tips you can use to manage your symptoms.

1. Prioritize Self-Care

Self-care doesn’t have to be a resolution that fades away after a few weeks. It’s something that’s important for everyone. Things like getting enough sleep, eating healthy foods, and exercising are all wonderful forms of self-care. Not only are they good for your physical health, but they can also fight back against anxiety. 

More mental health-focused activities like mindfulness, meditation, and journaling can also help you take control of your anxious thoughts. Just a few minutes of self-care practice every day can make a big difference.

2. Spend Time Outside

Nature is a wonderful healer. Multiple studies have shown the mental health benefits of spending time outside each day. It can reduce stress, improve your mood, and give you more energy. 

It can also ease feelings of anxiety, and improve your attitude of gratitude. When you spend time in nature, you’re more likely to be mindful of the moment. You’ll feel more present and appreciative of the things around you. As a result, you won’t be as tempted to worry about the past or future. 

3. Don’t Isolate Yourself

Have you ever wondered why your anxiety seems to get worse when you spend a lot of time alone? When you’re around people or keeping yourself busy, you’re also distracting yourself. While that’s not a permanent solution for getting rid of anxiety, it helps. 

You might be tempted to push everyone away and isolate yourself when you’re struggling with anxious thoughts. But, that will likely make those thoughts worse. 

Instead, stay connected with family and friends as much as possible. Don’t hesitate to tell them about how you’re feeling. Let your support system be there for you. 

If you’re concerned about opening up that way to loved ones, consider joining a support group. Sometimes, surrounding yourself with people who are going through the same struggles can help you find hope.

4. Talk to a Professional

One of the best things you can do for yourself this year is to take charge of your mental health. If you’re struggling with anxiety, don’t hesitate to talk to a mental health professional. 

Anxiety is one of the most common mental health conditions in the world. Thankfully, it’s also one of the most manageable. But, it’s rare to be able to overcome it on your own. Working with a therapist is often the best way to beat anxiety. You won’t just learn to manage the symptoms, but the condition itself. 

Anxiety treatment can help you uncover the root cause of your anxiety. You’ll also learn your triggers. Starting from the ground up might not be easy, but it’s better for your long-term success. Reach out to learn more. 

No matter your goals for the new year, anxiety doesn’t have to define who you are. Keep these tips in mind and consider reaching out for help to fight back. 

Coping With Anxiety During The Holidays For A More Joyous Time

The holiday season is in full swing. It’s a time of fun and celebration, but it can also be overwhelming at times. The holidays can often feel rushed, busy, and even suffocating. 

Some people struggle with the pressure to make everything “perfect.” In contrast, others tend to feel anxious about their financial situation, having people in their homes, or dealing with family members who might be toxic. 

Needless to say, it’s not uncommon to experience anxiety during the holidays. Unfortunately, anxious thoughts can quickly impede your celebrations and joy. Thankfully, there are things you can do to cope with anxiety during the holidays. With a few effective tips and strategies, you can enjoy this time of year with less worry and more joy. 

Set Boundaries

Boundary setting during the holidays might seem impossible. But it’s not selfish — it’s necessary. First, don’t feel obligated to attend every event. If your schedule is starting to fill up and you’re getting anxious about your obligations, understand that it’s okay to say “no” to certain things. 

Second, don’t be afraid to set boundaries with people. If certain family members or friends are triggers for your anxiety, limit your time around them. Maybe their presence doesn’t necessarily bother you, but they tend to bring up subjects that fuel your anxiety. Let them know right away that you won’t be talking about those things. If they get brought up, steer the conversation elsewhere or remove yourself from the conversation.

You can set limits and take more control this holiday season. Setting boundaries is a great way to establish that control and feel calmer. 

Practice Self-Care

Self-care is important all year. But it’s especially necessary during this busy season when caring for your physical and mental health might take a back seat. 

Don’t let yourself get caught up in things like presents, parties, and everything in between. Those things can be fun, but not at the expense of your well-being. 

Self-care practices don’t have to take a lot of time, and they don’t require you to spend more money if that’s a source of stress. Getting enough sleep, maintaining a healthy diet, and exercising are all great forms of self-care. If you tend to get anxious throughout the day, consider writing in a journal. It can be helpful for jotting down your anxious thoughts and pulling yourself back into the present. 

Don’t Isolate Yourself

The holidays are a time of togetherness. While having some “me time” is a good thing, make sure you’re not completely isolating yourself — especially if you struggle with anxiety. 

Lean on your support system if your anxious thoughts are trying to take over. Not only can the people you care about serve as a distraction, but they can help you work through your anxious thoughts. They can help you recognize that you’re not alone. That can go a long way in feeling more in control and less fearful. 

If you don’t want to talk to friends and family about what you’re feeling, consider reaching out to a mental health professional. Anxiety is a common condition. If there’s a silver lining to it, it’s that it’s often very manageable with the right help. So, if you don’t want to go through the entire holiday season feeling anxious and overwhelmed, get the help you deserve. 

A therapist will help you get to the root of your anxiety. They’ll also help you form strategies that make it easier to manage your symptoms each day. 

Try some of the suggestions here. Set healthy boundaries for yourself, and prioritize your personal care. If you’re still struggling with anxiety, understand that you’re not alone, and talking to someone can make a big difference through the holidays and beyond. 

Reach out to learn more about anxiety treatment and how it can help.

How Does Racial Bias Affect Mental Health?

Unfortunately, even well into the 21st century, racism is alive and well in our society. As a result, racial bias continues to be a problem in the workplace, in schools, and even in personal relationships. 

If you’re a person of color or minority, you might feel the sting of racial bias on a regular basis. It might even be something so “normal” that you feel like you’ve gotten used to it. 

But, that’s not something anyone ever really gets used to. In fact, it could be having more of a negative impact on your well-being than you might think. 

With that in mind, let’s take a closer look at how racial bias affects mental health, and what you can do to protect your emotional well-being. 

Dealing With Depression

One of the most common mental health issues associated with racial bias is depression. If someone forms an opinion of you before they get to know you – based solely on your skin color or background – it can make you feel helpless and hopeless. You might not know what to do to change that opinion, and you might give up trying. 

That sense of hopelessness can lead to extreme sadness. Feeling like the world is judging you without knowing who you really are is a heavy weight to carry, especially when you feel like you’re all alone. 

Unfortunately, that feeling of isolation also contributes to depression. It can create a vicious cycle and make your symptoms worse. The more isolated you feel in your situation, the more likely you are to withdraw from the people who actually care about you. 

Struggling With Stress

Research has shown that racial discrimination is incredibly stressful for both children and adults. If you’ve ever been discriminated against at work, in school, or even among “friend” groups, you’ve undoubtedly felt that stress. 

Maybe you’ve been in so many stressful, discriminatory situations in the past that it’s started to impact your daily life. You might meet new people with caution, or find yourself wondering what they really think or if they’re judging you. 

That kind of stress often causes anxiety and fear. Anxiety typically stems from uncertainty. Wondering if someone is discriminating against you because of your race is a huge factor, and can cause you to be in a state of constant worry over how people perceive you and what they might really think. 

The Repercussions of Racial Trauma

Sometimes, racial bias can go so far that it creates traumatic experiences. Racial bias can often go too far, raising your stress levels so much that it causes you to experience trauma. The mental and emotional injuries you can face when dealing with racial bias are very real, and can have lasting, lingering effects. Some of the common symptoms of racial trauma include: 

• Intrusive thoughts

• Excessive worry

• Low self-esteem

• Withdrawal from people and things you love

Trauma, in general, can start to take over nearly every aspect of your life. Because racial bias isn’t going anywhere any time soon, you might have a harder time managing your trauma and your triggers than someone who was traumatized from one specific event. 

What Can You Do?

Ideally, the entire premise of racial bias would vanish completely overnight. Realistically, that’s not going to happen. Racism is an ugly, damaging, terrifying mindset that has been causing nothing but destruction for centuries. 

So, focus on yourself and your well-being, first and foremost. If you’ve been a victim of racial bias and it’s affecting your mental health, don’t hesitate to reach out for help for either anxiety therapy or depression treatment. Lean on your support system. Talk to family and friends. Most importantly, work with a therapist or other mental health professional to help you manage your symptoms and overcome the mental health issues you’re dealing with.

Symptoms Of An Anxiety Attack In Men

Anxiety doesn’t discriminate between men and women. It can affect anyone at any time. However, extreme anxiety – including attacks – can impact men and women differently. 

Unfortunately, men often face a greater challenge when it comes to dealing with anxiety attacks thanks to the stigma associated with men’s mental health. Far too many men choose to ignore their symptoms or try to convince themselves nothing is wrong. 

If you go that route, you’ll undoubtedly end up making those anxious thoughts and feelings worse. Emotions demand to be felt, and trying to push them down will cause your anxiety to come back stronger. 

The first step in dealing with an anxiety attack is understanding the symptoms. 

With that in mind, let’s take a look at some of the symptoms of an anxiety attack in men, so you can better understand how to handle your emotions openly and in healthy ways. 

Physical Signs of an Anxiety Attack

Anxiety on its own can often be managed. You might even find it “easy” to ignore more often than not. 

However, an anxiety attack is nearly impossible to ignore because of the physical symptoms that typically go along with it. Some of the most common physical signs of an anxiety attack include: 

• Sudden and intense anxiety

• Trembling

• Nausea

• Sweating

• Dizziness

• Rapid heartbeat

You might experience these symptoms in “small” doses when you’re dealing with everyday anxiety. But, you’ll know when you’re dealing with an anxiety attack, and the symptoms will be much harder to manage. While they’re not inherently dangerous, they’re often very scary, and can make you even more anxious as you’re going through it. 

Most anxiety attacks last anywhere from 5 to 20 minutes. However, you can experience lasting physical and emotional effects depending on the symptoms. 

How to Calm an Anxiety Attack

If you recognize that you’re going through an anxiety attack, the best thing to do is to close your eyes and try to be mindful of the situation. Find a focus object that brings you back to the present, and take slow, deep breaths. Often, anxiety attacks are triggered by the unknown or feelings that stem from “what if” questions. 

By choosing to stay in the present and focusing on your breathing, you’re more likely to get through the attack faster and with fewer serious symptoms. 

What Is Different About Anxiety Attacks in Men?

Men and women experience many of the same symptoms when it comes to anxiety attacks. However, men are often more likely to show anger and irritability when dealing with anxiety. You might also feel restless, and start to lose faith in your abilities to control and “hide” your emotions. 

A lot of that anger comes from the stigma surrounding men’s mental health. When you aren’t completely sure how to process or express your feelings – including fear – you can act out in unhealthy ways. 

That’s one reason why men are often prone to dangerous coping mechanisms when it comes to anxiety. They’re more likely to abuse alcohol or other substances to handle their feelings, rather than get the help they need. 

Sound familiar?

If you’ve struggled with the symptoms of a panic attack before or those symptoms have become more frequent, don’t hesitate to fight back against the stigma associated with men’s mental health. You deserve to get to the root of your anxiety, so you can stop dealing with these attacks. 

Thankfully, you don’t have to do it on your own. Feel free to contact us for more information or set up an appointment at your convenience for anxiety treatment. Anxiety doesn’t make you weak and it’s nothing to be embarrassed about. Getting the help you deserve now can make it easier to deal with those symptoms in the future. 

What Are The Benefits Of Therapy For Therapists?

Therapists have become widely known as individuals who can help others work through a variety of mental health conditions. They have the training and education to often get to the root cause of someone’s anxiety or depression, and the knowledge and expertise to help them through it. 

However, at the end of the day, therapists are only human. 

They deal with the same issues as everyone else. Sometimes, that means they need help just as much as everyone else. 

Just as a medical doctor isn’t immune to illness or injury, a therapist can easily be impacted by anxiety, depression, or other mental health conditions. Or, they might just want to maintain their mental well-being, and can’t effectively “treat” themselves. 

Thankfully, there are many benefits of therapy for therapists. If you’re in the mental health industry and you’ve been on the fence about seeking out the help of another therapist, let these benefits be your guide. 

You’ll Learn More About Yourself

By attending therapy, you’ll dig deeper into your triggers and any blind spots you might have. Not only can that improve your own mental health, but it can help you to address any opinions or biases you might hold against your clients without realizing it. 

Unconscious biases are a part of life, and they don’t make you a bad therapist – or a bad person. They have a lot to do with environment, the way you were raised, and opinions you’ve formed over many years. 

As you learn more about yourself and some of those blind areas, you’ll end up being able to better serve your clients with no biases attached. 

You’ll Improve Your Mental Health

Again, therapists are just people. There might be things in your life that have contributed to intrusive thoughts. Maybe you struggle with depression, stress, or loneliness. Or, perhaps you just want to establish a firm foundation for your mental health. 

As the old saying goes, you can’t pour from an empty cup. It’s not uncommon for therapists to develop compassion fatigue, and if you’re struggling with your mental well-being in any way, you’re not going to be able to give your patients the care they need/deserve. 

Talking to a therapist about your own struggles will help you be more present for your own clients. You’ll have a clearer head as you help others, and you won’t be distracted by your own mental health issues. 

It Can Be an Educational Tool

Therapists should never stop trying to learn and grow. No one has the exact same method or style. As a result, you can end up learning a lot from other professionals if you’re willing to be open. 

If you’re attending therapy, you might pick up on some techniques or a personal style that you think is really effective. Additionally, your therapist might say something that makes a lot of sense to you, and you want to use it for your own clients. 

If you’ve been feeling burnt out or fatigued by your work, experiencing another therapist in action can help to inspire you while working with you to fight back against that fatigue. 

You’ll Find a Better Balance

Chances are, you got into the mental health industry because you wanted to help people. Some therapists are described as having a “bleeding heart”. They want to do whatever they can to make life better for their patients. 

Unfortunately, that can lead to long hours at work, and struggling to find a healthy work-life balance. 

Going to therapy can help you strike that balance. It shows you’re willing to practice self-care. Your therapist can guide you on how to be more mindful and present, so you can enjoy your life while still giving your all at work. 

Don’t let pride keep you from getting the mental health help you deserve. Anxiety treatment or individual counseling can be a wonderful tool for therapists. If you want to set up an appointment, feel free to contact us.