What Is Anticipatory Grief And How Can You Deal With It?

Everyone experiences grief at some point in their life. While we usually think of grief when it comes to the loss of a person, it can also be triggered by the loss of a career, a pet, or even a sense of normality. 

That’s why so many people struggled with grief throughout the COVID-19 pandemic. 

While dealing with some kind of loss in life is practically unavoidable, there’s a type of grief that fewer people are aware of – anticipatory grief. 

Grief can occur before a loss officially happens, especially when it comes to death or a slow-progressing illness that starts to cause limitations and losses. 

Let’s take a closer look at some of the common symptoms of anticipatory grief and how you can deal with them in healthy, effective ways. 

What Are the Signs of Anticipatory Grief?

Anticipatory grief has many of the same signs and symptoms as “traditional” grief. It’s the timing that’s different. Some of the most common symptoms include: 

• Depression

• Anxiety

• Sadness

• Fear

• Guilt

• Loneliness

You might also start to think about what the future will hold once the loss is complete. If you’re already grieving the potential death of a loved one, your mind might race with wondering what your life will be like once they’re gone. 

Unfortunately, that often creates even more fear and uncertainty, promoting a vicious cycle of grief that can be difficult to break free from. 

You might also feel guilty about nearly every thought that comes to mind regarding that person. If you want them to live even though they’re suffering, you might feel guilt over that. If you want their suffering to end and for them to pass, it’s easy to feel ashamed about that, too. 

Those feelings of guilt can be incredibly damaging, leading to negative self-talk and an increased risk of depression. 

How Can Anticipatory Grief Be a Positive Thing?

It’s hard to believe that anything dealing with grief could be considered “good”. 

However, in some cases, anticipatory grief can provide a healthy first step in the healing process. 

For example, if you visit a dying loved one, it’s not going to be easy. It’s a struggle to see someone you care about in such a fragile state. However, those moments together can provide closure, and make the loss seem less sudden and overwhelming. Spending time with that person will make their death easier to accept, rather than dealing with denial for weeks. 

How Can You Cope With Anticipatory Grief? 

Anticipatory grief can give you the time you need to find healthy coping mechanisms. It’s a perfect time to develop a support system of people you can lean on – and those who know they can lean on you, in return. 

If your anticipatory grief stems from the pending loss of a loved one, spend as much time as possible connecting with them. Address any unresolved issues between you, share stories, and if they’re able, spend time doing things you both enjoy. 

Learn as much as you can about what to expect. It won’t necessarily make things less painful, but if someone you love has an illness, knowing more about it can help you recognize some of the more common symptoms, so it won’t feel as overwhelming while they happen. 

Finally, don’t be afraid to reach out for professional support. Anticipatory grief can be just as painful as the loss itself. If you’re trying to get through it but having a hard time accepting what’s about to happen, you’re not alone. Grief counseling can make a big difference in helping you manage your stress while sorting out your thoughts and feelings. 

4 Ways Grief Can Affect The Body

Everyone goes through the stages of grief at a different pace, and the experience can be unique from person to person. 

Still, most people recognize grief as a mental and emotional health issue. There’s no denying that grieving a loss of any kind can wreak havoc on your emotional well-being. It can add extra stress, and even trigger anxiety and/or depression. 

However, grief can also affect the body, manifesting itself in physical ways that often cause problems. 

Whether you’ve recently experienced a loss or you know you’re dealing with grief, it’s important to understand how it might affect the body. Let’s take a look at four common ways grief can take a toll on your physical health.

1. Digestive Issues

One of the most common physical problems people experience when grieving is stomach problems. There are a few reasons for that. 

First, when you’re experiencing a loss, it’s likely that your eating habits will change for a while. You might not be eating as much as you’re used to. Maybe you even forget to eat sometimes because you’re so overwhelmed. 

Other people turn to food as comfort, so you’re eating more than you should, and choosing foods that can cause digestive distress. 

The anxiety you might feel with grief can also contribute to digestive problems, making you feel “queasy” or nauseous more often than not.

2. Pain

Research has shown that grief can cause inflammation throughout the body, leading to pain and discomfort. Some of the most common issues people face include: 

• Headaches

• Muscle pain

• Chest pain

• Back pain

• Neck pain

Some of this pain has to do with tension and stress. However, grief can take a toll on your immune system, making you feel weaker and more susceptible to feelings of pain. Your weakened immune system also makes it easier to get sick, so it’s crucial to take care of your well-being, especially in the days following an extreme loss.

3. Sleep Issues

Stress, sleep, and depression are all closely linked together. The more down you are, the harder it can be to get adequate sleep. 

Unfortunately, the less sleep you get, the easier it is to fall into depression. 

It’s normal to be sad and feel overwhelmed while you’re grieving. But, when that starts to affect your sleep habits, it could lead to a whole host of physical and mental health issues. You’re more likely to feel fatigued, you can get sick easily, and you might have difficulty focusing throughout the day. 

Try to maintain healthy sleep habits as you process your grief, and establish a routine that will make it easier for your mind and body to get the rest they need.

4. Cardiovascular Issues

Did you know that you’re more susceptible to having a heart attack or stroke in the days following an extreme loss? 

A “broken heart” isn’t necessarily a real thing, but experiencing a heavy loss can absolutely take a toll on your cardiovascular health. You might start experiencing chest pains or a dull ache in that area. If you do, it’s important to see a doctor right away, and maintain your health and well-being as much as possible. 

There’s no ideal timeline for getting through the stages of grief. Everyone goes at their own pace. 

What’s important is that you work through and process your grief in healthy, effective ways. If you’re grieving a loss and you’ve noticed any of the physical symptoms listed here, don’t hesitate to reach out for help quickly. Feel free to contact us to set up an appointment for grief counseling. Together, we’ll work on healthy ways of understanding your loss and coping with your grief so you can move forward and take charge of your physical and mental well-being. 

How To Deal With Anxiety When Your Child Is The Trigger

Anxiety is an incredibly common mental health condition, and it can impact everyone differently. However, one thing most people trying to manage their anxiety can agree on is that certain triggers can make symptoms worse. 

Often, avoiding those triggers is ideal. By keeping them out of your life, it’s easier to manage your symptoms and fight back against negative thoughts. 

But, what happens when your children are your triggers? 

How can you manage your anxiety when your kids are fueling it?

First, don’t let yourself feel too guilty. You’re not a bad parent because your kids are triggering your anxiety, and you’re certainly not alone in how you feel. 

Let’s dive a little deeper into how your children might be triggering your anxious thoughts, and how you can cope. 

How Can Kids Trigger Anxiety?

Raising children is one of the most incredible experiences a person can go through. However, it’s also one of the most overwhelming. 

If you’re already prone to anxiety or you’ve been struggling with it for a while, your kids can serve as triggers in a variety of ways. 

Parenting is unpredictable. Sometimes, no matter how much you plan for something, it throws you a curveball. That kind of uncertainty can be a huge trigger for some people. 

Raising children also means you lost some control. While you’re technically “in control” of your kids, things don’t always go the way you might want them to, making life feel chaotic. 

On top of it all, parenting is downright challenging at times. Kids make messes, they can disobey, make a lot of noise, and make you feel like you’ll never find any peace. No matter how much you love and care for your children, just about every parent experiences these feelings sometimes. 

So, what can you do? 

Get a Handle on the Triggers

Chances are, you won’t be able to make everything more predictable or get “full control” over every family situation. 

However, you can make things easier on yourself by putting strategies in place to take back some control and familiarity. 

Make lists. Stay organized. Keep a family calendar. Set boundaries for everyone, and when there are rules in place, make sure they’re enforced. 

Keeping these things in line will make it harder for you to feel like everything is spiraling out of control. It won’t make them go away completely, but it can make them easier to manage. 

Focus On What You Can Control

This is an especially important tip when you feel like your kids are causing things to be chaotic. Focusing on what you can’t control will only fuel your anxiety and cause you to panic. 

Instead of focusing on every small battle, think about the things you can control. You can set curfews for your older children. You decide who your kids can spend time with. It’s up to you to determine what’s for dinner tonight. 

Those might seem like small things. But, focusing on them can help to ease your anxiety and give you a greater sense of control over the larger things, too. 

Take Care of Yourself

As a parent, you’re likely putting everyone else first. That’s normal, and sometimes it might even feel necessary. 

However, you can’t pour from an empty cup. 

Self-care isn’t selfish when you’re a parent. In fact, you should consider it a necessity. You can’t care for your family properly if you’re not taking care of yourself first. 

By practicing self-care, you’ll find ways to combat your anxiety that work for you. That might include exercising, journaling, meditating, or practicing mindfulness. All of those activities can help with symptoms of anxiety and allow you to feel more in control. 

Anxiety is often very manageable. However, it doesn’t go away on its own, especially when you’re around what’s triggering you every day. 

If you’re struggling with anxiety and your children are your triggers, don’t hesitate to reach out for help. Feel free to contact us to set up an appointment or get more information on anxiety therapy.

What Are Symptoms Of Anxiety In Children?

No one wants to think about their child experiencing anxiety. Childhood is supposed to be carefree and worry-free. 

Unfortunately, that isn’t always the case. We’re living in a world where kids are growing up more anxious than ever thanks to everything from global pandemics to rapidly-moving technology. 

While you might not be able to stop anxiety from occurring in your child, you can learn to recognize the signs and symptoms. The more aware you are of those symptoms, the easier it will be to get an official diagnosis and ensure your child gets the help they need and deserve. 

Anxiety can be a very manageable condition, but it doesn’t often go away on its own. Helping your child understand what they’re going through and how to handle their symptoms starts with knowing what those signs are. 

Let’s take a closer look at the symptoms of anxiety in children, and what you should expect. 

Changes in Normal Habits

Children thrive on routine, and when that routine is disrupted by something like anxiety, it will be noticeable. It might also start to negatively impact other areas of their life. 

One of the first things you might notice if your child has anxiety is a change in their eating and/or sleeping routine. They might have trouble sleeping at night, or complain about having bad dreams. Those dreams can wake them up and make it difficult to get back to sleep.

Unfortunately, anxiety and a lack of sleep can often feel like a vicious cycle. The less sleep your child gets, the more anxious they can become. 

They also might stop eating properly, which can be dangerous to their health. You know what your child likes and doesn’t like. If those habits start to change drastically, or they aren’t eating as much as they should, it could be cause for concern. 

Difficulty Concentrating

Has your child been struggling in school, or having trouble staying focused even at home? If that’s unusual for them, it could be anxiety making it difficult for them to focus. 

It’s not uncommon for anxiety to completely take over your thoughts. Your little one could be struggling with constant worry. Or, they could be fighting back against negative thoughts trying to plague them all day. 

Not only is that exhausting, but it makes it hard to focus on just about anything else. That can result in difficulties at school, having trouble getting things done, or even being fully present while they listen.

Anger and Irritability

Depending on your child’s age, they might have a difficult time effectively expressing their emotions. 

But, if you’ve noticed that your child is having more “angry” outbursts lately, it could be a sign of something deeper going on. 

Getting irritable or expressing anger quickly is a common symptom of anxiety in children. Their outbursts might seem out of control, and you might have a hard time helping them calm down or get back to a more neutral state. 

If your child is typically easy-going or doesn’t get angry easily, this sign should be one of the most obvious in recognizing there’s a bigger problem. 

What Can You Do?

If you’re worried your child might be dealing with anxiety, the best thing you can do is support them, and seek out professional help. They deserve an official diagnosis so they can start on a treatment plan that fits their needs. 

It’s never too early or too late to reach out for help for your child. Don’t hesitate to contact us for more information or to set up an appointment. Your child doesn’t have to live with the negative effects of anxiety forever. Getting them help now with anxiety treatment will set them up for a future that isn’t filled with fear and worry. 

4 Ways On How To Deal With Anxiety When You Are A POC

Despite living in the 21st century, racial anxiety is still very real. In many cases, it’s just as prominent as ever, especially for People of Color (POC) living in certain communities across the country. 

You might feel like you don’t fit in, to the point where you’re disregarded or even degraded. You might even be fearful of your community, or even the state of the country itself. 

Needless to say, it’s not uncommon to deal with anxiety when you’re a POC. 

While you might not be able to change the state of the world on your own, there are things you can do to manage your personal anxiety and find some peace of mind, no matter your situation. 

Let’s cover a few tips on how to deal with anxiety when you’re a POC, so you can take more control over your thoughts without letting your fears consume you.

1. Find a Support System

One of the best things you can do to manage your anxiety is to spend more time with like-minded individuals. Seek out other POC in your community who might be struggling with the same worries. 

You might even consider joining a support group, or an organization specifically meant to help POC deal with such things. 

Knowing you’re surrounded by people who understand you and want to lift you up can make a big difference. It will give you something to look forward to and can boost your comfort levels while reducing your anxiety.

2. Be More Mindful

Most anxiety stems from worrying about “what if?” 

For POC, those “what ifs” can include thinking about the past and wondering what life might be like if things were done differently. It also might include being fearful about what the future brings. 

Unfortunately, it’s easy for those “what if” thoughts to spiral out of control, fueling and feeding your fear to the point where it becomes overwhelming. 

A good way to manage those thoughts is to practice mindfulness. By focusing on the present moment and practicing deep breathing, you can let those worrying thoughts pass you by. It’s a great practice to understand and apply, and it can help you manage your symptoms every day.

3. Focus On What You Can Control

Again, because anxiety tends to stem from “what if” situations, it gets worse when you focus on everything out of your control. 

We all struggle with circumstances we can’t do anything about, but it’s often worse for POC who might be dealing with lingering effects of racism or discrimination. The world at large needs to continue to make changes and progress forward, but it’s not going to happen overnight, and it’s something you can be a part of but can’t control completely. 

Instead of focusing your fear on those major things, choose to focus instead on what you can control. 

What areas of your life are you confident in? What can you change? How can you make an impact right now? When you start to focus your attention on what you can do instead of what you can’t, your worries will feel smaller.

4. Practice Self-Compassion

There are still plenty of stigmas surrounding mental health, especially in many POC communities. People sometimes view anxiety as a weakness or evidence of having little self-control. 

That simply isn’t true. 

If you had a friend struggling with anxiety, think about how you would treat them. Chances are, you would be compassionate, understanding, and loving. 

Why not treat yourself the same way? 

The more you try to ignore your emotions or even criticize yourself for feeling them, the more intense they’re likely to become. It’s important to accept your feelings as real and valid and show yourself compassion and kindness as you navigate through them. 

If you’re a POC struggling with anxiety, these strategies can help. However, it’s always a good idea to talk to a mental health professional if you’re worried you can’t overcome your racing thoughts. Feel free to contact us for more information or to set up an appointment for anxiety counseling.

Tips For Finding Emotional Support As A POC

As a Person of Color (POC) in America, it can sometimes be hard to feel like you’re seen, heard, and supported. Depending on where you live, you might even feel like you’re discriminated against or treated differently because of your identity. 

Whether it’s at work, in a group, or even in a school setting, it’s important to have a circle of emotional support as a POC. 

Thankfully, no matter how frustrating and lonely things can feel at times, there are resources you can rely on to find the support you deserve. 

Let’s cover a few tips you can use to find emotional support as a POC, so you can surround yourself with the right people who build you up, rather than tear you down. 

Educate Your Circle of Friends

Sometimes, friend groups can seem unsupportive simply because they aren’t well-versed in the inequalities that can occur for people of color. 

Unfortunately, that can lead to ignorant comments or assumptions that end up hurting and making you feel worse. 

If you already have a strong friend group but need their support, start by educating them on your experiences. Share your pain and let them know your needs. Chances are, if they’re true friends, they’ll be willing to make the necessary changes to give you more support and stand by your side when things are especially difficult. 

Join POC Groups

There are many POC groups across the country advocating for better representation, equal rights, and no discrimination. No matter where you live, you’ll likely be able to find one of these groups nearby. 

Alternatively, you can look for advocacy groups online. While it might not be the same as meeting in person, hearing other people’s stories and joining in on conversations can be empowering. You’ll know that you’re not alone. That can help you feel inspired by what others across the country are doing to support POCs. You might even become motivated to start a local group of your own. Or, you might consider taking a trip to meet some of these newfound friends in person. 

Consider looking at national organizations that support POCs, too. There are many black mental health resources available that can help you work through any struggles you might be dealing with. They'll also offer you support from people who know exactly what you’re going through. Some of the most popular organizations include the Black Emotional and Mental Health Collective and the Loveland Therapy Fund. 

It’s also worth it to donate your time and money to POC-backed organizations. 

With your time and money, you’ll help to educate others on equality and discrimination, while letting these organizations expand so they can support other POCs across the country. 

Seek Professional Help

If finding consistent emotional support isn’t easy in your area, or you’re struggling with loneliness or feeling misunderstood, don’t hesitate to reach out for help. 

Now, more than ever, people of color are standing up and demanding to be heard. But, there’s still a long way to go. You can do your part for your own mental well-being by talking to a mental health professional about your struggles. 

Studies have shown that people of color are often more at risk of mental health conditions including anxiety and depression. By taking charge of your mental health, you can help to change those statistics. In doing so, you'll help others in need who might not want to speak up about their struggles right away. 

Whether you’re not feeling supported or you’re dealing with discrimination, feel free to contact us and set up an appointment. Together, we’ll work through your needs. We can also discuss other outlets and resources you can use to find support on a daily basis. 

How Does The Brain Cause Anxiety?

Anxiety is widely-known as the most common mental health condition in the world. It impacts people differently and ranges in severity. 

Most people who have anxiety are able to recognize what triggers them. Getting to the root cause of individual anxiety is also an important step in treatment. 

However, not many people know exactly how the brain causes anxiety. What is happening in your mind to make you feel so nervous, worried, or fearful? 

Let’s take a closer look at what happens in the brain to trigger feelings of anxiety, and why it’s important to understand the functions of your mind and what’s happening while you’re worried. 

What Part of the Brain Causes Anxiety? 

The amygdala is the part of the brain responsible for “causing” anxiety. 

It works as a central hub for communication in the brain, connecting parts that process incoming sensory signals and parts that interpret them. You’ve likely heard of the “fight or flight” response. The amygdala is responsible for that. If a sensory signal is processed as something dangerous or something to be scared of, your amygdala will trigger a response, and your mind and body will react accordingly. 

The Amygdala in the Anxious Brain

When you’re dealing with anxiety, the amygdala is hypersensitive. Because of that, it doesn’t always work correctly. Rather, it tends to work “overtime” when it’s not necessary. 

When the amygdala is hypersensitive, it can send “false alarms,” triggering your fight or flight response even when there isn’t a real threat or danger. 

A Lack of Rationalization

If you’ve been dealing with anxiety for a while, it can weaken the connection between the amygdala and the prefrontal cortex. The prefrontal cortex is the part of the brain that makes it possible to problem-solve and work through difficult situations. It allows you to think rationally, rather than relying on impulses. 

When that connection is weak, you’re less likely to process information correctly. Instead of coming up with a logical response to a perceived threat, you’re more likely to think irrationally, and even partake in impulsive and potentially dangerous behaviors. 

The Effects of Anxiety On Your Brain

While certain areas of the brain contribute to anxiety, it’s a vicious cycle. The longer you deal with worried, anxious thoughts, the more your brain will hold onto them. Anxiety causes a lot of stress, which can shrink your hippocampus – the part of your brain responsible for storing memories. 

As a result, you’ll be more likely to store anxious and negative memories, which can perpetuate the cycle and leave you in a pit of negativity. Your happier memories are still there, they’re just buried underneath everything else. 

What Can You Do If You Have Anxiety? 

Understanding how anxiety works in the brain is a good first step toward getting treatment. If you’ve been struggling with symptoms of anxiety, now you know why. However, there’s a long way to go in essentially “rewiring” the way your brain works. 

It starts by uncovering the underlying cause of your fear. You don’t have to do that on your own. Therapy makes a big difference for people with anxiety. Not only will you get to the root of your issues, but you’ll learn skills to manage your anxious thoughts on a daily basis. 

The more you work on combatting your anxiety, the easier it will be to break free from that cycle. 

Anxiety rarely goes away on its own, largely because of how it impacts your brain. However, with anxiety treatment and management techniques, you can take control of your anxious thoughts and get them under control. If you’re struggling with anxiety, don’t hesitate to reach out for help. Feel free to contact us today. 

I'm Always Anxious About My Health...What Is This?

Anxiety is the most common mental health condition in the world. However, it looks different for everyone. 

Maybe you’re anxious about something specific like you’re health. Does your well-being consume your thoughts? Are you always worried about getting sick, or wondering if you already are sick?

As we emerge from a global pandemic, more people are conscious of their health than ever. However, there’s a fine line between wanting to take care of your health, and constantly worrying about it. 

If you find that you’re always anxious about your health and wellness, it’s important to get to the bottom of it so you can take care of yourself without being fearful of the “what ifs”. 

Why Are You Anxious About Your Health? 

There are plenty of reasons why you might be anxious about your health. That’s why it’s so important to get to the “root” of the matter. 

You might have a family history of certain conditions. Maybe your mother had breast cancer or a handful of people have dealt with heart disease or Parkinson’s. 

While none of these things mean you’re destined to get sick, hereditary illnesses can trigger a lot of worry and fear. 

We’re also living in very uncertain times. 

Again, we’re just coming out of a global pandemic that lasted two years. During that time, everyone was given a lot of information – some of which may have been confusing at times. Regardless of where anyone stands on the pandemic, vaccines, or the “political” side of things, COVID-19 was a widespread illness that elicited fear in a lot of people. 

That’s caused many to become hypervigilant about their health. While that isn’t necessarily a bad thing, it can quickly turn into a fearful obsession if you’re not careful. 

What Is This Anxious Feeling Called?

Health anxiety or hypochondria are the names often used to describe the condition of someone spending too much time worrying about their health. 

When you spend so much time worrying about being sick or getting sick, it can quickly take over your life. 

Maybe you spend your days looking up symptoms you think you might have. Or, maybe you research certain conditions and worry you have the risk factors that make you more likely to contract it. Some of the more common symptoms of this condition include

• Worrying that minor symptoms mean you’ve got a major illness

• Not feeling any comfort or reassurance from your doctor after a visit

• Constant fear about the status of your health

Again, it’s perfectly fine to be vigilant about your health. However, when fear of being ill takes over your life, it’s important to accept that label of hypochondria. The sooner you realize you’re dealing with something more serious than a healthy worry about your wellness, the sooner you can do something about it. 

How to Manage Health Anxiety

If you know you’re overly anxious about your health, don’t be afraid to seek out help. 

Working with a therapist can help you get to the bottom of your hypochondria. 

Maybe it was triggered by something from your past. Maybe the pandemic itself caused something to “switch” in you that’s created so much fear and uncertainty. 

Whatever the case, getting to the underlying issue is the best place to start, and you don’t have to do it on your own. Not only can therapy help you get to the root cause of your health anxiety, but it can help you with different ways of managing it. 

If you’re anxious about your health and it’s starting to take over your life, don’t hesitate to contact us for more information on how anxiety treatment can help you or to set up an appointment. 

5 Things You Should Know About High Functioning Anxiety And What It Is

Many people have heard of high-functioning depression before, but high-functioning anxiety isn’t talked about as often. However, it’s just as important to understand what it is.

The more you know about high-functioning anxiety, the easier it is to determine if you’re dealing with it, and how you can cope. 

If you do discover that you’re living with high-functioning anxiety, it doesn’t mean you have to keep dealing with it every day. You deserve relief and peace as much as those with more debilitating fear. 

With that in mind, let’s take a look at five things you should know about high-functioning anxiety and what it is.

1. You Might Be a People-Pleaser

One of the reasons it can be so hard to diagnose high-functioning anxiety is that people mistake it for different things. 

For example, you might consider yourself a people pleaser. Maybe you have a hard time saying no to requests. Or, maybe you go out of your way to make others happy, even at your own expense. 

While it isn’t always a sign of anxiety, constantly looking for approval from others can be an underlying worry you should address.

2. Insomnia and Fatigue

The average adult should get between 7-9 hours of sleep each night. 

When was the last time you got that much? 

Insomnia and fatigue can be common signs of many physical and mental health conditions. However, if you find yourself tossing and turning each night, unable to sleep because you’re worried about something, or dwelling on mistakes and/or fears, it could be a sign of anxiety. It may not be enough to impact your life. However, eventually, not getting enough sleep can lead to serious health issues.

3. You’re a Perfectionist

Most people look at perfectionism as a mostly positive thing. They’re seen as people with a lot of drive and motivation to succeed. 

However, perfectionism often comes with a price. 

It’s never a bad thing to do your best and strive for greatness. However, perfectionism is impossible. When you set unrealistic expectations for yourself, it’s easy to feel anxious, because deep down you know they’ll never be met. 

Unfortunately, perfectionism can create a vicious cycle in your mind, fueling your worrying thoughts and making you feel like a failure.

4. You Dwell On Past Mistakes

Do you find yourself thinking about things you’ve done wrong almost constantly? Maybe they’re not even major issues, but you can’t seem to stop dwelling on them. 

It’s not uncommon for people to think about their past, and even feel guilty or worried about things they’ve done. However, if those thoughts consume you or you find yourself thinking about them frequently, it could be a sign of high-functioning anxiety. These thoughts might not keep you from going about your day, but they can be distracting, lower your self-esteem, and make it hard to stay focused on the things you need to do.

5. You Always Expect The Worst

While it’s okay to weigh the risks of things, people with high-functioning anxiety often expect the worst in every situation. Unfortunately, that makes it nearly impossible to ever relax and enjoy the moment, no matter what you’re doing. 

Obviously, that takes away a lot of life’s simple joys and pleasures, and can even lead to feelings of depression. 

If any of these things sound familiar, you could be dealing with high-functioning anxiety without even realizing it. 

The good news? You don’t have to feel this way forever. 

Feel free to contact us to learn more about anxiety therapy. By taking action now, you can keep your fears from becoming all-consuming, you can get to the root cause of your anxiety, and start to take control of your life once again. 

What Exactly Is Social Anxiety, Anyways?

Most people have at least heard of social anxiety. You probably have a basic understanding of what it is – a fear of social situations. However, labeling it so broadly doesn’t exactly cover the huge impact this type of anxiety has on its sufferers. 

Social anxiety is so much more than a fear of social situations on a grand scale. You don’t have to be speaking in front of an audience of thousands to experience it. 

Rather, it could be an intense fear about giving a presentation at work, or going to a get-together with friends. You could even experience it when you miss out on a social event and you find yourself worrying about what people might be saying “behind your back.” 

Like most types of anxiety, it can impact everyone differently. 

However, there are a few common symptoms of social anxiety that can help you identify if you’re struggling with it. The sooner you recognize the signs and how to accept them, the sooner you can reach out to get the help you deserve. 

So, what is social anxiety, and what does it look like? 

What Triggers Social Anxiety? 

Social anxiety disorder can impact almost anyone. However, there are some people who may be more susceptible to it. 

As a child, if you were bullied, teased, or rejected by others (including friends and/or family), you may be more prone to experiencing extreme worry in social situations. Things like familial abuse or even relationship abuse can also contribute to social anxiety. 

Some people might not even know they’re dealing with the condition until they experience certain triggers. Again, those can be different for everyone. However, some of the most common include

• Performances

• Meeting new people

• Making small talk

• Dating

• Having to state your opinion

Again, you don’t have to be in a room with dozens of people to experience this type of anxiety. Even the idea of having to meet one new person or socialize at a small gathering can be enough to trigger your symptoms. 

Common Symptoms 

So, what are those symptoms? They can affect you both physically and mentally. When you’re in the throes of social anxiety, you might start to feel nauseous. You might tremble, feel dizzy, or have difficulty speaking. 

From an emotional standpoint, you’ll start to worry about being judged or embarrassed. You might even worry that something you say will offend someone. 

These symptoms can take a toll on your physical and mental well-being, perpetuating a vicious cycle that is difficult to break. 

How to Combat Social Anxiety

It’s not always easy to admit that you’re struggling with social anxiety. It can leave you feeling like some kind of outcast, or wondering why you just can’t “fit in” in social situations. 

However, it’s important to reach out for help if you’re experiencing any of the signs and symptoms listed here. Talking to a mental health professional is a great place to start. 

By seeking out treatment for social anxiety, you’ll accomplish a few things. 

First, your therapist will work with you to get to the “root cause” of your worry. That might require you to step back into situations that happened in childhood. While it’s not always pleasant, it’s necessary to understand where your worries stem from so you have a stronger way to fight back against them. 

As you work through those underlying issues, you’ll learn techniques and skills to build your confidence and let go of your fears. Your therapist will work with you to improve your ability to connect with other people without falling victim to worry. 

If the symptoms and triggers of social anxiety sound familiar, understand that you’re not alone. Feel free to contact us for more information or to set up an appointment. You don’t have to struggle with this fear forever. 

4 Small Steps To Help You Overcome Social Anxiety

There’s a difference between being introverted or a “homebody” and having a strong, unhealthy fear of being in social situations. Maybe you don’t like to be in large groups of people, or you’re worried about speaking in public. Maybe you start to panic long before you know a social event is coming up, and your negative thoughts threaten to take over everything. 

If that sounds familiar, you could be struggling with social anxiety. 

Social anxiety occurs when social interactions cause irrational fears. Sometimes, even just the thought of being in a group or having to speak can cause your anxiety to spike. 

Obviously, that can be crippling for your friendships, career, or even romantic relationships. 

Thankfully, social anxiety doesn’t have to consume your life forever. You can take steps to overcome it and start taking control of your thoughts again. Let’s cover a few ways you can get control over your social anxiety, and you might eventually enjoy the social interaction causing so much fear right now.

1. Prepare Yourself

Often, you’ll know ahead of time when you have to face a social situation. Maybe it’s a get-together with friends, a meeting for work, or even a big event. 

While it can be overwhelming to think about, you can calm your nerves and take more control by planning ahead. 

If you’re worried you won’t have anything to talk about, scroll through social media or check the news to come up with a few conversation points. If you’re nervous about fumbling over your words, practice a few things you might want to say. 

While you don’t want to seem stiff or rehearsed, a little extra preparedness can go a long way in making you feel better about social situations. 

2. Take Baby Steps

You probably won’t overcome social anxiety by determining you’re going to a major event one day. 

Instead, you can combat your fears by starting small and going at your own pace. 

Connect with a couple close friends over coffee. If that goes well, try riding the subway. If you’re still feeling calm, volunteer to lead a meeting at work. 

Don’t let anyone try to push you beyond what you’re ready for. When you decide to take baby steps, you’re giving yourself more control.

3. Stop Focusing On Yourself

One of the biggest issues people with social anxiety face is feeling like everyone is paying attention to them. 

In reality, that probably isn’t the case. You’re just hyper-focused on yourself and your fear. 

Work to take that focus off of yourself by putting it on other people. Take in the people around you and what they’re talking about. You’ll quickly find that no one is thinking about how anxious you are or judging you for it – they probably don’t even know. 

Once you realize that, it’s much easier to feel comfortable.

4. Distract Yourself With Your Senses

It can be overwhelming to be in a social setting and start to panic. When you feel like you can’t control your fears, they can keep getting bigger. One of the best things you can do when that happens is to distract yourself using your senses. 

Chew a piece of gum the next time you’re feeling fearful over a social situation. Or, carry one of your favorite scents with you. You can also scroll through comforting pictures on your phone. Utilizing your senses can serve as welcome distractions while offering you a sense of comfort. 

While these steps can all help you overcome social anxiety, the best thing you can do is get to the root of the issue. If you’re struggling, don’t hesitate to reach out for help, and work with us to develop long-term solutions to combat social anxiety. 

Why Is Parenting So Hard Today?

Parenting has never been easy. In many aspects, it’s “cushier” today than in centuries – or even decades – past. We have a lot of modern conveniences, women are seen as equals and are able to work outside the home and balance motherhood. There are many different types of parents. Technology has even made it easier to get information in seconds. 

However, in many ways, parenting is also harder than ever. 

“Modern world” parenting comes with many challenges, and one of the biggest ones for parents is exhaustion. 

Parents being tired is nothing new, but with so many things to balance and juggle nowadays, the burnout from parenting can be more impactful (and potentially harmful) than ever. 

Let’s take a closer look at why parenting is so hard today and what you can do to make it easier on yourself. 

A Lot of the Work Is Falling On One Person

The number of children living in single-parent households is greater than ever. If you’re raising your kids alone, the classic “it takes a village to raise a child” mentality doesn’t really apply. 

Many parents today feel overwhelmed by everything they have to do on their own. While they may not change their circumstance, it doesn’t make it easy. 

Raising your kids alone can lead to a lack of self-care, free time and can even impact your mental health. It also makes it difficult to share time with your kids evenly, especially when they’re involved in activities. After all, you can’t be in two places at once. 

Technology Has Its Drawbacks

Again, one of the advantages of parenting today is that we can get information in seconds by quickly looking something up on a phone or computer. 

Unfortunately, there are some “cons” to that. 

While so much information can build confidence and empower parents, it can also lead to more rigidity and even boost anxiety. We’re all aware that not everything you read online is true. Any information you take in needs to be double-checked, and even then it’s important to make sure you’re taking in accurate advice. Finding that “balance” isn’t always easy. 

As your kids get older, technology can bring about different challenges. It’s not uncommon for children to be attached to phones and tablets from a very early age, and we’re starting to learn about some of the negative effects of so much screen time. 

Changes in Work and School

In decades past, school and work have been largely out of the home. Kids attended classes for several hours each day, and parents went to their jobs, making it easy to find a work-life balance and improve socialization skills for kids. 

Today that isn’t the case. 

Remote work and virtual schooling have been on the rise for several years. However, the COVID-19 pandemic skyrocketed their popularity quickly. Now, more people are working from home than ever. While many kids are back to in-person learning, some are still being homeschooled or going for a virtual education option. 

That can create a lot of excess stress and pressure for parents and children alike. Working remotely isn’t as easy as some people think, and it requires a lot of discipline. Some children struggle more with learning from home than they do in a school setting. Finding a balance and a routine that works for both of you often takes time. 

On the surface, so many things can make parenting easier today. However, if you’re a parent, you already know the struggles that things like modern technology and a “lack of a village” can bring. Don’t lose heart or hope, and continue to make your well-being a priority. The more you take care of yourself and your mental well-being, the better you’ll be able to care for your children. 

If you are facing parenting issues, reach out to us for support.