Anxiety Treatment

Generalized Anxiety Disorder is considered a formal diagnosis and was in fact the most common diagnosis in the U.S. in 2023. It typically involves persistent and pervasive worrying that is present for at least six months. Symptoms of GAD include:

• Feeling restless, wound-up, or on-edge

• Easily fatigued

• Difficulty concentrating

• Irritability

• Having headaches, muscle aches, stomachaches, or unexplained pains

• Difficulty controlling feelings of worry

• Having sleep problems, such as difficulty falling or staying asleep

Treatment for anxiety can take many different forms. See below for some approaches you can expect when working with us.

Cognitive Behavioral Therapy (CBT)

• Focus: Identifying and changing negative thought patterns and behaviors that contribute to anxiety. CBT helps you understand the connection between your thoughts, feelings, and actions.

• What to expect:

  • Structured sessions: CBT is often structured with specific goals and agendas for each session.

  • Identifying anxious thoughts: You'll learn to recognize automatic negative thoughts that trigger or worsen anxiety (e.g., "I'm going to fail," "Everyone is judging me").

  • Challenging thoughts: You'll learn techniques to challenge the validity of these anxious thoughts and replace them with more realistic and balanced perspectives.

  • Exposure therapy (for phobias and social anxiety): You'll gradually confront feared situations or objects in a safe and controlled environment to reduce avoidance and build coping skills.

  • Behavioral experiments: You might test out your anxious predictions in real-life situations to see if they actually come true.

  • Homework: You may be given assignments to practice skills learned in sessions, such as thought records or exposure exercises.

Acceptance and Commitment (ACT)

• Focus: Accepting anxious thoughts and feelings rather than struggling against them, and committing to actions aligned with your values. ACT emphasizes psychological flexibility, which involves:

  • Being present: Paying attention to the present moment without judgment.

  • Opening up: Allowing thoughts and feelings to come and go without struggling against them.

  • Acting according to your values: Taking action towards what matters to you, even in the presence of anxiety.

• What to expect:

  • Mindfulness exercises: You'll learn mindfulness techniques to observe thoughts and feelings without getting caught up in them.

  • Values clarification: You'll explore what is truly important to you and set goals based on those values.

  • Cognitive defusion: You'll learn to create distance from your thoughts so they have less power over you (e.g., recognizing that thoughts are just thoughts, not facts).

  • Less focus on changing thoughts directly: Unlike CBT, ACT doesn't aim to change the content of thoughts but rather your relationship to them.

Internal Family Systems (IFS)

• Focus: Understanding the different "parts" within you that contribute to anxiety. IFS proposes that we all have various sub-personalities (e.g., a "worrier" part, a "critic" part, a "protector" part) that interact with each other.

• What to expect:

  • Identifying "parts": You'll work on identifying and understanding the different parts of your inner system and their roles in your anxiety.

  • Developing self-compassion: You'll learn to approach these parts with curiosity and compassion, even the ones that seem negative or problematic.

  • Unburdening "parts": You'll work on healing wounded parts and helping them release their burdens (e.g., fear, shame, anger).

  • Strengthening the "Self": IFS emphasizes the core "Self," which is a source of wisdom, compassion, and healing within each person. The goal is to access and strengthen the Self so it can lead the internal system.

Somatic Therapy

• Focus: Addressing anxiety by focusing on the connection between the mind and body. It recognizes that anxiety can manifest as physical symptoms and that trauma can be stored in the body.

• What to expect:

  • Focus on bodily sensations: You'll be guided to pay attention to how your body uniquely reacts to anxiety, learning how to soothe your nervous system in a way that is most grounding for you in the moment.

  • Movement and body-based techniques: Techniques like gentle movement, breathing exercises, grounding practices, and body awareness exercises may be used to release tension, promote relaxation, and improve emotional regulation.

  • Trauma-informed approach: Somatic therapy is often used to address past trauma that may be contributing to anxiety.

  • Emphasis on present moment experience: The focus is on what you're experiencing in your body in the present moment.

While the terms "anxiety attack" and "panic attack" are often used interchangeably, there are differences between them. Key characteristics of panic attacks include a sudden onset, intense fear or discomfort, a range of physical symptoms, and a short duration.

Anxiety attacks, on the other hand, are generally understood as periods of heightened anxiety that may build up gradually and can be associated with specific activators or stressors. While anxiety attack symptoms can be very distressing, they usually don't involve the same intensity or number of physical symptoms as a panic attack.

It's easy to think that anxiety always looks a certain way, but that's not the case. The term "high-functioning anxiety" helps us understand that some people can experience intense anxiety while still maintaining a seemingly normal life. While it's not a formal clinical diagnosis, it's a valid way to describe a very real experience. It shows us that anxiety can be hidden beneath the surface, even when someone appears successful or put-together.

A key characteristic of high-functioning anxiety is the ability to mask these internal struggles. People with this condition often become skilled at hiding their symptoms from others, which can make it difficult for them to receive the support they need. While someone with high-functioning anxiety may appear to be coping well, their internal experience can be very distressing.

Anxiety can manifest in a variety of ways, both emotionally and physically.

We’ve listed some common symptoms below, but keep in mind that everyone experiences anxiety differently, and the intensity of symptoms can also vary.

Emotional Symptoms:

• Excessive worry or fear: This is a hallmark of anxiety, often involving persistent thoughts about future events, potential problems, or everyday situations.  

• Restlessness or feeling on edge: A sense of unease, agitation, or being unable to relax.  

• Irritability: Feeling easily annoyed or frustrated.  

• Difficulty concentrating: Trouble focusing on tasks, remembering things, or making decisions.  

• Feeling overwhelmed: A sense of being unable to cope with demands or stressors.  

• Sense of impending doom or danger: A feeling that something bad is about to happen.

Physical Symptoms:

• Rapid heartbeat or palpitations: A feeling that your heart is racing or pounding.  

• Shortness of breath: Difficulty breathing or a feeling of tightness in the chest.  

• Muscle tension: Tightness or stiffness in the muscles, particularly in the neck, shoulders, and back.  

• Trembling or shaking: Involuntary shaking or trembling of the hands, legs, or other body parts.  

• Sweating: Increased perspiration, even when it's not hot.  

• Stomach aches or digestive problems: Nausea, diarrhea, or other digestive issues.  

• Dizziness or lightheadedness: Feeling faint or unsteady.  

• Headaches: Tension headaches or migraines.  

• Sleep disturbances: Difficulty falling asleep, staying asleep, or experiencing restful sleep.