What to Expect in Brainspotting Therapy

Brainspotting is typically used to treat trauma or other types of emotional or physical pain. While there are seemingly countless modalities available to help with things like trauma and other mental health issues, brainspotting is different for a variety of reasons.

Maybe you’ve heard of it before but aren’t sure what the process looks like. Maybe this is your first time doing your research, and you want to learn more to determine whether it’s right for you.

It’s important to understand that the brainspotting experience is unique for everyone. However, if you’re struggling with a specific issue or memory that is negatively affecting your quality of life, brainspotting could be what you’ve been looking for to find relief.

So, what can you expect in brainspotting therapy?

The Initial Consultation

Before you begin the actual process of brainspotting, you’ll go through a consultation with your therapist. This is the time to discuss any concerns you might have, as well as your goals. People who have heard of brainspotting often assume it’s a quick fix. While you are likely to feel relief after just one session, you might have to adjust your long-term goals based on the issues you’re facing and the specific “spots” you want to focus on.

This is also a good time to ask your therapist more detailed questions. Brainspotting helps to unlock your brain’s natural ability to heal, especially if you’ve been “stuck” due to trauma or unresolved issues. That kind of opening up and processing can be emotionally exhausting, no matter how much of a relief you experience. Being able to trust your therapist to help you work through those emotions is essential.

Finding a Brainspot

Your therapist will guide you to find a spot within your field of vision associated with the problem you want to focus on. They might use their finger or a specific object to guide your eyes until the spot is revealed.

Once the brainspot is discovered, you’ll hold your gaze there to release everything from emotions and thoughts to deeply rooted memories. This practice allows everything to come to the surface, rather than remaining “stuck” within the brain. You don’t have to analyze them or wonder what they mean. You simply need to allow them to come forward.

Processing Your Emotions and Thoughts

Again, as thoughts and memories come to the surface, you’re likely to feel a range of emotions. It’s not uncommon for people to cry or feel sad, while also experiencing a sense of relief and peace.

Some people even experience physical sensations, including tingling or heaviness, as they start to process the things that have been buried in their memories for so long. Processing these emotions with your therapist might be difficult at first. However, it’s the best way to find a resolution so you’re not holding onto the weight of negativity anymore.

Is Brainspotting Therapy Right for You?

Brainspotting is often highly effective for people dealing with trauma, anxiety, depression, or other mental health issues, especially if you’ve tried traditional forms of talk therapy without success.

The brainspotting therapy process is a patient-led approach. Your therapist will be there to guide you and help you process your emotions. But, you will be the one accessing past trauma and emotions and working through the process at your own pace.

It’s important to discuss your individual needs with your therapist before you start your brainspotting journey. Thankfully, we’re here to help. Whether you have more questions about what to expect during each session or you want to start discussing your needs and goals, you can contact us today to set up a consultation.

Navigating Parenthood Without Losing Each Other

Becoming a parent with your partner is one of the most incredible things your relationship will experience. You’ve created something so unique out of the love you have for each other that your children will connect you forever.

However, there’s no denying that each stage of parenthood has its challenges. It’s easy to become so focused and immersed in caring for your kids that you start to lose each other as partners. That doesn’t necessarily mean your relationship is destined to fall apart. However, when you start to struggle with things like connection and intimacy, it takes a toll.

Thankfully, it doesn’t have to be that way. It’s possible to navigate parenthood without losing each other if you both make an effort to prioritize your relationship as you raise your children.

Let’s dive into some strategies you can use to make that navigation easier.

Consistent Communication

Communication in a relationship is important whether you have kids or not. However, once children are in the picture, effective communication becomes even more essential.

Openly discuss everything from your expectations and concerns to your needs and wants. Be an active listener for your partner and expect that they will do the same for you. Choose to be respectful when you communicate and don’t wait until things feel uncertain to open up.

Consistent communication will remind you and your partner that you’re on the same team. You can work together to be the best parents possible while supporting and valuing one another.

Prioritize Your Relationship

Having children doesn’t mean your relationship should take a back seat. In fact, now is the time to nurture it more than ever before. Yes, your schedules are likely to be busier with kids, but it’s important to dedicate time to each other regardless.

Things like weekly date nights can make a big difference, even if that means staying in. Eliminate distractions on these nights so you can truly reconnect with each other.

Physical affection can also help. No matter how long you’ve been together, things like holding hands, cuddling, and hugging can go a long way in maintaining connection and keeping the “spark” alive in your relationship.

Take Care of Yourself

If you’re not prioritizing your well-being, you won’t be able to give your best in parenting or your relationship. Self-care isn’t selfish as a parent or partner. It’s necessary.

Make sure you’re taking time each day to do things that promote your well-being. Anything from daily exercise to simply getting enough sleep can make a difference. Journaling, meditating, or finding new hobbies to engage in can help you feel more grounded so you don’t lose your sense of self in the midst of everything else.

The happier and healthier you are as an individual, the more present you’ll be in your relationship.

Seek Out Support

As the old saying goes, it takes a village to raise a child. You and your partner aren’t in this alone. Lean on family members and friends to help you care for your family. Ask someone to watch your children so you can go out once a week or let someone help with practical chores around the house so you have more time for your relationship.

If you find that your relationship is struggling in other ways, including poor communication or just a feeling of disconnection, it’s not a bad idea to consider couples counseling. You don’t have to wait until your relationship feels unsteady to benefit from counseling.

Parenthood can shift dynamics in your relationship, and asking for help to navigate those changes shows that you both want what’s best for each other and your family.

Being parents can bring you closer together, creating a bond through your children that can never be broken. However, you have to be willing to prioritize your relationship as you raise those children together. We’re here to help along the way, so feel free to reach out when you’re ready.

How Career Stress Impacts Your Relationship (and What to Do About It)

You can have it all — a successful career and a healthy relationship. However, striking a balance between the two is important. While some stress is unavoidable, it’s essential to manage the stress caused by your career before it takes a toll on your relationship.

Whether you’re working your way up the ladder or your career demands a lot from you, the stress caused by your job can have a direct impact on your relationship in a variety of ways. It can lead to dissatisfaction, less quality time together, and more.

Let’s dive a little deeper into how career stress affects your relationship and what you can do to manage it.

Quality Time and Emotional Distance

The more time you spend at work, the less time you’ll have with your partner. So, perhaps the easiest suggestion would be to work fewer hours. Of course, that’s not always an option. Maybe your job requires long hours, or you’re trying to work your way up to a better position. The problem really arises when you bring work home with you, even when you’re off the clock.

Do you find yourself answering emails at night, or bringing home projects to work on? If your job is demanding, you might feel you have to keep working even when you’re supposed to have free time.

Not only does that take up more time, but it causes a lot of stress. That stress can lead you to withdraw from your partner and the things you typically enjoy doing together. It will also likely lead to emotional distance, causing you to feel isolated and disconnected.

Increased Irritability

When you’re under a lot of stress, you’re more likely to feel irritable. If your partner wants to spend time with you or even expresses their feelings, you might “snap” at them or respond in ways that aren’t typically in your nature.

Increased stress in a relationship often leads to more conflict. The more you argue, as a couple, the easier it is for your relationship dynamic to change.

Ignoring Your Partner’s Needs

It’s not uncommon for stress to create dissatisfaction in a romantic relationship. When you’re consumed by the stress of your career, you might unintentionally ignore your partner’s needs and feelings.

That can make them feel neglected and uncared for, causing dissatisfaction and leading to a negative impact on both people’s emotional well-being.

Breaking the Cycle

Unfortunately, the impact of career stress on a relationship is often cyclical. The more stressed you are about work, the greater the toll on your relationship. If your relationship is on shaky ground, even more stress will travel with you to work. So, you end up struggling in both areas of life and might feel you can’t find peace or comfort anywhere.

It doesn’t have to be that way.

There are things you can do to not only manage career stress but to improve your relationship.

First, establish boundaries. Avoid work-related tasks during your personal time and be present with your partner. Next, make sure you prioritize healthy communication. If you’re having a hard time, consider working with a mental health professional through couples counseling. Counseling can help you learn how to be more effective communicators in your relationship. You’ll each be able to express your feelings and needs, even when things are difficult.

Finally, make time for self-care. If a high-stress job is taking a toll on your personal well-being and affecting other areas of life, it’s important to combat those feelings. Make sure you’re getting enough sleep. Stay physically active. Practice mindfulness. Self-care looks different for everyone, so don’t be afraid to incorporate different things into your routine.

If you find that you’re struggling with career stress and it’s affecting your relationship, reach out for help. Couples counseling can make a big difference in your relationship while helping you learn how to manage your stress more effectively. Contact us today to set up an appointment.

Cognitive Behavioral Therapy—How It Works and What It's For

Cognitive behavioral therapy (CBT) is one of the most common forms of talk therapy, used for a variety of mental health conditions. CBT can help treat anxiety, depression, PTSD, OCD, and more.

It works by helping people identify and eventually change the negative thought patterns causing them distress. These negative thoughts can take a toll on your daily life and affect your general well-being. Breaking that cycle is an important and effective way to truly heal from fear, uncertainty, sadness, and more.

With that in mind, let’s take a closer look at cognitive behavioral therapy and how it works.

What Is CBT Used For?

Again, cognitive behavioral therapy can help with different types of mental health conditions, depending on the thought patterns you’re struggling with. While it’s most commonly used as an anxiety treatment, it’s been used to help with everything from panic disorders to eating disorders.

Even if you haven’t received an official diagnosis, CBT could be beneficial to your well-being. It often helps with a variety of emotional challenges, including low self-esteem, anger, grief, and even relationship problems. If there is any area of your life being impacted by negative thought patterns, it’s likely that this modality can make a difference.

How Does It Work?

So, how can a type of therapy actually change the way you think?

The first step is recognizing and identifying the negative thought patterns causing problems. That isn’t always easy to do on your own, which is why working with a qualified therapist can make a big difference. CBT can help you recognize how your thoughts, feelings, and behaviors are all connected.

Once you understand what those thoughts are and how they are affecting your life, you’ll learn techniques to question them. As you start to challenge your negative thoughts, they will begin to lose their power and influence over your behaviors. You can eventually change the way you approach certain thoughts. You'll start looking at them with a positive perspective and focusing on the reality of a situation, rather than something negative and extreme.

CBT doesn’t just help you flip the script on existing negative thoughts. It also provides strategies that will make it easier to cope with difficult situations every day. Cognitive behavioral therapy covers a range of topics, including relaxation techniques and problem-solving skills, tailored to your specific needs.

Is CBT Right for You?

While CBT isn’t the perfect modality for everyone, there’s a reason why it remains so popular. It’s highly effective and uses a goal-oriented approach to help people stay motivated. It’s also highly structured, so you can see how far you’ve come while having a full understanding of what you have left to do throughout your treatment.

You and your therapist will set your goals together. While they can change over time, it’s often highly rewarding to recognize that you're accomplishing what you set out to do.

CBT is also helpful because it helps you stay grounded in the present. There are many modalities that explore past experiences. While that can be helpful depending on your needs, cognitive behavioral therapy focuses on the here and now, helping you to address current problems and challenges while learning how to cope with things in the future.

Again, it’s not easy to break negative thought patterns on your own. Working with an anxiety therapist you can trust and feel comfortable with is important, so don’t be afraid to do your research. If you’re still looking for someone to help you walk through this journey, I would be honored to be the one to guide you through it. Contact me today for a consultation.

Attachment Trauma: How Early Pain Shows Up in Adult Life

Attachments are developed very early in life. Even as a baby, you should ideally form a secure attachment with your parents or caregivers. Secure attachments help with emotional regulation and self-esteem, and they create a solid foundation for healthy relationships as a child gets older.

Unfortunately, not every child experiences that kind of security.

Some deal with attachment trauma from a young age, and the pain of that trauma can leave a lasting impact. You might not remember everything you went through as a child, but recognizing how early pain shows up in adult life can help you make the connection.

With that in mind, let’s take a closer look at the lingering effects of attachment trauma and how your childhood experiences might still be affecting you today.

Relationship Problems

One of the biggest issues those with attachment trauma face is difficulty forming and maintaining healthy relationships. If you have an anxious or avoidant attachment style, you might have a hard time trusting others. It can lead to a fear of intimacy and vulnerability, which are necessary when it comes to healthy communication.

Attachment trauma can also create codependency in relationships. You might find that you rely on others for constant validation, and your self-worth is found in other people’s approval. That leads to imbalances in relationships and could put you at risk of emotional abuse if someone were to take advantage of you.

Mental Health Issues

In addition to affecting your relationships, early pain from childhood can wreak havoc on your psychological well-being.

People who experience attachment trauma are often at a greater risk of developing anxiety or depression. You might have a difficult time managing stress, especially while struggling with feelings of guilt or shame associated with your trauma.

Again, people with attachment trauma also tend to have a hard time with emotional regulation. You might not recognize or understand many of your own feelings. Obviously, that can be frustrating, but it can also impact your self-esteem as well as your interpersonal relationships. Emotional regulation plays a huge part in everyday life. Feeling as though you don’t understand your feelings or know how to express them properly can perpetuate a vicious cycle of mental health issues.

Self-Perception

Attachment trauma tends to do more than impact your self-esteem. While you might see yourself in a negative light, it can also cause you to struggle in other ways. For example, you might have trouble with healthy boundaries.

An unstable foundation makes it difficult to establish those boundaries in relationships. Again, that opens you up to things like emotional abuse and imbalances within your relationships.

People who deal with emotional dysregulation caused by attachment trauma are also more likely to be impulsive. You might engage in behaviors without thinking them through as a way of coping with things, including the way you see yourself.

Physical Symptoms

Attachment trauma affects your mental well-being, but it can also manifest itself physically throughout your life. Research has suggested a correlation between attachment trauma and things like chronic pain, headaches, and even digestive issues. Unprocessed trauma can also contribute to chronic fatigue.

If you tend to experience regular pain or discomfort and can’t come up with a medical reason, it’s important to look at your past and what might be causing it.

Breaking Free from Attachment Trauma

No matter how old you are, it’s never too late to find peace from the pain you experienced early in life. While things like self-care and support are essential, therapy is often the best way to truly heal.

Trauma therapy can help you better understand where and how your trauma started, while providing the skills you need for emotional regulation and more.

If you’re ready to break free from the attachment issues you experienced as a child, I’m happy to help you on that journey. Contact me today to set up an appointment.

Game Changer: The Benefits of Sports Counseling for Athletes

Athletes need to spend a lot of time training. If you play a sport, you’re likely no stranger to spending hours in the gym, watching your diet, and doing whatever it takes to be the best you can be.

However, it’s essential that athletes train their mental health, too. That’s why sports counseling is such an incredible resource for those who play sports on a regular basis, including professionally.

Sports counseling falls under the umbrella of sports psychology. It is designed to address mental health issues in athletes, including anxiety or depression. Beyond that, it can help athletes develop the mental skills needed to perform better.

Let’s take a closer look at the benefits of sports counseling for athletes. If you’ve never tried it before, it might be time to take that step to change your game.

Better Performance

Again, as an athlete, you likely already do whatever you can to improve your performance in your sport. But, that goes beyond the walls of the gym and your nutrition plans.

Sports counseling helps you develop focus and can improve your concentration. If you’re struggling with a certain aspect of your game or can’t seem to get past a plateau, counseling can even help you to focus on those specific challenges. You will learn visualization techniques that will help you prepare for your next game or competition.

Stress Management

Nothing can get in the way of excelling at your sport like stress. Athletes often deal with a lot of pressure, and no one else knows what you’re going through in your personal life.

Sports counseling can help you learn how to manage that stress effectively. Not only will you be able to cope with pressure in healthier ways, but you can learn how to reduce stress in your everyday life, as well.

As you start to cope with pressure, you’ll also be able to boost your confidence. Sports counseling fosters a greater sense of self-belief. Not only will you be more confident when it’s time to perform, but you’ll become more resilient when things don’t go your way.

Healthier Coping Mechanisms

Participating in a sport impacts your heart and soul. That’s why so many memorable sports moments get people emotional. It’s important to be able to regulate your emotions through training, playing, winning, and losing.

Sports counseling can teach you to manage your emotions, whether you’re frustrated, angry, or disappointed. Being able to understand and handle these emotions more effectively will make it easier to keep looking forward. It will also make it easier to overcome mental barriers and blockages that could be hurting your performance.

Realistic Goal Setting

Every athlete wants to be the best, but if your goals are unrealistic, you’re going to end up letting yourself down and getting frustrated. By working with a counselor, you can focus on realistic goal setting, which will improve your motivation and keep you focused on specific aspirations.

This process will also give you a mental health boost. By setting smaller, attainable goals, you’ll feel a sense of pride and accomplishment each time you reach one. That helps to build confidence, reduce the risk of burnout, and give you the motivation you need to move on to the next goal.

Is Sports Counseling Right for You?

Sports counseling is a holistic approach to overall wellness. As an athlete, you shouldn’t solely be focused on how you can improve your physical form to get better in your sport. By prioritizing your mental health as well, you’ll lead a more balanced life, and might discover a renewed spark for your sport that has been lacking for a while.

If you’re interested in learning more about sports counseling, contact me for a consultation soon.

Working Together: The Power of Counseling for Blended Families

It can be a wonderful thing to find love again and remarry after losing a spouse or going through a divorce. However, when you both have children, there’s no denying that bringing your two families together can come with some unique challenges.

Blended families are more common than ever, but that doesn’t mean it’s okay to assume that everyone will be comfortable or get along right away without a little bit of time and effort.

Thankfully, there are things you can do to foster better communication and togetherness as you get used to your blended family. One of the best options is to try counseling together. Let’s take a closer look at the power of counseling for blended families, and how working together can make a big difference.

Counseling and Communication

One of the biggest benefits of counseling for blended families is that it will teach healthy communication skills. Family members will have the opportunity to express themselves and their needs and feelings in a safe, open setting. They’ll be able to speak without judgment, which will make it easier for everyone to understand if there are any underlying issues to address.

Everyone can also learn how to improve their personal communication skills. Things like active listening, using “I” statements, and not shying away from vulnerability are all things that can improve the togetherness of your blended family.

Stronger communication can also help to improve conflict resolution within your family unit. It’s not always easy to effectively navigate disagreements, especially when you’re trying to avoid things like choosing sides or dismissing one person’s feelings and catering to someone else’s.

Counseling will make it easier to work through conflicts with respect and communication, so everyone can feel more at ease when they open up moving forward.

Strengthening Relationships

It’s a big goal in counseling for blended families to strengthen all relationships. Counseling can help everyone in the family develop greater empathy toward one another. They can foster a better sense of understanding and get to know things about “new” family members that they might not have found out on their own.

Additionally, counseling can help to strengthen your parental alliance with your new spouse. It can be difficult for a recently married couple to know how to navigate the relationships with their biological children and step-children. Counseling can help you learn how to work together to create the most supportive environment for everyone in the family.

Promoting Wellness for Everyone

If anyone in the family is dealing with extra stress, anxiety, or other mental health struggles, counseling can bring those issues to the forefront and help each individual work through them before they become worse.

However, you don’t have to wait for a “problem” to arise in your blended family to seek out the benefits of counseling. It’s a great way to help your family members prioritize self-care, both as individuals and as a family unit. Counseling can open up doors for mental health help now and in the future, so family members feel more comfortable seeking out support if they’re struggling.

Next Steps

In a perfect world, blended families wouldn’t face any challenges. However, even if your children get along most of the time, things might not always be harmonious, and it’s important to know how to tackle those challenges in ways that are fair to everyone. Open communication, conflict resolution, and a safe and healthy environment can help. Family counseling can help you get there.

If you want to learn more or you’re ready to set up an appointment for your family, reach out today for more information. This can be a great way to start out this new chapter of your lives on the right foot.

The Science Behind Depression: How It Affects Your Brain

Depression is one of the most common mental health conditions in the world. As such, many people have a basic idea of what it is and what it can look like. However, there is more to this mental health condition than you might realize.

Depression isn’t just “extreme sadness” that someone can turn on and off. The condition has a direct impact on your brain, which can make it difficult to overcome without the right kind of help.

Understanding the science behind depression and how it affects your brain can help you make sense of your symptoms. More importantly, it can serve as the motivation you need to seek out professional help.

A Change in Brain Structure

Depression can have a direct impact on the way your brain works and its overall structure. For starters, some studies have suggested that depression can lead to a decrease in gray matter. Gray matter is responsible for sensory regulation and information processing.

Areas of the brain that are most heavily impacted by depression include the hippocampus, amygdala, and prefrontal cortex. Depression can cause the hippocampus to shrink, leading to memory and learning issues. It can lead to emotional dysregulation by contributing to an overactive amygdala. Finally, it can make it difficult to process information and make decisions with the way it affects the prefrontal cortex. Obviously, these changes can be frustrating and even a bit scary until you understand the gravity of what you’re dealing with.

Imbalances in the Brain

Not only does depression change the way your brain functions, but it can also cause neurotransmitter imbalances that perpetuate negative, hopeless thoughts.

For example, changes in serotonin and dopamine levels in the brain affect everything from mood and motivation to feelings of sadness. When these are imbalanced, it can make the symptoms of depression much worse and cause extreme sadness.

Unfortunately, again, things are cyclical. The worse your depression becomes, the more likely it is for your neurotransmitters to be off balance. The more off-balance they are, the harder it can be to overcome the problems they’re creating within the mind.

Disrupted Connections

Studies have shown that chronic depression can lead to “noisy” communication between nerve cells. Imagine you’re trying to have a conversation with someone, and you can’t quite hear them or keep getting distracted because of blaring music washing over you.

Noisy communication can disrupt mood regulation and, again, make the symptoms of depression feel even heavier. It can make you more susceptible to mood swings and cause the weight of your depression to feel even heavier in certain situations, simply because your mind isn’t able to properly regulate your emotional responses.

What Can You Do?

The good news is that the changes in your brain caused by depression don’t have to be permanent. It’s possible to heal with the right treatment. Treatment will help restore brain function while improving your symptoms.

The better news is that depression is often very treatable. However, it’s not something you have to tackle on your own. Self-care practices can help. Things like getting enough sleep, staying physically active, and being around people who lift you up, rather than isolating yourself, can all make symptom management easier.

However, getting to the root of your depression and working from the ground up is often the best way to fight back against it. Working with a depression counselor makes that possible and helps to remind you that you aren’t fighting alone. Counseling will give you greater inside into where your depression stems from while helping you with symptom management.

If you’re interested in learning more about how counseling can help improve your depression or you have any other questions, contact me today for a consultation.

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.

What Is Brainspotting and What Is It Used For?

Dealing with any kind of trauma, negative thoughts, or invasive memories can have a huge impact on your overall quality of life. You might start to think you will never be able to move forward without the lasting side effects of your traumatic experience.

Thankfully, there are a variety of modalities that can help you process trauma, stress, anxiety, and more. There isn’t a one-size-fits-all option. Maybe you’ve looked into other types of therapies in the past, or you might have tried one or two, only to find that they didn’t have the effect you had hoped for.

If that’s the case, it might be time to consider brainspotting. It’s a science-backed psychotherapy technique that focuses on the connection between your central nervous system and how it could be impacting your mental health.

Let’s take a closer look at brainspotting and what it’s used for.

Digging Deeper Into Brainspotting

Brainspotting is a form of talk therapy and you’ll work with your therapist to discuss certain thoughts, memories, and experiences. However, it focuses more on the connection between those experiences and where they are being stored in the brain.

Through the brainspotting process, your therapist will use specific eye positions (brainspots) to identify unprocessed traumas stored in the brain. By fixating on each individual brain spot, you and your therapist will be able to work through those traumas or thoughts. You will uncover the challenges they’re causing and learn how to process them effectively.

How Does It Work?

When your eyes are focused on a specific spot, your therapist will encourage you to focus on how you feel. They’ll want you to pay attention to any bodily sensations, feelings of tension, or even things like changes in the way you’re breathing. This activates the area of the brain responsible for processing emotions.

Brainspotting taps into the midbrain, which is responsible for the fight-or-flight response. It’s also the area of the brain that stores traumatic memories. If those memories or thoughts aren’t released, it can cause you to feel like you’re in a constant state of distress. You might also feel like you’re always in a heightened state of fear.

What to Expect in a Session

As you remain focused on a specific brainspot, you might start to experience emotions, images, or even flashbacks of a traumatic event. While that isn’t necessarily an easy thing to think about, it’s the best way to release those emotions so you can start to process them.

Your therapist might use specific techniques to make processing these emotions easier, such as bilateral stimulation. Brainspotting takes a bottom-up approach. While it is a form of talk therapy, it focuses on bodily sensations first. It’s designed to dig deeper into the areas of the brain that you might not access on your own simply by talking about your experiences.

Who Is It for?

Brainspotting can be an extremely effective therapy for anyone who has experienced trauma or someone who is dealing with PTSD. However, it can also help with complex trauma, anxiety, depression, and even addiction issues.

If you are someone who doesn’t want to spend a lot of time sharing details about a traumatic event or you have a difficult time talking about it, brainspotting could be one of the best therapeutic options for you, especially if opening up has been an obstacle in the past.

Because some people consider brainspotting to be relatively new, it is understandable to have some questions. I’m happy to provide more information. Reach out to my office to set up a consultation for trauma counseling and work through those questions before starting treatment.

Healing Through Creativity: The Power of Art Therapy

There is not a one-size-fits-all option when it comes to therapy. What works for some people might not be as effective for others. No matter what you may be dealing with, from anxiety to depression or something completely different, it is important to walk on a healing journey that meets your needs.

So, it should come as no surprise that many people seek out alternatives to traditional therapy modalities. One popular option is art therapy.

Art therapy can be a powerful tool, allowing individuals to express themselves creatively and emotionally on their own timeline and their own terms. You do not need to be a great artist to benefit from this type of therapy. You only need to be open to its healing power.

Below is a closer look at what art therapy really is and how it can help you on your healing journey.

What Is Art Therapy?

Art therapy involves creating artistic pieces to help people explore and express their emotions. It can involve things like painting, drawing, or sculpting, and is done in a guided setting that meets the specific needs of each person.

It is not easy for everyone to fully understand their emotions. Even if you recognize some of your emotions, you might have a hard time expressing your feelings with words. Art therapy gives you the opportunity to express those things through your creations. You might even end up surprising yourself with what comes to life on paper or what you bring to life in a sculpture.

The focus of art therapy is not to judge your artistic skill. Rather, it focuses on the psychological and emotional aspects of expressing yourself through different outlets. Your therapist will guide you through that process, but you will have a lot of freedom to express yourself naturally.

What Are the Benefits?

There are countless benefits to this type of therapy. It provides a safe and unique place to express complex emotions or to learn more about what you are feeling in the moment. That might include things like depression, anger, or grief. It can also make it easier to process a traumatic experience.

You do not necessarily have to be struggling with major mental health issues to benefit from art therapy. Some people use it as a way to build their confidence and self-esteem, or to really discover who they are and what they want out of life.

Art therapy can also help to improve cognitive function. It is a great way to boost your attention span, foster problem-solving skills, and improve your memory.

Finally, it can be a great way to improve your social connections. Isolation and loneliness are huge problems for so many people and they can lead to issues like anxiety or depression. Many art therapy sessions are done in groups, so you can connect with people who might be experiencing similar emotions, or people who want to share more about themselves.

Who Benefits the Most?

Like almost every other type of mental health treatment, art therapy is not for everyone. But, it is a safe and unique way to express yourself, especially if you have not seen much success in more traditional forms of therapy.

If you have a hard time opening up verbally, if you have always loved being creative, or if you are looking for a way to dig deeper into your core values and sense of self without any pressure or timeline, art therapy might be for you.

If you are interested in learning more about what to expect from art therapy or how it can help you heal, I’m happy to answer any questions. Feel free to contact me to set up a consultation, and together we will unfold the healing power of art and creativity.