What is Anxiety and How Might It Affect Me?

Anxiety is an excessive, intense and recurrent feeling of worry, tension, or fear about everyday situations.

It can, for some, lead to anticipatory worries, intrusive thoughts, lack of self-confidence, a feeling of a lack of control, physical symptoms, and at times, depression.

Anxiety is to some extent a normal part of most people’s lives, but when it becomes constant, overwhelming, or too intense, it may be time to consider psychotherapy as a treatment option so that you can regain control.

If anxiety becomes emotionally distressing, starts to interfere with your ability to handle daily tasks and responsibilities, or causes a lack of motivation, interest or ability to do things that you want to do, it may also be a sign that therapy might be right for you.

Anxiety can present in many forms:

• Generalized Anxiety

• Obsessive Compulsive Disorder

• Fears, Dread, and/or Phobias

• Panic Attacks

• Anticipatory Anxiety and Worrying about the Future

• High-Functioning Anxiety

• Social Anxiety

• Post-Traumatic Stress Disorder

• Perinatal Anxiety

• Postpartum Anxiety

• Anxiety over Life Transitions

• Anxiety related to Relationships

• Untreated Anxiety in some cases (not all) can lead to mood disorders, depression, or perinatal or postpartum depression. It is important to speak with your providers about how you are feeling to gain the support that you may need.

Treatment Goals May Include but are not limited to:

• Focusing on the Body and Brain Connection

• Calming our Nervous System

• Learning Somatic Exercises

• Learning Relaxation Techniques

• Practicing Daily Self-Care

• Reframing Anxious or Negative Thoughts

• Challenging Irrational Thoughts

• Promoting Self-Esteem and Self-Control

Psychotherapy is an effective approach to help people manage and reduce anxiety.

Here are several ways anxiety therapy can help:

Identifying & Understanding Anxiety

• Awareness and Insight: Therapy helps individuals gain insight into their anxiety, understanding the root causes, triggers, and patterns of their anxious thoughts and behaviors.

• Education: Therapists provide education about anxiety, helping clients understand what anxiety is, how it affects the body and mind, and why it occurs.

Cognitive-Behavioral Techniques

• Identifying Negative Thoughts: Cognitive-behavioral therapy (CBT) helps individuals identify and challenge negative thought patterns that contribute to anxiety.

• Cognitive Restructuring: This technique involves replacing irrational and negative thoughts with more realistic and positive ones.

• Behavioral Activation: Encourages engagement in activities that reduce anxiety and improve mood, breaking the cycle of avoidance.

Exposure Therapy

• Facing Fears Gradually: Exposure therapy involves gradually and systematically exposing individuals to feared situations or objects, helping them build tolerance and reduce avoidance behaviors.

• Desensitization: Over time, repeated exposure helps desensitize individuals to their fears, reducing anxiety responses.

Relaxation Techniques

• Mindfulness and Meditation: Mindfulness-based therapies teach individuals to focus on the present moment, reducing anxiety about the future or past.

• Breathing Exercises: Techniques like deep breathing help calm the nervous system and reduce immediate anxiety symptoms.

• Progressive Muscle Relaxation: Involves tensing and relaxing different muscle groups to reduce physical tension and promote relaxation.

Stress Management & Coping Skills

• Developing Coping Strategies: Therapy helps individuals develop and practice effective coping strategies for managing stress and anxiety.

• Problem-Solving Skills: Enhances the ability to address and manage anxiety-provoking situations more effectively.

Emotional Regulation

• Understanding Emotions: Therapy helps individuals understand and process their emotions, reducing anxiety related to unprocessed or overwhelming feelings.

• Emotion Regulation Techniques: Techniques such as emotion regulation training help individuals manage intense emotions without becoming overwhelmed.

Addressing Underlying Issues

• Trauma Processing: For those whose anxiety is rooted in past trauma, therapists can help process and resolve traumatic experiences.

• Interpersonal Issues: Addressing and resolving interpersonal conflicts and relationship issues can reduce anxiety related to social and relational stress.

Building Resilience and Self-Efficacy

• Increasing Self-Confidence: Therapy helps individuals build confidence in their ability to manage anxiety and cope with life’s challenges.

• Encouraging Positive Behavior: Therapists encourage behaviors that promote well-being and reduce anxiety, such as regular exercise, healthy eating, and good sleep hygiene.

Social Support and Communication

• Improving Communication Skills: Therapy can improve interpersonal communication skills, reducing anxiety related to social interactions.

• Building Support Networks: Encourages the development of supportive relationships and networks, reducing feelings of isolation and anxiety.

Long-Term Strategies

• Maintenance Plans: Developing long-term strategies to maintain progress and prevent relapse, ensuring sustained anxiety reduction.

• Relapse Prevention: Teaching skills to recognize and respond to early signs of increasing anxiety, preventing full-blown episodes.

Psychotherapy and anxiety therapists provide individuals with the tools, support, and understanding necessary to manage and reduce anxiety, leading to improved mental health and overall quality of life.

I would be honored to guide you on your wellness journey!

Call 201-644-6164 for your free 15 minute consultation with a Bergen County therapist today.