If you regularly experience anxiety, you may have researched ways to relieve your symptoms and come across a coping mechanism known as the “333 rule.” But how does it work? The next time you’re feeling anxious, try:

1. Naming three things you see
2. Naming three sounds you hear
3. Moving three body parts

How Does the 333 Rule Reduce Anxiety?

Although the 333 rule doesn’t work in every situation, many therapists recommend it to patients living with anxiety because it helps to ground them. By concentrating on sights, sounds, and movements, patients can stop fixating on their worries and instead focus on the present moment. One of the benefits of the 333 rule is that it doesn’t require someone to be in a certain place or have access to a certain object—instead, they can use it virtually anytime and from almost anywhere. Patients can even practice the 333 rule when they’re not feeling anxious to start establishing it as a habit.

For More Information

If you’d like to know more about how the 333 rule can help combat anxiety, contact us today. Our therapists have experience using the 333 rule and various other techniques to treat anxiety, and we can develop a care approach that’s customized to your specific needs. When you reach out, we’ll tell you more about our practice, answer your questions, and arrange a time for you to attend an initial therapy session. We look forward to meeting with you and helping you take the next step toward an anxiety-free life.

A sudden sensation of dread stops you in your tracks. Your heart races even though you’re standing still. Your breathing quickens. You may feel like you’re losing control or experiencing a medical emergency. The terror is all-encompassing. 

Panic attacks come on suddenly. While they are frightening, they are not life-threatening, and some techniques can help you find calm in that moment. Grounding works by shifting your focus away from fearful thoughts and back to the present. These tools reduce the intensity of panic attacks and provide a sense of safety. 

6 Grounding Techniques You Can Use Anywhere 

Here are six grounding techniques you can use to center yourself. Don’t knock ‘em ‘til you’ve tried them! 

1. 5-4-3-2-1 Technique – Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. 

2. Cold Water Reset – Splash cold water on your face or hold an ice cube to shift your brain’s focus. 

3. Name and Describe Objects – Pick an object and describe it in detail to yourself: color, texture, shape. 

4. Breathing Pattern Practice – Try box breathing: inhale for 4, hold for 4, exhale for 4, and repeat until you feel calmer. 

5. Hold a Grounding Object – Carry a stone, coin, or fidget tool that you can fiddle with during moments of stress. 

6. Move Your Body – Gently stretch or walk to release physical tension and calm your nervous system. 

While grounding techniques are powerful, they’re not a substitute for ongoing care. Therapy can uncover what’s triggering your panic attacks and teach you lasting strategies to reduce their frequency and severity. Many people find relief through cognitive behavioral therapy (CBT) or mindfulness-based practices. 

You Deserve Peace 

You’re not broken, and you’re not alone. Reach out today to start making progress with a therapist who specializes in panic attacks and anxiety recovery. Relief is within reach! 

Vicarious trauma, also called secondary trauma, is a type of post-traumatic stress disorder (PTSD) that occurs when people absorb the emotional weight of others’ distress. First responders, therapists, healthcare workers, and caregivers are especially vulnerable, but anyone consistently exposed to others’ suffering can be affected. As with other forms of PTSD, understanding the root of the issue and getting appropriate help is critical. 

Signs and Symptoms of Vicarious Trauma 

Symptoms of vicarious trauma mirror those of other forms of PTSD, such as intrusive thoughts, heightened anxiety, irritability, difficulty sleeping, or emotional numbness. Over time, these symptoms start to affect both personal and professional life. 

Why Does It Happen?

Empathy is essential for those in a position of helping others, but continuous exposure to trauma can overwhelm emotional boundaries. Without an adequate strategy for dealing with these experiences, the brain and body can respond as though the trauma is personal. 

Treatment for Vicarious Trauma

Trauma therapy is a powerful tool for addressing vicarious trauma. Simply recognizing it as a real condition can address any feelings of shame or weakness. Practices like mindfulness, grounding exercises, and cognitive behavioral techniques can help. Additionally, it’s important to have a strong support system and prioritize self-care throughout your career. 

Therapy for Local Caregivers and First Responders

Vicarious trauma is a serious concern, but recovery is possible thanks to mental health professionals who provide specialized therapy for caregivers and first responders. Are you in need of some extra support? Reach out today to learn how a therapist can help you! 

Panic attacks often strike without warning, sending someone with an anxiety disorder spiraling into a negative place. Symptoms include a racing heart, dizziness, shortness of breath, or a sense of impending doom. While this is not life-threatening, it can certainly feel like it when you’re clutching at your chest, gasping for breath! Therapy can help by addressing the underlying anxiety contributing to these attacks, but to deal with panic attacks in the moment, you can make use of grounding techniques. 

Grounding Techniques for Panic Attacks

When you’re hit with a panic attack, the immediate goal is to redirect attention away from feelings of panic and back to the present. Some common techniques for this include: 

• The 5-4-3-2-1 Method – Identify five things you see, four you feel, three you hear, two you smell, and one you taste 

• Deep Breathing – Slow, steady breaths to calm the nervous system 

• Sensory Anchoring – Hold something cold or textured to bring focus back to your body 

While grounding techniques stop panic attacks in the moment, it’s not a long-term strategy. Instead, you might try therapy. A specialized type of therapy for panic disorders, such as Cognitive Behavioral Therapy (CBT), can reduce the severity and frequency of attacks. 

Address Your Anxiety for Good

Panic attacks can be frightening, but with the right tools, it’s possible to reduce the impact they have on you. If you’re struggling, reach out to a therapist specializing in anxiety therapy. Our practice would be happy to help! Schedule a consultation today to learn how therapy can improve your life with techniques to alleviate anxiety. 

Everyone worries from time to time. But if you find yourself worrying on most days for at least six months, you may have a condition known as generalized anxiety disorder. People with this disorder often worry excessively about everyday issues, such as their:

• Health
• Family
• Work
• Money

What Are the Symptoms of Generalized Anxiety Disorder?

The hallmark symptom of generalized anxiety disorder is constant, uncontrollable worrying. Many people with this condition know that their concerns are unfounded but can’t stop worrying about them regardless, often to the point where the worries begin interfering with their relationships and daily routine. Some individuals report feeling anxious for no apparent reason, as if they sense that something bad is about to happen, but they can’t put their finger on what it is.

If you have generalized anxiety disorder, you may also experience:

• Difficulty breathing
• Lightheadedness
• Hot flashes and sweating
• Headaches
• Muscle tension and aches
• Trembling and twitching
• Nausea and diarrhea
• Difficulty falling asleep and staying asleep
• Fatigue
• Irritability
• Restlessness 
• Difficulty relaxing
• Difficulty concentrating
• Being easily startled

How Is Generalized Anxiety Disorder Treated?

There are many options for managing anxiety, and a trained provider can recommend the approach that’s best suited to your specific needs. For example, treatment for generalized anxiety disorder may involve:

• Taking medication
• Attending counseling sessions
• Learning coping skills
• Using relaxation techniques
• Making certain lifestyle changes (e.g., quitting smoking)

Your Top Choice for Anxiety Disorder Treatment

If you think you might have generalized anxiety disorder or another type of anxiety, I can help. Contact me today to schedule an appointment at a date and time that’s convenient for you.

Anxiety is very common—in fact, according to the Anxiety & Depression Association of America (ADAA), anxiety disorders affect 40 million U.S. adults every year. Yet many people don’t have a strong understanding of anxiety and may not realize that it can take many forms. Here are some of the most common types of anxiety:

• Generalized anxiety disorder – Individuals with generalized anxiety disorder worry excessively about everyday issues (for example, health, family, work, and money) on most days for at least six months.
• Panic disorder – This condition causes people to experience recurrent panic attacks, which are often accompanied by physical symptoms like chest pain, heart palpitations, shortness of breath, dizziness, nausea, and sweating. Panic attacks may also cause someone to feel like they’re dying or fear that they’re going crazy.
• Separation anxiety disorder – Separation anxiety disorder causes someone to fear being separated from a person that’s close to them. This condition is more common in children but may also affect teenagers and adults.
• Social anxiety disorder – While it’s common for people to feel shy, individuals with social anxiety disorder experience intense fears about social interactions. For example, they may worry that they’ll embarrass themselves or that others will judge them.
• Agoraphobia – People with agoraphobia fear leaving environments that they consider safe (for example, their home), to the point that it disrupts their normal routine. They may fear that they won’t be able to escape a situation or that help might not be available to them.

Need Help Managing Anxiety?

If you’ve been diagnosed with or suspect that you have an anxiety disorder, we can help. Contact us today to schedule an appointment at a date and time of your choosing.

At no other time in history have schools had to face so many challenges. The COVID-9 pandemic required teachers, students, and faculty to quickly pivot and move classes to an online environment during times of great uncertainty.

Despite the work involved to keep education going, students of all ages have still been significantly impacted by the stress of lockdowns. Many students are dealing with mental health challenges as a result.

A recent study looked at 195 students at a large public university in the United States to understand the effects the pandemic has had on their mental health. The researchers found that 71% of the participants were experiencing increased stress and anxiety as well as depressive thoughts. 

While many schools have opened back up, many students are still experiencing symptoms of trauma and mental health issues.

What Can Teachers and Faculty Do?

It’s important that teachers and faculty become educated themselves on the indicators of a mental health crisis in their students. What is the best way to recognize those students who may be having issues and need extra support?

All educational institutions should put in place universal screenings to identify those students in need. These screenings may involve brief questionnaires to gauge student emotional concerns. 

Schools should also be sure to have enough school-based mental health professionals on staff to provide direct support for at-risk individuals.

What Can Students Do?

Students should recognize their feelings and be open to sharing them with others. Reach out to teachers and staff and get the help you need.

And if you are a student who would like to talk with someone about the stress and anxiety you are feeling, please don’t hesitate to get in touch with me.

SOURCES:

• https://namica.org/blog/impact-on-the-mental-health-of-students-during-covid-19/
• https://www.apa.org/topics/covid-19/student-mental-health
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7473764/

Not many people get through life without experiencing burnout at some point. Whether it’s from working more than one job, taking care of a sick loved one, or juggling family life while going back to school, burnout is real, and it negatively impacts your life and health.

Common Signs of Burnout

If you think you may be experiencing burnout but are unsure, here are some of the most common signs:

• Physical and mental exhaustion
• Feeling overwhelmed
• A need to isolate
• Fantasies of escaping
• Irritability
• Frequent illnesses such as colds and flues 

5 Ways to Prevent Burnout

Exercise

You know exercise is necessary for your physical health, but it is also fantastic for your mental and emotional health as well. Physical activity helps our bodies secrete feel-good hormones, which give our mood a boost. So be sure to commit to exercising at least 3-4 times a week.

Get Enough Rest

It’s essential to get enough restorative sleep each night. Sleep not only helps our bodies build and repair new tissue, but it helps us be able to feel calm and focus. 

If you have trouble getting enough ZZZZZs each night, skip caffeinated beverages past 2 pm, ban smartphones and other electronics from the bedroom, and establish a relaxing nighttime ritual like meditation, reading, or taking a bath.

Validate Your Feelings

“Keep calm and carry on.” That’s a fun saying for a throw pillow, but it’s not always the best advice. Sometimes it’s important to admit that you are struggling and that you need a break.

Remember to Play

Just because you’re an adult, that doesn’t mean you don’t need some downtime to just have fun. Whether you want to play a sport, enjoy a hobby, or go to the theater, be sure to make time each week to enjoy yourself and your life.

Ask for Help

During stressful times, it’s important to reach out to others for help. Sometimes all we need is a friendly ear to listen to what’s on our minds and hearts. Let your friends and family know you could use a little support.

If your stress levels don’t seem to go down, you may want to consider working with a counselor who can help you navigate your feelings and offer coping strategies to deal with the issues you have going on.

If you’d like to speak with someone, please reach out to me.

SOURCES:

• https://www.psychologytoday.com/us/blog/pressure-proof/201306/7-strategies-prevent-burnout
• https://www.healthline.com/health/tips-for-identifying-and-preventing-burnout
• https://psychcentral.com/blog/6-lesser-known-ways-to-beat-burnout#1

For a year now, most of us have been unhappy with living a life in quarantine, wondering when the world would finally get back to normal. With vaccines rolling out and most towns and cities reaching herd immunity, society is beginning to open back up.

Now if you are like some Americans, part of you is happy for life to return to normal, and another part of you is experiencing what some psychologists call “re-entry anxiety.” According to a report from the American Psychological Association (APA), nearly 50% of Americans have expressed that they feel some anxiety regarding resuming in-person interactions post-pandemic.

This is a Normal Reaction to a Very Stressful Situation

Mental health experts have suggested there are two groups of people that will most likely experience re-entry anxiety. One of those groups is people who have a lingering fear that they will either catch or help to spread the disease or the new strains of COVID that seem to be cropping up.

The second group are people who feel their social skills have withered while quarantined and may find being around a lot of people and holding their end of the conversation to be very awkward, exhausting and challenging.

It’s important to mention that while you may be feeling anxious about re-entry into society, avoiding social situations will only make your anxiety worse. In fact, experts agree the longer you avoid the thing that makes you anxious, the harder it will be to face it.

What may help is to set small goals for yourself. For instance, you may want to set up small get-togethers with one or two others to start. Don’t feel the need to jump in the deep end right away, slowly acclimatize yourself to start.

Getting Help for Your Anxiety

We’ve all got to remember that we’ve faced a big trauma this past year and we must be gentle with ourselves. Life will feel normal once again. Until then, do the best you can do and ask for help when you need it.

Speaking with a trained therapist can be highly effective for people dealing with stress and anxiety. A therapist can help you navigate your emotions and offer tools to move through the anxiety.

If you’d like to explore treatment options, please get in touch with me. I’d be more than happy to discuss how I may be able to help.

RESOURCES:

• https://www.advisory.com/daily-briefing/2021/03/30/reentry-anxiety
• https://psychcentral.com/health/on-your-own-terms-why-it-is-important-to-set-boundaries-emerging-from-isolation
• https://www.psychologytoday.com/intl/blog/sustainable-life-satisfaction/202103/5-tips-manage-social-anxiety-post-vaccination