Former Gifted Kid Syndrome

Were you a “gifted kid” growing up? School came easily to you, maybe you were in the Gifted and Talented program. You got straight A’s without studying, and were always seen as the “smart” one. Then, at some point in college or after graduation, things fell apart.

So what happened?

Being a gifted kid isn’t inherently traumatic—but the pressure, perfectionism, and praise for your “potential” can turn into a real mess later on.

A lot of former gifted kids grow up believing:

• If I’m not exceptional, I’m failing.

• If it doesn’t come easily, it’s not worth doing.

• If I can’t do it perfectly, why bother at all?

What I see happen when people come to me for therapy is that the tightly structured school environment that kept you organized and on track is gone. The home environment where other people are grocery shopping, keeping laundry going, and setting meal times is gone. The support system that kept things moving along is now hours or states away, and you find yourself unable to do “adult” things and feeling like a failure.

Then “real” adulthood comes along and really kicks the scaffolding out from under you. Now you’re juggling work, bills, relationships, and figuring out what “success” even means. We get to career-level jobs and there’s no longer achievements to constantly work for and measure our success by. We’re working alongside other high achievers, as well as average achievers, and wondering if it all really mattered at all. Shouldn’t I be doing something amazing with all my potential? This feeling can compound with lifelong perfectionism and lead to gnawing anxiety that has no easy solution.

It might not just be anxiety. It could be undiagnosed ADHD.

Here’s something I see all the time: former gifted kids who are struggling with anxiety, burnout, procrastination, and motivation... and it turns out a big piece of the puzzle is ADHD that went undiagnosed for years.

Why? Because when you were younger, you could coast on intelligence and external structure. But now that everything is self-directed? The executive function challenges that were always there are suddenly front and center. In school, there was enough support and variety to keep yourself going - you can cram for a midterm or write a ten page paper the night it’s due and get your gold star. Now, you show up to work for a number of hours, and there isn’t a sense of urgency, accomplishment, and dopamine rush to keep your brain engaged. It’s hard to get started or be motivated to do the simplest tasks. You start lagging behind and wondering why you aren’t the superstar everyone expected you to be.

You’re not lazy. You’re not broken. Your brain just might be wired differently—and that wiring deserves support, not shame.

Therapy can help you untangle the gifted kid guilt spiral

This is where therapy comes in—specifically Cognitive Behavioral Therapy (CBT), which helps identify and shift those stuck patterns, like:

• “If I can’t do it perfectly, I’m failing.”

• “I should have figured this out by now.”

• “Everyone else seems to be doing fine. What’s wrong with me?”

In therapy, we work on setting realistic expectations, building new routines (even for brains that hate structure), and reclaiming your worth from whatever achievement hamster wheel you’ve been stuck on. We dig into the societal expectations and underlying beliefs that are keeping you feeling like you’re not good enough, and build out a healthier way of looking at yourself and the world so you can move forward.

You don’t have to figure this all out alone.

I’m a therapist based in Cincinnati, and I offer online therapy across Ohio and Indiana—so you can show up from your couch, your car, or a conference room. I’ve had people show up on the floor of their closet, or in an empty operating room because that’s the only way they could fit therapy into their day.

If any of this sounds familiar, you’re not the only one. Let’s figure out what’s actually going on under the burnout—and how to build something healthier in its place.

Click here to get started.

Understanding CBT and Gaslighting

Is Cognitive Behavioral Therapy actually your therapist gaslighting you into doubting your feelings?

What If You Have ADHD and Never Knew It?

Could You Have ADHD and Not Know It?

If you’ve ever wondered, “Do I have ADHD?” and then immediately told yourself (or were told by a parent/teacher/doctor), “No way, I did well in school”… this one’s for you.

You can have ADHD and still be smart, successful, and seemingly “fine” from the outside.

In fact, that’s exactly why it gets missed—especially in women, girls, and high-achieving adults.

I’m Jennifer Branstetter, a licensed therapist working with adults in Indiana and Ohio. I help people who’ve spent years pushing through symptoms they didn’t know were symptoms—until burnout, anxiety, or executive dysfunction finally forced them to stop and look deeper.

Let’s talk about how ADHD hides in plain sight—and what therapy can do about it.

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Signs of ADHD You Might Have Missed

In grad school, we were taught to recognize symptoms with the stereotype of the kid bouncing off the walls. I distinctly remember them saying “These are the kids who will be crawling all over your office.” Unfortunately, this thinking causes us to miss a whole lot of kids and adults, especially those who’ve learned to mask it. Some signs include:

Always feeling overwhelmed, scattered, or behind

Starting a million things but finishing none

Constant mental noise and overthinking

Hyper-focus—losing hours in deep dives, then forgetting to eat or drink

Chronic procrastination, followed by panic-fueled productivity

Trouble with time (underestimating, overbooking, or completely losing track of it)

Emotional dysregulation—everything feels a lot. Especially being sensitive to how others feel about you

Struggling to rest, even when exhausted

You might also have a long history of anxiety, depression, or burnout—and no one ever asked, “Hey, could this be ADHD?”

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Why ADHD Gets Missed in Women and Girls

ADHD in women often gets overlooked because:

It doesn’t always look like hyperactivity—it shows up as daydreaming, anxiety, or basically hyperactivity of the mind

Many girls learn early to mask symptoms by overcompensating, people-pleasing, or becoming perfectionists

They get labeled “smart but scattered,” and teachers will say “she could do so well if she just applied herself!”

Women and high-functioning people in general often don’t get diagnosed until adulthood—after college, kids, a career change, or a health crisis pushes them past their limits and suddenly the compensation strategies don’t work anymore. I was 39 and had been a therapist for over 10 years when I was diagnosed!

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What About Giftedness or High Achievement?

Lots of people with ADHD were considered “gifted” as kids. They may have coasted through school until executive functioning demands outpaced their coping skills. Or the things that supported their executive dysfunction are suddenly gone. For instance, the structure of high school and family life often keep things together, but getting to college suddenly every day’s schedule is different and you are responsible for figuring out what/where/when to eat, when to do laundry, when/how to get the detergent, etc. Things can fall apart, and then you and the people around you wonder how someone so successful is having such a hard time “adulting.”

This is not about effort or intelligence. ADHD is a brain difference, not a failure.

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How Therapy Can Help

Whether you have a formal ADHD diagnosis or you're just starting to connect the dots, therapy can help you:

Identify and work with your neurodivergent brain (instead of constantly fighting it)

Create systems that support you to get things done

Unpack the shame and self-blame that comes from years of masking

Learn how to regulate emotions, set boundaries, and stand up for yourself

Get clarity on whether further ADHD evaluation makes sense for you

I work with adults in Indiana and Ohio who are navigating undiagnosed or late-diagnosed ADHD—especially women, people-pleasers, and burned-out overthinkers who’ve spent years holding it all together. It feels like neurodivergent folks attract each other, as I have had so many clients come to me for anxiety or depression, and we end up finding the root of the problem is undiagnosed ADHD.

You're Not Broken—You're Just Wired Differently

And once you understand your wiring, everything can start to make more sense. You don’t have to blame yourself for being unorganized and stressed out all the time - you can accept that your brain works differently and figure out how to work with it. Our world was built for neurotypicals, so it makes sense why we struggle to fit in. If we see it like a gap in skills, tools, or support, then it becomes a problem to be solved rather than a spiral of shame.

If this post feels a little too accurate, let’s talk.

Online therapy can be a safe place to explore ADHD, unmask a little, and build a life that actually works for you.

Click here to schedule a free consult or call/text 513-461-2045 to get started.

Online Therapy in Indiana & Ohio: What to Expect and Why It Actually Works

Let’s get this out of the way first: Online therapy isn’t a watered-down version of “real” therapy.

In fact, for a lot of people, it’s better.

If you live in Indiana or Ohio and you’re struggling with anxiety, burnout, ADHD symptoms, or just the existential dread of being a human in 2025, online therapy might be exactly what you need—especially if you're tired of one-size-fits-all mental health services.

I’m Jennifer Branstetter, a licensed therapist offering virtual therapy for adults in both Indiana and Ohio. I specialize in helping anxious people-pleasers, former gifted kids who feel stuck in adulthood, and adults navigating undiagnosed ADHD, chronic illness, or depression.

Let’s break down what online therapy actually looks like—and why it works.

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What Is Online Therapy?

Online therapy (also called virtual therapy or telehealth) is exactly what it sounds like: Therapy sessions that happen via a secure video platform, instead of in an office. It’s confidential, HIPAA-compliant, and can be just as effective as in-person therapy (backed by research and actual human experience). Most of us got used to telehealth in 2020 when therapists had to pivot immediately, and unfortunately it wasn’t always great. According to my licensing board, some therapists were showing up to sessions in their car, smoking, and drinking wine. That’s not professional online therapy. I’ve been working virtually from my home office since 2018, so there wasn’t a learning curve to adapt my practice.

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Who Online Therapy Helps Most

Online therapy isn’t right for everyone, but it’s a game-changer for people who:

Struggle with anxiety or sensory overwhelm and prefer the comfort of their own space

Have chronic illness, fatigue, or mobility challenges that make in-person therapy a chore

Are balancing a million things—like work, parenting, or caregiving—and need something that actually fits into their life - even in the middle of a workday

Live in Indiana or Ohio but don’t have easy access to therapists who get their specific challenges

Want therapy that’s tailored, practical, and grounded—not rigid or overly clinical

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“But What If It Feels Weird?”

It might at first - just like meeting a new therapist in their office. That’s normal. I even feel weird meeting a new therapist the first time. Many people feel more comfortable because they’re in their own environment. Now that video calls are so common, doing therapy on video isn’t that different.

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What to Know About Private Pay & Insurance

I’m a private pay therapist, which means I don’t bill insurance directly. I’m a better therapist when I get to decide with the client what type of therapy they get and how many sessions. Rather than spending hours chasing down claims, I have time to plan for sessions, collaborate with doctors, make referrals, and come to sessions from a balanced place.

Some clients use their out-of-network benefits to get partial reimbursement. If you want to explore that, I can provide a superbill (an itemized receipt with a diagnosis code) that you can submit to your insurance company.

Important note:

Insurance companies may request your records to process reimbursement.

They can choose to deny reimbursement based on diagnosis, provider type, or other criteria.

A mental health diagnosis is required for insurance reimbursement.

Some clients prefer private pay for the added privacy, flexibility, and control—no waiting for approval, no session caps, no surprise denials.

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Ready to Try Online Therapy?

Whether you’re in Indianapolis, Cincinnati, Columbus, Fort Wayne, or anywhere else in Indiana or Ohio—I’ve got space for you.

If you’ve been feeling overwhelmed, burned out, stuck in your head, or like life just hasn’t turned out how you expected, therapy can help.

You don’t have to figure this out alone.

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Let’s work together.

Click here to schedule a free consult or call/text 513-461-2045 to get started.

Avoiding Your Taxes (Again)? How Anxiety and ADHD Make Daunting Tasks Feel Impossible – and What to Do About It

Keep Avoiding Your Taxes? Here’s How Anxiety and ADHD Might Be Getting in the Way

The deadline to file taxes is fast approaching, and you’ve been putting it off. The pressure is building, yet you haven’t started. If you’re feeling the dread and shame that come with procrastinating on taxes, you’re not alone.

Many people with anxiety, ADHD, or both struggle with big, boring, or stressful tasks like this. You might think:

> “I know I need to do it… so why can’t I just get it done?”

As a therapist in Cincinnati who works with people dealing with anxiety and ADHD, I hear this all the time. I even experience this myself. This experience isn’t merely putting off a task you don’t like. The stress can be all-consuming. It’s a mix of dreading the task, shame from putting it off, and anxiety about how it’s going to go. If you do 1099 work and haven’t kept up on bookkeeping all year, the task of organizing your expenses can feel like a huge task.

Why Is This So Hard?

Here’s the truth: It’s not because you’re lazy.

Anxiety can make your brain go into “what if” mode:

What if I do it wrong?

What if I owe too much?

What if I mess this up?

ADHD makes it harder to start tasks, especially ones that feel boring or overwhelming. It’s hard to estimate how long it will actually take, and that ambiguity is hard to plan for. You might run into a question you aren’t sure about, or have to find something you weren’t expecting. The ambiguity coupled with the tedious nature of the task are like torture to an ADHD brain.

When anxiety and ADHD team up, it can feel almost impossible to get started. It can also start the shame spiral about money struggles and other tasks you have a hard time with.

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What’s Happening in Your Brain?

When your brain thinks a task is too big or too stressful, it goes into “protect mode.”

That might look like:

Procrastinating

Getting distracted

Feeling frozen

Feeling guilty

This is your brain trying to keep you safe—but it ends up causing more stress.

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5 Simple Tricks to Help You Get Started

If you start now, you don’t have to finish it all today. Just take one small step. These tips can help:

1. The 15-Minute Rule

Tell yourself: “I only have to do this for 15 minutes.”

Starting is often the hardest part. Once you begin, it might feel easier to keep going. Or you can stop and take a break. Getting started will give you more information about what to expect.

2. Work with Support

Try body doubling—doing the task while someone else is nearby, even virtually. Even telling someone that you’re doing your taxes at a specific time can provide some social pressure to get started.

3. Break It Down

Instead of “do taxes,” write out tiny steps like:

Find my W-2 or 1099

Log into my tax software

Enter my demographics

Gather all documents

Write out the list of all the tasks you’ll need to do so you can organize your brain and work on one thing at a time. When you cross it off, give yourself a treat or a quick break. Reward yourself like a dog.

4. Be Kind to Yourself

Realize that you are not alone. Many high achieving, smart, and competent people also procrastinate on their taxes. This is not a time for moral judgment. It’s a time for compassion and understanding - this is a royal pain and many people are also in the same boat. Decide on a reward for when you finish.

5. Set the mood to support productivity

If you’ve got ADHD, you need a boost of energy and dopamine to focus. If you’re on a task of gathering documents or entering information like copy/paste, play music that hypes you up and makes you feel good. For example, a Xennial might use a 90’s Alternative playlist to remind you of a time you wished to be an adult with all these freedoms. Once you’re on a task where you have to think, then you might need some instrumental music or white noise to concentrate.

Movement can also help. Move your body before starting and on breaks, or even while you’re working.

If you’re really struggling and it helps, caffeine and sugar can give you a boost of energy. No judgment. We’re going for whatever is going to get this big task done before the deadline. Know your body though and be mindful of a blood sugar crash that may be coming.

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Is It More Than Just Procrastination?

If this happens a lot—at work, with bills, or with simple tasks—it might be time to get support.

Therapy can help you:

Understand your brain

Feel less stuck

Build tools that work for you

Be gentler with yourself

You don’t have to keep pushing through alone.

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Looking for a therapist to help you manage ADHD and Anxiety?

You don’t need to wait until things get worse.

Let’s take that first step together.

If you’re in Ohio or Indiana, reach out today to schedule a free consultation or learn more about how therapy can help. Call/text me at 513-461-2045 or click here to schedule a call.

How Anxiety Therapy Helps in 2025: Managing Stress from Economic Uncertainty and the Impact of New Policies

Why Anxiety Is Rising in 2025

Many of us in the U.S. are feeling a lot more anxious than usual. Similar to the Covid pandemic, major shifts in society that are unpredictable and out of our control are driving feelings of uncertainty and vulnerability, which feed anxiety. Our brains are wired for survival, so this anxiety is actually a normal response to a threat to stability.

The Psychological Impact of Economic and Political Changes

Some policy changes are going to cause real vulnerability in terms of financial and physical security for many people, so feelings of anger or fear are warranted. Social and emotional threats aren’t just about hurt feelings - we are wired for connection, and are interdependent as humans. Distress is coming from both the tangible consequences of social injustice and the disruption of close personal relationships due to political differences.

Many of us are already seeing the impact in our own lives or communities, so anger or fear aren’t pathological symptoms that need to be rationalized; but, staying in an activated fear state is not going to be sustainable. How do you know if the stress is impacting your health?

Common warning signs you might need help are:

• Inability to relax your body or shift into rest. Your mind doesn’t shut off, and you can’t stop thinking about what’s going on. You’re constantly scrolling for news, looking for perspectives from others who might reassure you or give some sort of answer or direction, but it never calms down (or ramps right back up).

• Physical symptoms of muscle tension, racing heart, sweating, headaches, shaking, or fatigue (not related to a medical cause).

• Insomnia, waking in the middle of the night in a panic, waking too early. Or sleeping too much, not wanting to face the day.

• You’re not doing the things you normally would, like exercise or hobbies. Or when you try, you’re not enjoying them like you used to or you can’t concentrate long enough to do something like read a book.

• Withdrawing from people.

• Consistently worrying about what’s going to happen. Again sometimes the worry or negative prediction is actually true. But if you’re constantly catastrophizing and worrying about many things in life, that might be a warning sign.

Evidence-Based Ways to Cope with Uncertainty

Cognitive Behavioral Therapy is one of the most evidence-based treatments for anxiety. CBT is focused on rationalizing your thoughts by examining the evidence for and against your anxious thought. Often when we feel uncertain, there’s a lack of confidence that we can cope with the feared outcome. In CBT we can focus on the evidence that you can cope - looking at past successes, for instance. You can also look at the evidence on a bigger scale and see when society has faced a similar crisis, how did people overcome? What actions can we take in our personal lives, and as a community to move forward? Do we have those capabilities?

Mindfulness is another approach that is my own go-to for uncertainty and racing thoughts. Mindful breathing is a tool we can use wherever we are to bring ourselves out of the thoughts and into our bodies, into the present moment. You might have to do it over and over, but over time it does get easier.

Finding solutions for the tangible problems also helps uncertainty. If you’re facing economic uncertainty because you may be laid off or you’re struggling with inflation, lay out some steps you can take. Working on your resume, networking, or working on your budget can help you feel more in control of your life. If you’re facing an urgent issue around immigration or employment law, seek out advice from legal counsel.

Set boundaries with social media and news consumption. This is tough when you want to be informed, so determine where you want to get your information and set a timer for how long you’re going to spend. Maybe write out the questions you want answered before you even open your phone or computer, and stick to finding the information then getting out.

Connect with others. It can help immensely to talk with other people who are also going through the same thing. Particularly if you can talk on the phone or in person. Sharing the struggle and having a sense of connection can ease some of the anxiety. It can also help if you feel like you are part of a solution with others.

Go outside. Connect with nature. Last week in the Cincinnati area, we had a really warm day for the middle of winter. It’s amazing how getting outside can lift the mood, make you feel connected with something bigger than yourself, and remind you that the world has been here a long time and weathered so many storms before now.

Deciding to Seek Professional Help for Anxiety

If you’re doing all you can to manage anxiety on your own but still find yourself overwhelmed, it’s time to find an anxiety therapist. Will a therapist fix what’s going on? Unfortunately no (though licensed Social Workers sure try!). But a therapist can help you process and get un-stuck so you can move forward. Being overwhelmed by anxiety can keep you from taking action that can help you, as well as others. Therapy can be a place to process the emotions productively so you can get back into living your life.

Finding the right therapist can make a big difference in your life. If you’re ready to start, click here to schedule a free 15-minute consultation with an experienced online anxiety therapist from Cincinnati today for virtual counseling in Indiana and Ohio. Or call/text 513-461-2045.

Finding the Right Depression Therapist in Cincinnati: Your Guide to Effective Treatment Options

Introduction: Why Seeking Help for Depression Matters

Depression is a beast. It can be triggered by an event or difficult time in life, or it can seemingly creep in out of nowhere and take control of your life. If you’ve tried to cope on your own but still feel the crushing weight of depression, it’s time to get help.

There are many treatment options for depression, and therapy is one of the most effective ways to heal. A good therapist can also help you navigate other options like medication and lifestyle changes if therapy alone isn’t cutting it. Seeking help for depression can start to give you some hope like a light at the end of the tunnel, and you deserve to get support to start feeling better.

The good news is, many licensed therapists can treat depression. It’s one of the more common mental health diagnoses we see, and there are several evidence-based treatments for depression specifically. In Cincinnati, there are many therapists who treat depression as a specialty or in their wheelhouse.

What to Look for in a Depression Therapist in Cincinnati

If you’re looking for depression help in Cincinnati, you’ll find several types of treatment. Cognitive Behavioral Therapy is one of the most common because there’s a lot of evidence behind it. You will also find more brain or body-based treatments like EMDR or Somatic Experiencing. You can call a few different types of therapists for a consultation and see which approach seems like it would be the best fit for you.

For some people, medication is part of treatment. Your therapist can refer you to a psychiatrist, or collaborate with your doctor to be sure you’re getting the best care from a team approach.

Another great option for treatment is group therapy. There are depression treatment groups in Cincinnati, as well as virtually in Ohio and Indiana. Your therapist can help you find these resources.

How to Choose the Best Depression Therapist for You

The best way to find the right therapist is to call a few who seem promising, and do a quick consultation. Speaking by phone or on video is a great way to gauge whether you click with that therapist as a person, and to determine if that particular approach fits what you need.

Conclusion: Start Your Journey to Better Mental Health

Are you ready to get depression help in Cincinnati, or anywhere in Ohio or Indiana? Click here to schedule a free 15-minute consultation with an experienced online depression therapist from Cincinnati today for virtual counseling in Indiana and Ohio. Or call/text 513-461-2045.

Convenient Online Psychotherapy: Serving Clients in Indiana and Ohio

Accessible Care for Indiana and Ohio Residents

I was born a Buckeye and have been a Hoosier for the past decade or so, living close to the Indiana/Ohio border near Cincinnati. So like many of us, I see doctors in both states. Though I’ve worked in-person in both Indiana and Ohio (as well as Kentucky), since going all-virtual in 2018 I have maintained both licenses so I can serve people like me who are on either side of the border at different times of the day or year.

The Benefits of Virtual Psychotherapy

I have maintained a virtual practice since having an infant at home, noting it worked better for me to have flexibility in scheduling and reducing commute time to an office. I can therefore serve more people and at more flexible hours.

The benefits for clients are all about access. So many people I work with would not have the time to drive to an office in the middle of their day, or after work, in addition to the hour of therapy. Being able to close an office door or go to a quiet room in their house makes it much more likely they’re getting care. I also notice a difference in the level of vulnerability people are comfortable with, compared to when they were in a stranger’s office. I think I’m even more comfortable working from my home office than when I shared an office building with other businesses.

Who Can Benefit from Online Therapy?

Anyone who can operate a computer or smartphone can benefit. I think busy people or those with a lot of anxiety around seeking therapy have been the most helped. Literally if you got way too anxious in session, you could just hang up. That hasn’t happened yet, but it’s a nice option to tell a very anxious brain :) It’s also great for someone who is so depressed they’re struggling to leave the house. Therapy can meet them literally in bed and healing can start.

I’ve had many people who have said they would never have gotten care if we didn’t have virtual therapy. There are some cases where in-person care is more appropriate, and I assess that on a case-by-case basis. And of course, many people prefer to go in-person for their care.

Access for people in rural areas is a huge passion of mine, as I myself would need to drive an hour to get to good in-person care. As a working mom, that just isn’t going to happen. As a client, I like being able to snuggle up in a blanket with a cup of coffee on my own couch to start a session.

Part of my standard practice is to connect with, or refer to, any treating physicians you see in order to collaborate on your care. I can do that virtually the same way I did in-office. Being from Cleveland and previously living in Youngstown, Columbus, and Cincinnati, I usually have familiarity with the local resources or can easily find them. I’ve been able to connect people with local providers in the far corners of Indiana too, thanks to the internet.

How Virtual Sessions Work

After having a consultation call, if you’re ready to schedule then I put you in my electronic health record system and you’ll get a link to the appointment by text and email. Just click the link a few minutes before therapy, and the session will begin. The only parameters are that you’re in a quiet place with privacy so you can get the most out of your session.

Licensed to Serve Both Indiana and Ohio

Many people travel between our two great states. I see several college students coming to Indiana from Ohio, or vice-versa. So we can continue care when they’re home for breaks without interruption. Or some people live in Cincinnati but are from Indiana, so again when they’re home visiting family but need a session, we can meet. Many Southeast Indiana residents commute to Cincinnati for work, and may only have time do their session on their lunch break in Ohio. Being licensed in both states allows care to continue without interruption. I’m also licensed for telehealth in Florida, so if you need a session during vacation (hey, I’ve been there), it’s available.

Why Choose Online Cognitive Behavioral Therapy?

CBT is one of the most effective treatments for anxiety and depression. Being virtual means it’s much easier to fit into your life without interrupting treatment due to commuting, road conditions, etc. One benefit of CBT is consistency early on as we change habits. My EHR allows me to send you worksheets through the portal for you to complete homework between sessions. Online CBT has been just as effective as in-person CBT in my practice.

Start Your Journey to Better Mental Health Today

Are you looking for a therapist licensed in both Ohio and Indiana? Click here to schedule a free 15-minute consultation with an experienced online anxiety therapist from Cincinnati today for online counseling in Indiana and Ohio. Or call/text 513-461-2045.

Managing Chronic Anxiety: Expert Cognitive Behavioral Therapy Tips from a Cincinnati Therapist

What Is Chronic Anxiety?

Chronic anxiety refers to an ongoing experience of anxiety symptoms. This could be a diagnosed Generalized Anxiety Disorder, a Panic Disorder, or a subclinical feeling of anxiety that you may have always dealt with. Anxiety is a feeling of uncontrollable worry, which presents as overthinking and usually has some physical symptoms like tension or a racing heart.

Chronic means it’s not just one episode of anxiety, like feeling anxious about a job interview, but it’s ongoing and related to many topics or triggers. You may always have a steady level of anxiety which spikes at times, or you may have repeated episodes during different points in your life with breaks in between.

Some people identify themselves as an “anxious person” or feel it’s part of their personality. While you may be predisposed to anxiety, you are not destined to have anxiety rule your life. Treatment can help you to reign it in and manage it over the long-term.

Signs You May Need an Anxiety Therapist in Cincinnati

If you have tried coping skills, talking to loved ones, and other self-help strategies but continue to feel bothered by anxiety, it’s probably time to find a therapist. If anxiety is interfering with relationships (“Are you sure you’re not mad at me??”), your ability to function at work (you can’t concentrate because you’re terrified you’re going to get fired), or at home (constant calling and checking on someone who’s driving because anxiety says they’re in a ditch on the side of the road), therapy can help.

How Cognitive Behavioral Therapy in Cincinnati Can Help Manage Chronic Anxiety

Cognitive Behavioral Therapy is one of the most evidence-based treatments for anxiety. I find it so helpful that I continue to use it to start out with most clients even after being trained in several other techniques. Working through CBT can alleviate the intensity of the current symptoms while digging down to find the underlying issues that might be driving the anxiety. We find ways to think differently, but also figure out the things that help to cope in the long-term. Once you’re feeling better, it’s important to make a plan for spotting a relapse in symptoms early and addressing it so it doesn’t spiral.

Practical Tips for Managing Anxiety Between Therapy Sessions

Therapy is really most effective when you’re actively working on things in between sessions. Your therapist should give you homework assignments or coping strategies to practice to build your skills. If you’ve started CBT, I find it helpful to keep an Automatic Thought Record on hand and pull it out when anxiety spikes, and try to identify and rationalize the thoughts. If the train has left the station and you’re physically anxious, physical strategies like exercise can be more effective. Ask your therapist to help you figure out what will work for you.

Finding the Right Anxiety Therapist for Virtual Care in Cincinnati

Finding the right therapist for you might require a little perseverance. You might get a referral from a friend or doctor, or you might be searching online. It’s important to set up a phone call first to see if you click with the person. Calling a few different therapists will help you get a feel for who might be the best fit.

Ready to get help with chronic anxiety? Click here to schedule a free 15-minute consultation with an experienced online anxiety therapist in Cincinnati today for online counseling in Indiana and Ohio. Or call/text 513-461-2045.

Winter Blues? How an Anxiety Therapist in Cincinnati Can Help You Cope

1. Understanding the Winter Blues: Why Do We Feel This Way?

Whether you have Seasonal Affective Disorder, or just feel a general sense of blah, it’s not uncommon to struggle with your mood and energy during the winter. A combination of factors can contribute to feeling down in the winter: lack of sunlight, weather restricting what you can do, less social engagement (especially after an active holiday season), and knowing that it’s not going to improve for a few months. Even if you’re doing everything “right,” you still might struggle in the winter. If you already deal with depression or anxiety, winter can sometimes make it harder to cope.

2. How Cognitive Behavioral Therapy in Cincinnati Can Ease Winter Anxiety

CBT can help anxiety and depressive symptoms in the winter by addressing any thought patterns that might be affecting your mood. Paying attention to what you’re thinking or saying can open your eyes to how much our mood can be influenced. Notice the difference between these thoughts:

“The snow is so beautiful!”

“I dread going out in this mess.”

The way we habitually think and talk about winter can drive our feelings. A CBT therapist can help you explore your thoughts, and you can be intentional about how you want to think about winter. Shifting our perspective can help to manage symptoms, as well as changing what we’re actually doing (the “behavioral” part of CBT).

3. Practical Strategies to Combat Cabin Fever This Winter

As a CBT therapist in Cincinnati, I like to work on tangible changes to make an impact on how you’re feeling. The truth is, sometime the roads are bad and it’s legitimately stressful getting around. Daily tasks take longer and are more annoying, even going out to check the mail. So while working on our thoughts is important, we also need to work on coping with things we can’t sugarcoat.

Create a Daily Routine

This is especially important for those of us who might be working from home, or when kids are home on a snow day or weekends. It’s easy to fall into a rut of not doing much, and then it’s dark and the days is over and you’re not feeling good. Find a rhythm that works for you even if you can’t get out of the house, and include the things that usually help you feel good (physical activity, connecting with other people, making food, etc.).

Use Cognitive Reframing to Shift Your Mindset

Rather than focusing on being “stuck” and ruminating on the limitations, you can focus on the opportunity. You can use this as down time, reflection, journaling, reading, and any indoor projects you haven’t gotten around to. Consider taking this time to declutter a small area, or find a creative project that gives you a boost of dopamine as well as a sense of accomplishment.

Practice Mindfulness and Relaxation Techniques

Winter is a great time to practice mindfulness. Looking out a window and noticing the winter birds, or going out in the evening and listening to the silence, can be good mindfulness activities.

4. Staying Connected and Active When Stuck Indoors

When you’re snowed in, as many of us are right now in the Cincinnati area, it’s okay to take a day or two to relax and do nothing. Snuggling on the couch with a book or movie can be great self-care. But if you’re stuck inside for longer, it’s important to stay connected to people in your life, more than just texting or social media. Call or video chat with people. If you can, meet up with someone nearby. Social isolation can make you feel worse.

It’s also important to stay active. That might mean bundling up and going for a walk, or doing a home workout video. There are so many free videos online, you can pick something new to try.

5. Bringing Light and Nature Into Your Winter Routine

A sun lamp can be helpful in mimicking the daylight we’re often missing during the day. I find it helpful on my desk while I’m working. If at all possible, getting outside for a few minutes at a time can be helpful. Sometimes we have an “all or nothing” approach and it feels silly to bundle up only to go outside for 5 minutes. But it really can make a difference.

6. When to Reach Out to an Anxiety Therapist in Cincinnati

If you’ve tried these strategies and are struggling with your mood this winter, finding a therapist can be the boost you need to overcome the winter blues. Having support and accountability can really help you make progress. If you find you struggle every winter, use this season to figure out what really helps you now so you can have a plan for next year to prevent sliding into depression.

Ready to get help for seasonal depression? Click here to schedule a free 15-minute consultation with an experienced online anxiety therapist in Cincinnati today for online counseling in Indiana and Ohio. Or call/text 513-461-2045.