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.

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.

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.

Navigating a Mental Breakdown: Expert Advice from an Anxiety Therapist in Cincinnati

If you’ve just had a nervous breakdown, you might feel disoriented, anxious and confused about what to do next. I’d like to talk a little about what just happened, whether you call it an emotional meltdown or mental break, and how you can get back to feeling okay.

Understanding a Mental Breakdown: Insights from Your Anxiety Therapist in Cincinnati

There’s not an actual diagnosis to define the symptoms, but we generally consider a mental breakdown to be any combination of severe anxiety, panic, depression, insomnia, or other symptoms that interfere with your functioning. This mean you may not be able to eat, go to work, concentrate on work, talk to friends and family, or take care of yourself or your space. It may happen in episodes or culminate in one incident where you might have a panic attack, crying spells, or inability to do much of anything.

What causes a Mental Breakdown?

When we’re living a life in balance, we can generally handle the stresses of life. We can problem-solve, ask for help, and get back to baseline when we’re feeling out of sorts. Sometimes, our ability to handle things is outweighed by the level of stress or intensity of something like anxiety or depression. This can be brought on by our responsibilities, events like loss of a loved one, or bigger issues like systemic discrimination, war, or definitely a pandemic. When we don’t get a sufficient break or can’t return to our normal coping, this can lead to a crisis.

Taking Steps Forward: Practical Strategies from Your Anxiety Therapist

If you’re in crisis, now is the time to call in supports. Tell your family, friends, therapist, even HR at your work. There is help available, and you deserve to feel better. Feeling alone will make it harder to overcome. Call the National Suicide Prevention Lifeline at 800-273-8255. Even if you’re not sure you’re at the point of being suicidal, go ahead and call. They can help you to think through what to do next. This feeling happens to all of us, and it can truly help to know you’re not alone and connect to another human. If you can’t keep yourself safe, call 911 or go to the nearest ER.

If you’re safe but feeling overwhelmed and not sure what to do, first know that this feeling won’t last forever. Panic attacks subside, crying spells end eventually, and your body will calm down. Once it starts feeling like a wave receding, start to think of your immediate needs. First thing, what does your body need? Water, food, and sleep are priorities.

Taking Steps Forward: Practical Strategies

Next, get back into a routine. This isn’t a forever routine and doesn’t have to be what “full functioning” looks like to you. But think about what you can do to keep some structure in your days. It’s calming for our brains to know what is coming next, even if it is bed – couch – shower – bed.

Try to get good neurotransmitters flowing. Exercise is a good way to do this, as well as laughter, connecting with others, spending time with pets, playing a game, or checking something small off of a to-do list. You aren’t looking for 100% cure, but feeling 10% better will help with next steps. Take some deep diaphragmatic breaths to calm your body and get to a place you can think.

Review. What is it that’s truly overwhelming? This can be a sneaky answer, because sometimes it’s not obvious. This is where a friend or a therapist can be helpful, as we can’t always see things objectively in our lives. Try to think about what the “thing” was that triggered the breakdown, and work backwards. Jot down all of what contributed – think about all areas of your life and if they were out of whack. Physical health, mental health, creativity, social connections, financial stability, spiritual or emotional wellbeing, etc. Journaling by hand can be super helpful for clarity – just ask the question and let your brain go where it will.

Going through all areas will help to list all the opportunities for change that might help moving forward. Then you can ask the bigger questions – am I living a life that aligns with my values? Am I in the right relationship, career, home? Am I being true to myself and what I prioritize? Where has my mind been focused lately? These types of questions can bring up important information. It doesn’t mean you have to change anything, but sometimes we realize we were putting too much priority on one thing and need to shift. Pondering these questions can give you a plan – like incorporating time in nature. That can be put into a calendar. Our brains like tangible solutions like this.

Meditation can be really useful when coming back from a nervous breakdown. Just five minutes of tuning into your breath can ground you in the moment, in your body, and help to bring you back from your mind and into your next physical steps.

Get care. Friends and family are super important. But they might not know what to do to help, or be too close to your situation to see the bigger picture. Getting in with a therapist, or reconnecting with a previous one, can be a huge relief because someone else can help you navigate your recovery. Especially if you’re having thoughts of self-harm, hurting others, or having symptoms of hallucinations or disconnecting from reality, getting a professional on board will streamline your road to getting better.

Ready to reclaim your mental well-being? Schedule a free 15-minute phone consultation with an online anxiety therapist in Cincinnati to explore how counseling can support you. Or call/text 513-461-2045. Online counseling in Ohio and Indiana. Read more about how I can help here.

5 Strategies to Leave 2020 Behind: Tips from Your Anxiety Therapist in Cincinnati

Updated in 2024: This information can be used to move forward from any really terrible time. We will all go through seasons that turn our lives upside down. I hope this information can help guide your recovery.
I don’t have to explain why you’re here reading a blog post about kicking 2020 out of your life forever. It was the worst year for so many people for a lot of reasons. You might not be a person who is into the resolutions or rituals of transition, but a lot of people are asking what can be done to cleanse ourselves of this awful 2020 energy so we don’t bring it into 2021. Here are some tips I’ll be using as a mental health therapist and a human:

Acknowledge and Process: Insights from Your Online Anxiety Therapist in Cincinnati

Take some time to review all that has happened this year: what was lost, who was lost, all of the events and stresses of this year globally, nationally, and personally. For some of us, it seemed like the hits just kept coming and we didn’t have time to really process what was happening before something else hit the fan. Take time to think about it all, talk about it, and write.  

Writing about 2020 can be especially therapeutic. Earlier this year, I read Expressive Writing: Words that Heal by James Pennbaker and John Evans. I highly recommend this as a resource for a more structured healing through writing. It doesn’t take a lot of time, and it’s supported by research to help you - even physically. The book’s website is full of helpful information. 

i highly recommend this book!

When trying to let something go, we need to first acknowledge that it happened. Validating the effect it had on you, how you handled it, and how it’s impacted you long-term are all ways to process. There’s a quote by psychologist Carl Jung that’s often repeated in therapy: “What you resist, persists.” If you’ve been keeping your head in the sand in order to survive, take time now to deal with it so it doesn’t haunt you in the future.

Remember that feelings won’t kill you. Sometimes we fear bringing up painful memories because of how overwhelming the feelings can get. But you can handle distressing emotions. Allow them to move through you, and they will transform and subside. 

Reflect and Learn: Counseling in Cincinnati for Growth After 2020

Some of these lessons this year might be hard truths. A lot of ugly has happened in the US this year, and social media made it a million times more intense. You might have had family conflicts about holiday gatherings, or seen loved ones posting really offensive stuff on Facebook about Covid, racism, or politics.

So some lessons might be “I learned my cousin is a bigot” or “I have no hope for the future of our country.” The solutions there are long and complex. I recommend connecting with other people to share ideas of how to make forward progress on the bigger issues. 

More immediately, look at the things you learned about yourself personally. How did you handle each crisis? What are you most proud of? Is there something you would do differently in future crises now that you’ve made it through 2020? What would you like to change moving forward for your own growth, your family life, or your career?

What about getting involved in a cause that’s important to you? One lesson I’ve learned is that helplessly watching doesn’t feel good and doesn’t resolve the stress, but taking action helps. Also, giving time, money, or energy to help other people has a positive effect on your mental health. 

Also be sure to acknowledge any good things that happened this year. What was good in your life, however small? And for the bigger picture, remember the Mr. Rogers tip to “Look for the helpers.” For all the bad that happened this year, there were some really good people helping.

Prioritize Self-Care: Strategies from Your Anxiety Therapist in Cincinnati

Many of us were not taking great care of our physical and emotional health before 2020, but we squeaked by. This year we’ve blown past the reserves and most of us are truly on an empty tank. The emotional stress, financial strain, energy depletion, competing priorities, and uncertainty all take a toll. 

You might have noticed some emotional symptoms (irritability, crying, low patience, feeling down), cognitive issues (memory issues, trouble focusing, losing your train of thought), physical problems (pain, illness, random symptoms like my eye swelling for no reason), social troubles (being physically isolated and lonely, isolating yourself further, breakdowns in friendships) or spiritual issues (questioning your beliefs, struggling with not attending services).

Now is a great time to take stock of all aspects of your health, and start making a plan to address these things knowing the limitations for the next several months while the pandemic continues.

Start with a routine. Look at your schedule and responsibilities, and problem-solve to make sure you’re getting enough sleep, exercising consistently, eating regularly, and having time for relaxation. Figure out how and when you’ll connect socially. Make an appointment with a doctor, naturopath, or counselor to start addressing some of these issues so they don’t get worse next year. If you’re struggling with working from home, is there something you can change about your workspace, schedule, or routine that will ease some of the stress? Have you made time for creativity, meditation, or play? 

Plan for Progress: Setting Goals with Your Anxiety Therapist in Cincinnati

Set some personal and professional goals for yourself. What do you want to have accomplished at the end of 2021? This doesn’t mean an achievement necessarily, but something like “I really stuck to a yoga routine, and felt so much better in my body.”

Having a specific and measurable goal to work toward will keep you moving forward while we still deal with the pandemic and all the other fallout from 2020. Setting an intention for the year helps a lot of people. This can be “I’m focusing on my health” or having a word you focus on like “Connection.” Daily decisions can be made with that intention in mind. 

Closure Rituals: Moving Forward with Your Anxiety Therapist in Cincinnati

This is a great year to have a farewell ritual. You might take the writing you did about 2020 and burn it (safely) in a fire pit. Get creative and think of how you might say goodbye and put this year to rest. Of course this doesn’t mean anything is “over” or “done,” but it signals to your brain that something has changed. The end of one chapter, beginning of the next. 

There’s a reason we have graduations and funerals. It doesn’t mean the learning or grieving have stopped, but the ceremonial closure helps us emotionally move forward in the process. 

I truly hope that you realize the strength it took for you to get through this year and come out the other side still functioning. I’m amazed at the resilience of people. There are still good things happening, people being kind to one another, and life is moving forward. That is pretty amazing. Even if you had moments of collapse, you didn’t stay down. That’s pretty awesome. 

Ready to move forward and embrace a brighter future? Call me at 513-461-2045 or click here to schedule a free 15-minute phone consultation with an online anxiety therapist in Cincinnati to explore counseling options, or for online therapy in Ohio or Indiana.

Embracing the Breakdown: Finding Growth Amidst Stress with Your Anxiety Therapist in Cincinnati

Update in 2024: Although the pandemic has improved, many of us feel like there’s a constant stream of urgent stressors leading to a crisis. I hope this information can help you process your experience if you’re struggling.

A global pandemic, racial injustice, the election... and winter’s coming. If you’re feeling like this year is a never-ending avalanche of stress, you’re not alone. Even those of us who are professional stress managers are falling apart. It might sound silly to say there’s anything good about overwhelming stress, breakdowns, and burnout, but hear me out. There are good things that can come from 2020, even when it feels like the world is burning down around us. We can see this as an opportunity for growth as people, families, and communities.

My definition of a mental breakdown is an event or series of incidents in which you experience overwhelming emotions, physical symptoms, and/or relational conflicts that reach a crisis point where you can’t function normally. It’s truly awful to experience. But I want to share some of the good things that can come from completely losing it: 

The Wake-Up Call: Insights from Your Anxiety Therapist

We are busy. We get into routines and ruts, and we have a lot of blind spots. We don’t often see the stress creeping up. You might be irritable and snapping at your partner or kids, and think it’s just a bad day. However, a full-on breakdown can really wake you up to how bad you’re feeling. And don’t underestimate the power of your body to scream that something is wrong! This can look like back pain, headaches, fatigue, or even more serious health problems. Sometimes you have to get to rock bottom to realize that you’re at a crisis point.

Breaking Down Barriers: Building Connections with Your Anxiety Therapist

Your family, friends, or co-workers might not realize you’re struggling. Even if you tell them you’re stressed, or they see you drinking more and more, or plowing through bags of chips after work, they might not think it’s that bad. It’s easy to assume that someone is just having a bad day or week, or that it’ll get better on its own. The 2020 stressors are not letting up, and sometimes a meltdown is super helpful in showing others just how bad you’re struggling.

Navigating Change: Practical Steps from Your Anxiety Therapist in Cincinnati

The end of your rope is a great place to make big changes. When you feel that bad, you’re pretty motivated to get relief. This is a great time to start problem-solving. Does this mean a job change? Getting more help with your kids? Committing to a self-care routine that used to seem self-involved, but now is essential? Look at everything that’s overwhelming you, write it down, determine what’s in your control and what isn’t. If it’s not in your control, explore how you can change your reaction to the stressor, or work toward influencing change. Ask for help determining how you can change the things within your control, because during a breakdown you might not be able to think of all the possibilities.

Self-Discovery Journey: Understanding Yourself with Your Anxiety Therapist

Breakdowns usually come when stress has been bottled up and we haven’t acknowledged it. You may not have told your family, friend, or partner what’s going on. When the floodgates open, it’s a wonderfully vulnerable place to be (as long as they’re a good support). When you let someone into the darkness, and they meet you where you are, bonding happens. Your relationship deepens. Trust is built when someone sees you at your lowest, and gets down with you to start digging out. You also connect deeply if you share your struggle with someone who has been there, or who is there right now (hello, support groups). A mental breakdown also builds relationships if you ask for help. Whether it’s helping with emotional support or something tangible, that builds a bond with the helper. 

Gratitude in the Chaos: Finding Strength with Your Anxiety Therapist

For most of us, 2020 is not the first year we’ve been overwhelmed by stress. The reality is, we might have breakdowns several times in our lives. If this is you, then it’s a great time to reflect back on these points of crisis and pull out the themes. What led up to each of those? How were they similar? When you can see the patterns, you can take an honest look at yourself and see what needs to change long-term. 

For example, you might look at various times of overwhelm in your life and see common themes of perfectionism, lack of boundaries with others, or trying to prove your worth through achievement. This gives you more concrete problems to start working through. You can also look back at the times you’ve been more calm and stable, and sort out what it was about those times that is consistent. This might be that you had a regular yoga practice, you were seeing friends every week, or you had a good sleep schedule. Plan to implement those things in your routine as non-negotiables. And because your partner or family has seen what happens when you don’t prioritize these things, they will probably be on board with you taking care of yourself.

Having a mental breakdown can feel scary and defeating. You might even be frustrated with yourself that it’s happening. But if you look at the benefits, you can start to appreciate and even feel gratitude toward the breakdown. By allowing the feelings to come, and acknowledging what your brain and body are trying to teach you, you can take the opportunity to make long-term changes in your life. 

Ready to find growth amidst the chaos? Click here to schedule a free 15-minute phone consultation with an online anxiety therapist in Cincinnati to explore how therapy can support you. Or call/text 513-461-2045. Online therapy in Indiana and Ohio.