Unlocking Inner Peace: Top Truths About Therapy with Your Anxiety Therapist in Cincinnati

As a therapist, I assume everyone knows how helpful it is to have the support of a professional. But the reality is, a lot of people are on the fence, don't really know what therapy is like, and aren't sure it'll work for them. Or some of us (myself included) have had bad experiences in therapy and are reluctant to try someone else. Here are some things I want people to know about working with a professional.

Understanding Therapy: Transformative Healing for High Achievers

Therapy isn't just for people who are so anxious they can't function, or so depressed they can't get out of bed. Professional psychotherapy can help high functioning people who are overwhelmed and on the verge of burnout. You might be getting by, just making it through to the end of each week. If you feel like you're constantly waiting for things to slow down so you can breathe, therapy can help you pause and take a big picture look at what's causing this overwhelming stress and what to do about it. Learning new skills and practicing new ways of thinking can help you to not just function, but really be intentional about your life.

Beyond Chatting: The Distinct Support of Professional Therapy

Therapy shouldn't just be venting about your week. Your therapist should be asking questions prompting reflection on how you're seeing things, the choices you're making, and the patterns in relationships. In therapy, you make connections and develop insights, set goals and learn new things so you can make measurable progress. Your therapist will challenge you to grow and provide accountability so you can feel better.

Overwhelm and Burnout: Why High Achievers Need Therapy More Than Ever

High achievers can get caught up in the “doing” and struggle with the “being.” We can identify with our achievements, and struggle when we're not productive or successful. We can also develop a disconnect between what others expect of us and who we truly are. It can lead to some existential questions in times of burnout where we wonder what we're even doing. That is exhausting. Therapy is a great place to explore this and learn to slow down and connect with your true self.

Virtual Therapy: Accessible Solutions for Busy Lifestyles

Virtual therapy has allowed so many busy people to get the support of a professional psychotherapist. Finding one hour at home or in a conference room is much easier than taking time off each week driving to an office and dealing with traffic. Lots of people wouldn't otherwise get help because there's just no time for it.

Mindfulness in Motion: Harnessing Inner Strength with Your Anxiety Therapist

Many of us have heard about or tried mindfulness, meditation, yoga, or some type of practice where we're supposed to slow down. But who has time to actually practice something regularly? And it can be so hard to get your brain to slow down. Therapy is a place where you can take a few moments and breathe in session, but also learn how to practice mindfulness during your day.

For instance, many days the only time I take for mindfulness are while I'm doing dishes or waiting in line at school pickup. Using all 5 senses, you can learn to start noticing everything around you which brings you out of your head and into the moment. Little moments like that add up and make it easier to “drop in” when you do take a few minutes to focus on your breathing.

Solution-Focused Therapy: Empowering Tools for Real-Life Challenges

Old stereotypes about going to a therapist who listens and nods are outdated. Modern psychotherapy is interactive and collaborative. We actively solve problems in sessions, rather than just trying to feel better about something that needs to change. For people who spend a lot of time in their head, therapy can make things more tangible with someone who is truly listening while looking at the big picture, and can walk you through identifying problems and solutions. You can leave a session feeling like you have some direction.

Taking the First Step: How to Start Your Journey with an Anxiety Therapist in Cincinnati

If these truths about therapy resonate, the first step is to find a therapist and set up a phone to see if it's a good fit.

Ready to reclaim your balance and conquer 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.

What to Expect from Cognitive Behavioral Therapy from a Counselor in Cincinnati

Finding the right therapist in Cincinnati can feel daunting. Looking for someone who specializes in cognitive behavioral therapy can be more of a challenge. Most therapists have some understanding and training in CBT, so it may be listed under their specialties, but not everyone has been trained in using a full course of CBT. Once you have found the right person, here is what you can expect when you start.

What to expect from a free consultation call with a CBT therapist in Cincinnati

A free consultation is simply a phone call to tell a prospective therapist what you are looking for, and to find out if it's a good fit. They should ask you for a brief overview of what you need help with, and then they should explain how they work. The therapist should explain what type of therapy they do, as well as the logistics about how often they meet, payment, and location.

This is a time to ask any questions and feel it out. If it feels like the right fit, you can go ahead and move forward with scheduling. If not, you can call a few more therapists to find the right one, or you can also ask this person if they know anyone who better meets your needs.

What happens in the first session of CBT?

In your first session, your therapist will gather your history and more specific information on what you're struggling with. You'll set some treatment goals so you know what direction therapy will go, and then your therapist will explain how cognitive behavioral therapy works. You should get some handouts and some homework for your first week to jump in to the work of CBT.

How long does cognitive behavioral therapy in Cincinnati take to work?

Length of therapy will depend on many factors, but generally a basic course of CBT for anxiety or depression can take around 8 to 12 sessions. When CBT is done “by the book,” you will have moved through the components enough to understand how it works, make changes, and get relief.

If more “stuff” comes up or there are complicated or longstanding problems, CBT can go deeper into these. Your therapist might also incorporate more techniques to compliment CBT. But for many people, a couple months of weekly sessions should really help.

Throughout CBT treatment for anxiety or depression, you will be doing homework assignments to bring to your next session. You'll review these with your therapist and learn new skills. As you make changes and implement new habits, you should be able to see your progress as you approach those goals you set.

If you're ready to try virtual cognitive behavioral therapy in Cincinnati, with online therapy in Ohio and Indiana, click here to schedule your free 15-minute consultation today. Or call/text 513-461-2045.

Dispelling Myths About Therapy: Insights from Your Trusted Anxiety Therapist in Cincinnati

When you're struggling with anxiety, depression, overwhelm, or burnout, finding help can be intimidating. Even if you know you need help, the process of finding a therapist can be so daunting it prevents you from finding someone. I'm here to bust some common misperceptions about mental health counseling so you can feel more confident in getting the help you need.

Myth 1: Limited Availability of Anxiety Therapists in Cincinnati

There is this idea that we have a shortage of mental health professionals, and not enough therapists to meet the need. However, I know several therapists who have immediate openings. So where does this idea come from?

Limitations in insurance coverage and access can be barriers, which is a problem created by the health insurance industry. That's a story for another day. But it's true if you must use insurance, your search might be more specific. There are still many therapists in network, it's just a matter of finding them. With telehealth, you can access therapists across the state.

If you have out of network benefits or the ability to invest in your treatment, many qualified therapists in Cincinnati do have availability. Unfortunately, we don't have one centralized directory so it can be hard to find them. There are a few online directories, but it seems every couple of years a problem pops up or things change and therapists migrate off of that directory.

So how do you find a counselor in Cincinnati? Search engines can help, so if you are searching for something specific like anxiety therapist in Cincinnati, websites for therapists who specialize in anxiety will pop up. Most of us are online, although there still are a few out there who get referrals from word of mouth without a web presence.

You can also ask friends, family, or medical professionals if they know any good therapists. I always recommend calling a few to do a quick phone consultation and see who you fit best with. And most good therapists can help refer you on if you're looking for something they can't offer, like a specialist. We have networks of therapists we refer out to, and I've never had a problem finding someone with availability.

Myth 2: Therapy is for People with Severe Debilitating Anxiety

Although we've come a long way, there is still a big stigma attached to mental health for many people. Or sometimes we dismiss or invalidate our own struggles, thinking therapy should be reserved for people who are struggling more than we are. But the truth is, even if you are still functioning with anxiety or depression, it doesn't mean you don't deserve help.

Many people come to therapy, or continue on after they get better, to work on personal growth or maintenance of their mental health. Psychotherapy can be super helpful for accountability and working on personal goals. I see many people who are functioning very well on the outside, but can use the support in an objective confidential space to process thoughts and feelings.

Myth 3: Anxiety Therapists Only Engage in Passive Listening

There's this myth from the old days that a psychotherapist will sit silently and take notes while you talk, quietly judging until maybe offering some advice at the end. That is not at all how most therapists work these days. The counseling relationship is collaborative, and you're seen as the expert in your own life. The therapist has had training and experience in helping people along in solving problems or processing feelings, but we are humans too and not any better than anyone else. A good therapist’s first response should be empathy for your struggle, and confidence that you can feel better.

It helps during the consultation to say what you're looking for in therapy. Some people really are needing someone to just listen. Others may want more direction or help with solutions. Therapy should be tailored to what you need, and this might change over time.

Myth 4: Alternative Methods Surpass the Expertise of an Anxiety Therapist in Cincinnati

Going to the gym or talking to friends is just as good as therapy, right? While those things are important and helpful, if you're still struggling then it might be time for therapy. The difference is that in therapy, that time is to only focus on you. Your therapist doesn't need you to reciprocate the friendship, and whatever you do in your life doesn't affect your therapist like it does your friends and family. We also process thoughts and consider different ways of looking at situations, practice new skills, and set specific goals to work towards. So while venting can feel better in the moment, therapy is about change.

The gym is great for coping and to boost your mental health overall, but it's not looking at your patterns in relationships, exploring what changes to make at work, or learning communication skills.

Rapid-fire Myth Busting: Insights from Your Anxiety Therapist in Cincinnati

Will my therapist judge me? If your therapist is judging you, they're not the right one for you. Most of us understand that we're all equally human, and your struggles are often a normal response to trauma or overwhelming stress, and not having enough support or coping skills. It's never a failing on your part.

Will I be in therapy forever? If you come to therapy with specific goals, your therapist should put those in the treatment plan so you can work towards them and plan for ending therapy. While you can choose to be in therapy long-term, if you aren't getting better then this is a conversation to have with your therapist about what else might be contributing and if anything needs to change.

Does going to therapy mean I'm crazy? Again this is stigma. Therapy is for everyone. Your therapist should be in therapy or have done work in therapy. We all have our “stuff.” There can also be a fear of disclosing scary things like intrusive thoughts or suicidal ideation. Any good therapist is going to want you to talk about these things, and understand that they don't make you “crazy.” Your therapist should tell you ahead of time what types of things will trigger something like a hospitalization so you can have informed consent, but also to know that you can be honest so your therapist can help you.

Ready to challenge misconceptions about therapy and reclaim control over your anxiety? Schedule your free 15-minute consultation with an experienced online anxiety therapist in Cincinnati today. Online counseling in Indiana and Ohio. Or call/text 513-461-2045.

Breaking Down the Benefits of Cognitive Behavioral Therapy for Depression in Cincinnati

Introduction: Understanding Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy is based on the theory that our thoughts affect our feelings, which then affect our behaviors and symptoms. If our thoughts aren't really accurate, we can feel bad, and it can become a cycle. So in cognitive behavioral therapy, we work on the thoughts in order to change the feelings.

By using worksheets and repetition, we change the negative thinking habits of the brain. The behavioral part will include coping skills or changes in our routine which will also improve how we're feeling.

How CBT Addresses Depression: An Overview

Depression can mean one depressive episode, recurrent episodes, or persistent symptoms. A clinical diagnosis would include having some of the following symptoms: depressed mood, loss of interest and pleasure, weight loss or gain, slowed thought or movement, fatigue, feeling worthless or inappropriate guilt, difficulty concentrating, and thoughts of death or suicide.

CBT therapy for depression looks at how your thoughts are impacting your depression. For instance, if you think “I'm a failure,” you're probably going to feel pretty bad. In CBT, we first identify what you're thinking, then analyze whether it's true based on evidence. So for this example, we might gather information about what you've failed at, what successes you've had, and come up with a more realistic way of viewing yourself. By repeating this process, we reinforce new thought habits that are more neutral and realistic. We also work on getting out of the cycle of rumination.

The other part of CBT treatment for depression will be the behavioral piece. There are exercises and assignments that will also help to lift your mood. So by changing what you're thinking and what you're doing, you change how you're feeling.

Tailored Treatment: Personalized Approach to Depression Therapy in Cincinnati

It helps to have a whole-person view for depression treatment. For instance, before going gung-ho on only therapy or only medication, it's standard practice to rule out any medical causes for the symptoms. Many medical conditions or medication side effects can overlap with depression symptoms, so it's good practice to have your doctor evaluate your symptoms.

It's also helpful to assess whether there are problems that are contributing to the symptoms, and whether those problems can be solved. It's important to look for things that might get in the way of solutions and plan for those (like getting childcare so you can exercise, or asking a friend to come over for dinner so you'll eat).

Sometimes the thoughts you have are accurate and are depressing (like with grief or trauma). So it may not be about challenging those thoughts, but processing and finding a more adaptive way to move forward.

Evidence-Based Benefits of CBT for Depression

CBT is often recommended for depression because it has been studied a lot and has been found to be effective for depression for many people. The behavioral part like adding in exercise, which has been found to be helpful for depression, increases the effectiveness.

I was originally trained as a CBT therapist, and though I've had training in several other types of therapy, I have always kept it as my base. I've seen it help a lot of people. Getting the basics of CBT can be so helpful for everyone to learn. I often start off new clients with CBT and then add in other strategies as we go.

Accessing Cognitive Behavioral Therapy in Cincinnati

Many therapists have some basic understanding of CBT because it's been around as an evidence-based practice for so long. And honestly, insurance providers only reimburse for specific types of therapy and CBT is always one of them, so that drives a lot of the interest in practicing it.

Therapist training in CBT varies. Some have only gotten an introduction to it in grad school, and some get extensive training. For instance, my internship was solely focused on the model using the manualized approach, and I've been trained in Trauma-Focused CBT and CBT for Insomnia.

In terms of how to find a cognitive behavioral therapist in Cincinnati, you can search CBT therapy in your location or use a directory with a filter for CBT. You can also ask for referrals from your doctor or friends or family. You can reach out to some therapists and ask what type of therapy they do and if they do CBT specifically, and how they do it. Therapists can range from just talking about negative thinking, to only using CBT “by the book” and nothing else.

Success Stories: Real-life Examples of CBT's Impact

Some rewarding experiences with CBT include having someone come in feeling completely down on themselves, with all sorts of negative thoughts and assumptions about what others are thinking about them. Through CBT they realize that the thoughts weren't actually true and they're able to start thinking more clearly and moving forward, doing things that are good for them and feeling better. Seeing someone crawl out of that hole of depression is amazing.

Another example is how CBT can help relationships. We often make assumptions about someone's words or behaviors without investigating first. I've had someone come to therapy feeling so bad about their relationship, but when we start investigating if their thoughts are true, it shifts the whole dynamic. Going from assumption to curiosity allows you to communicate effectively.

Example: Partner is quiet and not talking like usual. Assumption is “they're mad at me.” React to that by pulling back or snapping. Find out partner had a horrible day and is really worried about money. That inaccurate thought makes a big impact.

Conclusion: Embracing the Benefits of CBT for Overcoming Depression in Cincinnati

Although CBT may not work for every person or problem, it's a great way for us to think about how we're thinking. That awareness alone is so helpful. I use it daily, like when driving and realizing I'm making a whole lot of assumptions about the person who pulled out in front of me. Once you get in the habit of catching unhelpful thoughts with practice in CBT therapy, you'll be better equipped to stop a spiral and intervene if you find depressive symptoms coming back.

If you're ready to get depression help with virtual Cognitive Behavioral Therapy in Cincinnati, or anywhere in Ohio or Indiana, click here to schedule a free 15-minute consultation. Or call/text 513-461-2045.

The Link Between High Achievement and Burnout: Insights from a Cincinnati Anxiety Therapist

Understanding the High Achiever's Dilemma

If you identify as a high achiever or overachiever, you know this cycle well: Work really hard, go above and beyond, meet the goal or get the grade, feel really good about the work you did, get approval and admiration, and then realize you are exhausted. It feels like sacrificing sleep, exercise, hobbies, socializing, and relaxation is “worth it” for this moment of accomplishment. But somewhere in the back of your mind, you wonder if the effort you put in was really necessary. Did you really have to go “all out” on every single assignment or project? Does it actually matter?

The Toll of Constant Striving: Recognizing Burnout

High achievers can find themselves in this cycle where they go hard on something, like in college powering through the semester. Or working really hard on a project, maybe aiming for a promotion. And the achievement often comes, and it feels good. But it doesn't last, and the cost is often feeling bone tired, disconnected from your relationships, and feeling like you're so out of balance you need a month-long retreat to recover.

The problem is, this pattern repeats itself almost automatically. Before you know it, whether you got a few slow weeks or not, you're on to the next target. Burnout can become severe when you no longer feel engaged with the work you're doing, and you start going through the motions. You might start having existential thoughts, wondering what the point of it all is and if you'll ever just be happy and find balance long-term.

Unpacking the Factors Contributing to Burnout

Burnout can come from many sources, and often it's a result of asking more of your brain and body than you can sustain. It can be the pressure of multiple roles, like caregiving and parenting with a demanding career. Or managing complex family dynamics while working your way through college. Usually you're not getting the support and recovery you need.

The Importance of Addressing Anxiety and Stress Early

If you're dealing with anxiety on top of your workload, it makes the mental toll so much worse. All of your energy is already going toward your goals, but then you add in your brain worrying about what's going to happen, or telling you you're going to fail. Learning to manage anxiety is essential if you're going to sustain yourself.

Strategies for Managing Burnout

There are a lot of ideas out there for self care, like taking time for exercise and bubble baths. As a therapist, I tend to go deeper than that. If you're going to manage this thing, you've got to be clear on who you are and why you're doing what you're doing. Are you achieving because it's what you've always done and it's who you are? Has the train left the station now that everyone knows you as a high achiever, and you can't ever back off? Are you craving the approval and praise, identifying your value in what you can produce? Does it feel like if you can just get to X, then you can relax?

Seeking Support: How Therapy Can Make a Difference

Therapy is the place to lay it out there and have someone take a big picture look at the problem. A therapist can identify patterns and ask the questions that help you get clear on why you're doing what you're doing. You can then figure out what exactly needs to change in order for you to get out of the cycle of burnout.

Tailored Solutions for High Achievers in Cincinnati

The amazing and scary thing about therapy is it can change your life. Success in therapy might mean being able to manage stress, maintain boundaries, and keep great habits to balance your life. It might also mean realizing you need to deconstruct how you think about yourself and the world. That can lead to making bigger changes. The great thing is, you can process everything in the safe confidential confines of the therapy room. You can explore things with someone whose job it is to support you. This can lead to incredible growth.

It's important to note the difference between therapy and coaching for burnout. A therapist is going to be assessing all factors, including potential mental health diagnoses that are contributing to your decisions and symptoms. Generalized Anxiety Disorder, OCD, ADHD, PTSD, and Bipolar Disorder are some of the common diagnoses that can accompany overachieving and burnout. So it's important to assess for and address any mental health components as you move toward healing.

Conclusion: Prioritizing Mental Well-being in the Pursuit of Success

Taking a step back to explore and align yourself with your core values will ultimately lead to the more tangible solutions. When you're living a life that feels good and sustainable, with support snd recovery built in, you maintain mental wellness. That doesn't mean you never have a busy time or a bad day. But self awareness and intentional planning can allow you to move forward on your path to success (as you define it) without the cycle of going hard then crashing.

If you're ready to find relief from the cycle of high stress and burnout, click here to schedule a free 15 minute consultation, or call 513-461-2045. Online anxiety therapy in Cincinnati, online counseling in Indiana, Ohio, and Florida.

The Role of Cognitive Behavioral Therapy in Treating Anxiety: Insights from a Cincinnati Therapist

Introduction to Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is a therapeutic approach that’s been around for decades. CBT has become one of the most popular techniques to manage anxiety and depression due to being evidence-based as effective. While it isn’t the only effective treatment for anxiety or depression, and it may not be right for everyone, CBT is an approach I typically start with when I’m seeing someone new to therapy.

Understanding Anxiety: How CBT Can Help

The basic idea of CBT is that our thoughts affect our feelings, which then affect our behaviors. Often with anxiety, the way we are thinking about ourselves, a situation, or most things trends toward the negative. By working on those thoughts and also the behaviors, choices, and coping skills, we reduce the anxiety.

The Principles of CBT: Breaking Down Anxiety

The first step is to build awareness of how we’re thinking, and then evaluate if those thoughts are accurate or helpful. So for instance, in social anxiety we may think that someone looking at us is judging us. Often we aren’t even aware of the thoughts going through our head. So we start with awareness, and learning about the ways our thoughts might be off.

Techniques Used in CBT for Anxiety Management in Cincinnati

The next step in Cognitive Behavioral Therapy is to evaluate those thoughts we’re noticing. If we determine the thought isn’t accurate or helpful, we develop an alternative thought. The idea is that our thoughts become habit, so by repeatedly challenging those thoughts, we can start looking at the world more realistically. There are many ways we work through the thoughts, and also behavioral changes that can also reduce anxiety.

Personalized Approach: CBT Therapy in Cincinnati

The first thing any good therapist should do is a thorough evaluation of the anxiety in the context of the whole person. Sometimes there are health issues, situational stressors, or even other diagnoses that might change our approach. Or in some situations, the thoughts are real (like in grief or adjusting to a chronic illness), so we aren’t necessarily challenging them. We also want to determine it’s truly an anxiety disorder, versus something like OCD which may warrant a different technique.

Integrating CBT with Other Therapeutic Approaches

CBT is often great at reducing the overall level of anxiety, and I think it’s a great tool for all of us to learn. I also often use mindfulness and solution-focused techniques as well. So we’re approaching the thoughts, but also increasing our ability to cope and maybe making some changes that reduce our stress.

Finding a CBT Therapist in Cincinnati: What to Look For

If you’re looking for a Cognitive Behavioral Therapist for anxiety, start with any recommendations from friends and family, doctors, psychiatrists, or church leaders. CBT is pretty standard in mental health graduate programs, so most of us are familiar with it. You’ll want to call a few therapists and ask what type of therapy they do, and when you’re searching online or on directories, you can specify CBT.

Conclusion: Empowering Change with CBT

CBT is a great therapy approach for anxiety, and I’ve seen it really reduce distress in a lot of people. It can involve exercises and worksheets, which can help you feel like you’re really working on the anxiety specifically. It isn’t for everyone, and many of us are trained in several approaches we tailor to each person. I start with CBT generally, and then as we get into treatment I’ll use different skills that can build upon that progress as we move forward.

Ready to take control of your anxiety with Cognitive Behavioral Therapy? Click here or call 513-461-2045 to schedule a consultation with an experienced online Cincinnati therapist today and embark on your journey towards a calmer, more empowered life. Online therapy in Indiana and Ohio.

Overwhelmed? Here's Expert Advice from Your Anxiety Therapist in Cincinnati

Your mind is racing, but you can’t get anything done. Thoughts just go in circles without any solutions. There are so many things to do, you don’t know where to start. The only solution feels like dropping everything and driving to the beach, or getting in bed and staying under the covers for days.

Understanding Overwhelm: Insights from Your Anxiety Therapist in Cincinnati

Overwhelm is not a clinical diagnosis, but it can feel all-consuming and never-ending. It usually happens when our tasks, responsibilities, and emotional stressors become bigger than our ability to cope. Typically it’s when life gets out of balance, where there’s not enough down time to recover and we’re asking too much of our brains and bodies.

Sometimes we’re overwhelmed because there’s a problem we don’t know how to solve, or we underestimate our ability to do the thing. Or you’re just so tired your brain has no motivation to figure it out. If you have ADHD, anxiety, or depression, you can be more susceptible to overwhelm. The problems can also be systemic and bigger than you, which can feel helpless (also we might have unrealistic expectations driven by capitalism and patriarchy, but I digress…).

Coping Strategies Recommended by Your Anxiety Therapist in Cincinnati

When you’re in the pit of despair, first you need to recognize the signs. That might be panic attacks, irritability, physical tension, or pessimism. Yelling at your family, road rage, going off on some innocent customer service representative? Warning signs. First, name it and say it out loud. It can help to say it to someone who loves you, even if they can’t fix it. And give yourself compassion and grace for being a human.

Next, write down what’s going on. Journaling can help to process but also get the problems on paper, making them visual and easier to work through.

Once you’ve identified what’s contributing, take the time now to calm your body and mind. It might feel counter-intuitive, as there is so much to do. But you will be more effective once you take a break. Go outside and be in nature, move your body, and eat some good food. Even walking small laps in your house or apartment can get some endorphins flowing.

Music can help. Go to the songs you associate with a better mental state or time of your life. My go-to is the Yin Yang Twins station on Pandora.

Once you get your brain and body in a different state, start looking at the list and developing just one next step you can take on some of the problems. Maybe there’s nothing to do, like for anxiety or grief. So the solution there might be getting help, so write that down. Your brain can relax a little more when there’s a plan for each problem.

Seeking Support: How Your Anxiety Therapist in Cincinnati Can Help

Support is important for all of us, so leaning on friends or family is essential. If your feelings of overwhelm feel more chronic, or keep happening, or if you feel like the stressors “shouldn’t” be so overwhelming, it might be time for a therapist.

A therapist can help by taking a big picture look at what’s going on, and finding effective solutions. We have many techniques to solve problems and help you to cope better. Here’s a plug for seeing a Clinical Social Worker: we’re always going to be highlighting your strengths, looking at resources to connect you with, and considering systems and processes that might need to change.

As an anxiety therapist in Cincinnati, I’ve seen so many people come to therapy completely frazzled and panicking, and leaving calm and confident with a plan to feel better. You might feel like nothing will ever get better, but I know there is hope and growth for everyone.

If you’re looking for help with overwhelm, click here to schedule a free 15 minute consultation with an online anxiety therapist in Cincinnati, with 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.

Demystifying Therapy: Exploring Cognitive Behavioral Therapy (CBT) with Your Anxiety Therapist in Cincinnati

Why would your therapist ask you about socks? Well, unless they’re a creep, it might be a way to explain the type of therapy they do. I use the socks example all the time to demonstrate how Cognitive Behavioral Therapy (CBT) works.

I use CBT in my practice because it’s evidence-based (science backs it up) in the treatment of anxiety and depression. I use other techniques along with it, but I like to start with this because it’s so helpful to pretty much everyone. I’m going to explain the basics of CBT to give you an idea of how it can help. 

Unpacking the 'Sock Question': Understanding CBT Basics with Your Anxiety Therapist

Scenario: It’s a holiday or birthday, and you’re given a gift. You unwrap it, and discover it’s a pack of socks. 
Question: What’s your reaction?

What we’re looking for is the first thought that goes through your mind, and then the feeling that follows. 

I’ve gotten all sorts of responses to this one. When I worked with teens, the response was usually something like, “Socks?! But I wanted an Xbox!” They feel disappointed or mad. Following the feeling is the reaction or behavior. So the teen might say something rude, throw the socks, storm out, or get quiet. 

For me personally, my first thought seeing the socks would be, “Yes!! I love nice socks, and needed some new ones!” I would feel excited and grateful. This just happened recently on Christmas, and I noticed my behavior was to thank the person and start opening them. 

THESE ARE THE SOCKS. THEY’RE THE RIGHT THICKNESS AND SO SOFT!

The CBT Triangle: Thoughts, Feelings, and Behaviors Explained by Your Anxiety Therapist

The socks have no feelings attached to them. The “event” of opening a gift of socks doesn’t have a universal emotion. Socks aren’t good or bad. It’s how we think about the event that determines our feelings, and therefore our actions. 

The “behavior” isn’t always a physical action that you do. It could be a symptom like crying, or a panic attack. It’s basically what happens when you feel that certain feeling. And that can therefore reinforce the original thought, or lead to more.

Therapists will often use a triangle drawing to demonstrate the cognitive model. You might notice that the incident doesn’t end with the behavior, but that the behavior can cycle you back through. Have you ever noticed how you can work yourself up about something, and keep going down the rabbit hole and get even more upset? The cycle isn’t always linear, either. The feeling can then trigger more thoughts, and so on. 

Harnessing the Power of CBT: Practical Techniques for Mental Well-being

In CBT, we look at the content of our thoughts, and determine whether those thoughts are rational or helpful. If they aren’t, we develop alternative thoughts to replace the ones causing distress. With anxiety or depression, our thoughts tend to be distorted in a negative way.

The work is done by using worksheets in between sessions so you can catch yourself in the moment. Over time, you’ll start breaking those unhelpful thought habits and retrain your brain to think more rationally. You’ll also become more mindful of how you’re responding to triggers, which gives you the chance to make a choice in what you’ll do. 

This is a basic overview of the process of Cognitive Behavioral Therapy in my counseling practice. Of course it gets deeper than that, but I find it’s super helpful for everyone to learn about.

Even if you don’t have anxiety or depression, we all have thoughts that drive our feelings and behaviors, and it can really help to be aware of them. Practicing CBT techniques can help you deal with stress, improve your relationships, and even help with road rage!

Ready to explore CBT techniques for managing anxiety or depression? Click here to schedule a free 15-minute phone consultation with and online anxiety therapist in Cincinnati to discover how CBT can support your mental health journey. Online counseling in Indiana and Ohio. Or call/text 513-461-2045.