Search Results

Are social situations a constant source of stress for you? Do you find yourself dreading gatherings, meetings, or even casual conversations? You're not alone. Social anxiety affects countless people, and it can be extremely overwhelming. The good news? You can take steps to conquer it. Understanding Social Anxiety Social anxiety is much more than just shyness or nervousness—it is characterized by an excessive fear of social situations. People with social anxiety often worry excessively about what others think of them and may avoid social interactions to prevent embarrassment or humiliation. Here are some common signs that you might be dealing with social anxiety: Signs of Social Anxiety Excessive Worry: Constantly worrying about upcoming social events, often days or weeks in advance. Physical Symptoms: Experiencing physical symptoms like sweating, trembling, a racing heart, or stomach discomfort in social situations. Avoidance Behavior: Going out of your way to avoid social events, public speaking, or situations where you might be the center of attention. Negative Self-Talk: Engaging in self-criticism and believing others are judging you harshly. Isolation: Withdrawing from social life, which can lead to feelings of loneliness and depression. Before looking into the practical strategies for conquering social anxiety, let's set the record straight: you're not sentenced to a never-ending struggle in social situations. Picture social anxiety as a challenge—a formidable adversary, yes, but one that can be defeated. With consistency and the right tools, you can transform your relationship with social interactions so they can become a source of empowerment rather than apprehension. Here are some potentially beneficial ways to conquer social anxiety: Tips to Overcome Social Anxiety Challenge Negative Thoughts: Recognize and challenge irrational thoughts. Ask yourself if your fears are based on facts or assumptions. Exposure Therapy: Gradually expose yourself to feared social situations. Start with less intimidating scenarios and work your way up. Lifestyle Changes: Prioritize self-care by getting regular exercise, maintaining a balanced diet, and ensuring sufficient sleep. While these lifestyle adjustments can reduce overall stress and anxiety levels, they may also be a useful segue to incorporate more exposure to social situations when implemented. Professional Help: Therapy can be particularly effective in treating social anxiety. A therapist can provide guidance and support that is tailored to your specific needs. When to Seek Professional Help While self-help strategies can be effective, it's essential to know when to consult a mental health professional. You might consider seeking help if: —You're experiencing severe emotional distress, depression, or substance abuse issues alongside social anxiety. —Your efforts to manage social anxiety on your own aren't yielding positive results. In Conclusion Recognize the signs. Apply strategies. Seek the support you need. The process of conquering social anxiety may have its challenges, but it's a process towards improved well-being and fulfilling social interactions that is entirely within reach. You can regain confidence and achieve a future where you dictate the terms, not your fears. Interested in exploring therapy for managing social anxiety? Reach out to PSYCHē for more information, learn more about our expert therapists, or book a consultation online today. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

In our digitally-driven world, social media is a double-edged sword, offering connectivity, yet at the potential cost of negative mental health side effects. This overview will look into the nuanced impact of platforms like Facebook, Instagram, TikTok, and Twitter on our emotional wellbeing. This will also discuss some signs of unhealthy social media use and how to navigate negative impacts through effective strategies for a more balanced and mentally healthy relationship with social media. Impacts of Social Media on Mental Health If you spend too much time on social media and feel frustrated, dissatisfied, sad, or lonely, now is perhaps the time to analyze your social media engagement. We, as human beings, are social creatures and need others' companionship to thrive. Our connections greatly affect our mental health. A good social relationship reduces anxiety, stress, depression and adds years to your life by preventing loneliness. On the other hand, a lack of healthy social connections can be a severe threat to emotional and mental health. We rely on social media platforms like Twitter, Instagram, Snapchat, and Facebook to connect with others. Although all of these are beneficial in some ways, social media can never be a substitute for human connections in the real world. In-person contact is vital to activate hormones that reduce stress and allow you to feel joy. Spending large amounts of time on social media leads to mental health issues like depression and anxiety. Harmful Social Media Patterns Everyone has their frequencies to spend time on social media; often, you check for updates or make posts to indicate your use, but how this usage impacts your mood is the concern. For instance, it may be trouble if social media usage causes you to distract from work, ignore real-life relationships, or make you angry, jealous, or depressed. Also, if you turn to social media because you feel lonely or bored, or have patterns of posting inflammatory content, this may be a sign that you are participating in harmful social media habits. Unsure if your social media habits are negatively impacting your mental health? Consider the potential signs below. Signs that your mental health may be negatively impacted by social media: You spend excessive time using social media than spending time with real-world friends. Using social media has become very popular even if you are out with your family or friends. You constantly check social media and feel like others are having more fun than you. You often compare yourself with others on social media, feel low self-esteem, or get into an inferiority complex. You become worried about cyberbullying that you can’t control what people post about you. You feel distracted at work because you have to post regular content, get likes or comments, or quickly respond to friends' posts. You can’t manage time for self-reflection as you are more engaged with social media and have little or no time left to reflect on you, your thinking, or your actions — the most important things that help you grow as a person. Engage in risky behavior. For instance: cyberbullying others, posting embarrassing content to get more likes or shares, engaging in dangerous pranks, getting into heated online arguments You are experiencing sleep problems. You might be checking social media first thing in the morning and the last thing at night, or even when you wake up at night. The phone's light interferes with your sleep, which can seriously affect your mental health. You feel an increase in depression or anxiety symptoms. Instead of overcoming them, you feel more sadness and feel lonelier. How to Cope Change Your Focus Focus on your motivation to log in; this helps you avoid many negative aspects of social media and can improve your mood. This way, you will also spend less time on social media. Use social media for specific purposes like to contact a friend who is ill, find some information, or share your family photos. If you're logging in just because you're bored or want to see likes from the previous post, your experience may be very different. The next time you use social media, just focus on your motivation to log in. You may ask these questions yourself: Are you using social media as a real-life alternative? Are you an active user? Does social media make you feel frustrated about your life? Decrease Social Media Usage A study from the University of Pennsylvania shows that decreasing the use of social media to 30 minutes daily decrease sleep problems, depression, anxiety, loneliness, and FOMO levels. But to improve your mental health, you don't have to cut back on your social media use. The same study concluded that just paying more attention to your use of social media can benefit your focus and mood. Reducing the use of social media to 30 minutes daily may seem a tiny target, but we can still benefit from it. With the emergence of new apps like the Truth social media platform, Get social media platform and DWAC, its more important than ever to stay focused and conscious of these habits. Spend Time with Offline Relationships To be healthy and happy, we need the face-to-face company of our loved ones. Ideally, social media helps in the best manner to connect with real-life relationships. But virtual connections are not healthier than real-life friendships in your life; there are various ways to have more beneficial connections without relying on social media. You can set aside some time to interact with your loved ones every week. Arrange a meet-up with your friends for face-to-face interaction. Find a hobby that you enjoy and join a group of like-minded people you meet regularly. If you don't have someone to spend time with, contact someone you know, or you may interact with strangers. Connect with the people you meet on the coffee shop, public transport, or grocery store. Practice Mindfulness Comparing yourself with others keeps you focused on the frustrations and disappointments of life. By practicing mindfulness, you can be more focused in the present moment, avoid negative thoughts and improve your overall mental health. Practice Gratitude Practicing gratitude for things you have can relieve the frustration, anxiety, and dissatisfaction caused by social media. Take some time to reflect. Keep a gratitude journal and write three things you are grateful for every day. Write your great memories and people you will remember if they suddenly disappear from your life. Volunteer As human beings, we need social connections for a happy life, so we love to help others. Helping others assists you in improving your relationships with others and makes you feel grateful and more joyful. You can help teens and children to use social media responsibly: First, keep your children away from social media by encouraging them to pursue physical activities including real-world interaction. You can monitor and limit the use of social media of your child. Parental control apps can help you restrict your child's data usage or restrict the use of phone usage to a particular time. Teach your child that social media is far from people's lives. Talk to your child about various issues, like is your child experiencing social anxiety? Are home problems a source of stress for them? Problems with the use of social media can mask deeper issues. Restrict social media until your child has finished their homework, done their dinner, etc. Is social media negatively impacting your mental health or well-being, or that of a loved one? Reach out to PSYCHē for more information, learn more about our expert therapists, or book a consultation online today. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

Let's dive straight into it – performance anxiety can be the unwelcome guest that crashes your moment in the spotlight. Whether you're facing a high-stakes presentation, audition, or exam, it can feel like a surge of anxiety that completely throws you off guard. It's a common experience, and it's important to recognize when severe anxiety becomes a hurdle in your life. Understanding the Mental Health Balancing Act Performance anxiety is more than just those typical pre-event jitters. It's the kind of anxiety that can feel like a severe panic attack, with an overwhelming feeling of anxiety taking over your thoughts and emotions. And while a bit of nervousness can be normal, it's crucial to distinguish when it becomes a problem. When Anxiety Takes Over: Signs of Stress and Anxiety Recognizing the signs of stress and anxiety is vital. If it's keeping you up at night, making you avoid opportunities, or triggering severe anxiety-like panic attacks, it's time to take a closer look. Performance anxiety often manifests through a range of emotional and physical indicators. It's essential to recognize these signs early to address them effectively. Here are some common signs: Signs of Performance Anxiety: Excessive Nervousness: Feeling extremely jittery, restless, or on edge before a performance. Racing Heart: Notable pounding heart or palpitations associated with stress. Sweating Profusely: Overactive sweat glands causing damp palms, forehead, or even excessive perspiration. Trouble Breathing: Shallow or irregular breathing, sometimes leading to shortness of breath. Mental Fog: Difficulty concentrating, racing thoughts, or a blank mind that makes it hard to focus. Negative Self-Talk: A barrage of self-criticism, self-doubt, and persistent negative thoughts. Physical Tension: Muscular tension, trembling, or feeling physically rigid. Upset Stomach: Nausea, stomach cramps, or digestive discomfort. Avoidance Behavior: Trying to dodge or escape situations that trigger anxiety. Panic Attacks: Sudden and intense surges of fear, often accompanied by a feeling of impending doom. Recognizing these signs is the first step in addressing performance anxiety effectively. If you find yourself experiencing these symptoms regularly and they interfere with your life or well-being, it may be time to consider professional guidance through therapy, which can make a significant difference in managing and overcoming performance anxiety. The Therapy Solution for Severe Anxiety Now, here's the game-changer – therapy can be a toolkit for tackling recurrent or worsening performance anxiety head-on. It's not about endless sessions; it's about practical strategies and real-world tools to help you regain your well-being: Cracking the Anxiety Code: Therapy can help you can uncover possible underlying causes of your anxiety, giving you an idea of how to move forward. Upgrading Your Mental Game: Therapy can aid in reshaping negative self-talk into empowering thoughts that can enhance your performance. Facing Your Fears: Exposure therapy can gradually introduces you to anxiety-inducing situations, allowing you to build mental resilience over time. Stay Zen in Chaos: Therapists can equip you with practical relaxation and mindfulness techniques to maintain composure under pressure. Taking Control of Your Performance Anxiety Performance anxiety is a common experience for many individuals, yet it can become problematic if it begins to inhibit your life or harm your well-being. Performance anxiety is a shared experience, but it doesn't have to dictate your life. If you find yourself nodding along, it might be time to consider therapy. The next time you're on the brink of an overwhelming or nerve-wracking moment, remember that there are ways to better manage these uncomfortable feelings. With the right guidance and support, you can become more comfortable with confronting intimidating situations head-on and address them with more confidence. Interested in exploring therapy for managing anxiety? Reach out to PSYCHē for more information, learn more about our expert therapists, or book a consultation online today. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

When it comes to true Obsessive Compulsive Disorder (OCD), not all therapy is the same. The gold standard of psychotherapy for the treatment of OCD is Exposure & Response Prevention (EX/RP) and it is essential to find someone who is trained to do it well. With OCD, alternative models of therapy can actually cause harm. Complicating matters further, clinicians who are unfamiliar with the multiple varieties of OCD often have difficulty identifying the disorder due to lack of training and experience. As seasoned OCD therapists know, patients don't always present as a person who washes their hands repeatedly or lines up shoes with a measuring tape. Subtypes OCD can manifest in a variety of different ways, but always includes thoughts or urges that an individual has attempted to control without success. There are several different themes that obsessions can reflect and few people are aware of all of the variety that exists. Some examples include hoarding, fears of contamination, existential types, homosexual/heterosexual fears, repugnant obsessions, and more. It seems that if it is something that can be thought, there is an OCD version of it. One of the most difficult types of OCD to diagnose is a variety called “Pure-O.” This is basically OCD that involves mental gymnastics instead of physical ones. For more about Pure-O: https://www.intrusivethoughts.org/ What it looks like There are multiple formal instruments that can assist with diagnosing OCD, but the real key is finding someone who knows the subtle way it can hide and how to listen (and watch) for the signs of OCD in an evaluation. It is also common for individuals to be completely unaware that they have OCD. Instead, they think of themselves as chronic worry warts, as “hypochondriacs,” or as a “bad” person who is able to fool everyone around them. The commonality for all OCD is that there is an avoidance of certain internal experiences. Anyone who has OCD has at least one idea, thought, urge, image, sensation, or emotion that they work very hard not to have. They work very hard trying not to have the thought, image, idea, etc. It is exhausting and it takes up a great deal of their mental energy and actual time. The method people with OCD use to stop the process determines what their type of OCD actually looks like. For example, they may have an image of themselves becoming ill and the work they put into it is disinfecting everything, researching illnesses, and avoiding touching people. Another person may have the same fear of becoming ill, but the work they put into it is praying hundreds of times a day, getting tested for illnesses, and checking their blood pressure, heart rate, and temperature daily. The Danger Treating OCD the wrong way can lead to disaster. EX/RP involves identifying the fear and allowing it to be fully present without the individual “doing their usual.” If “their usual” is washing, then they would get dirty instead. If “their usual” is arranging things perfectly, then they would mess them up. If “their usual” is to reassure themselves that they aren’t actually sick, then they would imagine, in excruciating detail, the specifics of having a terminal illness and their own impending funeral. This may sound cruel, but in actuality, the most harmful thing that a treatment provider can do to a person with OCD is reinforce their compulsion by encouraging them to do it, or avoiding it alongside them. Avoidance only leads to worsening of symptoms. Consider this example: A young woman experienced thoughts of harming her child and her “usual” response to the thoughts was to overprotect her child. She hid knives, avoided her child, and made sure she was never alone with her. She was terrified of hurting the baby but had no actual desire to do so, in fact, she spent the majority of her waking hours trying to figure out how to keep the infant safe. When she finally summoned the courage to seek mental health treatment, instead of identifying the issue for what it was and providing her with assistance, her child was summarily removed from her custody. Thankfully, she located a treatment provider who was familiar with EX/RP who was able to coach her through a series of imaginary scenarios in which she killed the baby. Read the last sentence again. What healed her in the end was a combination of imagining horrific scenes involving her stabbing her child along with holding a knife in her hand while her daughter lay beside her. She, nor her thoughts, were dangerous; but she was led to believe differently by the very people who were supposed to help. Imaginal exposure to the idea that was feared (killing her child) combined with exposure to the avoided objects (knife and daughter) led to the alleviation of symptoms and this mother and daughter could go on with their lives without the burden of fear and shame. Conclusion Accurate diagnosis and informed treatment are key. Don’t compromise when it comes to choosing a therapy or a therapist. Although “supportive therapy” may feel good and EX/RP may be uncomfortable, when it comes to the treatment of OCD, it’s like your grandmother used to say, “if it hurts, that means it’s working!” Are you looking for an expert therapist who specializes in Obsessive-Compulsive Disorder (OCD)? At PSYCHē, we have Clinical Psychologists and Licensed Therapists with training and experience in modalities proven to treat OCD. We can pair you with someone near you so you can get started in online therapy. Reach out to PSYCHē for more information, learn more about our expert therapists, or book a consultation online today. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

We've all been there—suddenly, a bizarre or unsettling thought pops into your head seemingly out of nowhere. Maybe it's a vivid image, an irrational fear, or a disturbing scenario that leaves you feeling uncomfortable. These intrusive thoughts can be unsettling, but rest assured, you're not alone. Let’s investigate some common intrusive thoughts and their connection to Obsessive-Compulsive Disorder (OCD), OCD tendencies, and how stress and anxiety can contribute. What Are Intrusive Thoughts? Intrusive thoughts are like the unwelcome guests at a party—they show up uninvited, cause a disturbance, and can be tough to get rid of. These thoughts are often repetitive, distressing, and can range from causing mild to extreme distress. They may involve fears, doubts, worries, or even disturbing mental images. For instance, you might suddenly wonder, "What if I left the stove on?" or have a graphic image of a loved one in harm's way. The Link Between Intrusive Thoughts and OCD Obsessive-Compulsive Disorder (OCD) is one condition closely associated with intrusive thoughts. People with OCD often experience these thoughts, which can lead to compulsive behaviors or rituals as a way to manage the anxiety they cause. For example, someone might repeatedly check if they've locked the door to ease the fear of a break-in triggered by an intrusive thought. Chronic Anxiety and Intrusive Thoughts Chronic anxiety can also be a breeding ground for intrusive thoughts. When our minds are on constant high alert due to chronic stress and anxiety, it's easier for intrusive thoughts to sneak in. The brain's "what if" machine starts churning, leading to a never-ending cycle of worry and rumination. Common Intrusive Thoughts Intrusive thoughts come in many forms, and some are surprisingly common. Here are a few examples: Fear of Contamination: Worries about germs and cleanliness. Harm OCD: Fear of causing harm to oneself or others. Symmetry Obsessions: The need for things to be perfectly ordered. Forbidden or Taboo Thoughts: Inappropriate or morally questionable ideas. Signs of Stress and Anxiety Related to Intrusive Thoughts Experiencing intrusive thoughts can take a toll on your mental well-being. Some signs of stress and anxiety related to these thoughts include: Constant Worry: Feeling anxious or preoccupied with the thoughts. Avoidance Behaviors: Trying to avoid situations or triggers associated with the thoughts. Impaired Functioning: Difficulty concentrating or going about daily tasks due to distress. Managing Intrusive Thoughts While this short overview doesn't replace professional help, there are strategies you can try if intrusive thoughts are causing you distress: Mindfulness: Practicing mindfulness can help you observe these thoughts without judgment. Challenge Negative Thoughts: Question the validity of the thoughts and replace them with more rational ones. Seek Support: Consider therapy to address these specific concerns with specialized support. Conclusion Intrusive thoughts are common, and understanding their connection to conditions like OCD and anxiety can be helpful. It’s important to remember that you aren’t “cursed” with these thoughts forever and it is possible to defeat intrusive thoughts. Addressing these concerns alone may be daunting, which is why it may be beneficial to seek support from a qualified therapist who could provide tools to help manage these unwelcome guests in your mind. If you or someone you know is struggling with intrusive thoughts, we’ve got you covered. Interested in exploring therapy for managing intrustive thoughts? Reach out to PSYCHē for more information, learn more about our expert therapists, or book a consultation online today. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

Within the field of therapy, multiple approaches exist, each tailored to meet the distinct needs of individuals. A common question arises when deciding between joining a skills group or a process group. Both have unique benefits, but understanding their distinct characteristics can be beneficial in understanding the approach that fits your goals best. Let’s delve deeper into the nuanced differences between these two group modalities. Skills Groups: Structured Learning Skills groups are often characterized by their structured and educational approach. They operate like a workshop or a class, focusing on teaching participants specific, practical skills to cope with, manage, and overcome various psychological and emotional challenges. The curriculum might cover stress management techniques, emotional regulation, social skills, or coping mechanisms tailored to specific issues like anxiety or depression. The environment in a skills group is instructional. Participants learn from a facilitator who imparts these coping strategies, offering opportunities for practice and feedback. Interaction among participants exists but is generally directed and managed to maintain the group's educational focus. Process Groups: Emotional Exploration Process groups, contrastingly, are characterized by their focus on emotional exploration and interpersonal dynamics. These groups do not have the structured curriculum of skills groups. Instead, they offer a space for participants to share personal experiences, feelings, and thoughts in a supportive and confidential setting. The facilitator in a process group plays a less directive role, often allowing participants to guide the discussion. The emphasis is on group interaction, fostering an environment of support, feedback, and shared experience. This approach aims to enhance self-awareness, explore relational dynamics, and promote personal growth through shared experiences and insights. The Core Differences Focus: Skills groups center around learning practical coping mechanisms and strategies, while process groups focus on emotional exploration and interpersonal dynamics. Structure: Skills groups are typically more structured, with a set curriculum and explicit goals for each session. Process groups are more fluid, with discussions often emerging organically from participants' shared experiences. Facilitation: In skills groups, facilitators adopt a more instructional role, while in process groups, they act as guides to foster a supportive and interactive environment. Participant Interaction: Skills groups might offer limited interaction as the focus is on learning and practicing new skills. In contrast, process groups thrive on participant interaction, sharing, and feedback. Choosing the Right Fit The decision between a skills group vs. process group ultimately depends on your individual needs, the specific challenges you’re facing, and your goals for therapy. Skills groups can be particularly beneficial for those seeking concrete tools and strategies to navigate their emotional world, while process groups may appeal to individuals interested in exploring their emotional patterns and relational dynamics in depth. Both modalities offer valuable pathways to enhanced well-being, each with its unique approach to fostering personal growth, resilience, and emotional health. It may be beneficial to discuss personal goals with a therapist in order to help you determine which group modality best serves your needs. Our Skills Groups: At PSYCHē, we offer both DBT Skills Groups and RO-DBT Skills Groups. Groups are like a class, not therapy. Learn more about our groups, schedules, or enroll now.

Procrastination is a behavior many are familiar with. Whether it's postponing that doctor's appointment, delaying a challenging project, or waiting until the last minute to complete an assignment, everyone's been there. But have you ever stopped to wonder why humans procrastinate? In this article, we delve deep into understanding the processes behind such behaviors. Let’s go over some connections between anxiety and procrastination, and how understanding this link can pave the way for to prevent the pattern for good. 1. What is Procrastination? Procrastination isn’t just about laziness or poor time management. It's a complex behavioral response that involves postponing tasks we perceive as daunting or unpleasant. While avoiding a task provides temporary relief, it often leads to increased stress as deadlines loom closer. 2. Anxiety: A Key Player in the Procrastination Puzzle Anxiety can be understood as a feeling of unease, worry, or fear. While it’s natural to experience anxiety occasionally, chronic anxiety can interfere with our day-to-day tasks and decision-making. Here's how anxiety ties into procrastination: Anticipation of Failure: For many, the fear of not meeting expectations or facing criticism leads to avoidance. They'd rather not attempt a task than risk failing. Perfectionism: Some individuals set extremely high standards for themselves. The anxiety stemming from the need to be perfect can make starting a task feel daunting. Overwhelm: When faced with a multitude of tasks or a particularly challenging one, the uncertainty of where to start can amplify feelings of anxiety. 3. The Vicious Cycle Anxiety can lead to procrastination, but here’s the catch - procrastination can also intensify anxiety. As tasks are delayed, the pressure of impending deadlines and the accumulating workload can increase stress levels, leading to a recurring loop of anxiety and avoidance. 4. Breaking the Cycle Understanding the link between anxiety and procrastination is the first step. Here are some strategies to consider: Prioritize and Break Down Tasks: Instead of viewing a project as one massive challenge, break it down into manageable bits. This makes starting less intimidating. Set Realistic Standards: While aiming high is commendable, setting achievable goals can reduce the fear of failure. Seek Support: Discussing your anxieties with someone may offer valuable insights and perspective. Interested in exploring therapy for managing anxiety and/or procrastination? Reach out to PSYCHē for more information, learn more about our expert therapists, or book a consultation online today. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

Anger is a universal emotion, experienced by everyone at some point. It is natural, though often misunderstood. While a normal part of life, unmanaged anger can have serious consequences on health, relationships, and well-being. This blog delves into anger's nature and offers practical tips for maintaining composure. Understanding Anger Anger typically arises as a natural reaction to perceived threats or frustrations. It triggers an adrenaline surge, preparing for a 'fight or flight' response. It signals when something might be amiss. The expression of this emotion varies widely, from mild annoyance to intense fury. In today's world, physical confrontation is seldom an appropriate response. Comprehending this emotional response is the initial step in effective management. The Impact of Anger Unchecked anger can cause a host of issues. Physically, it can lead to high blood pressure or heart problems. Emotionally, it might result in stress, anxiety, and depression. Socially, it can harm or strain relationships, leading to conflicts in professional or personal settings. Recognizing Unhealthy Anger The key to change is recognizing problematic anger. It may appear as persistent irritability, frequent outbursts, physical aggression, or a constant sense of anger. Acknowledging these indicators is vital for effective management and intervention. Everyday Strategies for Managing Anger Mindfulness and Meditation: These practices assist in identifying and understanding emotions, providing an opportunity to calm down before reacting. Physical Exercise: Regular activity is an effective method for releasing tension and alleviating stress. Constructive Communication: Expressing feelings calmly and clearly can avert misunderstandings and foster healthier relationships. Creative Outlets: Redirecting anger into creative pursuits like art, writing, or music can be a form of emotional release. Professional Help and Support For those finding anger challenging to handle, professional guidance might be beneficial. Therapists can offer support and tailor specific strategies and coping techniques. Conclusion The goal of managing anger isn't to suppress it, but to understand and handle these emotions in a constructive manner. With appropriate strategies, understanding and responding to anger can lead to more balanced emotions and healthier relationships. Interested in exploring therapy for managing anger? Reach out to PSYCHē for more information, learn more about our expert therapists, or book a consultation online today. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

Navigating the ups and downs of a relationship can be challenging, and sometimes, seeking external help is the best course of action. Couples therapy offers an opportunity for partners to understand and resolve conflicts in a supportive environment, which can help strengthen their relationship overall. In this overview, we’ll explore some common types of couples therapy for those considering which one may be the best fit for their unique relationship. Traditional Couples Therapy Traditional couples therapy, often known as marriage counseling, is a classic approach focused on improving communication skills. It's about learning to listen actively, express needs clearly, and understand each other's perspectives. Therapists help couples identify and articulate their needs, fostering a deeper understanding between partners. Emotionally Focused Therapy (EFT) EFT is a structured approach that helps couples understand and reorganize their emotional responses. It aims to create a secure emotional bond and increase intimacy by focusing on patterns that cause distress and helping partners respond more positively to each other. The Gottman Method Developed by Drs. John and Julie Gottman, this method is renowned for its evidence-based approach. The Gottman Method concentrates on nine components of healthy relationships, known as the Sound Relationship House Theory. It emphasizes managing conflict, fostering admiration, and creating shared meaning. Solution-Focused Brief Therapy (SFBT) SFBT focuses on solutions rather than dissecting problems. It's about identifying what's working well in a relationship and how to build on these successes. This method has been shown to be particularly effective for couples looking for short-term, goal-oriented therapy. Narrative Therapy Narrative therapy allows couples to detach from their problems by seeing them as separate entities. By rewriting their relationship narratives, partners can identify their strengths and rewrite their stories to reflect a more positive and empowering relationship dynamic. Conclusion Understanding these common couples therapy methods can be the first step towards determining how to navigate through challenges and facilitate growth in your relationship. Whether it's through improving communication, deepening emotional bonds, or focusing on solutions, there are various types of therapy styles available that may resonate with your unique relationship needs. Interested in exploring couples therapy? Contact PSYCHē for more information, learn more about our expert therapists, or schedule a consultation online to pursue a healthier, happier relationship. We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.

Grief is not a "one-size-fits-all." It is a universal yet deeply personal and challenging experience to navigate and understand. Various psychological theories provide perspectives through which to view and comprehend the multifaceted nature of grief. This overview assesses the five stages of grief as well as three prominent perspectives: Attachment Theory, Existential Perspectives, and the Dual-Process Model, each of which provide unique insights into the grieving process. The Five Stages Of Grief Denial: Refusing to believe the loss is happening; feeling numb. Anger: Experiencing anger at the loss and its unfairness. Bargaining: Trying to negotiate or bargain, often with a higher power, for a way out of the distress. Depression: Feeling deep sadness and despair about the loss. Acceptance: Coming to terms with the reality of the loss and starting to look forward again. Attachment Theory Developed by John Bowlby, Attachment Theory focuses on the deep emotional bonds we form with significant others in our lives. According to Bowlby, these attachment bonds are crucial to our survival and well-being. When an attachment is severed due to loss, it triggers a profound grief response. This theory delineates grief as a natural consequence of losing someone with whom we have formed a deep, emotional connection. It suggests that the intensity and duration of grief are influenced by the nature of the attachment and the security of the bond formed. In navigating grief, Attachment Theory emphasizes the importance of forming new attachments or relying on existing ones to find support and comfort. Existential Perspectives Existential psychology, with thinkers like Viktor Frankl and Jean-Paul Sartre at its helm, examines human existence, freedom, and the search for meaning. Grief, from an existential viewpoint, is seen as a confrontation with the realities of existence, including life's finiteness, isolation, and meaninglessness. This perspective encourages individuals to find personal meaning in loss and to confront the existential vacuum that grief can create. It posits that through the process of grieving, individuals are presented with the opportunity to engage deeply with existential questions, potentially leading to personal growth and a more profound understanding of their values and beliefs. Dual-Process Model Margaret Stroebe and Henk Schut's Dual-Process Model offers a dynamic view of coping with loss. It proposes that effective grief management involves oscillating between two types of stressors: loss-oriented and restoration-oriented. Loss-oriented activities are those directly related to the loss, such as crying or thinking about the deceased. Restoration-oriented activities involve attending to life changes, taking on new roles, or engaging in new activities. This model suggests that moving between confronting and avoiding grief, rather than focusing solely on one aspect, facilitates a healthier adaptation to loss. It acknowledges that grief is not a linear process but a complex oscillation between facing the reality of loss and finding a way to move forward. Conclusion Understanding the stages of grief as well as the perspectives of grief through the lenses of Attachment Theory, Existential Perspectives, and the Dual-Process Model reflect some of the prominent psychological views of the grieving process. Each theory provides unique insights, from the importance of emotional bonds and the search for meaning to the dynamic balance of confronting and avoiding grief. Recognizing the complexity of grief reflects the individuality of each individual's experience and the various processes through which people navigate loss. If you or a loved one are considering grief support, Contact PSYCHē for more information, learn more about our expert therapists, or schedule a consultation online.

When it comes to improving emotional well-being and enhancing interpersonal skills, Dialectical Behavior Therapy (DBT) stands out as an effective and evidence-based approach. However, within the realm of DBT, there are two distinct variations: Traditional DBT and Radically Open Dialectical Behavior Therapy (RO-DBT). In this blog, we'll explore RO-DBT vs. traditional DBT by going over the key differences between these two approaches and help you determine which one might be the right fit for your specific needs. Traditional DBT: A Brief Overview Traditional DBT, developed by Dr. Marsha Linehan, was initially designed to address emotional dysregulation, self-harm, suicidal ideation, and impulsive behaviors. It consists of four core modules: mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance. Traditional DBT is particularly effective for individuals who struggle with intense emotions, self-destructive tendencies, and impulsivity. RO-DBT: A Fresh Perspective RO-DBT, on the other hand, is a more recent adaptation of DBT, developed by Dr. Thomas Lynch. It targets a different subset of individuals: those who experience excessive self-control, perfectionism, and a strong need for social approval. RO-DBT emphasizes the importance of flexibility, open-mindedness, and social connectedness. It incorporates a distinct set of skills and principles to help individuals become more receptive and open in their interactions. Key Differences Target Population: Traditional DBT: Aimed at individuals with emotion dysregulation, impulsive behavior, and self-harm tendencies. RO-DBT: Geared towards those with overcontrolled traits, including perfectionism and social inhibition. Core Principles: Traditional DBT focuses on managing intense emotions, improving emotional regulation, and reducing self-destructive behaviors. RO-DBT emphasizes radical openness, social signaling, and emotional awareness to enhance social connections and reduce excessive self-control. Treatment Focus: Traditional DBT addresses issues related to crisis management and self-harm reduction. RO-DBT targets long-term changes in personality traits and social functioning. Choosing the Right Approach Determining whether Traditional DBT or RO-DBT is the right fit for you depends on your specific challenges and goals. Here are some considerations: If you struggle with intense emotions, impulsivity, and self-destructive behaviors, Traditional DBT may be more appropriate for addressing these immediate concerns. If you find yourself excessively focused on self-control, perfectionism, and have difficulty connecting with others, RO-DBT may offer valuable insights and skills to enhance your social interactions and overall well-being. Seeking guidance from qualified professionals who can help point you in the right direction regarding treatment suggestions is a crucial in making an informed choice about which approach is the best fit. Conclusion Both Traditional DBT and RO-DBT are powerful therapeutic approaches within the DBT framework, but they cater to different sets of challenges. The decision on which one is right for you should be based on your specific emotional and interpersonal struggles. In order to determine which approach is best for you, it’s important to discuss options with a licensed professional or a DBT certified therapist. That’s where we come in. At PSYCHē, we have certified DBT therapists as well as certified RO-DBT therapists who can assess your individual needs and provide personalized recommendations. Reach out  for more information or book a consultation online  today. We offer multiple DBT Skills Groups  as well as an RO-DBT Skills Group . Groups are like a class, not therapy. Click the link to enroll in a group  today.

Autism Spectrum Disorder (ASD) in adults is a topic that's gaining more attention and understanding in recent years. This condition, often diagnosed in childhood, continues into adulthood in various forms. ASD in adults presents unique characteristics and experiences for each individual. This blog aims to provide a general overview of Adult ASD with insights for further understanding and support. Understanding Adult ASD ASD is not just a childhood condition; it extends into adulthood with varied presentations. ASD is a developmental disorder that affects communication, behavior, and social interaction. In adults, it manifests in ways that can be both subtle and more prominent. Adult ASD doesn't come with a one-size-fits-all checklist—some adults with ASD excel in specific areas, while others might find social interactions challenging. Recognizing unique differences is key to understanding the spectrum. Key Characteristics of Adult ASD Social Interaction Difficulties: This can include challenges in reading social cues, difficulty in maintaining conversations, or feeling overwhelmed in social settings. Focused Interests and Hobbies: Many adults with ASD have intense interests in specific topics, leading to a deep, comprehensive knowledge in those areas. Routine and Structure Preference: A strong desire for predictable routines and environments is common, with changes potentially causing stress or discomfort. Sensory Sensitivities: This involves heightened reactions to sounds, lights, textures, or tastes. The Spectrum Nature of ASD ASD is a spectrum, meaning symptoms and their severity vary widely from person to person. Some individuals may lead independent lives with minimal challenges, while others might require more support in their daily activities. The Impacts of Understanding ASD Personal Insight: It helps individuals understand their unique challenges and strengths. Improved Relationships: Knowledge of ASD can improve relationships through better communication and understanding. Inclusive Practices: Greater awareness can lead to more accommodating and supportive lifestyles for those with ASD. Support For those seeking support or a deeper understanding of Adult ASD, consulting with professionals who specialize in this area can be beneficial. They can provide personalized assessments, support strategies, and resources tailored to individual needs. Why Professional Diagnosis Matters While recognizing symptoms is helpful, a professional diagnosis is crucial for a comprehensive understanding. A thorough evaluation provides clarity, identifying strengths and areas where support might be beneficial. Conclusion Adult ASD is a multifaceted condition that impacts many aspects of life. Understanding it is important for gaining the right support. An accurate diagnosis of ASD is crucial, providing insights and access to targeted support. At PSYCHē, we offer various comprehensive psychological assessments, including testing for Autism Spectrum Disorder. Learn more about the kinds of testing we offer, reach out to us for more information, or book a consultation online today.