Therapy for Anxiety
therapist for anxiety in Los Angeles, Pasadena, across California & Washington
Anxiety Affects Us All in Different Ways.
Anxiety has a way of manifesting uniquely in each of us. For some, it’s that constant, underlying worry that never quite goes away. For others, it strikes in sudden, intense waves of panic that feel overwhelming. It might show up as restlessness, an inability to focus, or even physical symptoms like a racing heart and shortness of breath. This difference means that no two experiences with anxiety are exactly alike, and understanding this can help you understand your experiences better. At Oak and Stone Therapy, we recognize the importance of understanding how anxiety shows up for you and tailoring our treatment to your personal experiences and needs.
you might be feeling one or more of the following:
Helpless
Anticipatory
Overwhelmed
Impatient
Hypervigilant
Jittery
Apprehensive
Nervous
Tense
Restless
Worried
Fearful
Panicked
Uneasy
On edge
Dreadful
Distracted
Alert
Irritable
Agitated
Stressed
Anxiety affects your Body.
Anxiety can stem from various physiological factors, including neurotransmitter imbalances, hormonal changes, chronic medical conditions, and nutritional deficiencies. These factors, alongside lifestyle habits like poor diet, lack of exercise, and sleep deprivation, influence the autonomic nervous system and contribute to anxiety's physical manifestations. At Oak and Stone Therapy, we provide holistic support and collaborate with medical professionals to rule out possible medical conditions that may contribute to anxiety to ensure comprehensive care.
you might be experiencing one or more of the following:
Racing or pounding heart.
Irregular heartbeats or the feeling that your heart is skipping beats.
Difficulty breathing or feeling like you can’t get enough air
Hyperventilation or shallow quick breaths
Muscle tightness, often in the neck, shoulders, and back
Nausea, feeling queasy, or having an upset stomach
Digestive issues, such as bloating, diarrhea, or constipation
Having difficulty feeling rested
Lightheaded, dizzy, or faint
Frequent tension. headaches, or migraines
Excessive sweating, often unrelated to temperature or physical exertion
Hot flashes, or sudden feelings of heat usually in the upper body
Feeling the need to urinate more frequently
Unusual dryness in the mouth
Fatigue without much physical exertion
Trouble falling asleep and/or staying asleep
Anxiety can significantly alter daily behaviors, leading to avoidance, procrastination, compulsive actions, sleep disturbances, heightened vigilance, and self-soothing behaviors. Recognizing these patterns is crucial for effective anxiety management. At Oak and Stone Therapy, we help you understand how your behaviors reflect your needs and develop healthier coping strategies.
Anxiety affects your behaviors.
you might be coping in one or more of the following ways:
Avoiding social interactions and situations, leading to isolation.
Frequently putting off tasks or responsibilities due to fear of failure or inadequacy.
Avoiding places, people, or activities that may trigger anxiety.
Frequently seeking reassurance from others about various concerns.
Excessive preparation or planning to avoid potential problems.
Using substances, such as alcohol or drugs, as a way to cope with or numb anxious feelings
Overeating or undereating
Being hard on yourself for making mistakes
Being rigid about rules and expectations, having difficulty with being flexible
Engaging in repetitive behaviors or rituals to reduce anxiety (common in obsessive-compulsive disorder)
Immersing yourself in work or tasks to distract from anxious thoughts
Engaging in repetitive motions like tapping, leg shaking, or hair twirling
Fidgeting, pacing bath and forth, having difficulty being still
Becoming easily irritated or agitated, often lashing out at others
Frequent episodes of crying, sometimes without a clear reason
Being excessively critical of yourself, striving for perfection
Controlling tendencies within your relationships
Sensitivity to sounds, visual cues, and any sensory stimulation
Anxiety fuels negative thought cycles: worst-case scenarios, relentless worry, self-doubt, and constant vigilance, resulting in mental exhaustion. You may find yourself stuck in a cycle of self-criticism, overthinking every action and doubting your worth. Anxiety can also make you hypervigilant, always on the lookout for potential threats, which can be mentally exhausting. Understanding these thought patterns is crucial, as it allows you to seek the right help and strategies to manage your anxiety effectively. At Oak and Stone Therapy, our anxiety therapists employ mindfulness, somatic interventions, and practical tools, targeting the core beliefs and emotions that drive anxiety, rather than temporary fixes.
anxiety affects your thoughts.
you might be ruminating over one or more of the following thoughts:
"What if something bad happens?"
"I can't handle this."
"Everyone is judging me."
"I'm going to fail."
"I can't stop worrying."
"What if I make a mistake?"
"Everything feels overwhelming."
"Something's wrong with me."
"I'm not good enough."
"I have to be perfect."
"Why can't I relax?"
"What if I lose control?"
"I can't trust anyone."
"I'm going to embarrass myself."
"I don't know what to do."
"What if I can't breathe?"
"I can't focus on anything."
"I'm always nervous."
"I feel like something terrible is about to happen."
"Why can't I just be normal?"
faqs about anxiety therapy
-
Our approach to anxiety therapy as a therapist involves several key components:
Recognize the Symptoms
Anxiety can manifest in various ways, including your physical body, spiritual body, emotions, mind, and behaviors. Being able to identify the full picture is crucial for accurate diagnosis and treatment planning.
Understand the Causes
Anxiety can be caused by a combination of genetic, biological, psychological, social, and environmental factors. It's important to consider your family history, any chronic illnesses, life changes, trauma, and stressors that may contribute to your anxiety.
Assess the Impact
We want to evaluate how anxiety affects your daily life, relationships, work, and overall well-being. Understanding the severity and impact of anxiety can help tailor the treatment approach to the your specific needs.
Develop a Treatment Plan
Create a comprehensive treatment plan that may include psychotherapy, medication, lifestyle changes, and support systems. Collaborate with you to set realistic goals and monitor progress.
Map out your cycle of underlying emotions, coping mechanisms, and impact on yourself and relationships.
Gaining awareness of the pattern of how you specifically experience your pain and cope can offer important insight to what your treatment involves.
Provide Psychoeducation
Educate you about anxiety, its causes, symptoms, and treatment options. Support you in gaining insight to your history with your pain and coping mechanisms.
Implement Experiential Exercises to Reclaim New Messages about your Pain
As therapists, we use our intuition, expertise, and creativity to help you to address your pain with new messages, stories, and truths so that you can live the life your deserve.
Introduce New Coping Strategies
Teach you new self-care practices and coping strategies to manage your symptoms. This may include mindfulness, exercise, healthy eating, and stress management techniques.
Practice
Practice and integrate what you have learned in therapy, in different settings and situations from your everyday life until your new positive self-talk and coping mechanisms become automatic and more natural.
-
1. Reach out to a therapist and/or psychiatrist to start your healing journey.
Therapist/Counselor: A mental health professional can provide strategies and support through therapy.
Psychiatrist: Medication might be necessary and should be managed by a psychiatrist.
2. Build a Support System
Talk to Trusted People: Open up to friends or family members who can offer emotional support.
Support Groups: Joining a support group can help you feel less isolated and provide a sense of community.
3. Lifestyle Changes
Exercise Regularly: Physical activity can boost endorphins and improve mood.
Balanced Diet: Nutrient-rich foods support overall health, including mental health.
Adequate Sleep: Establish a regular sleep routine to ensure you're getting enough rest.
4. Mindfulness and Relaxation
Meditation: Helps manage stress and improve emotional well-being.
Breathing Exercises: Simple techniques to calm the mind and body.
5. Healthy Coping Mechanisms
Creative Outlets: Engage in activities like drawing, writing, or playing music.
Hobbies: Pursue interests that bring you joy and provide a sense of accomplishment.
6. Set Realistic Goals
Small Achievements: Break tasks into smaller, manageable steps to avoid feeling overwhelmed.
Celebrate Success: Acknowledge and reward yourself for each accomplishment.
7. Limit Stress
Identify Stressors: Recognize and try to reduce sources of stress in your life.
Time Management: Plan and prioritize tasks to avoid feeling overwhelmed.
8. Avoid Substance Use
Limit Alcohol: Alcohol can worsen depression symptoms.
Avoid Drugs: Drugs can have a negative impact on your mental health.
9. Positive Thinking
Challenge Negative Thoughts: Replace negative thoughts with positive, realistic ones.
Gratitude Practice: Focus on positive aspects of your life and express gratitude regularly.
10. Consider Alternative Treatments
Acupuncture: Some find relief through holistic treatments like acupuncture.
Supplements: Consult with a healthcare provider about potential supplements, like omega-3 fatty acids.
Remember, everyone's journey with anxiety is unique, and finding the right combination of strategies can take time. It’s important to be patient and compassionate with yourself throughout the process.