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Month: September 2023

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Health

Assessing for anxiety and comorbidities with perfectionism and ADHD

anxiety

How do you know if you struggle with anxiety?

Do you often find yourself feeling restless or on edge?

Are you experiencing frequent episodes of excessive worrying or racing thoughts?

Do you often feel fatigued or have difficulty concentrating?

Do you find it difficult to control your worry, even when you know it’s excessive?

Are you experiencing irritability, restlessness, or feeling easily overwhelmed?

Do you often have trouble falling asleep, staying asleep, or have restless, unsatisfying sleep?

Do you find yourself avoiding certain situations or places due to fear or anxiety?

Are you frequently experiencing muscle tension or physical symptoms such as headaches or stomachaches?

Do you often experience a sense of impending danger, doom, or panic?

Are you having difficulty with your appetite or experiencing sudden weight loss or gain?

Do you struggle with anxiety and want to explore the various treatment options available to you? Well, you’re in luck,because today we’re going to discuss some of the most proven approaches for mental health therapy services in Virginia, North Carolina and the many other states we serve.

 

Treatment Modalities:

One favored treatment option for anxiety is cognitive-behavioral therapy which helps individuals identify and change negative thought patterns. Acceptance and Commitment Therapy promotes acceptance of your feelings and values-driven actions to overcome anxiety. Another treatment option is exposure therapy which involves gradually facing fears or triggers in a controlled environment to reduce anxiety over time.Eye Movement Desensitization and Reprocessing (EMDR) is a popular modality that helps process traumatic experiences, reducing anxiety symptoms. Mindfulness-based therapies, such as mindfulness-based stress reduction, can teach you to be present in the moment and manage anxieties more effectively. Dialectical Behavior Therapy combines mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness techniques to tackle anxiety. Experiential therapy allows individuals to express and process their anxiety through creative outlets like painting, drawing, or sculpting.

Another effective treatment for anxiety is medication, such as selective serotonin reuptake inhibitors, which can help regulate brain chemistry. For some people, natural remedies like herbal supplements, CBD oil, or aromatherapy can help alleviate anxiety symptoms.It’s important to remember that what works for one person might not work for another, so finding the right treatment for your anxiety may require some trial and error.

In addition to therapy and medication, practicing relaxation techniques like deep breathing and progressive muscle relaxation can significantly reduce anxiety symptoms. Exercise has also been shown to be an effective treatment for anxiety, as it releases endorphins, the body’s natural feel-good chemicals. Taking care of your physical health through proper diet and sleep can also have a positive impact on anxiety symptoms. Alternative therapies like acupuncture, yoga, and meditation have also been found to be helpful in managing anxiety symptoms.

These are just a few examples of therapy modalities and tips that have been proven effective for anxiety treatment, but it’s essential to find the one that works best for you. Remember, everyone’s journey is unique, and it’s important to consult with a mental health professional to determine the most suitable approach for your specific needs. Support groups can provide a sense of community and validation, allowing individuals with anxiety to share their experiences and learn coping strategies from others.Don’t let anxiety hold you back; explore these therapy modalities and take the first step towards a happier and more relaxed life.

 

How perfectionism can contribute to Anxiety:

Do you often find yourself caught in the endless pursuit of perfection, feeling anxious and overwhelmed?

Perfectionism can fuel anxiety by setting unrealistic expectations and placing immense pressure on us.The constant need to be flawless can lead to heightened levels of anxiety and fear of failure.When we strive for perfection, we are essentially chasing an unattainable goal, which can be mentally and emotionally exhausting.The fear of making mistakes and not living up to our own impossibly high standards can trigger anxiety symptoms.Perfectionism often stems from a deep-rooted fear of judgement and criticism from others.We may fear that if we are not perfect, we will be rejected or deemed inadequate.The constant pursuit of perfection can drain our energy and prevent us from enjoying the present moment.

Anxiety is often a result of worrying about the future and dwelling on past mistakes, which perfectionists tend to do.Recognizing that perfectionism is not a healthy or sustainable way to live is the first step towards managing anxiety.By accepting that nobody is perfect and that making mistakes is a natural part of life, we can alleviate some of our anxiety.It’s important to challenge our perfectionistic tendencies, embrace imperfections, and focus on progress rather than flawless outcomes.

  • Setting realistic goals and practicing self-compassion can help reduce the anxiety that stems from perfectionism.
  • Learning to let go of the need for control and embracing uncertainty can also alleviate anxiety caused by perfectionism.
  • Understanding that mistakes and failures are opportunities for growth can help shift our mindset and reduce anxiety.
  • Taking small steps towards overcoming perfectionism can lead to increased self-acceptance and a decrease in anxiety levels.
  • Breaking tasks into manageable chunks and celebrating progress along the way can help alleviate the pressure of being perfect.
  • Seeking support from loved ones, therapists, or support groups can provide a safe space to discuss fears and anxieties related to perfectionism.
  • Putting less emphasis on external validation and learning to value ourselves for who we are, flaws and all, can contribute to reducing anxiety.

Remember, it’s okay to strive for excellence, but it’s important to prioritize our mental and emotional well-being over perfection.

By embracing imperfection and focusing on growth rather than flawless performance, we can find peace and ease in our lives.

 

Have you ever wondered how ADHD and anxiety are connected?

Well, let’s dive in and explore this fascinating topic. ADHD, or Attention Deficit Hyperactivity Disorder, is a neurodevelopmental disorder that affects both children and adults. It is characterized by difficulties with attention, hyperactivity, and impulsivity.

Anxiety, on the other hand, is a mental health condition that involves excessive worry and fear.Many individuals with ADHD also experience symptoms of anxiety. In fact, research suggests that up to 70% of people with ADHD also have anxiety. The relationship between ADHD and anxiety is complex and bidirectional. This means that having ADHD can increase the risk of developing anxiety, and having anxiety can worsen ADHD symptoms.

One reason for this connection is that both ADHD and anxiety involve dysregulation in the brain’s executive functioning. Executive function refers to a set of cognitive skills responsible for organizing and managing information. When these skills are impaired, it can lead to difficulties with attention, planning, and decision-making. Both ADHD and anxiety can disrupt executive function, making it harder for individuals to stay focused and calm.

Another factor contributing to the link between ADHD and anxiety is genetics.Research has found that individuals with a family history of ADHD or anxiety disorders are more likely to develop both conditions.

Additionally, environmental factors such as trauma or chronic stress can also contribute to the development of ADHD and anxiety.

It’s important to note that not all individuals with ADHD will develop anxiety, and vice versa.However, recognizing and addressing symptoms of anxiety can greatly improve the quality of life for those with ADHD.

 

Treatment Modalities:

Treatment for ADHD and anxiety often involves a combination of medication, therapy, and lifestyle modifications. Medications such as stimulants and selective serotonin reuptake inhibitors (SSRIs) can help manage symptoms of both conditions.

Cognitive-behavioral therapy (CBT) is a common therapeutic approach that can teach individuals coping mechanisms and help reframe negative thought patterns.Lifestyle modifications such as regular exercise, healthy eating, and stress management techniques can also be beneficial.Seeking professional help from a healthcare provider is essential for a comprehensive treatment plan.They can assess and diagnose both ADHD and anxiety and create an individualized approach to address the unique needs of each person.Remember, managing ADHD and anxiety is possible, and with the right strategies, individuals can lead fulfilling and balanced lives.  If you are looking for a mental health counselor in Virginia, North Carolina or any of the other states we serve, please visit our website at www.myndworx.net to talk to someone about scheduling an appointment.

Categories
Health

Learning to Recognize Your Shadow Self

Maybe you have been hearing a lot about the shadow self lately and you have been wondering, “what is the shadow within”, and “how can I identify my shadow self”?  The shadow self is an inner part of you that you hide from yourself and the world.  You can recognize your shadow in your feelings about other people and this is enacted in a behavior called projection.

Projection is your judgment of others and the behaviors or characteristics that they display that you despise.  Some examples of the traits that are projected are selfishness, cruelty, entitlement, and many others that are regarded as socially unacceptable or deemed to be “bad” or “wrong”.  It’s an interesting concept that your projection of characteristics onto others is nothing more than a revelation of your own characteristics that you refuse or are unable to recognize for what they are.  By unconsciously suppressing your own undesirable characteristics, you are constantly hiding from yourself and others the shadow that lies within.

Your unconscious is constantly in a battle with your ego to release the shadow and so it seeks out ways to reveal it to you through your perceptions of others.  Meanwhile, your ego is busy trying to convince you that you are a good person, maybe even perfect, and that you have no negative characteristics or that they are minimal compared to others.  By refusing to accept your shadow parts, you are giving them power over you.  Suppressing your shadow is like trying to hold a ball under the water, it is lying just below the surface and occasionally, your strength gives out and the ball pops up for the world to see.  You scramble to push it back down before your dirty little secret is revealed. Another reaction to the revelation of your shadow could be calling it something else or justifying the behavior.  This is known as rationalization.  You may explain away your behavior as being “justified” or you may minimize the importance of your behavior as being “no big deal” or maybe you even blame your behavior on someone else.

This happens because your ego can’t accept that you have these undesirable qualities and must find a way to approve of your undesirable behavior.  “It’s ok because…”, “That’s not what I’m doing…”, or “It’s not the same as…”.Your unconscious mind is continually looking for ways to show you these parts of yourself through the behaviors of others.  The more of your shadow you repress, the more your unconscious mind wants to bring it into the light.  It creates situations for you to be able to recognize your shadow by your own behaviors (“I don’t know why I did/do that”) and your reactions to others (“I can’t believe they did/do that”).  This begins to create a conflict within yourself that starts to affect your physical body with sensations that include fear, sadness, frustration, and others that eventually lead to anxiety, depression, or anger.

Part of the problem lies in the fact that you are labeling behaviors as either good or bad.  This usually happens early in life when parents identify “bad” behaviors and insist that they be repressed.  When undesirable behaviors are repressed, this leads to shame.  Shame is a feeling that “I am bad”, as opposed to “I did something bad” or even “I did something someone else didn’t like”.  The problem with this is that it can lead to perfectionistic thinking.  The reason that perfectionistic thinking is problematic is that it causes those struggling with it to set unrealistic goals and expectations for themselves and sometimes others.  Obviously, perfection is not something that is achievable, and this leads to suppression of parts of yourself that you feel others may not like or may be judged as “bad”.

This is not to say that there are not behaviors that are bad in general, but to recognize that people are human and from time to time they will do bad things.  This acceptance is crucial to being able to integrate all the parts of yourself without labeling them as good or bad and accepting that they just are.  Accepting these traits in yourself can also help you recognize them in others and judge both yourself and others less harshly.

It is very difficult to recognize your own shadow because you keep it hidden from yourself.  For this reason, it is important to look at your reactions to others and explore what is causing this reaction.  It is very easy to see the undesirable qualities of others but much more difficult to accept them within yourself.  In my work with clients, I help them to begin identifying what their reactions to others reveal about themselves and their own qualities.  I help them to integrate and accept all the parts of themselves and forgive themselves for the behaviors that the undesirable parts of themselves display.  In turn, this helps them to forgive others for their imperfections and undesirable qualities.

Everything in the universe seeks balance.  Darkness needs light, happiness needs sadness, joy needs pain, and good needs bad.  It is impossible to be part of the universe without having this balance and nothing is the universe is without balance.  To set an expectation of yourself or others that they will be all good with no bad is an unreasonable and unrealistic expectation.  We need balance to function in the universe and to live meaningful lives.

Upon examining the labels of good and bad, you will come to find that good without bad would be a monotonous bore, and bad without good would lead to a chaotic and frustrating life full of misery, but a balance of both leads to happiness.  Too often, people think of these behaviors in extreme all or nothing, black or white thinking.  Often, behaviors labeled as bad are also fun, exciting, enjoyable and lead to fulfillment.  They can involve risk taking and sometimes reward.  Behaviors labeled as good also lead to rewards and are more frequently aligned with stability and routine.  The goal should be to find balance between all the parts of yourself and be able to accept yourself for who you are.

The more passion and self-righteous indignation you have about something that someone else is doing the more likely it is that you are also doing this thing and calling it something else.  By “this thing”, I don’t mean a specific behavior, I mean the underlying character trait that the person is displaying.  Throughout our lives we all display every positive and negative character trait.  To be able to accept that we are all imperfect and have both light and dark qualities is the pathway to emotional balance and freedom.

So now you are wondering, how can I start to recognize my shadow and see it more clearly?

  • Pay attention to your body sensations and notice when you are annoyed or angry with something someone else is doing.
  • Ask yourself what is this person really doing? What kind of person would do this?
  • Identify the character trait associated with the feeling.
  • Ask yourself when do I also do this?
  • Find examples of times that you were also displaying this character trait.
  • Sometimes other people will tell you when you are displaying this character trait, don’t dismiss it when people give criticism, evaluate it.
  • Accept that this trait is part of you, own it.
  • Avoid labeling the trait as “bad” just accept that it is part of you.
  • Identify ways that the trait may be helpful sometimes in its less extreme form.
  • Forgive yourself for being imperfect and forgive the person who revealed the trait to you as well.

If you have trouble identifying shadow traits, it can be helpful to work with a counselor.  Having someone to talk to who has no other agenda than helping you understand yourself better and achieve your goals can give you the freedom to be honest and open and the opportunity to receive sincere feedback.