Anxiety TherapyBill Bradley2024-05-30T20:06:37+00:00

Does anxiety have a grip on you and keep you from living fully?

Do you seem to worry constantly? Are you always on edge or wound up? Does a good, restful night’s sleep elude you and you have difficulty either getting to sleep or staying asleep because your thoughts keep spinning?

You may find that your muscles ache with tightness or maybe you feel disconnected from and out of touch with your body. Perhaps imagined worst case scenarios fill you with fear, which may leave you holding back and isolating.

Or maybe difficulty concentrating is impacting your work and your relationships, as irritability and fatigue occupy much of your day. Facing those challenges, you don’t find much joy and pleasure in life.

You may wonder if it’s possible to relax and enjoy your life. Anxiety therapy can make it possible.

You are not alone in experiencing anxiety!

We all experience some anxiety in our lives, during transitions or other difficult times. That level of anxiety can actually be helpful in motivating us to perform better. But anxiety becomes a problem when it starts interfering with daily life, relationships, work and other aspects of life.

According to the Anxiety and Depression Association of America, “Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year.”

The upheaval of the past several years – political, racial, global, economic, health – has driven those numbers even higher. While many are hopeful that those issues will improve over time, the mental health impact is likely to extend into the upcoming years. According to the American Psychiatric Association, “In 2024, 43% of adults say they feel more anxious than they did the previous year, up from 37% in 2023 and 32% in 2022. Adults are particularly anxious about current events (70%) — especially the economy (77%), the 2024 U.S. election (73%), and gun violence (69%).”

Work or financial stress can contribute to symptoms of anxiety. Many find significant changes in their lives – moves, births, losses, job changes – can exacerbate stress and anxiety. Global crises, including a pandemic, political conflict, and civil unrest, can certainly intensify anxiety. Especially now, many are concerned about tightening budgets with inflation and other economic concerns. While the pandemic has subsided, some are still dealing with the aftermath of those stresses.

But, as difficult as it may seem right now, whatever your circumstances, working with an anxiety therapist can help you regain your sense of wellbeing, focus and pleasure in living your life fully.

Anxiety therapy can help you unwind and find peace again!

The thought of adding one more thing when you are already experiencing so much stress and anxiety may seem too much. But what greater gift could you offer yourself than the opportunity to learn the skills and heal the emotional wounds underlying your anxiety so that you get your life back? With a trained therapist sensitive to the challenges you are facing, you can do stop avoiding situations that amplify your anxiety and start building the life you want.

I know how difficult and painful anxiety can be. I understand that even thinking about reaching out for support is hard to do. So I want to acknowledge you for looking for help. It takes courage to ask! Welcome!

My approach is gentle, always starting where you are. I believe that therapy is a partnership where you are free to share and explore at your own pace in a safe, judgment free space. We discuss your concerns, where you have been and where you would like to be, giving you space to get to know me as a therapist as well. As we continue, we will hone in on specific challenges that are bothering you and go deep in healing the core issues. In addition, I can help you learn and use new coping skills and tools to help you manage stress and respond to experiences more effectively.

I have been a therapist since 2007, building a large toolkit to support my clients on their journeys. I utilize mindfulness skills, helping them to be present to their experiences in the moment. Trained in Dialectical Behavior Therapy (DBT), I teach skills to reduce symptoms of distress, regulate emotions and build effective relationships. Some of my clients also find that Eye Movement Desensitization and Reprocessing (EMDR) can be helpful for deeper healing.

Over the years, I have worked with many individuals like you who have struggled with anxiety and bravely committed to the journey of regaining their lives with the help of therapy. I have had the honor of watching them transform relationships (especially with themselves!), change circumstances that were not working for them or make adjustments to circumstances so that they could work, and reclaim their passion for life.

You, too, can heal and build a life that is fulfilling and purposeful. No longer holding back or isolating, you can experience life fully and rediscover peace and joy.

You believe that anxiety therapy can help, but you may still have questions…

I am already feeling overwhelmed. How will I ever make the time for therapy?

Counseling for anxiety is an investment in yourself. You are worth that! You deserve to have the life you want. Setting aside time now can help you begin to fill the rest of your life with the experiences and relationships you dream of. Many of my clients have even shared with me that, because they become more focused on what’s important to them through therapy, they begin to have more free time in their lives.

I’ve been struggling with anxiety for a long time and it seems really bad. Will it take a long time for me to feel better?

Everyone who experiences anxiety is different, so it’s difficult to say just how long therapy will take for you. However, you will begin to learn about new skills early in the process and you may find at least some relief soon.

How do I know if you are a good fit for me?

This is a great question to ask. Finding a therapist who feels like a good match is really important. You may even have tried treatment for anxiety before, but didn’t feel like you gained as much from it as you could have or that your therapist just wasn’t quite a fit for you. You can learn some about a therapist by reading their website, but choosing a therapist is an important decision. Because you will share deep, personal information in your anxiety sessions, a counselor you feel comfortable with is key to successfully meeting your goals. So I encourage you to reach out to me at 561-533-0948 for a 15-minute telephone consultation to ask me questions and explore whether I feel like the right fit for you.

You can find relief from anxiety, loosening its grip on you so you can live fully!

If you are ready to overcome anxiety, I invite you to make an appointment for a full counseling session or schedule a 15-minute phone consultation at 561-533-0948 . And if you don’t feel a connection with me during our first session, that’s okay. I can offer suggestions for another colleague who may be a better fit for you. My priority is that you get what you need from your therapy experience.

Contact Sara

How Reparenting Yourself Can Help You Manage Anxiety Effectively

While past interactions, relationships, behaviors, and actions shape and mold you into the person you are today, they don’t define you. You may not be able to go back in time and change how you were raised or who you were raised by, but you can actively work to change your future. This is where reparenting comes in. Reparenting is a great and effective way that you can change your past into a more positive outcome going forward. Let’s learn more about what reparenting is and how reparenting yourself can help you manage anxiety effectively. Understanding Anxiety and Its Triggers Anxiety is a common emotion that many people can deal with. It’s a feeling that can come on in times of stress, worry, fear, or tension. There are many daily life experiences that can contribute to or be a trigger to anxiety, including: Feeling isolated Financial struggles Housing problems Lack of support Long work hours Losing a loved one Negative self-talk A lot of anxiety can stem from adverse childhood experiences. Events like emotional, physical, or sexual abuse, neglect, being bullied, having an unresponsive primary caregiver, or losing a loved one can trigger problems. What Is Reparenting? One of the techniques for helping to manage anxiety is reparenting. Reparenting means working on becoming more compassionate, kind, and understanding to yourself and your own wants and needs, essentially becoming the parent for yourself that you did not have when you were a child. Emotional regulation is one of the many skills that is formed through reparenting. As an adult, you can work toward identifying, acknowledging, understanding, and managing your own emotions. This helps you learn how to treat yourself more kindly, similar to building a healthy relationship between a parent and child. These are just a few of the long-term benefits of parenting for anxiety management: Closure Development of healthy relationships Embracing fun and being creative Emotional healing Greater emotional intelligence Improved self-esteem Personal growth Secure attachment style Self-acceptance Self-care Key Techniques in Reparenting Yourself It took years to make you into the person you are today, which means that changing that is going to take some time. Reparenting isn’t something that is going to happen overnight. It takes hard work, dedication, and time. The good news is that with the proper routine and schedule, you can start to form healthy habits so you can work towards reparenting yourself. Here are some of the key techniques of parenting to consider: Self-Compassion Having self-compassion may be one of the most important parts of parenting. You can’t choose your own parents. If you had a tough childhood, you don’t have anyone to blame for that. It’s important to give yourself a little grace. What happened during your childhood was out of your control, but you have full control of your future and what you plan to do with it. Inner Dialogue Past experiences have a way of making you believe things that aren’t necessarily true about yourself. It’s important to try to replace those negative self-views or self-talk you have with something that’s a little more positive. Start small by repeating a positive mantra or affirmation to yourself to work towards shifting your internal dialogue. It might be something like “I am safe” or “I am lovable”. Setting Healthy Boundaries Boundaries may seem like a harsh ask, but they protect your overall mental health and wellness. Self-care isn’t selfish. Your boundaries could be related to your emotions, physical space, sexual needs, time, finances, and more. Nurturing Activities There are many different nurturing activities that can help you connect with your inner child and bring you joy and comfort. You could write a letter to your younger self, use affirmations during your day, or visualize releasing any emotions you’re holding onto. Next Steps If you’re interested in learning more about how reparenting can help you cope with anxiety, reach out today to set up an initial consultation. Meanwhile, you can also learn more about anxiety treatment here.
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Expressive Art: How Creative Expression Can Help Combat Anxiety

While anxiety is a normal human experience, it’s not always easy to manage on your own. Anxiety can make you feel like you don’t have control over your life. Although everyone experiences anxiety occasionally, persistent or chronic anxiety can be a significant issue for many people. If you struggle with anxiety, you’re not alone. It’s important to find effective ways to manage the symptoms and combat its effects. Remember, your anxiety doesn’t define you. Even if it doesn’t feel like it at the moment, it is possible to overcome these thoughts and feelings. Let’s learn more about how creative expression can help combat anxiety. How Creative Expression Helps Combat Anxiety Creative expression can be a powerful tool for combating anxiety. Here’s how engaging in creative activities can help alleviate anxious thoughts and feelings: 1. Provides an Emotional Outlet When words fail, art can communicate feelings that are difficult to articulate. This emotional release can reduce internal stress and anxiety. 2. Promotes Mindfulness Engaging in creative endeavors often requires focus and concentration, which can help bring your mind into the present moment. This mindfulness aspect can reduce rumination on past events or worries about the future. 3. Enhances Self-Awareness By exploring your thoughts and emotions through art, you can gain a better understanding of what triggers your anxiety and how it affects you. 4. Boosts Mood and Provides a Sense of Accomplishment Completing a creative project can provide a sense of accomplishment and boost your mood. This positive reinforcement can counteract feelings of inadequacy or helplessness that often accompany anxiety. 5. Reduces Stress Levels Creative activities can be relaxing and enjoyable, which helps reduce stress. Lower stress levels can lead to reduced anxiety. 6. Provides a Healthy Distraction Creative expression can serve as a healthy distraction from anxious thoughts. By focusing your energy on creating something, you divert your attention away from worries and concerns. What are Some Art-Based Methods of Anxiety Treatment? If you don’t consider yourself an artist or creative, don’t worry — you don’t have to be the next Mozart or Picasso. Here’s how you can incorporate some art-based therapy methods into your routine: Dance Dancing is a great form of creative expression to help the body and the mind. Moving your body through dance can help to relieve stress levels and release pent-up emotions. When dance is involved in social settings, it can be even more positive for your overall mental health and wellness. Drawing or Painting Channel those anxious thoughts and feelings into a canvas. Drawing or painting can help you focus on the present moment instead of letting your worries from the past or future consume you. Music You don’t have to be a musician to see the benefits of music as a creative expression. Music has been known to influence emotions. Playing as well as listening can help you lower the stress levels and find inner peace. Writing A lot of people tend to hold onto their thoughts and emotions instead of releasing them. While this may be a good short-term solution, this can lead to worsening signs and symptoms. Writing is an amazing way to help get all of those thoughts and emotions out. Next time you’re feeling stressed or anxious, try to write a short story, poem, or a journal entry. How to Get Started Creative expression can be beneficial to help combat anxiety or depression, reduce stress levels, and help to relieve signs and symptoms of other mental health conditions. It’s also extremely beneficial to relieving stress levels and being a positive attribute to one’s overall mental health and wellness. Need help getting started with expressive art in therapy? If you are struggling, you can learn more about treatment for anxiety here. Then reach out to me today to learn more about how creative expression can help you relieve your anxiety symptoms.
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What Is the Connection Between Childhood Trauma and Anxiety?

No matter if you had a good upbringing or not, many people prefer to keep their past in their rearview mirror. For some, it isn’t always that easy. No matter how painful the memories are or how hard they try to forget about them and move on, it’s part of them. Those good and bad experiences are what shape everyone into the people they are today. Individuals who experience a negative upbringing like a childhood trauma don’t always have the luxury of leaving it behind them. Most of the time, other signs, symptoms, and disorders may form. Let’s learn more about the connection between childhood trauma and anxiety. What Is Childhood Trauma? There isn’t one specific cause of childhood trauma. There can be many different types of traumatic experiences or events that take place during childhood that can result in long-lasting mental and physical health issues. Childhood trauma can occur when a child feels that they’re in danger, but it can also happen when they feel isolated, overwhelmed, or unsafe. These are some of the most common causes of childhood trauma: Bullying Car accident Death of a loved one Domestic violence Emotional abuse Natural disaster Neglect Physical abuse Sexual abuse Primary caregiver substance use and abuse How Anxiety Comes Into Play The effects of childhood trauma don’t just go away on their own. Most of the time, a child may be affected by different mental health conditions as a result of the trauma that they endured. Borderline personality disorder (BPD), depression, diabetes, or post-traumatic stress disorder (PTSD) are just a few of the different mental and physical conditions that can form as a result of childhood trauma. Another subset of conditions that can develop are anxiety disorders, including. Agoraphobia: An intense fear of situations or places where escape seems difficult or where there will be no help in the event of a panic attack Generalized Anxiety Disorder: Persistent worry about various aspects of life, even if there is little or no apparent cause for concern. Panic Disorder: Recurrent and unexpected panic attacks. These attacks are sudden, intense episodes of overwhelming fear and discomfort that reach a peak within minutes. Social Anxiety Disorder: An intense and persistent fear of social situations or performance situations where individuals fear being scrutinized, judged, or embarrassed by others. Since childhood trauma often makes children feel like their lives are unstable and unpredictable, anxiety can start to creep in. Childhood trauma can cause children who were raised in these uncontrollable environments to feel like they need to be on edge or constantly on guard to protect and defend themselves against any perceived threats. This can bring on a lot of extra anxiety and stress. How to Cope Coping with anxiety caused by childhood trauma can be challenging, but there are strategies you can use to cope. Practice Self-Care Engage in self-care activities that promote relaxation, stress reduction, and emotional well-being. This might include exercise, mindfulness meditation, deep breathing exercises, spending time in nature, journaling, or engaging in creative pursuits. Set Boundaries Establish and maintain healthy boundaries in your relationships and daily life. Learning to say no to activities or interactions that trigger anxiety or distress can help protect your emotional well-being and promote self-care. Seek Professional Help When you’re ready to put in the work, time, and energy to process these thoughts and emotions, there are many different types of treatment options available to you. You are not defined by your childhood trauma and you’re not alone. One of the best ways to take back control of your life again is to seek additional support. Click here to learn more about anxiety therapy services. If you’re not sure where to start, I’m here to help you. Reach out today to set up a consultation.
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Tips for Coping with Anxiety on Top of Chronic Pain

When most people carry in groceries, they apply a certain strategy to it. Carry the heavy stuff first, then finish with the light stuff. Once everything’s inside, you’re done for a couple weeks until you have to shop again. High-five! Carrying in groceries is similar to acute pain caused by injury or disease that heals over a short period of time. Chronic pain is different. It looks like carrying in groceries every day without much of an option to choose a lighter load over a heavy one. You don’t even get the satisfaction of fresh food after exerting so much energy. Instead, you feel constantly drained with no reward. Even worse, no one can see the bags you’re carrying. They’re invisible weights stuck to you—the reason you need an accessible parking spot. (Despite judgy glances of pain-free people around you.) Just because your struggle isn’t visible does not mean you deserve no accommodations or help. Living with constant pain, dealing with others’ judgment, and feeling like you’re missing out on life can cause anxiety symptoms to spike. The added stress can irritate physical pain, and the cycle continues. Let’s talk about anxiety, chronic pain, and how to cope with it. Signs of anxiety relating to chronic pain Feeling constantly on edge about your condition Trouble sleeping due to racing thoughts Physical health-related nightmares Panic attacks from thoughts of prognosis Hesitancy discussing your condition Discounting treatment options that worsen anxiety Cutting back social interactions Intrusive thoughts of death Challenging negative thinking There’s no denying it—chronic pain sucks. It triggers negative thinking patterns which trains your brain to exclusively focus on negative things around you. The next time you catch yourself spiraling into negativity, pause and notice your thinking without judgment. You may find yourself catastrophizing about a situation over which you already have a fair amount of control. Challenge those thoughts by asking yourself, “What positives in my life am I discounting right now?” Practicing mindfulness Mindfulness is all about focusing on the present instead of ruminating on the past or future. One clinical trial found that Mindfulness Based Stress Reduction (MBSR) reduced pain intensity in chronically ill patients as well as pain-related distress. Practicing mindfulness even when pain isn’t debilitating can help regulate overall anxiety levels. Try these exercises… Three steps, three breaths Go on a slow walk. Breathe in for three steps, breathe out for three steps. Notice the sensation of your feet in your shoes, your shoes on the ground, and the breeze on your face. Tune into the sounds around you. What do you hear? Slowly feel yourself attuning to the present moment. Leaves on a stream Get into a comfortable seated position. Softly close your eyes. Notice the feeling of your breath in your nostrils, expanding your belly as you breathe deeply. Exhale any tension with a slow sigh. Imagine you are sitting beside a stream. Take your time painting the full picture. (If you live near a stream, practice there!) Notice as leaves fall into the stream and float by. As thoughts naturally pop into your head—whether images, words, or sounds—gently place them on each leaf. Let the leaves flow past you down the stream, away from consciousness. Do this for every thought, no matter positive or negative, until your head becomes quiet. (Yes, even the thoughts that say, “This is stupid.” Place them on the leaf.) If a thought gets stuck, let it swirl around for a moment on the leaf, then let it pass. Remember, one in five U.S. adults deals with chronic pain, so you’re not alone. Talk to people who get it, and consider working with a therapist to make mindfulness and anxiety reduction a part of your daily life. Learn more about treatment for anxiety here. I’m here to help when you’re ready to ask for it. Reach out to me today to set up an initial consultation.
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Effective Natural Solutions for Reducing Anxiety

You’ve known for a while that you’ve been struggling with anxiety. At first, you may not have wanted to admit it to yourself. But you can’t ignore the signs and symptoms you’ve been experiencing anymore. A lot of people go to therapy or take medication for anxiety, but that may not feel like something you’re interested in or ready to try — and that’s okay. Luckily, there are many different treatment options for anxiety, and medication isn’t the only combatant. Let’s learn more about effective natural solutions for reducing anxiety. Move Your Body Moving your body doesn’t just mean spending hours a day at the gym or running circles around your neighborhood. Moving your body just means getting your blood pumping and your heart racing. Exercise has been proven to show other benefits besides just making you healthier from the inside out. When you exercise, your body releases a feel-good chemical called endorphins. This acts as a natural mood booster as well as a stress reliever. Start Meditating A lot of stress and anxiety can be caused by thinking about things from your past or even things from the future that haven’t even occurred yet. Meditation is a great way to bring your body and mind back to the present moment in time. Incorporating meditation into your routine is a great way to slow down those negative, racing, and ruminative thoughts. In turn, this can help to reduce those feelings of stress and anxiety. Start Journaling Journaling is a great way to release all of those thoughts, feelings, and emotions from deep, down inside of yourself onto the pages of a notebook instead. Give those thoughts, feelings, and emotions a place to live and escape instead of holding them all in. Not only is journaling a great tool to use at the moment that you’re feeling anxious, but it’s also a great tool to look back on later. You can use it as a way to try to better help you understand your anxiety, the signs and symptoms you’re struggling with, and what coping mechanisms may have helped or not helped you so you know for the next time you’re experiencing anxiety. Prioritize Your Sleep Anxiety can have a negative impact on your sleep schedule and routine. If you actively work to stay on schedule to go to bed around the same time each night and wake up around the same time each morning, your body will naturally fall into a good rhythm and routine. You should be aiming for at least eight hours of sleep each night. Here are a few ways you can work towards prioritizing your sleep: Avoid caffeine Keep your room dark and cool Limit screen time close to or while in bed Make your room as comfortable and cozy as possible Try to only sleep when you’re tired Breathe Anxiety can cause a lot of things to race or feel like everything is happening at an increased speed. Try to slow things down by focusing on your breathing. You can take long and deep breaths to help bring your body, brain, and breathing back to a normal pattern again. There are a lot of different breathing techniques out there, so you’ll have to try what works best for you. Next time you’re feeling a little anxious, try to just breathe. Next Steps While these home remedies are great and effective, none of them will replace the support of a true professional. There’s nothing wrong with reaching out for help. Working with a therapist can help you get back on track again, anxiety-free. Learn more about treatment for anxiety here. Reach out to me today to set up a consultation.
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Learning to Let Go and Delegate as a Perfectionist

So, you’re a bit of a perfectionist. You’ve been an overachiever for as long as you can remember. You completed all of your homework on time, studied as hard as you could, and tried to always aim for 100% or even extra credit when possible. This quality didn’t just stop at your education, though. You like to make sure that your dishes are always washed and put away, your bed is always made in the morning, and your yard is well-groomed and maintained. You like things done a certain way. There’s nothing wrong with that. That is, until it starts to get in the way of how you live your life. You may be putting on unnecessary pressure as a perfectionist. When you make mistakes, you may be extremely hard on yourself. You also may feel overwhelmed with the amount of work you have because you want to make sure it’s done well and correctly. It’s time you gave up some of your workloads for your overall mental health and wellness. Here’s how to let go and delegate as a perfectionist. Start Small If you’re having a hard time delegating, try to start small. You don’t have to pass on an entire project, report, or presentation. Start small and work your way up from there. Maybe you can assign someone on your team a few slides in the entire deck. You can also delegate some work that may take a large amount of time so you can focus your efforts elsewhere. Maybe there’s a task that you normally complete where you have to follow a certain number of steps. Pass that one off! You can also pass off things where someone may have skills or qualifications that are better suited for the role. Build trust and work your way up into larger projects from there. Be Patient Give yourself a little grace as you get started with delegating. It’s not something that will happen overnight. If you’ve been living your life a certain way for a while and not allowing anyone to help you, it’s going to be something that you’ll have to get used to doing. You don’t have to completely give up one of the things you’re working on. Dedicate time to having a member of your team shadow you. You can build a library of notes and recordings on how to complete certain items. You can also set up a time for training or where you can be available for your team to ask any questions. Change Your Thought Process Delegating or having your team help you with tasks doesn’t mean you’re not a good employee. It actually means you’re a great one! Delegating shows that you can be a team player. By delegating some of your work, you’re helping your team grow and improve together. Plus, you’re showing your team that you trust them to do the work and get it done on time and correctly. You’re not dumping work onto their plates just because you don’t want to do it. You’re delegating tasks that will help you focus your efforts and time on other things, and also giving them an opportunity to learn and grow internally and with the company. Next Steps Being a perfectionist may seem like a great thing, especially in your career, but it can be overwhelming if you don’t allow others to help you. You can’t possibly work on everything without any help. That’s too much for one person to handle, even with your qualities. Learn more about Anxiety Counseling here. Asking for help isn’t a bad thing. In fact, it actually shows how strong you are. If you’re needing a little extra help with learning how to let go, reach out to me today to set up a consultation.
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