Absorbing the constant stream of startling headlines, news sources, political tensions, and global issues can feel overwhelming some days –– but we often can’t look away. If this sounds like you, you’re not alone. Most people (83% of adults) today experience stress about the future of the U.S. and news overload. If your mental and overall health are feeling impacted by the modern age’s constant information flow, this guide helps you recognize your doomscrolling habits and protect your well-being.

What Is Doomscrolling?

Do you find yourself scrolling through headline after news clip after social post that highlights distressing news, even when you know you’re tired or overwhelmed? Many people make doomscrolling a part of their daily life, but it’s taking a toll on our mental health as a society. Defined as constantly consuming distressing news, “doomscrolling” happens because upsetting news triggers your brain’s tendency to scan for danger and remain hypervigilant, even when your mental health is hurting.

You might already have a bad doomscrolling habit and feel its mental effects, but there are ways you can recognize and combat this behavior and better cope with news-related anxiety. As local, national, and global political and cultural landscapes continue to experience tensions and distress, protecting your mental health becomes that much more important.

News Overwhelm: The Mental Health Effects of Doomscrolling

Our self-preservation instinct to absorb more and more news is natural, but that doesn’t mean it isn’t unhealthy if left unchecked. Doomscrolling has proven impacts on society’s mental health, and this issue is growing year by year. A recent American Psychiatric Association study found that in 2024, 43% of adults felt more anxious than they did in both 2023 and 2022.

After doomscrolling, you probably feel anxious, but you might also experience other negative impacts. The following are just a few examples of ways your body reacts when you constantly consume distressing news on social media, television, and other publications:

• Sleep Procrastination: Doomscrolling in the evening can prevent you from getting enough healthy sleep as the scrolling becomes more and more unproductive and upsetting. Your mood and cognitive function might be impacted the next day.
• Worsened Social Connections: Spending significant time and energy scrolling through upsetting news can deplete your mental load, so you have less energy to recharge with friends and family.
• Less Exercise and Sunshine: When you doomscroll inside for hours on end, your body is often sedentary and does not get the exercise and vitamin D it deserves — which can impact your mood and mental well-being.

Staying informed on current events and the news is indeed important, and you might find great value in connecting with others and joining meaningful conversations on social media. Yet, we know that finding the balance between harmful habits and productive change can be challenging. If you are educated on the mental health impacts of scrolling, news coverage myths, and healthy habits for media consumption, you can prevent the negative effects of doomscrolling before they snowball.

Read More: Want to Learn More About the News Cycle and Mental Health? Read Our Guide

Myths About News Consumption and Mental Health: What to Know

You might not be able to completely escape the news, but you can be educated on how to absorb information in a productive, healthy way. As you work to stay informed about current events, keep in mind these three common myths about news consumption:

• Myth 1: Staying Informed Requires Constant Attention: You don’t have to continually consume all media to remain educated. In fact, you can be smart and thoughtful about how and when you take in the news.
• Myth 2: All News Is Complete: News headlines, articles, and stories don’t paint a complete picture. Absorb different perspectives and sources, but know that no piece of news has all the information.
• Myth 3: You Can’t Take Breaks: While it might feel like you have to be in the thick of the news each day, protect your well-being by giving yourself time to learn, space to absorb, and time to reset so you stay healthy.

With these tools, you can balance staying engaged in current events and prioritizing your mental health.

Tips for Managing News Anxiety

A stressful news event might affect you differently than it does someone else. Whether it’s wars, high gas prices, changing healthcare regulations, stories of racism and discrimination, or general violence, the news cycle can trigger different responses in different people. When you’re reading and watching news, keep these general guidelines in mind so you can protect your well-being while you stay informed:

• Be Aware of Your Limits: Taking breaks, muting news, or unfollowing distressing accounts can all help you pace yourself.
• Participate in Your Community: Make an impact by investing time, money, or resources into others for a meaningful cause.
• Use Your Voice: Speak up and act on injustices and distressing events in the world.
• Don’t Neglect Your Feelings: Learn healthy coping mechanisms for managing your feelings, and explore therapy when you need extra support.
• Protect Your Health: You can’t be the best version of yourself without prioritizing your physical, mental, spiritual, and psychological health. Find ways to foster these different components in your life.

Sometimes, news anxiety and overwhelm can feel especially personal and triggering. If you’re seeking support from someone who understands your unique experiences, identities, and feelings, GoodTherapy has a handful of culturally competent professionals prepared to help you navigate mental health challenges related to intersectional identities.

How Therapy Professionals Can Help 

As news and information continue to circulate, you might need the tools to balance being informed with staying mentally healthy. By recognizing the dangers of doomscrolling, keeping general tips in mind, and seeking professional help, you can limit doomscrolling and spend more time making a difference. 

GoodTherapy’s trusted, patient-centered therapists are prepared to help you navigate through whatever mental health needs you have, including achieving a doomscrolling detox. Find the right therapist for you through GoodTherapy and know that you are not alone: there is help for you.

External Sources:

American Psychological Association 

Harvard Health Publishing

University Hospitals

Forbes

Let’s be honest: Reality television has become America’s not-so-secret obsession. Whether it’s your guilty pleasure after a long day, the background noise while you’re scrolling your phone, or something you swear you’d never watch (but somehow know all the contestants’ names), there’s no denying we’re consuming more reality TV than ever before.

From the drama-filled villas of Love Island to the backstabbing brilliance of The Traitors, from the soaring vocals on The Voice to the rose ceremonies on The Bachelor — these shows have us hooked, and they’re undeniably entertaining. Still, researchers and mental health professionals are increasingly worried about the impact this “harmless” entertainment might be doing to our mental health, especially as it relates to body image.

If you’ve ever felt a knot in your stomach after watching impossibly perfect people find love on a tropical island or noticed your mood dip after a reality TV binge, you’re not alone. These shows are messing with our minds in ways we’re only beginning to understand, and the impact on how we see ourselves, especially our bodies, is becoming impossible to ignore.

Take Love Island USA, for instance. This longtime fan favorite has been called out for years over its harmful body image messaging, yet the most recent season (which premiered June 3rd, 2025) serves up more of the same. It might be your go-to guilty pleasure, but it’s worth asking: What’s the real cost of the “Love Island Effect” on our mental health?

Below is a deeper dive into the show’s impact on our mental health — from the show’s impossible beauty standards to the direct psychological toll it takes on us — plus some practical ways to enjoy your reality TV fix without letting it mess with your self-worth.

Negative Body Image and Mental Health: Understanding the Connection

When it comes to what shapes your mental health, body image plays a bigger role than you may realize. The way you see yourself in the mirror isn’t just about vanity: it’s deeply connected to your overall well-being and self-worth. When those thoughts are persistently negative, your mind can suffer.

Poor body image can trigger or worsen a number of conditions or symptoms: 

• Anxiety and depression 
• Body dysmorphia 
• Eating disorders like anorexia and bulimia 
• Feelings of shame and guilt 
• Self-esteem 
• An unhealthy obsession with body type

Learning how body image affects mental health isn’t just important: it’s essential if you want to take care of yourself, feel better in your own skin, and help others do the same. There are four components to body image you should know: what you see when you look at yourself (perceptual), how that makes you feel (affective), what you think about it (cognitive), and what you do as a result (behavioral).

Here’s the kicker: Reality TV and social media can mess with any or all of these layers, creating a perfect storm for mental health struggles.

The good news? If you’re battling negative body image, you don’t have to go it alone. Therapy professionals are specially trained to help you spot reality TV’s toxic influence and flip the script on how you see yourself. They can even coach you through tough conversations about body image with friends and family, helping curate a more positive message to the people you care about.

Read More: Wondering How to Talk to Your Child About Their Body? Start Here 

The Popularity of Reality TV

Despite all the hand-wringing about reality TV’s impact on our mental health, we’re watching more of it than ever. In fact, reality shows now make up a staggering 57% of all available TV programming. The message is crystal clear — reality TV isn’t just a guilty pleasure anymore: It’s become part of our daily media diet.

How Reality TV Impacts Body Image

You’ve probably encountered at least one of the Love Island franchises, whether it’s the UK, Australia, France, Germany, or USA version. Yet, what stays consistent across every beach and villa is the show’s basic formula of putting conventionally attractive twenty-somethings in swimwear and watching them compete for love — and the troubling impact it has on how we see ourselves.

The numbers are pretty sobering. New research from the Mental Health Foundation reveals that nearly 25% of 18-to-24-year-olds say reality TV makes them worry about their body image. The newest debut of Love Island USA, season 7, exacerbates this widespread concern. The cast is another lineup of people who fit that narrow definition of “beach body ready” and have likely had cosmetic work done.  Love Island is certainly not alone in promoting unhealthy body standards, but researchers are particularly worried about the show’s so-called “Love Island Effect”: when viewers don’t just watch the show but also start questioning their own appearance and considering cosmetic procedures.

Despite the show’s lack of body diversity and some franchise changes, like offering mental health support for contestants after the show, Love Island USA celebrates the same, negative idea about body image: that true physical beauty does not include plus-sized bodies and only celebrates those with toned physiques and cosmetic enhancements.

Understanding how your TV habits affect your mental health is just the beginning. Actually building a positive body image, though, is the real work. Learn some concrete steps you can take to reset your perspective and find the support you need to feel good in your own skin.

How to Develop a Positive Body Image

As you grab the remote this week to turn on your favorite reality TV show, stop yourself and remember this key fact: the people you see on TV both represent skewed body ideals and likely struggle with body image issues themselves. 

While GoodTherapy’s expert therapists are ready to help you tackle any body image challenges head-on, you can start protecting your mental health right now with these three game-changing strategies:

1. Set Boundaries: Think of boundaries as your personal protection measures — whether physical, mental, or emotional. They’re your first line of defense in protecting your peace of mind.
2. Fight Back With Cognitive Dissonance: Recognize and combat toxic beauty standards. See something unrealistic? Call it out. Challenge it verbally or take action against it.
3. Remember the Ultimate Goal: Self-love isn’t one-size-fits-all. What works for your best friend might not work for you, and that’s okay. The freedom that comes with genuine self-acceptance? That’s universal.

These are the big-picture strategies, but let’s get practical. Here are some small but mighty actions that can transform how you see yourself:

• Start your day with positive affirmations (yes, they actually work) 
• Chase health, not a number on the scale 
• Spread compliments freely to others and yourself 
• Make a list of what you love about yourself (and read it often) 
• Catch yourself comparing and shut it down 
• Notice when your inner critic gets loud and stop it in its tracks 
• Remember you’re more than just a body: you’re a whole person

Fighting back against TV’s toxic body standards doesn’t mean you have to give up Bachelor in Paradise or stop rooting for your favorite Survivor contestant. It just means watching with your eyes wide open and recognizing your triggers so you can practice foundational skills in cognitive behavioral therapy (CBT). When you notice yourself making comparisons while watching Love Island, that awareness itself is the first step toward change.

Read More: Want to Learn About the Importance of CBT? Start Learning Now

How You Can Watch Love Island and Protect Your Mental Health 

You don’t have to navigate this mental health journey solo. GoodTherapy’s trained professionals understand how reality TV affects mental health. They’re equipped with tools and strategies to help you build a healthier relationship with your body image.

With the right support, you don’t have to break up with Love Island USA this summer. You can absolutely keep up with all the villa drama while also working on rebuilding your confidence and protecting your mental health. It’s not about choosing between entertainment and self-care: it’s about finding that sweet spot where you can enjoy both.

Ready to take that first step? Find the right therapist for you, today!

Sources:

Multidisciplinary Digital Publishing Institute: Body Perceptions and Psychological Well-Being

Reality TV Statistics by Shows, Franchise, Demographics and Popularity

Which American Genres Have the Highest Global Demand?

Popularity of Reality TV as Online Video Content Genre in the U.S. 2019-2023 as of June 2024, by Quarter

Mental Health Foundation Raises Fears About Impact of Reality TV on Young Viewers

The Issue of Diverse Body Representation on Reality TV Goes Way Beyond Love Island

Reality TV Fuels Body Anxiety in Young People, Survey Says

Social media has undoubtedly changed the way we connect, communicate, and engage with the world. It has transformed from a tool for sharing vacation photos to an all-encompassing platform where we manage relationships, create content, and connect with others. However, as much as social media has become an essential part of our daily lives, it has also brought new mental health challenges. These issues primarily stem from two factors: social media’s addictive nature and its ability to fuel social division (DeAndrea et al., 2012; Pantic, 2014). 

A New Era of Connection: From MySpace to Today

Social media began with the goal of bringing people together. Early platforms like MySpace allowed users to curate pages with wallpapers, music, and a top eight friends list. This enabled public expressions of our personalities, likes, dislikes, and connections. Fast forward to today, social media has become an even greater force in our lives. Whether sharing a reel or posting updates, its core functions—connection, self-expression, and relationship building—remain unchanged. With nearly everyone using these platforms, their massive reach is undeniable. However, this influence has led to rising mental health concerns, primarily due to social media’s addictive nature and its role in creating social division (DeAndrea et al., 2012; Pantic, 2014). 

The Addictive Nature of Social Media: A Feedback Loop

One of the most significant ways social media affects our mental health is through its addictive qualities. Just like a substance addiction, social media can trigger a dopamine feedback loop that encourages compulsive use (Pantic, 2014). Dopamine, often referred to as the “feel-good” neurotransmitter, is released when we experience pleasure or anticipate a reward. Social media platforms are designed to trigger dopamine production by providing users with content that engages them (Pantic, 2014). When we receive likes, comments, or new notifications, our brains get a burst of dopamine, creating a sense of satisfaction. This mechanism drives us to keep scrolling, seeking more rewards, and in turn, we can become addicted to the constant stream of content. Social media algorithms are tailored to show us content we are likely to engage with, which keeps us hooked (Przybylski & Weinstein, 2017). This content is often designed to trigger an emotional response—be it humor, surprise, anger, or awe. The more time we spend on these platforms, the more content we are exposed to, and the more our brains crave that next dopamine hit. This cycle of “doom scrolling” can quickly become a habit, just like any other addictive behavior, and it’s one that’s hard to break. This endless cycle of content consumption is also driven by businesses that use these platforms to market their products. Companies have learned that engaging content keeps users on the platform longer, so they invest in creating compelling, attention-grabbing content to sell their products. Similarly, individuals looking to build an online following, such as influencers, also create engaging content to attract likes and shares. The result is a constant feed of captivating posts, videos, and advertisements that activate our brain’s reward system, reinforcing the habit of staying glued to our screens (Pantic, 2014; Przybylski & Weinstein, 2017). 

Social Media and Social Division: The Dangers of Echo Chambers

While social media can connect us with others, it also has a dark side—it can fuel social division. One of the core features of social media is the ability to share perspectives, opinions, and ideas. But as perspectives clash, they create tension and division. The diversity of opinions on platforms like Twitter or Instagram, where anyone can voice their thoughts, often leads to polarized debates (Pantic, 2014). This is especially true when celebrities, politicians, or public figures share their views—there is always a counterargument or group of people who disagree. On social media, these disagreements don’t remain contained between two individuals. Instead, they have the potential to go viral. The comment section of a post can quickly turn into a battleground of conflicting opinions, with each side trying to convince the other of their truth. This division is exacerbated by the algorithmic design of social media, which reinforces the exposure to ideas that align with our pre-existing beliefs (Przybylski & Weinstein, 2017). When we engage with certain types of content, the platform learns what interests us and continues to show us similar content, creating an echo chamber. This reinforces our biases and makes us less likely to see diverse perspectives. As tribal creatures, we tend to gravitate toward groups that share our values and beliefs. These virtual tribes then reinforce our perspectives, making it even more difficult to have a balanced, civil discussion. This can lead to a breakdown in empathy and understanding, turning social media into a platform for ideological wars rather than meaningful dialogue (Pantic, 2014). 

How to Combat the Negative Effects of Social Media

So, what can we do to prevent these mental health issues caused by social media’s addictive and divisive nature? The first step is awareness. Understanding how these platforms work and how they affect our brains is essential for making conscious decisions about our usage (Pantic, 2014). 

1. Set Boundaries and Limit Screen Time: One of the most effective ways to curb the addictive nature of social media is to set strict boundaries. This can include using built-in tools on your phone or apps that track and limit your screen time. For example, Instagram and Facebook allow you to set daily time limits, which can help you be more mindful of how much time you’re spending on these platforms. 

1. Curate Your Feed: To combat social division, it’s important to diversify your feed. Follow accounts with different perspectives, and engage with content that challenges your viewpoints. This can help you develop a more balanced and open-minded approach to the information you consume. 

1. Take Social Media Breaks: Regularly stepping away from social media can help reset your brain’s reward system and reduce the feelings of anxiety or comparison that often accompany overuse. Consider taking a digital detox for a weekend or a week to help reset your relationship with social media. 

1. Be Mindful of Your Mental Health: Pay attention to how you feel after using social media. If you notice unsettling feelings, take a break and check in with your mental health. It may be helpful to practice mindfulness or engage in self-care activities to manage emotions. 

Final Thoughts

Social media is a powerful tool that can help us connect with others and express ourselves. However, its addictive nature and tendency to fuel division can have significant consequences for our mental health (Pantic, 2014; Przybylski & Weinstein, 2017). By setting boundaries, diversifying our feeds, and practicing empathy, we can use social media in a way that promotes well-being rather than detracts from it. 

References 

DeAndrea, D. C., et al. (2012). Reputation, relationships, and social networks: A study of the relationships between social media and well-being. Journal of Social and Personal Relationships, 29(3), 456–475. 

Pantic, I. (2014). Online social networking and mental health. Cyberpsychology, Behavior, and Social Networking, 17(10), 652–657. 

Przybylski, A. K., & Weinstein, N. (2017). Can you connect with me now? How the presence of mobile communication technology influences face-to-face conversation quality. Journal of Social and Personal Relationships, 34(1), 39–56. 

What is Death Anxiety in Psychology? 

Death anxiety is a persistent presence in our lives. It’s often unspoken and misunderstood, but it’s a core fear that shapes how we live. This anxiety doesn’t just appear in obvious ways—it seeps into our thoughts, influences our decisions, and drives many of our behaviors, whether we’re aware of it or not. We might try to outrun it, deny it, or look to others to shield us from it, but the reality of our impermanence is inescapable. Psychotherapy offers a space to approach these fears, transforming our relationship with death and ultimately enriching our lives.  

How to Overcome Death Anxiety 

Okay, okay… I know the title of this blog says how psychotherapy can help you overcome death anxiety. “Overcome” is a bit of an exaggeration because the truth is, psychotherapy doesn’t make death anxiety disappear—it helps you learn to coexist with it. Death anxiety is a universal experience— your therapist struggles with it too because it’s a part of being human! Yes, your therapist will die one day too! 

Death anxiety is not something that can be overcome or fixed, nor is it something a therapist can simply resolve for you. Instead, psychotherapy guides you in facing your fear of death so it no longer rules your life. Through therapy, you’ll learn to live with uncertainty and coexist with your fears. Although therapy won’t erase death anxiety, it can transform your relationship with it, shift how you view your current existence, and guide you toward living a life rooted in your values and meaning. You’ll learn to lean into the discomfort, face your fears, and find ways to cope, even when the answers are out of reach or unclear. 

4 Ways Psychotherapy Can Help You Overcome Death Anxiety 

1. Acknowledging Death as Part of Your Life

Death is the elephant in the room—something we all know is there but rarely speak of. This silence can make the fear of death feel even more isolating and overwhelming. In therapy, there’s a space to talk about death openly and honestly, without judgment or fear of being dismissed. By recognizing death as an inevitable part of life—and accepting one day you will die- we can diminish its power over us. The goal isn’t to eliminate the fear but to integrate it into our understanding of what it means to live.  

2. Uncovering Defenses

Our fear of death often hides behind various coping mechanisms that protect us but also keep us stuck. We might secretly believe that death won’t come for us, living as if we’re invincible or postponing things because we think we have all the time in the world. We may place our hope in someone or something we believe can rescue us from death—whether it’s a doctor, a treatment, a partner, or a religion. Perhaps our anxiety about death gets displaced as a fear of certain places, objects, or situations because these seem more manageable, controllable, and less scary than facing our mortality. In psychotherapy, we explore these defenses and the roles they play in our lives. By understanding these patterns, we gain insight into how we are limiting ourselves. This exploration empowers us to make more conscious choices about how we want to live.  

3. Making New Choices

Confronting death anxiety often brings us face-to-face with our regrets—the “what ifs” and “if onlys” that haunt us. By reflecting on what we wish we had done differently, we gain clarity on how we want to live going forward. This process empowers us to make choices that align with our values, helping us live in a way that minimizes future regrets. Rather than being paralyzed by what we can’t change, we learn to focus on what we can—our actions, our intentions, and our commitment to living a satisfying life. 

4. Transforming Anxiety into a Catalyst for Mindful Living

Psychotherapy doesn’t aim to eliminate anxiety; instead, it helps us reframe it as a guide that can point us toward a more intentional life. Instead of simply marveling at the way things are, we learn to appreciate that they are. We become more attuned to the present moment, continuously aware of our own existence and that life can end. This mindfulness fosters a deeper appreciation for the everyday moments we often overlook, allowing us to engage with every moment of life. 

Conclusion 

Life and death are inextricably linked—two sides of the same coin. Confronting death anxiety in psychotherapy isn’t about banishing fear; it’s about learning to live alongside it. By exploring our anxieties, defenses, and regrets, therapy offers a path to a more authentic existence, one where we can embrace life with all its uncertainties. Through this work, we find that a lifelong consideration of death doesn’t impoverish life; it enriches it, inviting us to live more mindfully, bravely, and with a renewed sense of purpose. 

If you are interested in learning about therapy or would like to setup an appointment with Person to Person Psychotherapy, serving New Jersey & New York residents, call 908-224-0007. 

Over the years, I’ve noticed how journaling can really help support therapy. Writing things down lets people explore their thoughts more fully, discover hidden patterns, and learn more about themselves. By the end of this blog, you’ll see how journaling can boost mental health, learn what to keep in mind before starting, and pick up helpful tips to begin your own journal. 

The Benefits of Journaling: How It Can Help You 

As a therapist, I strongly believe that journaling is a powerful tool for reducing stress and boosting emotional health. It helps continue the progress made in therapy and can lead to better results. Here are some ways journaling can help you. 

How Can Journaling Benefit Your Mental Health 

Studies indicate that keeping a journal provides notable advantages, such as boosting mood, lowering anxiety, and improving emotional regulation (Pennebaker & Smyth, 2016; Baikie & Wilhelm, 2005). By writing down your thoughts and emotions, you externalize your internal experiences. This process aids in achieving clarity to handle stressors, discover effective coping mechanisms, and manage your emotions (Smyth, 1998; Frattaroli, 2006). 

Writing in a journal helps you connect with your inner self, encouraging self-reflection and enhancing self-awareness. It can sometimes reveal patterns, beliefs, and motivations that affect mental health (Lepore & Smyth, 2002; Pennebaker, 1997). Furthermore, journaling is a useful tool for problem-solving and setting goals. By recording challenges and ambitions, you can clarify goals, generate solutions, and monitor progress over time, which ultimately increases motivation and a sense of empowerment (Lyubomirsky et al., 2011; Sheldon & Lyubomirsky, 2006). 

Benefits of Journaling 

1. Accessibility 

Your journal is ready whenever you need it, providing a space for pouring out thoughts and feelings without fear of judgment. In this journal, there is no right or wrong way to express yourself. You can write freely, sketch, or even paste in mementos that hold significance to you. It is a judgment-free zone where your vulnerabilities can be laid bare, allowing for genuine self-exploration and growth. Whether you choose to write daily, weekly, or whenever inspiration strikes, your journal patiently awaits your return, ready for whatever thoughts you wish to share. 

1. Meaning-Making 

Humans naturally seek to process and understand their experiences, especially in the aftermath of trauma. When terrible things have happened, journaling can be a way to make sense of the experience. Recounting trauma through writing helps to organize the painful, unspeakable, and unbearable nature of these memories. Unprocessed trauma memories typically exist in fragments in the brain, showing less involvement in areas like the hippocampus, resulting in a lack of context and clear beginning, middle, and end. By framing the memory within a written narrative it becomes more manageable and less overwhelming, offering a sense of control and clarity.  

1. Find Your Voice 

Journaling grants you the freedom of and access to your authentic voice. It’s uninhibited self-expression without the fear of criticism. As you continue to journal, you may find that it enhances your self-awareness. Through introspection and reflection, different aspects of yourself gradually come to light, enabling you to recognize patterns, beliefs, and emotions that may have been previously unconscious. 

1. Validation 

Putting your thoughts into written words validates them and lends them a sense of tangibility. This validation plays a role in acknowledging and processing your emotions. 

4 Steps to Consider Before You Start Journaling for Mental Health 

These are the key concepts to consider before you begin journaling. 

Privacy 

Maintain the privacy and security of your journal. If you’re using a physical notebook, keep it in a place no one will look and consider writing a warning on the cover to deter anyone tempted to read it. This warning could indicate that the contents may include personal reflections and observations that others might find uncomfortable or challenging to read. Alternatively, if you’re journaling digitally, ensure the file’s security by setting up a password to restrict unauthorized access. This precaution helps safeguard your privacy and ensures that your journal remains a safe space for your thoughts and feelings. 

Set Boundaries 

Journaling can take you to some dark places. It’s important to set boundaries to stay safe. Take it one step at a time, gradually going deeper into your thoughts and emotions. You may start with prompts and then eventually build up to free writing. In addition to this, another way to set boundaries is through the amount of time you spend journaling. Start with short writing sessions (15-20 minutes). You want to set a time frame that works for you, which gives enough time to self-disclose without overwhelming you. Set a timer. When the timer goes off, stop writing. 

Take Breaks 

If you feel overwhelmed, take breaks and engage in relaxation activities. 

Introduce Feedback Loops 

Once you are comfortable with your journaling practice, consider introducing feedback loops. These loops involve reading back your entries and providing reflective statements. 

• Here are some reflections that are content based: 

• When I read this I am interested that… 

• When I read this I notice… 

• When I read this I remember… 

-or- 

• Here are some reflections that are emotion based: 

• When I read this I feel… 

• When I read this I have sensations of… 

• When I read this I am aware of… 

Where to Start 

Developing a journaling practice, like any skill, requires consistent effort. If you’re uncertain about what to write in your journal, consider the below journal ideas. 

Journaling Ideas and Prompts for Beginners 

One-sentence journal: 

• Streamlined approach. It is a single daily entry. It is ideal for those who are just starting and may struggle with longer forms of journaling.  

Springboard Prompts: 

• Offers a structured starting point, guiding individuals who may be unsure of what to write about or how to begin expressing themselves on paper. 

Here are ten journal prompts to jumpstart your writing process: 

• Right now, I’m experiencing strong emotions of… 
• Today, I found joy in… 
• I’m feeling anxious about… 
• To alter the outcome, I could… 
• My worries have been weighing on me, particularly… 
• A friend offered support by… 
• I’m grappling with feelings of fear related to… 
• A more realistic perspective on my fear might be… 
• I’m grateful for… 
• I can release my grip on things beyond my control by… 

Lists 

Lists can be a fantastic tool for beginners, offering a structured and accessible way to organize thoughts, ideas, and experiences. They provide a straightforward format that doesn’t require extensive writing or introspection, making them helpful for those who may feel overwhelmed by the prospect of starting a journal. Here are some examples of lists that you can incorporate into journal writing. 

Gratitude List: 

• Five things I’m grateful for today. 

• People who have positively impacted my life. 

• Accomplishments I’m proud of. 

• Simple pleasures that bring me joy. 

• Acts of kindness I’ve experienced or witnessed. 

Self-Reflection List: 

• My core values and beliefs. 

• Personal strengths and attributes I possess. 

• Areas of personal growth and development. 

• Patterns or habits I’d like to change. 

• Lessons learned from recent challenges or setbacks. 

Coping Strategies List: 

• Techniques for managing stress or anxiety. 

• Activities that help me relax and unwind. 

• Healthy habits I want to incorporate into my daily routine. 

• Supportive resources or people I can turn to during difficult times. 

• Positive affirmations or mantras to boost resilience. 

Relationships List: 

• Qualities I value in my closest relationships. 

• Communication skills I want to improve in my interactions. 

• Boundaries I need to establish or reinforce in relationships. 

• Ways to cultivate deeper connections with loved ones. 

• Expressions of appreciation or gratitude for significant relationships. 

Accomplishments List: 

• Recent achievements, big or small. 

• Challenges I’ve overcome and lessons learned. 

• Skills or talents I’ve developed or honed. 

• Progress I’ve made towards my personal or professional goals. 

• Moments of personal growth or self-discovery. 

References: 

Baikie, K. A., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346. 

Lepore, S. J., & Smyth, J. M. (2002). The Writing Cure: How Expressive Writing Promotes Health and Emotional Well-Being. American Psychological Association. 

Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162-166. 

According to the Deconstructing Anxiety model, anxiety–aka “fear”–is at the heart of literally every problem we face in life. That might sound like a sweeping statement, but in the model, this idea is easily demonstrated by a simple process. Using what we call the “digging for gold” exercise, you can trace any issue back to a single core fear. Whether it’s relationship struggles, depression, procrastination, or even unhealthy habits like overeating, one’s core fear lies at the root. Anyone can discover this for themselves by picking a problem and following the steps of the “digging for gold” process, to uncover their core fear. Do it with multiple problems, and you’ll see that the same fear is behind all of them. 

This approach simplifies things in a rather extraordinary way. Many of us feel overwhelmed by the complexity of our issues, but recognizing that there’s a single underlying fear changes the game. Once you identify it, you know where to focus your efforts. Unfortunately, fear is tricky—it hides itself behind layers of defenses and distractions. This is what makes it so hard to overcome. But by applying the principles of the Deconstructing Anxiety method, we can cut through these defenses and find a clarity that is transformative. 

Let’s take a closer look at how this applies to relationship anxiety. 

What Is Relationship Anxiety? 

Relationship anxiety is, simply put, the stress or fear we feel in connection with others. This could mean worrying about rejection, feeling insecure in a relationship, or struggling with jealousy. Relationship anxiety isn’t limited to romantic partnerships; it can show up in friendships, family dynamics, or workplace interactions. 

Some common signs of relationship anxiety include: 

• Fear of being abandoned or rejected 

• A tendency to people-please and/or avoid conflict 

• Jealousy or possessiveness 

• Feeling overly dependent on others for your well-being 

• Loneliness, even when surrounded by people 

These feelings arise only because of the deeper core fear that is driving them. To truly address relationship anxiety, we need to uncover this core fear hidden beneath the surface. 

The Core Fears Behind Relationship Anxiety 

In the Deconstructing Anxiety model, all anxiety is linked to one of five core fears: 

1. Fear of losing love 

1. Fear of losing identity 

1. Fear of losing meaning 

1. Fear of losing purpose 

1. Fear of death 

Each of these fears plays a major role in our relationships, shaping how we connect with others and respond to challenges. Let’s break them down. 

Fear of Losing Love 

This fear is often at the heart of relationship anxiety. People with this fear might worry about being abandoned, rejected, or unloved. They may seek constant reassurance or feel devastated by even small signs of disapproval. At its root, this fear stems from the belief that our happiness and self-worth depend on being loved by others. 

Fear of Losing Identity 

Our sense of self is closely tied to how others respond to us. From a young age, we learn who we are through feedback from caregivers, friends, and our environment. When this feedback is positive, it reinforces our identity. But if others criticize, reject, or try to control us, it can feel like our sense of self is under attack. This fear often shows up in relationships where one partner feels “lost” or overly influenced by the other. 

Fear of Losing Meaning 

Meaning refers to the sense that life—and our relationships—has value and importance. When relationships are fulfilling, they bring deep meaning to our lives. But when conflicts arise or connections break down, it can feel like life loses some of its richness. This fear may also appear when we feel responsible for the well-being of those we care about. If loved ones are suffering, we may question the meaning of our own happiness. 

Fear of Losing Purpose 

Purpose is about having goals that create a better future. In relationships, this often means striving to improve love, trust, and connection. When we lose sight of these goals—or feel that achieving them is impossible—we may experience a sense of hopelessness. This fear can leave us feeling stuck, unsure of how to move forward or make things better. 

Fear of Death 

This might seem unrelated to relationships at first, but on a most basic level, humans rely on social connections for survival. From forming families to building societies, relationships help protect us from threats and provide resources. When relationships feel unstable, it can trigger a primal fear of being left vulnerable or unsafe. 

How to Address Relationship Anxiety 

If all relationship anxiety is rooted in a core fear, the solution is to uncover and challenge that fear. The Deconstructing Anxiety model provides tools for doing exactly that. Through techniques like the “digging for gold” exercise, you can trace your feelings back to their source and expose the fear for what it truly is—an illusion. 

Here’s why this matters: much of our behavior in relationships is automatic. We react out of habit, often without understanding why. But when you recognize your core fear, you gain the ability to step back and respond differently. Instead of being driven by fear, you can choose actions that align with your true values and goals. 

A Proven Approach for Couples 

For those struggling with relationship anxiety in a partnership, there’s a program called Deconstructing Relationships, based on the Deconstructing Anxiety model. One of its key techniques is a communication method that helps couples uncover the fears behind their conflicts. 

Here’s how it works: instead of focusing on surface-level issues like arguments or misunderstandings, couples explore the deeper anxieties driving their behavior. Often, they realize that both partners are acting out of fear—whether it’s fear of rejection, fear of being controlled, or something else entirely. This realization creates empathy, helping partners see each other in a new light. 

I’ve seen this technique transform relationships time and again. Couples who once felt stuck in patterns of blame and frustration discover a renewed sense of compassion and love. By addressing the root causes of their struggles, they create space for healing and growth. 

The Path Forward 

Relationship anxiety can feel overwhelming, but it doesn’t have to control your life. By understanding the role of core fears and using the tools of the Deconstructing Anxiety method, you can build healthier, more fulfilling relationships. Whether you’re addressing your own fears or working through challenges with a partner, the key is to approach the process with honesty, curiosity, and compassion. 

To learn more about Dr. Pressman’s approach to creating healthy, vibrant relationships, visit www.makemarriagebetter.com or see his profile on Goodtherapy.org. 

In the realm of mental health, stress often acts as a formidable adversary, exacerbating symptoms and hindering recovery. For individuals grappling with mental health issues, managing stress becomes a crucial aspect of their journey toward healing and well-being. Fortunately, there are many different strategies and techniques that therapists and clients can explore to alleviate stress and cultivate resilience. In this piece, we delve into some effective approaches to help clients reduce stress and enhance their mental well-being. 

Effective Strategies to Reduce Stress

Mindfulness and Meditation:

At the forefront of stress reduction techniques lies mindfulness and meditation. These practices encourage individuals to anchor themselves in the present moment, fostering a sense of calm and inner peace. By cultivating awareness of thoughts, emotions, and bodily sensations without judgment, clients can gradually learn to navigate stressors with greater composure. Therapists can guide clients through mindfulness exercises, such as focused breathing or body scans, to help them develop these invaluable skills. 

Cognitive Behavioral Therapy (CBT):  

CBT offers a structured and evidence-based approach to stress management by examining the interplay between thoughts, feelings, and behaviors. Through CBT interventions, clients can identify and challenge maladaptive thought patterns that contribute to stress and anxiety. By replacing negative cognitions with more balanced and rational alternatives, clients can experience a profound shift in their perception of stressors, empowering them to respond more effectively. 

Stress Reduction Techniques:  

Encouraging clients to incorporate stress reduction techniques into their daily routine can yield significant benefits. These techniques may include progressive muscle relaxation, or guided imagery, among others. By engaging in regular practice, clients can cultivate a greater sense of relaxation and resilience, thereby mitigating the impact of stress on their mental health. 

Lifestyle Modifications:  

Exploring lifestyle modifications can also play a pivotal role in stress management. Encouraging clients to prioritize self-care activities, such as adequate sleep, regular exercise, and healthy nutrition, can bolster their physical and emotional well-being. Additionally, fostering meaningful social connections and engaging in enjoyable hobbies can provide much-needed support and solace during times of stress. 

Support Groups and Peer Networks: 

Connecting clients with support groups or peer networks can offer a sense of validation, understanding, and unity. Interacting with individuals who share similar experiences can diminish feelings of isolation and provide invaluable emotional support. Therapists can facilitate access to these resources and encourage clients to actively engage with their peers as they navigate their mental health journey. 

Relaxation Techniques:  

Incorporating relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, or visualization, can help clients alleviate physiological symptoms of stress and induce a state of calmness. Teaching clients these techniques equips them with practical tools to manage stress in real time, empowering them to regain a sense of control over their emotions and physical sensations. 

Time Management and Boundaries:  

Helping clients develop effective time management skills and establish healthy boundaries can also contribute to stress reduction. By prioritizing tasks, setting realistic goals, and learning to assertively communicate their needs, clients can minimize feelings of overwhelm and cultivate a greater sense of balance in their lives. 

Expressive Therapies:  

Engaging in expressive therapies, such as art therapy, music therapy, or dance movement therapy, can provide clients with alternative avenues for self-expression and stress relief. These modalities offer creative outlets for processing emotions, reducing tension, and fostering self-discovery in a supportive and non-judgmental environment. 

In conclusion, reducing stress for clients dealing with mental health issues requires a multifaceted approach that addresses the interconnected facets of their well-being. By incorporating mindfulness practices, cognitive restructuring, stress reduction techniques, lifestyle modifications, social support, relaxation strategies, time management skills, and expressive therapies into treatment plans, therapists can empower clients to effectively manage stress and enhance their overall quality of life. Ultimately, by collaboratively exploring these strategies, therapists and clients can work towards fostering resilience, promoting healing, and cultivating a sense of empowerment in the face of adversity. 

Written By:  

Janice D’souza, M.S.W., R.S.W. 

Insightful Minds Therapy Inc. 

If you, or someone you know is struggling with their mental health and well-being, feel free to reach out to Janice D’souza, for individual therapy, at below contact information: 

Email: j6dsouza@gmail.com 

Phone: 416-316-7686 

Summer is known to be a time of relaxation, vacations, and mood-lifting weather. But despite the leisurely pace of living, the season can also bring a sense of anxiety and stress, as routines become less defined, hot weather takes a physical toll and the logistics of trip planning add more to the to-do list.  

It’s normal to feel simultaneously excited and anxious during the summertime, and understanding why and how to mitigate the latter can help you enjoy the season to the fullest.  

Anxiety during the summer 

Heat 

The hallmark of summertime is a hot summer day. Basking in the sun and spending time outdoors is a surefire way to release endorphins and absorb vitamin D, but living in areas with particularly grueling heat — or enduring unusual heat waves — can have the opposite effect.  

High temperatures put us at risk of heat stroke and dehydration, leading to known physical health risks, and such weather depletes energy levels, leading to more frequent feelings of exhaustion and even cabin fever due to staying indoors more frequently.  

But there are even more sinister effects of prolonged heat exposure. According to a study published in JAMA Psychiatry, “ mental health-related emergency department visits found an 8% increase in mental health visits on the hottest days of summer compared with the coolest days. The increase ranged from 5% to 11% across different disorders.” Substance abuse, mood, and anxiety disorders were found also to be exacerbated by extreme heat.  

Fear of Missing Out 

This time of year always sees higher travel volumes, but social media has heightened the sense of FOMO, or fear of missing out, as you can get detailed, real-time access to your friends’ and relatives’ vacations.   

 Comparing our present, day-to-day lives to others’ curated social media content can lead to a sense of inadequacy, so be aware of thoughts that create feelings of jealousy or insecurity.  

Routine disruption 

Routines provide the necessary structure and stability to each of our lives. And though vacations can be a time for relaxation or adventurous exploration, regardless of the type of trip you’re embarking on, it is a departure from your current routine, which can cause anxiety and stress. 

While many of us need a break from our jobs, not working can surface negative feelings due to a perceived lack of productivity or advancement. During vacations, we are also more tempted to eat or drink less healthily, and maintaining a regular exercise schedule can be more difficult.  

Financial stress 

Flight, lodging, and transportation costs have been steadily increasing, and summertime is almost always synonymous with elevated prices due to higher demand. While a break from work may sound relaxing, the financial toll it can take may also increase stress levels. Before booking a trip, reflect on the type of experience you’d like to have — how you want to feel, and what activities you’d like to prioritize — so that you don’t feel a sense of buyer’s remorse due to reactive spending.  

Be aware of how social media FOMO can influence your habits as well. A 2023 survey from Credit Karma found that nearly 40% of Gen Z and almost 30% of millennials have been influenced to spend money they don’t have on travel expenses upon seeing their peers’ social media.  

Social gatherings  

Similar to the winter holidays, summertime often means family vacations, weddings, and social events with loved ones. Such gatherings can be joyful and fulfilling, but tense relations with certain peers or family members can also evoke feelings of animosity, resentment, or uneasiness.   

How to decrease summertime anxiety 

Deep breathing 

The benefits of mindful breathing and meditation are hard to overstate. Data, including National Institutes of Health studies, have repeatedly shown that consistent mindfulness breathing and therapy programs significantly reduce depression and anxiety.   

Such practices can help you maintain focus and identify the sources of anxiety so you can work toward confronting some of the culprits.  

Establish a daily routine 

Whether you are hosting visitors or taking a vacation, create a plan to mitigate as much routine disruption as possible. Even if you can’t dedicate as much time to your typical daily tasks, intentionally schedule in time to do what makes you feel grounded each day, whether that is journaling, meditating, reading, or going for a walk. Conversely, having an all-or-nothing approach while on vacation will only make you feel more derailed during and after your vacation and likely increase anxiety levels upon the return to your regular schedule.   

Exercise and eat healthy 

Maintaining your diet and exercise routine will undoubtedly change when you’re on vacation or hosting guests, but don’t let it falter too much. Even if you can’t complete your full workout routine or eat your regular meals, schedule some exercise time, and offer to buy groceries or plan meals that more closely adhere to your diet.  

Budget 

Excessive, reactive spending is never easier than when you’re on vacation, but it’s often not always followed by positive emotions. To avoid financial guilt, create a realistic budget — daily or weekly — that is easy to track. This will crystallize what you feel most comfortable spending more money on and what costs you’d like to keep to a minimum.   

Anxiety can occur at any time of the year, but it’s important to be aware of how this season may exacerbate underlying mental health conditions. Be sure to take care of your physical and mental well-being, and seek a therapist to discuss and manage anxiety-related symptoms. 

 

Women who work in the helping field face unique challenges.  You were probably drawn to this field because empathy comes naturally to you.  Helping professionals want a job that is meaningful and helping people in need is very fulfilling.  Unfortunately, women tend to give too much for a variety of reasons, putting their mental health at risk.  Let’s explore some of the reasons this happens.  

What are some common problems women helpers face? 

• Anxiety
• Unchecked personal stress
• Lack of self-care
• Putting everyone else first
• “Lone wolf” 

Anxiety 

The demands of a helping career can create a lot of anxiety.  Helping work is often unpredictable because we’re dealing with human beings who are often in high-stress situations.  Employers and co-workers can also be a source of stress, especially if we aren’t meeting their expectations or don’t fit in.  This can lead to dreading the work day, trouble sleeping, trouble relaxing in your free time, and feeling very drained when the work day is over.   

Unchecked Personal Stress 

It’s likely that if you are good at helping people in your job, you’re also good at helping people in your personal life.  Friends, family members, spouses, children – they all come to you with their personal problems and demands.  If you identify strongly with the helper identity, you may feel obligated to put your needs aside and be there for them. It’s admirable, but not sustainable. 

Lack of Self-Care 

I’m not talking about luxuries like vacations, spa days, or a shopping spree here.  I’m talking about basic self-care like eating, drinking enough water, and making time for rest throughout the workday. It sounds simple, but when you’re stressed it’s easy to put these things off until after work.  Unfortunately, this keeps your body in a state of panic and you will crash when you get home.  If you find yourself binge eating after a long day of work, taking naps, or needing caffeine to get through the evening, you might be lacking basic self-care during the work day. 

Putting Everyone Else First 

Are you working on someone else’s time clock?  Many helping professionals work in fast-paced environments where they are expected to see clients from morning to night, be available for crises, keep up with overwhelming paperwork demands, or be in meetings all day long and somehow make time for projects.  It’s not fair, but you want to be perceived as strong and capable so you strive to meet those demands.  This might be okay for a while, but you are going to get burned out and resentful at some point.  

“Lone Wolf” 

Lone Wolf employees want others to see them as strong and capable.  They don’t ask for help, they don’t share their emotions, they don’t complain, and they don’t interact much with their co-workers. There is a wall up – likely as a survival mechanism however, it could hold you back from future career success. Making social connections is an important part of advancing your career.  If you want to make a change, you will need connections like references, letters of recommendation, or maybe just peer support.   

Do you see yourself in any of these areas?  Maybe all of them?  If you find yourself being judgmental or critical of yourself, pause for a moment, and let’s try to get curious about why you struggle in these areas by examining some underlying themes.  

Underlying factors: 

• Worthlessness
• Trauma
• Cultural Influences
• ADHD  

Worthlessness  

If you are struggling with feeling worthy in your personal life, but excel in your work life, you might start to use your job as a way to cope with feelings of worthlessness. This can set you up for perfectionistic thinking.  You can’t make a mistake without being very ashamed of yourself.  You struggle with unrealistic expectations and boundaries, which can make you vulnerable to exploitation by employers and even clients.  You focus on being liked over being respected.  

Trauma 

Many people with trauma histories are drawn to the helping field.  It can be very healing for survivors to help others, but it can also set you up for over-empathizing with your clients.  This could lead to overworking and poor boundaries.  You start to rescue people instead of empowering them to discover their own path. You don’t trust that other people can do this work. 

Experiencing trauma directly or even indirectly also changes your beliefs about the world. Working with people who are suffering can create or reinforce beliefs about the world being a terrible place. You might start to feel powerless, helpless, and hopeless. 

Cultural Influences 

In today’s culture, women are barraged with rigid expectations and there is a very small window for error.  Expectations like – being assertive, not aggressive; being friendly but not overly emotional; being knowledgeable but not arrogant; being flexible but not weak. All of this pressure can lead to perfectionism, which is when you strive to achieve impossible expectations and feel shame when you don’t achieve them. Being a woman of color increases the pressure because you have to work even harder against prejudice and discrimination.  Many women of color have to hide aspects of themselves to be perceived positively in the workplace.   

Could you have ADHD? 

It’s pretty well known that women with ADHD are underdiagnosed.  I’m not an expert in this area, but here are some observations I’ve made among clients and co-workers.  If you think you have ADHD, I would encourage you to seek out neuro-psych testing or an evaluation by a provider that specializes in ADHD.   

Symptoms of ADHD in the Workplace 

• Being late to work very often 
• Procrastinating on tasks you find tedious and then rushing to catch up at the last minute 
• Easily distracted with socializing 
• Impatience and conflict with co-workers or supervisors 
• Work missing details or getting hyperfocused on unnecessary details 

So check in and see, how are you feeling now?  My hope is that you understand yourself a little bit better and are feeling less judgmental.  You might think you’re the only one who has these problems but I assure you that you’re not alone.  These issues are very common among professional helping women and we don’t talk about them enough.   

 

If the idea of flying fills you with anxiety and fear, you are not alone. Aviophobia, an extreme fear of flying, is one of the most common phobias in the United States, affecting as many as 40% of people! Thankfully, the fear of flying can be treated successfully through therapy.

Most travelers have a healthy concern about the safety of airplane travel. They want to know that planes are routinely serviced, that pilots and air traffic controllers are well trained, that weather conditions are safe before they fly, and that security is tight. This normal concern is rational, and the traveler feels comforted if everything seems satisfactory.

People with a phobia about flying are not likely to be comforted by any of this evidence about the safety of a flight. Instead, they feel that there is an exception to every rule. Where a non-phobic person will realize that they are safer on a plane than in any other common type of transportation, a person with flight anxiety will not be able to get beyond thinking about the negative possibilities, no matter how remote. When I tell clients with flight anxiety that the chances of being in a serious commercial plane crash are one in twenty million, all they focus on is “one.”

Many have theorized that the fear of flying has its roots in a combination of two inborn fears: the fear of not having control and the fear of falling. This is exemplified by the fact that those with flight anxiety will list both the feeling of being suspended high in the air and of trusting a piece of machinery to keep them there as their two primary sources of unease. In fact, most aviophobics do not fear driving at all, despite the much higher risk of that choice, because in a car, they feel they are in complete control. Many also have no fears of trains, which are at least on the ground. Interestingly, many people find through therapy that the reasons for their fears are much more profound than their actual worries about the plane.

Symptoms of Aviophobia

The symptoms of this phobia vary from person to person but often start with severe anticipation anxiety that can lead to insomnia, obsessive thinking, and even some physical symptoms like shortness of breath. Once on the airplane, the symptoms can often be similar to panic attacks, including extreme fearfulness, nausea, dizziness, dry mouth, sweating, shortness of breath, and shaking. For many, these symptoms subside a lot once the plane is safely in the air, though for some, the symptoms persist to some degree for the entire flight.

People who suffer from a fear of flying are often aware that their fear is irrational. However, despite this knowledge and supportive encouragement from friends and family, they are still afflicted with their intense fears. Unfortunately, the effects of flight anxiety are not limited to the distress it causes to those who suffer from it. It can affect a person’s family life and job prospects. Each year, many people who suddenly cannot fly because of this phobia are let go from businesses that require travel. It can also inhibit people from taking vacations and seeing family living far away.

The good news is that successful therapeutic treatments are available for people with phobias about flying. Usually, this type of therapy involves three general steps:

1. Challenging Irrational Thoughts

The therapist will work with you to notice each automatic and irrational thought about flying and help you learn to challenge them. Reviewing these thoughts can sometimes lead to a better understanding of why these fears came on in the first place. One young mother came to me with a fear of flying, and the content of her irrational thoughts helped her realize that having kids generated a greater sense of responsibility and more awareness of her mortality. Knowing that the cause isn’t actually about the plane can help!

2. Desensitization

The next step is “systematic desensitization,” which describes a gradual progression that starts with safe and quick visualization and eventually leads to going on an airplane. At first, the therapist might ask you to go to the airport, watch planes safely landing and taking off, and see passengers calmly walking onto airplanes. They might refer you to a website that shows all the planes in the air at the moment, which can help you see how safe things are.

3. Designing a plan for the flight itself

In therapy, you’ll learn to practice deep breathing exercises and relaxation techniques to help manage anxiety during the flight. You might use visualization techniques while focusing on feelings of relaxation and comfort. The plan may include engaging in activities that divert your attention during the flight. You’ll also learn how to inform the flight attendants about your flight anxiety. They are trained to handle anxious passengers and may be able to provide reassurance or guidance during the flight. Even saying “hello” to the pilots when you board can bring relief.

If you suffer from flight anxiety, there are a variety of resources available to you, including support groups, educational books and internet sites, internet chat rooms, and self-help protocols. Your therapist can help you weave all of that together in combination with their work with you to help you overcome your fears. You are not alone in having flight anxiety, and you won’t be alone in joining the considerable number of people who were able to overcome it!

Living with stress and anxiety is a common struggle for millions of individuals on a daily basis. Whether it stems from phobias, depression, or post-traumatic stress, the impact on our mental and physical well-being is undeniable.

If you’ve been on the quest for ways to soothe your emotional turbulence, you’ve likely experimented with self-help techniques. While these methods might provide temporary relief, the key to overcoming overwhelming anxiety lies in addressing its root causes—those underlying factors that fuel its persistence. This is where therapy emerges as a powerful ally, offering a multifaceted approach to transformation.

Here are three key approaches therapy can assist you in addressing anxiety:

1. Uncovering the Root Causes

Effective treatment, akin to solving any health issue, necessitates reaching the root cause. Just as a doctor may prescribe medication or recommend lifestyle changes for hypertension, a therapist guides you to delve into your emotional landscape. Through a process of introspection, you examine thoughts and feelings, uncovering patterns that often reveal unhealthy beliefs at the core of anxiety.

Imagine this as peeling back layers of an onion; therapy allows you to gradually expose and understand the intricate layers of your emotional world. This exploration is a collaborative effort between you and your therapist, leading to a deeper comprehension of the factors contributing to your anxiety. Identifying these root causes empowers your therapist to develop a tailored plan to calmly and confidently address these underlying issues.

In essence, therapy serves as a detective, helping you unearth the origins of your anxiety. It’s not merely about managing symptoms but about understanding the roots and creating sustainable change from within.

2. Behavioral Change Through Therapy

Anxiety isn’t confined to thoughts and beliefs; it manifests in behaviors with potential negative consequences. Therapy extends beyond uncovering cognitive patterns; it provides guidance for essential lifestyle and behavioral changes. You learn to navigate challenging situations with a newfound sense of calm, breaking free from the grip of insomnia or the avoidance of social connections.

Think of therapy as a dynamic process, not just about understanding but actively reshaping your responses to anxiety triggers. It equips you with a toolkit for behavioral change, offering strategies to reshape your reactions to stressors. This might involve adopting healthier coping mechanisms, altering daily routines, or practicing mindfulness. Through therapy, a more balanced self emerges—one capable of facing life’s challenges with resilience and adaptability.

Consider behavioral change as the bridge between understanding and action. Therapy bridges the gap by providing actionable steps to translate insights into real-world transformations. It’s about not only recognizing patterns but also cultivating new habits and responses that foster mental and emotional well-being.

3. Continued Personalized Support

Embarking on the journey of change is never easy, even when the benefits are undoubtedly beneficial. One of therapy’s significant advantages is the ongoing, personalized support it provides. Your therapist becomes a dedicated ally in your pursuit of well-being, offering encouragement and support without judgment.

Visualize your therapist as a steadfast companion on your journey—a supportive figure who understands your struggles intimately. This ongoing support is crucial, especially during moments of doubt or setbacks. Knowing you’re not alone in your battle against anxiety can be a powerful motivator for change.

Therapy isn’t a one-size-fits-all solution; it’s a continuous, evolving process tailored to your unique needs. The relationship between you and your therapist becomes a foundation for growth and transformation. This support extends beyond the therapy room, influencing how you approach challenges in your daily life.

Seeking therapy for anxiety

If anxiety has been a persistent companion in your life, remember that you don’t have to face it alone. Seeking therapy for anxiety is a proactive step toward understanding and overcoming the challenges you’re experiencing. If you or a loved one is considering treatment, don’t hesitate to reach out for professional help. A licensed clinical social worker can discuss how therapy can be a transformative force in your journey to a calmer, more fulfilling life.

Conclusion

In conclusion, therapy offers more than a resolution to immediate concerns; it’s a comprehensive guide to self-discovery, behavioral change, and ongoing support. It’s a journey that goes beyond managing anxiety to thriving in a balanced and fulfilling life. Embrace the transformative power of therapy—it’s not just a treatment; it’s an investment in your holistic well-being. If you’re ready to take the first step towards a calmer and more fulfilling life, do not hesitate to reach out for professional help from a licensed clinical social worker to explore how therapy can be a transformative force in your unique journey.

I have anxiety, chronic depression, and excoriation disorder – I’m also a master’s level psychotherapist with my own private practice.

My life story and diagnosed mental disorders contradict the general public’s idea that a psychotherapist is some sort of “Buddha-like creature” that has mastered the art of suffering while also helping others through their pain.

I think one of the most beautifully difficult things about being a therapist with mental illness is that I haven’t mastered my own mental health. Yet, I’m still able to help others through their suffering. I don’t know if I’ll ever fully overcome the disorders and struggles I’ve been given, but I’ve learned how to use my own pain and trauma to help my clients through theirs.  

RELATED GOODTHERAPY ARTICLE: Coping Skills: How to Develop Them for Your Daily Life

It Can Be a Long Road 

The amount of pain, energy, time, and money involved in mental illness and its treatment can be incredibly overwhelming. I’ve been in individual therapy since the age of 13, received inpatient psychiatric treatment at the age of 19, and I’ve tried over ten different medications for depression.

Two years ago, I attended a ten-week-long self-compassion course in hopes that I’ll stop trash-talking myself 24/7.

I’ve undergone countless blood tests and a sleep study to try and address my chronic fatigue.

At 25, I attended group therapy in addition to my individual therapy to help me learn just how powerful relationships can be in terms of triggering my anxiety and feelings of inadequacy due to my anxious attachment style.

Just recently, I completed eight weeks of Transcranial Magnetic Stimulation (TMS) for both anxiety and medication-resistant depression.

I’ve spent hundreds of dollars on skin care products and scar gels to try and erase the fact that my entire body is covered in scars from over a decade of compulsive skin-picking.  

 My Experiences Help My Clients

When I read the above paragraph, I feel a sense of profound sadness and grief from what I’ve endured, but my difficult experiences have made me a better therapist.

Because of my anxiety, I know that sometimes, no matter how much cognitive challenging and deep breathing I do, I still could respond from a place of pure panic and make the situation worse.

Because of my depression, I understand how you can feel so unwanted and repulsive that you want to die, and no amount of uplifting words from others can take that pain away.

I’m able to recognize that replacement behaviors or distractions for compulsive behaviors oftentimes don’t even make a dent, so we have to brainstorm quite a repertoire of potential interventions. When clients ask me for answers, begging for ways to end their pain, I simply sit with them because sometimes sitting with them is all you can do. 

I realize that what worked, or didn’t work, for me and my mental health is not applicable for everyone. I draw from my own hardships because it helps me makes sense of the things I continue to experience on a daily basis despite my many years of pursuing healing.

I think the most profound thing I’ve learned as a therapist with mental illness is that sometimes we get so caught up in our ultimate goal of being healed that it actually stops us from healing. There is a romanticized idea of healing that is portrayed as someone constantly being at peace or no longer feeling intense pain, but that’s not what healing is.

Healing is a lifelong process that takes consistent time, effort, and courage because we will never be free from suffering in this life, but we can also find comfort in knowing we are never truly alone in our pain. We can learn to still experience joy, freedom, love, and all of the wonderful things in life while acknowledging that moments of suffering are inevitable.  

RELATED GOODTHERAPY ARTICLE: When Is It Time to Find a Therapist?

Take Care of Yourself While Caring for Others 

Being a psychotherapist is a difficult career that requires a lot of self-awareness and self-care. Not all therapists have mental illness or trauma, but we all experience pain and feelings of inadequacy, and making sure we take proper care of ourselves is one of the most important parts of our job.

The concepts of self-awareness and self-care as a therapist become even more vital when you have your own disorders or difficult life circumstances going on. My countertransference is often very strong in sessions because of my past experiences, but I’ve learned to use it as a therapeutic tool that allows me to stay empathically attuned to my clients.

I’m also aware that I have to be careful and take time to process my countertransference with the help of ongoing supervision and personal therapy to make sure my own emotions aren’t negatively influencing my practice. It’s about finding a balance between using our experiences as a point of reference, but not becoming blinded or consumed by them. 

If you’re a therapist with mental illness, I see you and I understand you. If you’re a therapist with no mental illness, but you’re stressed out of your mind and feel inadequate, I see you too. Life is hard and we picked a hard job to go along with it – there’s a lot of power in being open about this and our common humanity.

We can use our pain to help us become better clinicians only if we take the time to address it and care for it. You can’t expect your clients to trek and wade through the depths of their suffering if you haven’t done it yourself. No matter what your story is, take the time to explore it. It has the power to become your strongest asset as a clinician.