Anxiety Types You Shouldn’t Ignore
Understanding Anxiety: The Most Common Types Explained
Anxiety has a way of slipping into your day or hijacking your thoughts before you even notice it showing up… tightness in your stomach, a mind that won’t slow down, or a feeling you can’t quite explain. It becomes easy to label everything as “just my anxiety,” even when you’re not fully sure what’s causing it.
You know something’s off. You feel it physically, emotionally, mentally but the source feels fuzzy, maybe even completely undetectable. If that sounds like you, you’re far from alone. Anxiety isn’t just one single experience; it has different flavors, different triggers, and different ways of hijacking your mind and body.
Understanding the type of anxiety you’re dealing with can help you feel less overwhelmed and more in control. What if I told you that once you can name it you can actually respond to it… instead of feeling like it’s running the show.
Let’s walk through the major types of anxiety, how each might show up in your day-to-day life, and how to regulate in the moment when it hits.
1. Generalized Anxiety (GAD): The Constant “What If”
GAD isn’t loud or dramatic, it’s subtle, steady, and persistent. It’s the type of anxiety that makes you worry about things that haven’t happened yet… and may never happen.
It may feel like:
- A constant sense of dread or unease.
- Overthinking every scenario.
- Feeling tense for “no reason.”
- A mind that just won’t shut off.
Maybe you’ve had moments where you think, “Why am I stressing about this? It doesn’t even make sense.” That’s GAD’s signature move… making everything feel like it could go wrong.
Tips to Regulate :
- Name the worry: Say, “This is my anxiety talking right now.” That simple separation helps your nervous system calm down.
- Take a breath: Inhale 5 seconds, hold 5, exhale 5.
- Ask yourself: “Is this a problem I need to solve, or a fear I need to soothe?”Most GAD spirals fall into the second category. Which means pause and let the wave pass instead of trying to solve it.
2. Social Anxiety: The Inner Critic Turned All the Way Up
Some people think of social anxiety as just being shy, but it’s deeper than that. It’s the fear of being judged, disliked, or “messing up” socially, paired with the frustration of wishing you could relax, be yourself, and connect the way you want to.
It may look like:
- Replaying conversations long after they’re over.
- Avoiding phone calls, events, or speaking up.
- Feeling physically sick before social interactions.
- Believing others are noticing every tiny thing you do “wrong.”
If you’ve ever walked away from a conversation thinking, “They probably think I’m weird,” or avoided an event altogether due to the reasons above, social anxiety has likely been in the driver’s seat.
Tips to Regulate:
- Shift the focus: Instead of “How am I coming across?” try “What’s one thing I’m curious about right now?” Curiosity softens self-consciousness.
- Shift your attention outward: Scan the room for something to focus on other than the internal dialogue that’s focused on perceived judgement.
- Challenge the assumption: Ask yourself, “What evidence do I have that they’re judging me?” Spoiler alert: there’s almost always none.
3. Panic Anxiety: When Your Body Hits the Alarm Button
Panic anxiety is intense and fast. It’s like your body slams on the gas pedal before your mind realizes the light turned green.
It can feel like:
- A racing heart
- Shortness of breath
- Chest tightness
- Feeling like you’re losing control
- Feeling like something terrible is about to happen
- You may think, “Something’s not right. Why am I losing control of my body?”
Panic is your nervous system misunderstanding a stressor as a threat. This is your fight-or-flight system kicking in before your brain can catch up.
Tips to Regulate:
- Ground your body first: Sit down, plant your feet, press your hands gently together.
- Sip cold water or run cold water on your wrist: This signals safety to your nervous system.
- Lengthen the exhale : Inhale for 4, hold for 6, exhale for 8. Longer exhales deactivate panic.
4. Phobia-Based Anxiety: The Fear That Feels Bigger Than You
This is an intense fear of a specific thing; flying, driving, needles, insects, elevators, storms… anything your brain has labeled as “dangerous.” You might think, “I know some people do this everyday and come out okay, but just thinking about it makes me tense up.” That right there is phobia anxiety, your logic says one thing but your body says another.
Phobia anxiety often comes with anticipatory stress; the dread doesn’t just show up in the moment, it builds in the hours or days leading up to it. You might find yourself avoiding certain places, activities, or even conversations, all to prevent the panic from happening. People often dismiss phobias as “just a quirk” or “irrational fear,” but the physical and emotional reactions are very real. Your body doesn’t negotiate with logic… it reacts first, fast, and fiercely.
Tips to Regulate:
- Gradual exposure : take micro-steps to exposure, if it’s flying, visualize yourself sitting on a plane before take off, then watch a video of a plane first; if it’s spiders, look at a photo for 30 seconds. And regulating yourself in the moment while taking small steps, this will gradually teach your nervous system to feel safe.
- Have a recovery plan just incase panic spikes – having a plan gives you comfort that you’ll have something to lean on if you were to panic.
- Use a grounding object: (stone, bracelet, scent) to bring you back to safety cues.
5. Health Anxiety: When Every Sensation Feels Like a Warning
Health anxiety shows up as constant worry that something might be wrong with your body. You notice every twinge, pulse, or ache and your mind jumps to worst-case scenarios: “What if this is serious?”
Whether this is just from the anticipation of something being wrong or based on a legitimate diagnosed concern, anxiety can amplify it, making your body feel like danger is immediate. The key is learning to manage fear without ignoring real issues.
Tips to Regulate :
- Limit symptom-checking and googling : this creates rumination of the negative.
- Validate, then act: If a symptom is new, worsening, or unusual, schedule a check-up.
- Shift focus from “what if” to “what now”: Ask yourself, “What can I actually do right now?” Anything beyond that is worry, not action.
6. Situational Anxiety: Stress Triggered by Specific Life Events
The type of anxiety that shows up in response to a specific situation or event… think job interviews, public speaking, exams, or even a big life change. It’s that knot in your stomach, racing thoughts, or sweaty palms that flare up right before or during a moment you know matters.
Let’s be real, you brushed off your own anxiety because “it’s normal.” It’s not constant, and it’s not about overthinking everything all the time. But it still matters. And the tricky part is… Sometimes the fear sneaks in early, hours or days before the event, and suddenly a normal situation feels more stressful than it really is.
Whether it’s…
- Starting a new job
- Moving
- Financial decisions
- Relationship changes
- A big upcoming responsibility
This type of anxiety is tied to something real, and the emotional reaction can still feel overwhelming.
Tips to Regulate:
- Break the situation into smaller pieces : Overwhelm decreases when tasks feel more manageable.
- Journal : writing is a form of release, dump every fear onto paper so your mind doesn’t have to hold it.
- Remind yourself: “I don’t have to be perfect, I just have to do my best.”
Here’s where you take back the narrative…
When you can recognize what kind of anxiety you’re experiencing, you can finally start responding with the right tools instead of feeling defeated or confused.
And maybe, just maybe… This is why therapy has been on your mind lately. You’ve had moments where you thought about talking to someone, but life got busy, or you weren’t sure where to start, or perhaps a part of you hoped things would just “settle down.” This is your reminder to prioritize you.
Therapy helps you understand where your anxiety comes from, how it shows up in your body, and how to stop feeling controlled by it. You don’t have to figure this out alone. You deserve support, clarity, and a sense of peace, and therapy is one of the safest places to find exactly that.
Please be advised that the information provided in this blog does not serve as a clinical diagnosis for you. Please seek mental health support for any direct diagnosis needs.
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Protecting Your Peace
Protecting Your Peace: 6 Areas Where Boundaries Set You Free
Do you find yourself constantly saying “yes”, even when every fiber of your being is screaming “no”? I imagine you even pride yourself on being dependable, nurturing, and available, but… somewhere deep down, it leaves you exhausted, resentful, and unseen.
Perhaps you’re a people pleaser, so the word “no” feels like rejection, not of the request, but of you. Subconsciously, you may believe that your worth is tied to earning approval and love by being accommodating. Ultimately, here’s the truth: people-pleasing has never been an act of love. It’s been an act of survival. It’s the way your nervous system learned to keep you safe. The perception that if I can “make them” happy, I’ll avoid negativity in connections.
What if I told you that the entire time your priority has been pleasing everyone else, you’ve been abandoning yourself? True peace requires protection. And that protection comes through boundaries. Boundaries are the bridge between self-respect and connection. They say: “I can love you and still honor me.”
Let’s explore 6 areas where setting boundaries
Protects your Peace…
and what it looks like to start.
1. Emotional Energy
Why it matters:
When you take on everyone else’s emotions.. their pain, chaos, or negativity you disconnect from your own inner calm. Without boundaries here, you might feel responsible for fixing everyone’s feelings, leaving your own neglected.
What lack of boundaries looks like:
You absorb people’s moods like a sponge. Someone’s bad day becomes your bad day. You overextend yourself emotionally, thinking, “If they’re okay, then I’ll finally feel okay.”
Setting boundaries looks like:
“I care deeply, but I can’t carry this for you.”
Or, “I’m here to listen, not to fix.”
Protecting your emotional energy also means learning when to pause, not every emotion you witness is yours to hold.
2. Time and Availability
Why it matters:
Time is one of your most valuable forms of currency. Without time boundaries, you teach people that your time… and therefore your peace, is always up for grabs.
What lack of boundaries looks like:
You overbook yourself, cancel your own plans, or say “I’ll squeeze it in” when you’re already running on fumes. You feel guilty resting, as if downtime has to be earned.
Setting boundaries looks like:
“I’m unavailable after 8pm” “I’ll get back to you tomorrow.”
“I’d love to, but I don’t have the capacity this week.”
Every minute of time past your boundary is a contribution to burnout.
3. Digital Boundaries
Why it matters:
We’ve all heard the phrase “comparison is the thief of joy.” And let’s be clear… comparison quite literally is the thief of joy. Sometimes, scrolling on social media is the exact thing you need a break from to reclaim your peace.We live in a world where the noise never stops. Notifications, messages, endless scrolling… Our phones have become both a lifeline and a drain. Without digital boundaries, your peace can easily get buried under comparison, overstimulation, and information overload.
What lack of boundaries looks like:
You wake up and reach for your phone before your feet even hit the floor. You scroll mindlessly when you’re anxious, only to feel more disconnected
afterward. You compare your behind-the-scenes to someone else’s highlight reel and wonder why joy feels just out of reach.
Setting boundaries looks like:
- Taking a social media detox.
- Setting specific times you’ll scroll.
- Muting or unfollowing accounts that trigger anxiety or insecurity.
Peace often begins where overstimulation ends.
Digital boundaries also include your screen time beyond social media.
Does it ever feel like binging your favorite TV show is the best at night when you’re supposed to be asleep? Or perhaps that’s the only quiet time you get? Understandable… but even here, boundaries matter. You can enjoy your show and honor your rest.
Try setting a timer on your TV so it turns off at the time you promised yourself you’d go to bed. That’s a boundary too.
Your mind needs stillness to process, heal, and breathe.
By creating intentional space between you and your screens, you give yourself permission to be fully present.
4. Communication
Why it matters:
Not every conversation deserves your energy. Boundaries in communication protect you from engaging in power struggles, defensiveness, or manipulative dialogue that leaves you drained and doubting yourself.
What lack of boundaries looks like:
You explain yourself over and over, hoping to be understood by someone committed to misunderstanding you. You engage in arguments that never lead to resolution, only exhaustion.
Setting boundaries looks like:
“I’m not comfortable continuing this conversation if it turns disrespectful.”
“I don’t owe a response to every message right away.” “I don’t have the bandwidth for this conversation right now, let’s revisit this at a later time”
Or even silence.
Peace thrives in clarity. You don’t have to defend what’s already aligned with your truth.
5. Relationships
Why it matters:
Relationships without boundaries quickly become breeding grounds for imbalance, where one person overgives and the other simply receives. Healthy loverequires two whole people, not one rescuer and one dependent.
What lack of boundaries looks like:
You tolerate inconsistency, chase closure, or justify poor treatment under the label of loyalty. You feel like you’re “too much” when you express your needs, so you silence them.
Setting boundaries looks like:
“I love you, but I won’t keep showing up where I’m not met halfway.”
“I can hold compassion, but I won’t carry dysfunction.”
Boundaries in relationships are not about punishment… They’re about preserving connection through respect.
6. Personal Space and Priorities
Why it matters:
When you lack boundaries in your personal space life feels cluttered, rushed, and chaotic.
What lack of boundaries looks like:
You never have alone time. Your space become overrun by others’ needs, noise, or expectations. You feel disconnected from your routines or rituals that bring you peace.
Setting boundaries looks like:
“I need time alone to recharge”
“Please knock before coming in.”
Creating personal space allows you to regulate, reflect, and reconnect with yourself.
Your peace is on the other side of your boundaries
Setting boundaries isn’t about pushing people away. It’s about drawing closer to yourself; to your needs, your peace, and your truth. Every “no” you say to what drains you is a deeper “yes” to what sustains you.
So the next time you feel guilty for protecting your peace, remember this: you’re not being selfish, you’re being self-respecting. Your peace isn’t negotiable. It’s sacred.
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Media and it’s Affect on Mental Health
Current Events Affect on Your Mental Health
It’s that moment in the day where you finally get to pause, breathe, and check your phone. You open your phone, just to check your social media accounts or maybe even the top headlines. Ten minutes later, you’re staring at a feed of disheartening stories… conflict zones, natural disasters, political strife, climate emergencies. You feel tightness in your chest, numbness creeping over your thoughts. You are now experiencing the weight of the world…literally.
The Unseen Weight of Continuous News Streams
Streaming news in real time gives us a front-row seat to global turbulence. Simultaneously, that access comes with a cost: our brains were never meant to handle never-ending, high-arousal input. Each alert, breaking headline, or urgent push notification triggers our stress response, a cascade of cortisol, adrenaline, heart-rate spikes. Over time, this becomes chronic, not episodic.
Are you familiar with the terms doom scrolling or media fatigue? This is a kind of emotional exhaustion caused by relentless information consumption. Studies show that even brief exposure to negative news can increase feelings of anxiety, sadness, and helplessness. Over the past years, research has linked frequent news exposure to higher symptoms of depression and anxiety.
One study published in Nature Human Behavior found a bidirectional loop: individuals who were already struggling with mental health symptoms were more likely to gravitate toward negative content and viewing that content, in turn, worsened their mood. Ultimately, this feedback loop can feel like you’re spiraling but powerless to stop it. (MIT news, 2024)
Why We Keep Watching Even When It Hurts
You might wonder: “Why is this so hard to break, even when I know it’s harming me?” The answer lies in how our minds are wired.
- Negativity Bias: We’re biologically programmed to pay more attention to bad news… it’s how we survive. Our brain highlights threats and risks, which means that negative stories dominate our emotional landscape.
- Uncertainty and Vigilance: In chaotic times, we cling to news as a way to feel in control, to anticipate what’s next. That urge to stay “informed” can draw us deeper into the stream.
- Reward Loops: Algorithms are built to keep us engaged. Sensational or alarming content increases engagement, so platforms feed us more of it.
Over time, your brain starts treating the news feed like a stress drug pulling you back even when you know it hurts.
When Streaming News Becomes a Wound That Must Be Healed
This constant exposure doesn’t just leave you weary it changes your mental health landscape:
- Heightened Baseline Stress: You begin to live in a low-grade state of tension. Your worries about the world bleeds into your personal life.
- Emotional Numbness: When the news is always grim, your ability to feel joy or hope can dull.
- Sleep Disruption: Late-night news checking interrupts rest, making it harder to recover emotionally.
- Increased Therapy Demand: Feeling a burning or increased desire of “I need to talk to someone about this.”
Intentional Strategies to Reclaim Your Well-Being
If you’re reading this, you’re already asking the right question: How do I protect myself without entirely shutting out relevant news? Here are practices that many clients and mental health professionals are finding useful:
- Designate News Windows
Instead of consuming nonstop, commit to one or two fixed “news check” periods daily. Give yourself permission to disengage outside those windows. - Choose Depth Over Speed
When you do get news, prefer measured articles or summaries rather than live alerts or clickbait video feeds. You’ll get context without the emotional jolt. Turn off push notifications. - “Worry Buffer Time”
After handling news, schedule ten minutes to name what’s worry-worthy, journal, process it, then move on. This helps your brain compartmentalize. - Anchor in the Tangible
Grounding practices: taking a walk, calling a friend, gardening, breathing exercises, etc. can help you step out of the loop of rumination and reclaim your body. - Media Fast or Minimalist Days
Allocate one day (or part of a day) each week to abstain from news entirely. Let that space refresh your inner resources. - Use Filters and Trusted Sources
Select a handful of reliable outlets. Turn off push alerts unless absolutely necessary. Let curated news be your gateway as opposed to relentless streams. - Bring It to Therapy
Acknowledge how certain topics affect your mood and make them part of the emotional narrative we explore together.
Why Therapy Matters
With streaming news weaving into our lived realities, emotional reactions to world events are no longer separate from personal struggles. A therapist can:
- Hold space for grief, fear, and overwhelm when friends may not have capacity.
- Help you build boundaries and regain agency over your attention.
- Work on cognitive tools to disrupt rumination when news hooks you.
- Support you in differentiating what’s within your control and what isn’t.
Therapy is like a map: it encompasses several different avenues to get you to a place of peace. The goal is for you to graciously care about the world without being consumed by it. You can stay informed, compassionate, engaged, and still protect your fragile mind.
Request to Work with a Therapist
If the weight of the world is starting to feel heavy, it may be time to lean on support. Therapy isn’t just talking, it’s how many of us learn to live in a world that never stops turning. And sometimes the most powerful activism is caring for your own human self.
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The Importance of Acceptance
Acceptance. What is the first thing you think of when you hear this word? Now think about the idea of acceptance in reference to something painful from your past. Does it land differently? Does it feel like a futile exercise? If you are like many of my clients, the idea of acceptance can feel bittersweet or downright offensive. Many people assume that accepting something means they also have to approve of it. Unfortunately, this concept often gets conflated in our cultural reference. Ultimately leaving many people ill-equipped to deal with past losses, trauma, and struggles.
Through the course of this article, I hope to bring clarity to the psychological concept of acceptance and the relief it can bring. I will also outline some practical steps to help you in your journey of acceptance. This can help you to continue to experience healing in the areas of your life where a lack of acceptance is keeping you stuck.
Defining Acceptance
Acceptance is not…
To help clarify the act of acceptance, let’s start by defining what it is not. Acceptance is NOT giving up or acquiescing to abuse, trauma, or toxic relationships. It is not weakness nor is it helplessness or hopelessness. Acceptance is not an empty spiritual platitude designed to leave its participants feeling defeated or powerless.
On the contrary, acceptance is a choice, a process chosen by individuals who recognize they are unable to move past a thing because it is not what they wanted it to be. Let me be clear, acceptance is not ignoring painful things or pretending they did not happen. Instead, acceptance is key to psychological, emotional, spiritual, and even physical freedom. Alanon teaches that acceptance is freedom and allows us to problem solve. As long as we resist the unwanted things in our lives, we often exist in a state of denial. This denial creates avoidance, anger, defeat, resentment, and, in extreme cases, disassociation.
**Disclaimer: For those of you who are currently in an abusive or controlling relationship, a victim of domestic violence, fighting a significant health issue, etc., please do not confuse what I am saying here. I am not at all suggesting that we should accept bad things or not advocate for health and change. This article is meant to address those things primarily from our past and present that prevent us from identifying solutions, taking action steps, and healing our emotions in ways that allow us to more fully participate in our present and move toward our future.
Acceptance is…
In simple terms, accepting something is acknowledging that it happened (or is happening) despite your wishes to the contrary. It’s the divorce you didn’t want, the rebelliouskid you raised to be otherwise, the dying loved one, the overlooked promotion at work. When I work with clients who are finding it difficult to move past their narrative that their situation is unfair, unmerited, or unexpected, I often gently introduce the idea of acceptance and help them to explore what this would look like for them.
The principle here is that as long as we resist acceptance, we stay blind to solutions. We are unable to process our related emotions, place healthy boundaries, set expectations, and identify next steps. In other words, without acceptance we cannot move forward into the freedom we all crave. Sometimes the best thing to say to ourselves is this: “It is what it is, despite my desire for it to be otherwise.” This statement can be followed up with questions such as, “What can I do about it? How do I want to learn from this? How do I want to be different? Can I use this experience to potentially help others?”
When to Accept
Identifying when to accept a situation can be incredibly challenging at times. I know from personal experience and from countless sessions with clients over the years that acceptance does not come easily. Acceptance often involves grief because we are coming to terms with some sort of loss and it can be hard to accept this is as our new reality. Sometimes it is the culmination of a long fight. Sometimes it is the place we arrive when dealing with the hurtful decision of another.
The concept of post-traumatic growth is one that is helpful to understanding the role of acceptance. Post-traumatic growth is a decision to learn and grow through significantly stressful or challenging situations. It is a process by which the individual changes in profoundly meaningful ways, often resulting in a greater capacity for compassion, appreciation of life, increased personal strength or insight, deeper spiritual practice, and more intimate relationships. The key to this growth, however, is an individual’s response and subsequent struggle with the hardship in question. Trauma does not, in and of itself, produce post-traumatic growth.
Once I Reach a Place of Acceptance, Then What?
Once an individual comes to terms with a situation and begins accepting, there are several next steps that become possible. Having said that, it is important to note that like grief, acceptance is not necessarily a linear process and there is no precise timeline. Sometimes we are only capable of accepting a portion of something or at least a portion of it at a time.
With acceptance, an individual is then able to:
- Process their related emotions
- Participate in the present
- Identify and set healthy boundaries/expectations
- Recognize needs and wants
- Identify solutions and problem solve
- Take action toward a healthier future
Acceptance Is a Journey
If you are struggling with acceptance, please know you are not alone. Ask yourself if you are stuck emotionally and psychologically because you have been resistant to acceptance. Then ask yourself what acceptance may look like for you in this season of your life. Obtaining support from a clinical therapist or joining a support group specific to your struggle may be an excellent way for you to start.
Written by Sarah Groff, PhD, LCMHCS
Sarah Groff, PhD, LCMHCS has 23 years of experience working with children, adolescents, individuals, couples, and families throughout the life cycle. She is originally from the Pacific Northwest, where she earned a Bachelor’s Degree in Spanish and International Studies and then a Master’s Degree in Counseling, both from George Fox University. I also hold a Doctorate in Developmental Psychology from Liberty University. Sarah works with a wide variety of issues, including self-esteem and body image issues, grief and loss, marriage, divorce, blended families, parental alienation, infertility, and parenting. Additional areas of specialization are adoption and foster care, menopause, narcissistic abuse, and adjustment to issues specific to teens and young adults entering college or adult life.
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Therapy Aftercare: 5 Growth Steps
Doing “The Work”
5 Steps to Maintain Your Growth Outside of Therapy
Therapy is powerful… but it’s not the whole picture. The real magic? This happens in between sessions, in your everyday life. Whetheryou’re fresh out of therapy, taking a break, or simply navigating your own healing path, “doing the work” is about showing up for yourselfwhen no one’s watching. It’s about choosing to participate in your own growth. And while there’s no perfect formula, here are five key steps to help you stay grounded, empowered, and in forward motion outside of the therapy room.
1. Build a Self-Tending Practice (Not Just Self-Care)
Let’s go deeper than bubble baths. Self-tending means listening to what you need and responding with intention. Start with your inner world:
- Journal to process your emotions or track patterns in your thoughts.
- Read or listen to content that feeds your spirit – books, podcasts, or videos that mirror your journey or expand your view.
- Engage your body with movement that feels good, whether that’s yoga, working out, dancing in your kitchen, or just walking and breathing deeply.
Self-tending includes rest and hydration just as much as it includes turning off your phone and being still with yourself.
It’s how you remind yourself, “I matter.”
2. Stay Curious About Your Triggers
Do you ever find yourself triggered by something, but don’t understand why? Triggers aren’t just emotional landmines…they’re clues. When something (or someone) sets you off, instead of reacting automatically, pause. Ask yourself:
“What is this really about?”
“What part of me feels unsafe, unseen, or unloved?”
Use those moments as invitations to explore, become curious instead of reactive. Do a bit of research. Maybe it’s a trauma response, a nervous system flare-up, or a core belief being challenged. The more you understand your reactions, the more power you gain to shift them.
This is emotional intelligence in action. Curiosity turns discomfort into discovery.
3. Rebalance Your Life Roles
If I asked you, “Who are you?” could you answer without leaning on the roles you play in others’ lives, the career that defines your days, or the labels the world has placed on you?
Seems hard, doesn’t it? That’s the internal conditioning that your worth is external.
You’re not just a title. You’re not only a parent, a partner, a student, or an employee. There’s a “you” underneath all the roles you play and all the hats you wear. Believe it or not, that’s the “you” that matters most.
Doing the work means checking in with yourself regularly. Ask: What do I like, outside of what’s expected of me? When do I feel most alive? What dreams have I put on hold, and why? It’s about engaging in hobbies, revisiting old passions, or even trying something completely new. The goal isn’t to impress anyone or meet a standard, it’s to make space for your identity to unfold, not just in relation to others, but in genuine connection to yourself.
4. Cultivate Healthy Connections
Healing doesn’t happen in isolation. While there are moments where solitude is necessary in your growth. Building healthy connections bridges the gap between self-discovery and shared humanity, reminding you that you don’t have to do life alone.
Surround yourself with people who nourish, not drain, your energy. That might look like:
- Seeking out community spaces or support groups.
- Building deeper friendships rooted in honesty and mutual care.
- Limiting time with people who consistently leave you feeling small, unseen, or dysregulated.
Let’s face it, connecting with others isn’t always a walk in the park. Disagreements and misunderstandings happen. It’s life, we’re all a work in progress. What matters is how we handle it: taking space when needed, offering grace, owning our part, and staying open to growth. The goal isn’t perfection, it’s accountability, growth and connecting with others who are committed to the same.
Whether it’s one trusted person or a small circle, lean into relationships where you can be your whole self.
5. Make Meaning Through Mind-Body-Spirit Integration
True progress is holistic. It is likely you have discussed this in your previous therapy. It touches every part of you. So, ask: How am I aligning my inner work with my daily life?
- Spiritually, are you staying connected to something greater? That could be prayer, nature, meditation, or ancestral practices.
- Physically, are you tuning in? Is your body asking for rest, movement, nourishment?
- Mentally, are you challenging your old beliefs, replacing shame with compassion, and giving yourself permission to change?
This isn’t about perfection. It’s about presence. Reflect regularly. Ask what’s working and what needs adjusting. Small shifts lead to sustainable growth.
Keep Doing Your Best, And Don’t Give Up on You!
Therapy is a great step to release, reflect, and reframe. It even adds the skills to your tool box for you to manage things when you’re on your own. However, not doing the work outside of therapy is like spending hours touring gyms, watching workout videos, and buying fitness gear… then wondering why your muscles haven’t grown yet. Knowledge is important, but embodiment is where the change happens. You must do the work.
Some days, doing the work looks like deep self-reflection. Other days, it’s drinking water and stretching. It’s also not spiraling emotionally after a hard conversation. Either way, it counts. Doing “the work” isn’t a one-time fix. It’s a lifestyle… a practice of coming home to yourself, again and again.
You don’t have to have it all figured out to be growing outside of therapy. You just need to stay in motion, even if it’s slow.
The most empowering part is that every step counts.
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Trauma’s Impact on You
Understanding the Trauma Response
When you hear the word trauma, what comes to mind?
Perhaps you picture a soldier returning home from war, haunted by memories too heavy to carry. That image is valid but it’s also incomplete. Because here’s the truth: trauma doesn’t just wear combat boots. Trauma can wear yoga pants. It can sit at a desk job. It can raise children, scroll social media, or smile through the pain at family gatherings.
Maybe you’ve even minimized your own pain because you didn’t have bruises to show for it. Reviewing your own trauma through a lens tailored to what you thought was classified as “actual trauma”, telling yourself “I haven’t been through anything that bad. Other people have had it worse.” But hear me clearly: if something overwhelmed your ability to cope, that was trauma.
So… What Is Trauma, Really?
Trauma isn’t about what happened. It’s about how your nervous system responded to what happened. This means that your brain has taken information about an experience, and hard wired a response when it perceives any other similar events. Trauma is any experience that felt threatening, unsafe, or emotionally overwhelming, especially if it left you feeling powerless, unsupported, or alone. This could be a one-time event (like an accident), or ongoing situations (like emotional neglect, toxic relationships, or growing up in a chaotic home). It doesn’t have to be loud to be a trauma. Sometimes the quietest, most invisible wounds run the deepest.
Common Symptoms of Trauma
There’s the trauma responses you expect, and then the ones that sneak up on you, the kind that make you feel like, “Why am I like this?” Let’s start with the ones that are often linked with Post-Traumatic Stress Disorder (PTSD) or acute trauma, including:
- Flashbacks – feeling like you’re reliving the trauma, even if it happened years ago.
- Nightmares/Night terrors – sleep disturbances of fear, memory or anguish
- Intrusive thoughts that pop into your mind and won’t go away.
- Hypervigilance – constantly scanning for danger, unable to relax.
- Panic attacks – sudden surge of anxiety causing mental and physical symptoms.
- Dissociation – zoning out or feeling disconnected from your body or surroundings.
These are intense and often misunderstood symptoms.
These symptoms are your brain’s way of trying to protect you from a perceived threat,
even if that threat is no longer real.
Ways Trauma Shows Up That You Might Not Realize
What is interesting about trauma, is that you may have been working on it in therapy without even knowing it. You don’t need flashbacks or nightmares to be considered traumatized. Trauma can show up in more subtle, everyday ways. It might look like constant self-doubt or struggling with feelings of impostor syndrome. Or maybe you are questioning your worth despite evidence to the contrary.
In relationships, you may have difficulty setting boundaries or saying “no.” This then puts others’ needs ahead of your own. When counseling goals have been around feeling like you’re never enough, this could be trauma too. Other aspects of your emotional health that potentially could be trauma related is persistent fears of abandonment or rejection in relationships. Trauma can create a hyper-independent personality, who believes they can’t rely on others – because doing so has only led to disappointment. Others may feel emotionally numb, as if they’re merely observing life rather than fully participating in it. As you can see, trauma can impact you in very subtle ways.
Forms of Trauma
Did you know that trauma comes in many shapes? It’s important to recognize there’s no “trauma Olympics.” No scale of “yours counts, but mine doesn’t.” Trauma can come in many forms—whether it stems from loss, abuse, neglect, betrayal, sudden change, or even experiences that might look “small” from the outside but feel overwhelming on the inside.
- Acute Trauma – One-time events like a car accident, assault, or natural disaster.
- Chronic Trauma – Repeated exposure to distress, like ongoing abuse, neglect, or bullying.
- Complex Trauma – A mix of many traumatic experiences, often starting in childhood, that affect your sense of self and relationships.
- Developmental Trauma – Occurs during early life, when your brain and sense of safety are still forming.
- Secondary or Vicarious Trauma – When you’re deeply affected by witnessing or hearing about someone else’s trauma (common in caregivers, therapists, first responders).
- PTSD and C-PTSD – Diagnosed conditions with specific symptom clusters, including flashbacks, nightmares, and emotional dysregulation.
No trauma is “too small” to matter. Pain isn’t a competition.
Trauma Shapes our Reactions to the Present
Trauma can also impact how we react to some people and situations. Have you ever found yourself shutting down in conversations? Perhaps, you ‘re overreacting to “small” things? That’s not you being “too sensitive” or “crazy.” That’s your nervous system trying to protect you.These responses are not conscious choices but automatic protective mechanisms.
Common trauma responses include:
Fight: Anger, control, confrontation. You might snap quickly or try to stay in charge to avoid feeling vulnerable.
Flight: Perfectionism, overworking, anxiety. You stay “busy” to outrun the discomfort.
Freeze: Numbness, procrastination, zoning out.
Fawn: People-pleasing, codependency, self-abandoning, shape-shifting to be “safe” or loved.
It’s important to remember these responses are adaptive—they once served a protective purpose. It’s just that this reaction is no longer useful. Now that you see these for what they are, you are one more step towards healing.
Trauma Therapy Helps you Move Forward
With therapy and support, individuals can learn to regulate their nervous system, build healthier coping strategies, and experience a greater sense of safety. Healing isn’t about forgetting or pretending it didn’t matter. It’s about making the choice now, to finally give your body and brain the safety they needed back then. Healing from trauma is not linear, it’s a process. The most important thing to remember is.. you are not weak for being affected by what happened to you. You are not dramatic for acknowledging your pain and giving it a name. And above all, you are not alone in how you feel.
Start small. Learn to notice your triggers without judgment. Practice self-compassion, even if it feels foreign. Reach out for support, whether it’s trauma therapy, community, or trauma-informed resources. EMDR therapy, Brainspotting, or TFCBT are just a few options available to you.
And most importantly: stop comparing your pain to someone else’s. Your story matters. The body remembers. Your healing is valid…
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5 Steps to Recover from Burnout: Reclaiming Your Peace
5 Steps to Recover from Burnout: Reclaiming Your Peace
Burnout isn’t just a buzzword. It’s a real, draining experience that many of us face. If you’re feeling overwhelmed, emotionally drained, or like your spark has been blown out, you’re not alone. The good news? You can take steps to manage and even recover from burnout. Here’s a practical guide to help you regain balance, energy, and a sense of purpose.
1. Set Clear Boundaries Between Work and Life
We’ve all heard the term, “work-life balance”, but perhaps it’s felt like just that… a term. One of the most effective ways to prevent burnout is by establishing firm boundaries between your professional and personal life. This means setting specific work hours and resisting the urge to check emails or respond to work-related messages during your personal time.
Creating a dedicated workspace, especially if you work from home, can also help in maintaining this separation. By setting clear boundaries, you allow yourself the time and space needed to recharge, preventing burnout from creeping into your personal life.
Work life balance essentially bridges the gap between burn out and a healthy life balance. It’s being present, listening to your body when it says, “enough is enough”. It’s taking that vacation or mental break every so often.
2. Prioritize Self-Care and Physical Health
Taking care of your body is crucial in managing burnout. Regular physical activity, such as walking, yoga, or any form of exercise you enjoy, can significantly reduce stress
and improve mood. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, as recommended by health experts.
Additionally, ensure you’re getting enough sleep, eating a balanced diet, and stay hydrated. These simple self-care practices can make a major difference in reducing stress and managing burnout effectively.
3. Build a Support Network
You don’t have to face burnout alone. For starters, being present and acknowledging when you’re physically, emotionally, or mentally drained is the first step to taking a step back. In the midst of exhaustion, sometimes our judgment becomes so clouded that we either continue trying to “power through” or suffer in silence.
Reaching out to friends, family, or colleagues to share and gain support can relieve the overwhelming feelings of stress and isolation that burnout may cause. Sharing your concerns, challenges, and frustrations can provide emotional relief and perspective. Whether it’s through casual conversations or seeking professional guidance, connecting with others can help you feel less isolated and more supported.
4. Practice Relaxation Techniques
Do you ever feel like everything is pent up resulting in discomfort and restlessness?
Incorporating relaxation practices into your daily routine can help reduce stress levels and combat burnout. Techniques such as deep breathing exercises, progressive muscle relaxation, guided imagery, and meditation can be effective in managing stress.
You can attend group activities where a practitioner can guide you through these techniques, use them alone at home, or follow along with an app or online video. Regular practice of these techniques can help you stay present and reduce stress, improving your overall well-being.
5. Seek Professional Help if Needed
Perhaps sometimes it feels like there’s so much to juggle that you don’t even know where to begin for relief.
If you’re struggling with burnout and finding it hard to cope, consider talking to a professional such as your general practitioner or a counselor. Mental health professionals serve as compasses that can help you navigate what feels like a personal storm in your life. Helping you to understand the effects of chronic stress on your thoughts and behaviors and work with you to develop strategies for recovery.
Navigating stressful situations isn’t easy, but there’s such a peace we feel when we know that our therapist is dedicated to helping us address long-held patterns of thought and behavior that may contribute to burnout.
A Healthier Tomorrow, Starts Today
Burnout is a serious issue that impacts mental and physical health. A healthier tomorrow means waking up with energy, feeling more in control of your day, and having the time and clarity to enjoy what matters most. By using the strategies outlined above, you can prevent and manage burnout and lead a happier, more balanced life. If a part of your healthier tomorrow is seeking therapy support, visit our clinicians page to find a therapist you would like to work with.
Information sourced from therapists knowledge in addition to the following website.
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Could It Be More Than Burn Out? Burn Out vs. Depression
Could it be more? Burn Out vs. Depression
Do you find yourself feeling numb, tired, or unmotivated? It could be more than burnout.
Burnout is a term we’ve all heard, especially in the age of constant connectivity and relentless productivity. But what if that overwhelming sense of exhaustion, detachment, and emotional depletion is more than just burnout? What if it’s depression?
While burnout is often linked to work-related stress, depression is a complex mental health condition that can affect every aspect of life. Understanding the difference is crucial, especially since depression is a leading cause of disability worldwide.
What actually is Burnout?
While burnout shares some symptoms with depression, such as fatigue and emotional exhaustion, there are distinct differences:
Emotional Exhaustion
-In burnout, individuals feel drained and unable to meet constant demands.
-In depression, this exhaustion is pervasive and not limited to work-related stress.
Reduced Performance
-Burnout leads to reduced performance and feelings of incompetence.
-Depression can cause a lack of interest in activities once enjoyed, including work, but also affects personal relationships and daily functioning.
Cynicism and Detachment
-Burnout often involves a sense of detachment from responsibilities.
-Depression can lead to feelings of hopelessness and worthlessness, extending beyond work to all areas of life.
Physical Symptoms
-Burnout sometimes comes with headaches and gastrointestinal issues. Some even report increases in illnesses to to a fatigued immune system.
-Depression can manifest with physical symptoms like changes in appetite, sleep disturbances, and fatigue, which are less common in burnout.
Understanding these differences is vital for seeking the correct support and future decisions. This is especially important if we are looking at changes in our lives including employment or other roles that are hled in community organizations.
What does depression feel like?
Depression feels like waking up every day with a mind that wants to disappear and a body that’s forced to show up. Do you ever find yourself feeling like there’s so much youneed to do, but your mind is working against you, and soon your body follows? Now instead of getting things done you end up lying down in sorrow. It feels like it’s you against the world and no one understands so you might as well just lay there, right?
Perhaps you find yourself asking questions like “Why do I feel like this?”, “What’s wrong with me?”, or “Why can’t I shake this feeling?” I’d like to reassure you that depression isn’t something you consciously chose to put yourself through. It’s also not an indication of failure, it’s a real medical condition.
How do I know if I have depression?
According to the DSM-5-TR, a major depressive episode is characterized by a persistently low mood or loss of interest in most activities, lasting at least two weeks. This must be accompanied by at least five of the following symptoms:
- Persistent low or irritable mood
- Loss of interest or enjoyment
- Significant weight change or appetite disturbance
- Sleep disturbances (insomnia or hypersomnia)
- Physical restlessness or slowed movements/speech almost every day (Noticeable by others)
- Fatigue or loss of energy
- Feelings of worthlessness or excessive guilt
- Diminished ability to think or concentrate, or indecisiveness.
- Recurrent thoughts of death or suicide
Where does Depression come from?
Depression typically results from a combination of biological, psychological, and environmental factors. On a biological level, imbalances in brain chemicals like serotonin and dopamine, hormonal shifts (such as postpartum or thyroid-related changes), and genetics can all contribute. Psychologically, negative thought patterns, low self-esteem, perfectionism, or past trauma increases vulnerability. Environmental factors like chronic stress, grief, financial strain, or social isolation can also play a major role.
Additionally, certain medical conditions, substance use, and even side effects from some medications can trigger or worsen depressive symptoms. Often, it’s a mix of these influences that lead someone to develop depression. Understanding its complexity is key to seeking the right support and recognizing that depression is a legitimate and treatable condition.
This sounds like me, Now What?
Depression is more than just feeling “burnt out.” It’s a multifaceted condition that requires understanding, compassion, and appropriate treatment. If you’re struggling, know that help is available, and recovery is possible. You’re not alone in this journey.
Depression is a treatable condition. Effective treatment often involves a combination of:
- Psychotherapy: Cognitive Behavioral Therapy (CBT) and other therapeutic approaches can help individuals identify and reframe negative thought patterns.
- Medication: Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), can help balance chemicals in the brain that affect mood.
- Lifestyle Changes: Regular exercise, a balanced diet, adequate sleep, and stress management techniques can support overall mental health.
- Support Systems: Building a network of supportive friends, family, or support groups can provide encouragement and reduce feelings of isolation.
Reaching out to a mental health professional is a powerful first step towards receiving support and treatment that’s right for you!
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Beyond Childhood: ADHD in Adults
Beyond Childhood: ADHD in Adults
Whether you’re an adult diagnosed with ADHD or you think you might have ADHD, you’ve probably heard all sorts of things. Phrases like, “You should be able to focus by now,” or “Why don’t you just get organized?” But here’s the truth—ADHD doesn’t magically disappear as you age. It just evolves, often in ways that are harder to spot. So, let’s break it down, because understanding what ADHD really looks like in adults is key to finally getting the help and understanding you deserve.
What ADHD in Adults Looks Like
First things first: ADHD in adults is not just about being hyperactive or “unable to sit still” like the picture we usually paint of ADHD in kids. Sure, sometimes you still struggle with that, but adult ADHD shows up in ways that are way more subtle and tricky. It’s not always about running around or climbing on the furniture; sometimes, it’s about that constant sense of being overwhelmed, forgetful, impulsive, or disorganized, even in a high-stakes adult world.
Adults with ADHD have difficulty accepting delayed gratification which is what leads to impulsive decision making. Do you have a tendency to seek immediate rewards and struggle with waiting for long-term benefits.This could involve impulsive purchases, career changes, or relationship decisions. Impulsivity in adults can affect areas like spending habits, eating, or seeking out pleasure or excitement.
Your not just busy….
Many adults with ADHD experience difficulty focusing on tasks, especially the ones that aren’t immediately engaging or interesting. Let’s say you start a task, but then get distracted by something else; an email, a phone notification, a random thought—and then suddenly, that work project or important email you meant to send is nowhere to be found. Sound familiar? You’re not alone. Research shows that inattention and impulsivity are core components of ADHD, and they manifest in ways that can feel frustrating as an adult (National Institute of Mental Health, 2022).
Still for many, the battle is about time management. Do you find yourself feeling like deadlines tend to sneak up on you? Or like it’s hard to follow a routine? ADHD can make it seem like your internal clock is always a few steps behind everyone else’s. You even find yourself procrastinating on things that you know need to get done, but it feels like there’s this mental block that makes focusing feel impossible. And then when you do sit down to do something, it’s like trying to juggle 15 thoughts at once; Your mind is constantly in overdrive.
Feeling overwhelmed but other’s have it together?
Then there’s the emotional rollercoaster. Adults with ADHD often experience higher levels of stress, anxiety, and frustration. The self-doubt, the feelings of inadequacy, constantly feeling like you’re not measuring up to your potential. Those with adults with ADHD will think “Why can’t I just get it together?” The answer isn’t simple. ADHD affects how your brain regulates emotions, making it harder to control stress, frustration, and even excitement (Barkley, 2015).
How ADHD in Adults Differs from ADHD in Children
If you’ve ever watched a child with ADHD in action, you’ve probably noticed the typical signs: hyperactivity, constant movement, and difficulty paying attention. But as a child grows into adulthood, ADHD looks a lot different. The external hyperactivity has reduced, but the internal restlessness is still there. In fact, one major difference between childhood and adult ADHD is that hyperactivity tends to turn into mental restlessness. This leaves you feeling like your mind is always racing and never settling down, even if you’re not moving physically (American Psychiatric Association, 2021).
Children with ADHD often have obvious behaviors that teachers, parents, and doctors can easily spot. As an adult, however, the symptoms can be more hidden. ADHD presents itself as a lack of organization, a failure to meet deadlines, or chronic forgetfulness. These presentations can easily be brushed off as laziness or poor time management, especially by people who don’t understand the full scope of ADHD. Adults with ADHD can also have trouble in relationships because of their impulsivity or tendency to overlook details, like missing important dates or forgetting what their partner said just hours ago. The emotional toll of feeling misunderstood can be overwhelming (Kooij et al., 2010).
The Hidden Struggles: Why ADHD in Adulthood is Harder to Spot
Adult ADHD is often underdiagnosed. As we get older, there’s this pressure to “have it together” in ways that just aren’t realistic for people with ADHD. It’s easy to write off symptoms as something else, like stress, anxiety, or just “being disorganized” (National Institute of Mental Health, 2022). You’ve gone through your life thinking, “I’m just a bit messy” or “I’m just forgetful,” but let’s face it, those small things add up, affecting your career, your relationships, and your mental health.
It’s also worth mentioning that co-existing conditions are common. ADHD often coexists with other conditions, like anxiety or depression, which can make things even harder to identify. Which leads you to feel like there’s something more going on, but can’t quite put your finger on it.
So, What Can You Do?
If you’re reading this and thinking, “This sounds exactly like me,” you’re not alone. Many people deal with ADHD every day and don’t realize what it actually is. You don’t have to suffer in silence. ADHD in adults is real, and it can be managed with the right tools. Therapy, medication or natural supplements, lifestyle changes, and creating structure in your day-to-day life can all make a massive difference.
If you think you might have ADHD, it’s worth talking to a healthcare provider who specializes in ADHD diagnosis and treatment. Getting a proper diagnosis can open the door to the support and resources that can make your day-to-day life a lot more manageable. Therapists at Miracles Counseling Centers can help you to begin assessing the possibility that ADHD is actually what is impacting your day to day functiioning.
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How to Heal from Trauma
How to Heal from Trauma
Events in our lives can be beautiful, but often times there are events that change the course of how we experience ourselves, our relationships, and our own inner potential. There are times in our lives where we will need to focus on healing after a traumatic event. Taking steps to begin the healing is incredibly important.
What is a traumatic event?
Traumatic events are uniquely defined by how an individual experiences an event. If that event creates physical, emotional, spiritual harm, or psychological harm it can qualify as a trauma. Many individuals are able to recover and move forward after those events, but some do need counseling support to address resulting anxious, depressive, or other life complications. Why does trauma impact each individual so uniquely? This is due to the varying life experiences we have all lead. Those who have had previously traumas, existing depressive or anxiety disorders, or those who were brought up in an unhealthy environmetn will be more likely to struggle significantly.
What situations could potentally create longer term traumatic consequences? Some of those include:
- loss of a loved one
- car accidents
- serious illness
- victim or witness to a crime
- natural disasters
The emotional and physical health impacts from trauma vary from person to person. As a result, many people struggle with repeatedly thinking about the incident. In other cases, some may experience anxiety and panic if they have to return to the place of the event. More signficant traumatic reactions such as disassociation can occur if you have experienced multiple traumas in your life, especially if they go untreated. Post Traumatic Stress Disorder often goes untreated because some individuals avoid acknowleding their symptoms. It is important to find a trauma informed therapist to address your emotional health after these events to prevent long term issues from developing.
There are research proven treatment approaches counselors use to treat trauma.
Eye Movement Desensitization and Reprocess (EMDR)
Cognitive Processing Therapy (CPT)
Trauma Focused Cognitive Behavioral Therapy (TFCBT)
These approaches are all clinical approaches based in neuroscience to help the body integrate understanding of the event, but more importantly, help to neutralize the negative emotions that persist. Most importantly, these treatments work for children as well! Following a traumatic event, immediate processing is incredibly important and allows quicker closure. For you this is a chance to return to a life focused on the future! Therapists who use any of these techniques will help you to move forward after a trauma occurs in your life. Depending upon your situation, treatment can be brief and focused. If you have complicated and multiple traumatic events then longer time in care may be needed.
Therapy DOES Help
Take the time do heal from trauma. It can improve the direction your life takes and can be a wonderful experience. Choosing a therapist who can provide trauma counseling is easy at Miracles Counseling Centers. Visit our therapist’s page or fill out our new client form and one of our intake coordinators can assist you in finding a match that will best support you. We are here for you in all parts of life, and take pride in helping you move though difficult moments such as these.
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