anxiety
Sara Stanizai
Grounding When Anxiety Visits

by Wanda Diep, LCSW

An acute bout of anxiety is anything but cute. In the moment, you might feel intense dread, an indescribable feeling like something terrible is going to happen. Plus, there are the body sensations of sweating, tunnel vision, lightheadedness, shallow breathing, and feeling frozen in place.

The good news is, you’ll be ok. The bad news is, you don’t know that in the moment.

I wrote out some of the common ways I help my clients deal with intense anxiety they might experience when out in their daily life.

Different things may work for you and your nervous system. One person’s clean, white, empty room is another person’s pile of pillows in a dark room with a comfort TV show and sparkling water to distract them. Here are a few steps to try, and then you can personalize them for yourself.

Grounding When Anxiety Visits
depression
Sara Stanizai
From Survival to Softness: Lessons from The ...

by Brianna Patti.

“It can be easier to believe resting is simply about retiring to your bed when you are tired instead of beginning the messy process of deconstructing your own beliefs and behaviors that are aligned with white supremacy and capitalism. You must be committed to studying how training under the abusive teachings of dominant culture has you bound and limited. This is healing work. This is justice work. When we are aligned against the ideas of the oppressive culture, we understand we didn’t arrive on Earth to be a tool for a capitalist system.”

― Tricia Hersey, Rest Is Resistance: A Manifesto

Like many therapists, I have a very long list of books that I try to keep up with. This job benefits from constant learning, and I get really excited when a client mentions something that’s directly related to what I’ve read recently. If you’re under the capitalistic spell of hustle culture, body shame, and/or a sense of disappointment about the aesthetics of the clutter in your home, stick with me on this one. 

From Survival to Softness: Lessons from The Body Is Not an Apology, Rest Is Resistance, and How to Keep House While Drowning
Sara Stanizai
Understanding Grief: Beyond the Five Stages

by Sara Stanizai, LMFT

There’s a common, half-joking sentiment that therapists and their clients think “everything is trauma.” I tend to think that everything is grief.

What if power imbalances, trauma, depression, relationship struggles, differentiating from your family, self-esteem, or anything else that brings you therapy was actually related to grief? If you boil down a lot of our pain, it often contains some part of the grieving process. We struggle to adjust to changes and loss in one form or another. And yet, grief is often treated as a mysterious syndrome that we try to avoid but know we can’t.

This isn’t to downplay the extremely painful loss of a loved one. But on a much, much smaller scale, we are often experiencing a version of grief every time we lose something.

Understanding Grief: Beyond the Five Stages
Sara Stanizai
Life is Hard, Be Kind: Acceptance & ...

by Tiffany Hooton, LMFT

It seems that every day the ongoing trainwreck that is the current sociopolitical landscape brings me one uneasy step closer to embracing Doomerism - which, if you’ve been lucky to avoid the word, refers to an excessively pessimistic and fatalistic worldview. This may seem a somewhat problematic position for someone working in the mental health field, who is, ostensibly, tasked with assisting others to climb out of their own despair, anxiety, and doubt, but it nonetheless brings into sharp focus the various moral, ethical, and existential dilemmas many of us are grappling with on daily basis:

How do we continue living in an environment that appears to be fundamentally hostile to life? How do we reconcile a belief in human rights and dignity with the reality that a portion of everything you earn funds the very bombs used to destroy the lives of innocent people abroad? How do we protect the communities we care about when we ourselves are powerless? How do we behave morally while engaging in an immoral system?

And, while I certainly don’t know the answer to those questions, I do know that these are moments which challenge us - to reflect, to listen, to act. For people who find themselves frustrated with injustice, mired in feelings of powerlessness, and fearful of the future, this can mean slowing down, learning to regulate their emotions, and getting connected with their values. Below, I’ll share a few tools to do just that:

Life is Hard, Be Kind: Acceptance & Commitment Therapy for When You Don't Know What to Do.
trans affirming therapy
Sara Stanizai
Banned Words, Trans Lives, and the Stakes of ...

by Andrew Kravig

 

Every single day, we hear folks talking about how these are “unprecedented times.” Which is true, of course. These times do feel overly “unprecedented.”  But what does that mean? What does it actually mean, as a lived experience, to chart an existence in a world where there is not an instruction manual or reliable guideposts to help you navigate?

Banned Words, Trans Lives, and the Stakes of Being “Illegal”

anxiety attacks

Grounding When Anxiety Visits

Grounding When Anxiety Visits

by Wanda Diep, LCSW

An acute bout of anxiety is anything but cute. In the moment, you might feel intense dread, an indescribable feeling like something terrible is going to happen. Plus, there are the body sensations of sweating, tunnel vision, lightheadedness, shallow breathing, and feeling frozen in place.

The good news is, you’ll be ok. The bad news is, you don’t know that in the moment.

I wrote out some of the common ways I help my clients deal with intense anxiety they might experience when out in their daily life.

Different things may work for you and your nervous system. One person’s clean, white, empty room is another person’s pile of pillows in a dark room with a comfort TV show and sparkling water to distract them. Here are a few steps to try, and then you can personalize them for yourself.

Five Ways to Unhook from Anxious Thoughts

Five Ways to Unhook from Anxious Thoughts

Has this ever happened to you? You’re sitting at home deliberating over whether to put on your shoes and see some friends for a night out. Maybe you should just cancel. All it would take is a text, “Sorry, can’t make it. Have a headache. :(” The temptation to climb in bed and hide under the covers grows enormous. All you can think about is that weird thing you said last week in front of a new acquaintance. Or that mistake you made at work. Or the big project that’s due next week. You’re definitely going to blow it. Your friends probably don’t really care about seeing you anyway.

But there’s another part of you, too. The part of you that loves your friends. That knows self- isolating will only make things worse. So why do we do this to ourselves? Why do we choose to opt out of things when that’s not really what we want? And, more importantly, what can we do about it when our anxious thoughts commandeer our behaviors, steering us away from what truly matters?

This is where cognitive defusion, a cornerstone of Acceptance and Commitment Therapy (ACT), comes in. Cognitive defusion helps us “unhook” from anxious thoughts by creating space between us and the mental chatter. Instead of fighting or believing every thought, we learn to observe them with curiosity and let them come and go without being controlled by them.

Why Do I Feel Anxious For No Reason?

Why Do I Feel Anxious For No Reason?

If you notice you keep telling yourself what you “should be doing” to manage your mental health, take an honest inventory of what you’re actually doing. Many times, people say they are “working on it” but can’t name one or two things they are actually doing. This is like taking a day off but spending it worried about work: It’s not really rest!

Try a few of the things on this list, or come up with your own. There isn’t a right or wrong way, it’s just the way that works for you. But if you’re running out of ideas, talking to a trained mental health professional can help.

Convenient to Long Beach and Seal Beach at:

4510 E Pacific Coast Hwy, #540, Long Beach, CA 90804

contact@prospecttherapy.com | (562) 704-4736