Life in DC can be a hotbed of anxiety

Some anxiety is normal and not inherently bad–the capacity to feel anxious is hardwired into us to help us respond to signals of potential threat in our environment, just as the capacity to feel pain helps us to know what potentially hazardous situations we need to stay away from.

When you couple this ability with the overwhelming amount of messaging society bombards people with about the different things they need to do and the ways they could be judged as inadequate, and anxiety can start to go off the rails, like an alarm system that never turns off.

For people struggling with significant anxiety, it can be hard to believe that they will ever be able to get their anxiety under control, but it is possible.

What are some common symptoms of anxiety?

If you are struggling with anxiety, you are not alone. About a fifth of the US population was diagnosed with some form of anxiety in the past year, and almost 15 million Americans seek anxiety therapy each year. Some of the common symptoms of anxiety are:

Brain:

  • Persistent and disruptive worries about things like relationships, work, and finances
  • Frequent fears of rejection
  • Becoming obsessively focused on something
  • Dreading that something bad will occur
  • Fearing a loss of control
  • Difficulty concentrating

Body:

  • Headaches
  • Fatigue
  • Muscle tightness and pains
  • Racing heartbeat
  • Nausea or abdominal distress
  • Trembling

 

 

Behavior:

  • Avoiding people and situations that could lead to rejection
  • Perfectionism and procrastination
  • People pleasing and difficulty setting boundaries
  • Compulsive reassurance seeking
  • Over or under-controlled eating habits
  • Heavy use of alcohol or substances

What issues can anxiety therapy help?

Our capacity to imagine threats is compounded by the reality of the many challenges we face in our fast-paced daily lives, and people reach out for anxiety therapy for all sorts of reasons. Many of us could benefit from therapy for anxiety as we try  to navigate one or more of the following major causes of anxiety:

  • Financial Stress: Money worries, debt, job insecurity, or unemployment
  • Work Pressure: High-stress jobs, overwork, a critical supervisor, and workplace conflict
  • Academic Stress: Students often face high levels of pressure to succeed academically
  • Relationship Difficulties: Conflict with a partner, family members, or friends
  • Life Transitions: Major life changes, such as moving, changing jobs, retirement, or having a baby
  • Health Issues: Chronic illness, serious disease diagnoses, or unexpected health crises
  • Traumatic Events: Experiencing or witnessing a traumatic event, including accidents, violence, or any kind of abuse or harassment
  • Parenting Stress: Raising children, especially in a high-stress environment or as a single parent
  • Caregiving: Taking care of a loved one who is sick or aging
  • Cultural or Social Pressure: Experiencing discrimination or social pressure due to one’s race, religion, gender identity, sexual orientation, or other aspects of identity

If you found yourself nodding your head at one or more of these, now may be the time to begin working with an anxiety therapist.

What does anxiety therapy involve?

While each person is different and may have unique needs in addressing their anxiety, some of the techniques frequently involved in therapy for anxiety include:

  • Learning what our anxiety triggers are and how we can soothe our minds and bodies in the moments of heightened distress when we have been triggered
  • Recognizing how hurtful experiences have contributed to negative beliefs about ourselves and others, and learning to reframe those assessments in ways that make the world seem less threatening
  • Learning how to become less ‘fused’ to our thoughts such that we don’t automatically believe every negative thought our mind produces
  • Learning how to better direct our attention to the present as opposed to the future where we are apt to worry
  • Becoming better able to differentiate between what we can and cannot control, and learning how to accept rather than fret over the things that are out of our control
  • Learning to identify when our mind is making catastrophic predictions about the future and how to reframe those predictions more realistically
  • Identifying the types of interpersonal experiences that would help us feel more confident and learning how to gradually take the risks we need to connect with others and build that confidence
  • Developing a compassionate ‘growth’ mindset where our challenges become opportunities to learn, as opposed to a harsh ‘fixed’ mindset where our challenges are viewed as absolute negative reflections of our abilities

Dr. Alex Afram, Washington, DC Anxiety Therapist

Having a positive experience with a therapist where we feel understood, cared for and supported can also be healing in and of itself and help to alleviate anxiety. With commitment we can master our anxiety and allow peacefulness to emerge.

I draw on techniques from therapies that have been studied and shown to help reduce anxiety (e.g. cognitive-behavioral therapy, acceptance and commitment therapy, dialectical behavior therapy).

My style as a therapist is collaborative, genuine and engaged. I welcome people of all identities and cultural backgrounds.

"It's not what you look at that matters, it's what you see." - Henry David Thoreau

Does anxiety connect to other parts of my mental health?

Anxiety can relate to a lot of other emotional challenges. Anxiety that interferes with our ability to engage with important life goals can contribute to depression. Perfectionistic beliefs caused by anxiety often contribute to difficulties with self-esteem and body image. Anxiety often underlies difficulties with anger management. Trauma can lead to heightened levels of anxiety and difficulties with trust. Acute grief can lead to feelings of vulnerability and anxiety.

– Dr. Alex Afram, Therapist for Anxiety in Washington, DC