Midterms Got You Spiraling? How Online Anxiety Therapy in Utah Can Help

Midterms have a way of sneaking up and taking over. One minute you’re juggling classes, maybe work, and a social life. The next minute, your calendar is packed with deadlines, tests, and late-night cram sessions. Suddenly, your brain feels like it’s buzzing nonstop: What if I don’t do well? What if this ruins my GPA? Why can’t I focus like everyone else seems to?

If you’re a high-achieving student or low-key perfectionist, these thoughts might sound all too familiar. You hold yourself to high standards, and with midterms around the corner, the pressure ramps up. Instead of motivating you, though, that pressure often spirals into anxiety.  You start to struggle with racing thoughts, trouble sleeping, trouble focusing, and that heavy sense of “not enough.”

Here’s the good news: you don’t have to white-knuckle your way through it. Talking with an anxiety therapist—especially online—can give you real tools and support to make midterm week less overwhelming. If you’re in Utah, online anxiety therapy might be more accessible than you think. Let’s unpack why.

Why Midterms Hit High Achievers So Hard

High-achieving students often thrive on structure and success. But midterms throw a wrench into that balance. Instead of feeling in control, you feel like you’re barely keeping your head above water. Common stress points I hear from students include:

• Sky-high expectations. You’re not just aiming to pass, you’re aiming for perfection.

• Time crunch. Between multiple classes, studying feels endless, and sleep falls to the bottom of the list.
  

• Comparison. It seems like everyone else has it more together, which makes you question yourself even more.
  

• “Failure = disaster” thinking. One grade starts to feel like it defines your whole future.
  

This combo creates the perfect storm for anxiety. And while stress is normal during midterms, anxiety can make it harder to concentrate, remember material, and show up as your best self.

How an Online Anxiety Therapist Can Help

You might be wondering: Okay, but how would talking to a therapist online actually help with my midterms or the rest of this semester?

Online anxiety therapy in Provo and Slat Lake City, UT isn’t about making exams disappear (wouldn’t that be nice?). Instead, it’s about equipping you with tools and perspective so you can show up differently in the middle of stress. Here’s what that might look like:

1. Learning what thought patterns spin you out. A therapist can help you notice cognitive distortions like “all-or-nothing thinking” or catastrophizing that fuel midterm anxiety. Once you can name these patterns, you can start to reframe them.
   
   

2. Managing perfectionism. Instead of letting “I have to get an A or else” drive your stress, therapy helps you find more balanced expectations so you make it all the way to finals with your sanity intact.
   
   

3. Building calming strategies that actually work. You’ve probably tried to “just relax” before and that was an epic fail & made things worse. An online anxiety therapist can teach you practical grounding, breathing, or mindfulness techniques you can use right before an exam or when your brain won’t stop buzzing at night.
   

4. Creating a pace that’s practical. Therapy isn’t just for midterms. Online sessions can help you build long-term study strategies, routines, and self-care practices that make every semester smoother.

Why Online Anxiety Therapy in Utah Makes Sense for Students

Let’s be honest: carving out time to drive to therapy when you’re already swamped isn’t realistic. That’s where online therapy comes in. Meeting with a licensed anxiety therapist online means:

• Flexibility. You can schedule sessions between classes & save yourself time.
  
  

• Privacy. You can log in from your dorm, apartment, or car, or wherever you feel most comfortable.

• Accessibility. If you don’t have a car or live off-campus, you don’t have to worry about leaving campus or your room & commuting.

• Continuity. Even if you go home during breaks, you can usually keep meeting with the same Utah-licensed therapist online.
  
  

For busy, stressed-out students, online therapy removes barriers so you can actually get the help you need when you need it most.

Practical Midterm Coping Tips You Can Try Now

Even if you’re not ready to jump into therapy yet, here are a few therapist-approved strategies you can start practicing today:

• Break down tasks. Instead of staring at an impossible-looking study list, break it into 20- to 30-minute chunks. Small wins reduce overwhelm.
  
  

• Catch your “shoulds.” Notice when you say, “I should be studying more” or “I should know this already.” Replace “should” with something more compassionate: “I’d like to review this tonight, and if I can’t, I’ll plan time tomorrow.”
  
  

• Build in recharge time. Short breaks aren’t wasted time; they actually help your brain consolidate memory. Even a 10-minute walk or stretch can lower anxiety.
  
  

• Talk it out. Share with a friend, roommate, or mentor what feels hardest right now. Saying your fears out loud helps shrink them.
  
  

The Bottom Line: Could Online Anxiety Therapy in Provo Be the Reset Button You Need This Midterm Week?

Midterm stress is real, and it wants to run the show. If you find yourself caught in thought spirals, perfectionism, or anxiety that makes studying harder, support is available. Working with an anxiety therapist online in Utah means you don’t have to figure it out alone. You can learn tools to manage stress, challenge thought traps, and bring more balance into both your academics and your life.

Inside Wellness offers flexible online anxiety therapy designed to fit your campus life—whether you're tucked away in a quiet study room, parked in your car between classes, or unwinding at home. All you need is a device, a little privacy, and the courage to take that first step toward feeling more grounded.

Grades matter, yes. But your mental health matters more, and when you take care of it, you’re more likely to succeed.  You don’t have to be at your wits’ end to get help; feeling stressed & overwhelmed can shift & we can help. 

• Give us a call at 801-699-6161 or message us on our website insidewellenss.com 

• Learn more about Online Anxiety Therapy

• Midterms may test your knowledge, but you’re building something bigger—self-trust, balance, and the courage to keep going.

Other Mental Health Services Inside Wellness Offers in Provo and Salt Lake City, UT

Midterms don’t just challenge what you know—they can stir up anxious spirals, trigger perfectionism, and leave you second-guessing your every move. At Inside Wellness, we go beyond eating disorder treatment and body image therapy to offer holistic mental health support tailored to college students navigating high-pressure seasons. This includes anxiety therapy in Provo & Salt Lake City, Utah, therapy for burnout, and support from anxiety therapists who understand the emotional weight of midterm week.

Whether you’re putting off studying because you’re afraid to fail, caught in constant comparison, or pushing yourself to meet impossible standards, we’re here to help you regroup. You don’t have to power through alone. With the right support, you can study smarter, take care of your mind, and still work toward your goals—without burning out in the process.

Visit our blog or FAQ to explore how online anxiety therapy can help you calm anxious thinking, manage stress, and stay grounded when midterms hit hard.

Study Smarter, Stress Less: 5 Mindset Shifts for Midterm Week

Midterms have a way of turning even the most grounded college student into a bundle of nerves. The pressure ramps up—papers pile, exams loom, and sleep is something you wish for but have little of.  If you’re a high achiever, you probably feel this pressure more intensely. You hold yourself to sky-high expectations, aiming not just to pass, but to excel. And when you start to worry about whether you’ll actually meet those standards, anxiety goes from background noise to center stage.

Suddenly, studying isn’t just about learning material—it’s about quieting the constant loop in your mind: What if I’m not good enough? What if I blow this test? I have to get an A or I’m basically failing.  Everyone else seems like they are coping just fine, what’s my problem? 

If this feels familiar, you’re not alone. Many high-achieving students fall into “thought traps” during midterms. In anxiety therapy terms, these are called cognitive distortions or thinking errors. They are types of thinking that twist reality, fuel anxiety, and make stress feel bigger than it actually is. The good news? Once you can name these traps, you can challenge them and free up mental space to focus, breathe, and study more effectively.

And if you’re a student looking for anxiety therapy in Provo, you don’t have to wait until the end of the semester to get support. Even a few sessions during this busy season can help you learn how to reset your thoughts and reduce the intensity of academic stress.

Here are five of the most common thought traps I see students fall into around midterms along with ways to break free.

1. All-or-Nothing Thinking

The trap: You believe you’re either perfect or a failure. If you don’t ace the exam, it feels like you’ve completely bombed.

What it sounds like in your head:

• “If I don’t get an A, this class will be a disaster.”
  

• “Either I nail this test or I might as well give up.”
  

Why it’s a problem: This type of thinking creates enormous pressure and makes studying feel like life or death. It also ignores all the shades of progress between “perfect” and “failure.”

How to challenge it: Try asking yourself: What’s a more balanced way of looking at this? Instead of “all-or-nothing,” aim for “good enough.” For example: “Even if I don’t get 100%, I can still do well overall. This one grade doesn’t define my whole semester.”

2. Catastrophizing

The trap: You imagine the worst-case scenario—and then treat it as if it’s inevitable.

What it sounds like in your head:

• “If I fail this test, I’ll fail the class, then my GPA will tank, and then I’ll never get into grad school.”
  

• “If I stumble during my presentation, everyone will think I’m incompetent.”
  

Why it’s a problem: Catastrophizing ramps up your anxiety and convinces you you’re powerless. Instead of focusing on the actual test, you’re mentally spiraling into a future that hasn’t even happened. This isn’t your fault, it’s just how anxiety rolls.

How to challenge it: Pause and ask: What’s the most likely—not the worst—outcome? Play with probabilities. Chances are, one test won’t ruin your life. Even if you do poorly, you’ll likely recover, adjust, and move on. Remind yourself: I can handle setbacks. I’ve done it before.

3. Mind Reading

The trap: You assume you know what other people are thinking—and usually, you assume it’s negative.

What it sounds like in your head:

• “My professor probably thinks I’m stupid because I asked that question.”
  

• “Everyone in the study group knows this material better than me. They must think I’m incompetent."

Why it’s a problem: Mind reading keeps you stuck in insecurity and comparison. Instead of focusing on your own studying, you waste energy worrying about imagined judgments.

How to challenge it: Notice when you’re filling in other people’s thoughts without evidence. Ask yourself: What proof do I actually have? More often than not, none. Replace mind reading with curiosity: “Maybe others are struggling too. Maybe my professor actually respects that I asked for clarity.”

4. Should Statements

The trap: You pile on “shoulds” as if they’re motivational—when really, they just make you feel inadequate.

What it sounds like in your head:

• “I should have started studying weeks ago.”

• “I should be more focused right now.”
  

• “I should be able to handle this better.”
  

Why it’s a problem: “Should” language piles guilt and shame onto already high stress. It focuses on what you haven’t done instead of what you can do now.

How to challenge it: Swap “should” for more compassionate, realistic language. For example: “I wish I had started earlier, but I can still review today.” Or: “I’d like to be more focused, so taking a small break might help me to reset.” Shifting your self-talk helps you move forward instead of getting stuck in self-criticism.

5. Discounting the Positive

The trap: You brush off your accomplishments, focusing only on what you haven’t done.

What it sounds like in your head:

• “Sure, I got an A on that paper, but that was just luck.”

• “I did okay on the quiz, but that doesn’t matter because the midterm is harder.”

Why it’s a problem: When you dismiss your successes, you rob yourself of confidence and motivation. It keeps you chasing validation you’ve already earned but refuse to acknowledge.

How to challenge it: Practice catching the moments when you downplay your achievements. Try writing down one thing you did well each day, no matter how small. Let yourself actually feel proud: “I studied for two hours today. That counts.” Over time, this builds resilience and combats perfectionism.

Putting It All Together: A Practical Reset

When midterms anxiety hits, it’s easy to feel like your thoughts are the truth. But thoughts are not facts. 

Here’s a quick tool you can use whenever you notice yourself falling into one of these traps:

1. Name the distortion. (“Oh, that’s all-or-nothing thinking again.”)
   

2. Question the thought. (“Is this really true? What evidence supports this? What’s the bigger picture?”)
   

3. Reframe with compassion. (“I don’t have to be perfect to succeed. I’ve gotten through hard weeks before, and I will again.”)
   

Think of it as mental decluttering. The less energy you give to distorted thoughts, the more energy you’ll have for studying, resting, and actually enjoying parts of your college life.

Midterms don’t have to be a battleground between your high standards and your peace of mind. By spotting and challenging these five thought traps, you can approach exams with more balance, confidence, and calm.

Ready to Find Relief with Anxiety Therapy in Provo?

Remember, your worth is not measured by a single grade. You’re learning, growing, and building skills that go far beyond midterms week. And when anxiety spikes, take a breath: you’ve got tools, you’ve got resilience, and you’re not alone in this. For more support, give us a call 801-699-6161 or message us at insidewellness.com.  At Inside Wellness offer virtual anxiety therapy sessions you can do from the convenience of your room, car, or a campus study room. You only need your device & some privacy to get the support you need.

• Give us a call, we can help 801-699-6161.

• Learn more about Anxiety Therapy

• You’re not just chasing grades—you’re learning how to lead yourself through stress with clarity, care, and resilience.

Other Services Inside Wellness Offers in Provo and Salt Lake City, UT

Midterms don’t just test your academic knowledge—they can challenge your mental stamina, trigger unhelpful thought patterns, and leave you overwhelmed by pressure to perform. At Inside Wellness, we offer more thaneating disorder treatment and body image therapy. We provide anxiety therapy in Provo & Salt Lake City, Utah, as well as support for perfectionism, burnout, and the deeper emotional patterns that tend to flare up during high-stress weeks like this.

Whether you’re stuck in spirals of self-doubt, avoiding studying out of fear of failure, or holding yourself to impossible standards, our anxiety therapists are here to help you reset and find a more grounded way through. College is demanding—but it shouldn’t come at the cost of your peace of mind.

Visit our blog or FAQ to explore how therapy can support your mental health during midterms, help you interrupt anxious thinking, and offer realistic tools to manage stress without sacrificing your goals.

When College Life Triggers Food Anxiety

College can feel like a pressure cooker. You’re balancing classes, internships, friendships, and the constant drive to prove yourself. On top of that, every cafeteria line, group meal, or late-night study snack can feel like a minefield. Maybe you spend hours thinking about what you “should” or “shouldn’t” eat. Fear & shame rule your thoughts and seem to control your actions.  Maybe the thought of eating around others fills you with anxiety, so you think you'll avoid it altogether.

 For high-achieving students, food and body worries can easily become tangled up with perfectionism, pressure, and stress, making an already demanding season of life even more complicated.

Why College is a Unique Trigger Point

College is a major life transition, which is so much more than just attending school. For many women, it’s the first time living away from home, making independent choices about food, exercise, and daily routines. While that freedom can feel exciting, it can also be overwhelming, especially when your relationship with food or your body has been complicated.

Here are some ways the college environment can fuel disordered eating:

• Unstructured eating: Unlike high school, there’s no set lunch bell. Classes may be back-to-back, and schedules can shift daily. It’s easy to struggle with the day to day stressors, let alone choosing when, where, and what to eat every day.
  

• Cafeteria overwhelm: Dining halls are full of endless options and endless comparisons. “What are they eating? Am I making the right choice? Did I eat too much?” These thoughts can turn every meal into a stressful event.
  

• Stress and perfectionism: Ambitious students often push themselves to the limit. That pressure to perform academically or socially can fuel the belief that control over food and body will equal control over life.  It’s an easy trap to fall into, even though it doesn't prove true.
  

• Social comparison: Living in dorms or scrolling social media makes it easy to fixate on how others look, eat, or exercise. For many people, this comparison reinforces body dissatisfaction and unbalanced behaviors.
  

• Body changes: College often brings natural shifts in weight and body shape. Without support, those changes can trigger deep shame and fear in someone struggling with body image.
  

It’s not just about food. These patterns take a toll on focus, energy, relationships, and emotional health, making it harder to thrive in what should be one of the most transformative times of your life.

What Eating Disorder Treatment Offers

The good news is: help exists, and treatment can be tailored to fit the unique pressures of student life. In Utah, students have access to a range of care, from individual therapy to specialized eating disorder clinics. Here’s what that support can look like:

• Therapy that goes deeper – An eating disorder therapist in Utah can help you understand how perfectionism, anxiety, and self-criticism play into your eating disorder. Instead of only focusing on the “what” of eating, therapy addresses the “why.”
  

• Nutrition counseling – Dietitians trained in eating disorders guide you toward balanced eating that nourishes your body and brain, without rigid rules or fear. They also help you navigate real-world challenges like cafeterias, late-night snacks, and meal prep. And while TikTok has a lot of information, it has a lot of “nutrition fiction,” as Anna Sweeny, RD & eating disorder specialist, calls it. 

• Practical coping tools – You’ll learn skills to handle specific triggers: how to walk into your kitchen or cafeteria without panic, how to cope when roommates start dieting, how to manage stress without turning to restriction or bingeing.
  

• Community and connection – Many programs in Utah include group therapy or peer support. Connecting with other students who get it can be incredibly healing—you realize you’re not the only one fighting this battle.

• Levels of care – Depending on your needs, treatment can range from weekly outpatient sessions to more structured support like intensive outpatient programs (IOP) or day treatment, which provide more hands-on help while still allowing you to attend school.
  

Recovery in Real Life

It’s common to wonder what recovery might actually look like while you’re in college. You might worry that treatment will slow you down or interfere with your goals. The truth is, recovery is what helps you sustain those goals.

Imagine being able to:

• Grab lunch with classmates without mentally calculating calories.
  

• Sit through a lecture focused on the material instead of your body.
  

• Study late without punishing yourself for needing a snack.
  

• Feel proud of your achievements because of who you are—not because of how you look.
  

Recovery doesn’t erase ambition.  It gives you back the freedom and mental space to pursue it in healthy, life-giving ways.

Why Utah Students Have Hope

Utah is home to a strong network of eating disorder specialists, outpatient providers, and treatment centers. Many programs also integrate families into the process, which can be especially valuable if you’re far from home and want your loved ones to understand how to best support you.

Additionally, Utah’s eating disorder treatment providers often weave in holistic approaches alongside evidence-based care—such as mindfulness, body image therapy, and values-based work—which resonate with many college students searching for balance in both mind and body.

If reading this blog felt uncomfortably familiar—if food, body image, or anxiety around eating are stealing your energy—you don’t have to keep struggling in silence. Eating disorders are serious, but they are also highly treatable. With the right support, you can find freedom from constant food rules and reclaim a life where your goals and relationships matter more than calories or weight.

Ready to Work with an Eating Disorder Therapist in Utah Who Understands Campus Life?

 If you’re a college student in Utah wrestling with disordered eating or an eating disorder, reaching out for eating disorder therapy online or in-person can be the first step toward healing. At Inside Wellness, an eating disorder therapist can help you navigate cafeterias, classes, and the triggers of campus life with tools, compassion, and support.

• Give us a call, we can help 801-699-6161.

• Learn more about Eating Disorder Therapy

• You deserve more than just surviving college—you deserve to thrive in it.

Other Services Inside Wellness Offers in Provo and Salt Lake City, UT

College life can stir up more than just academic stress—it can also magnify anxious thoughts, fuel cognitive distortions, and leave you feeling stuck in patterns of avoidance, comparison, or overthinking. At Inside Wellness, we specialize in therapy that addresses the deeper mental and emotional toll of student life. Alongside eating disorder treatment and body image therapy, we offer anxiety therapy in Provo & Salt Lake City, Utah, support for perfectionism, and treatment for burnout.

Whether you’re constantly questioning yourself, spiraling after small mistakes, or struggling to meet expectations that feel impossible, we’re here to help you make sense of what’s going on underneath the surface. Together, we can untangle the mental loops keeping you stuck and help you find steadier, more compassionate ways to show up for yourself.

Visit our blog or FAQ to learn how therapy can support your mental health, calm your inner critic, and create space for real change—without losing the drive that matters to you.

When Your Thoughts Twist the Truth: How Therapy Can Help

You’re smart, motivated, and pushing hard to be a good student, roommate, and find your space, but at the same time, your brain won’t let you breathe. Every assignment feels like a test of will and your confidence. One mistake can send you spiraling. You replay conversations in your head, worried you sounded “stupid.” You compare yourself to classmates who seem effortlessly put together and wonder why you can’t just relax. Deep down, you know you’re capable, but your thoughts keep twisting reality in ways that fuel your anxiety.

That’s what anxiety therapists call cognitive distortions.  They are unhelpful thought patterns that bend or exaggerate the truth until it feels like fact. They sneak into your daily life so naturally that you may not even notice they’re happening. But once you start paying attention, you’ll see how often they shape your thoughts, emotions, and behavior.

Common Cognitive Distortions that Fuel Anxiety

Here are a few of the most common ones that show up in the lives of high-achieving women:

• All-or-nothing thinking: Seeing situations in extremes. “If I don’t ace this exam, I’m a failure.” Life becomes black and white, leaving no room for “good enough” or progress.
  

• Catastrophizing: Always expecting the worst-case scenario. “If I mess up this presentation, I’ll tank my GPA and ruin my future.” This distortion tricks your brain into living in constant fight-or-flight mode, which is never any fun.
  

• Mind reading: Assuming you know what others are thinking. “She didn’t respond to my text, so she must be mad at me.” The truth is, most people are too wrapped up in their own lives to be critiquing yours. But when those emotions run high, so do these distortions.
  

• Discounting the positive: Brushing off accomplishments as luck or not good enough. You might think, “Sure, I did well on that paper, but anyone could’ve done it.” Over time, this robs you of confidence.

• Should statements: Living under the heavy weight of “I should be more disciplined, I should already know this, I should have it all figured out.” “Shoulds” create shame and anxiety instead of motivation.
  

When these distortions play on repeat, anxiety feels inescapable. They create a filter where everything looks like pressure, failure, or danger, and before you know i,t you’re in a panic mode or sleeping, unable to get off the couch

Why Driven Women Are Especially Vulnerable

You might wonder, Why do I fall into these thinking traps so easily? High-achieving, driven women often carry layers of pressure, both internal and external. Maybe you’ve always been the “responsible one,” the “good student,” or the one people expect to succeed. That identity can feel empowering, but is also SO exhausting, because it convinces you that you’re only as valuable as your performance. 

College adds another layer: comparison. Everywhere you turn, it feels like someone is doing more, achieving more, or handling stress seemingly better than you. Social media amplifies this because the “highlight reel,” if you will, is never really showing the middle ground of the “low light reel” that everyone faces during this window of time. 

This mix of perfectionism, pressure, and comparison becomes the perfect storm for anxiety. Cognitive distortions take root because they fit the story you’ve been telling yourself.  And our brains only have to make sense of our experience to reward us, even though our negative stories are often untrue. That’s why many students seek anxiety therapy in Provo; therapists offer to untangle those stories and shift the inner narrative.

How Anxiety Therapy Helps Untangle Distorted Thinking

The empowering truth is this: thoughts are not facts. Feelings are not facts. They are convincing, but they don’t always tell the whole story. Therapy helps you see the difference.

Here’s how an anxiety therapist might work with you to challenge distortions and lower anxiety:

1. Awareness – You’ll learn to notice distorted thoughts in the moment. For example, catching yourself when you say, “I’m going to fail this exam,” and pausing to recognize that it’s catastrophizing & implement tools to help your nervous system to get centered & pull out of that spot.
   

2. Questioning the thought – An anxiety therapist helps you ask: Is this true? Is there evidence for it? Is there another way to look at it? This step weakens the automatic power of the distortion. And when thoughts are running hot & fast, most of us are unable to identify the triggers, let alone match them with tools & truths that will allow us to get into a better headspace.
   

3. Reframing – Instead of “If I don’t get an A, I’m worthless,” you might shift to “I want to do well, but one grade doesn’t define me.” Reframing reduces anxiety because it replaces black-and-white panic with a balanced perspective.  Sounds simple enough, but learning new things takes support, time & practice. 
   

4. Building coping skills – Therapy goes beyond thought work. You’ll also learn grounding techniques, mindfulness practices, and nervous system regulation tools to calm your body when anxiety spikes.
   

5. Addressing the root causes – Often, distortions grow from deeper beliefs: fear of failure, pressure to be perfect, or old wounds around not feeling good enough. Therapy helps you uncover these roots so the distortions lose power.

A Real-Life Example

Imagine this: you walk out of a class presentation and immediately think, I totally blew it. Everyone could tell I was nervous. Your chest tightens, your stomach drops, and anxiety & shame start to spiral.

Here’s where therapy shifts things. With practice, you pause and check the distortion: “Am I mind-reading? What evidence do I have that everyone thought I failed?” Then you consider alternative explanations: “I stumbled a little, but I still got through it. People were probably focused on their own parts, not mine.”

That small shift may not erase anxiety overnight, but it begins to loosen its grip. Over time, your brain learns new, healthier default pathways—ones that support confidence rather than fear.

You Don’t Have to Fight Your Mind Alone

Anxiety is draining, but it’s not a life sentence. Cognitive distortions are learned habits of thought, not permanent truths. And the great news is, habits can change. With the right support, you can step out of the cycle of distorted thinking and start experiencing college—and life—with more balance, calm, and self-trust.

Therapy isn’t about making your drive disappear. It’s about helping you use that drive in ways that feel sustainable, compassionate, and aligned with who you really are. You can still be ambitious without letting anxiety rule your every thought.

If you’ve been noticing that your mind twists even the smallest situations into sources of stress, it’s worth paying attention. You don’t have to keep believing every anxious thought that shows up.

Reaching out to a therapist is a powerful first step toward changing your relationship with your thoughts. Together, we can untangle the distortions fueling your anxiety, uncover the deeper beliefs driving them, and help you create healthier patterns that support your success and your peace of mind. Whether you're looking for anxiety therapy in Provo or support from an anxiety therapist in Salt Lake City & Provo, UT, the first step is a conversation.

Because you deserve more than just getting through the day—you deserve to thrive. Give us a call at 801-699-6161.

Noticing Thought Traps Taking Over? Anxiety Therapy in Provo & Salt Lake City, Utah Can Help

If your brain has a way of turning minor moments into spirals of shame, fear, or self-doubt, it’s not just in your head—it’s how anxiety works. These thought traps, or cognitive distortions, are convincing, but they’re not the whole story. Anxiety therapy in Provo & Salt Lake City, Utah can help you spot those patterns, gently challenge them, and find more balanced ways of thinking that support your confidence and peace of mind. You don’t have to live in constant self-analysis or stress just to keep up.

At Inside Wellness, we offer therapy that understands the mental load you're carrying—and gives you real tools to lighten it. Here’s how to begin:

• Book a free consultation or contact us at 801-699-6161

• Meet with an anxiety therapist who gets how exhausting overthinking, people-pleasing, and internal pressure can be

• Start shifting your thinking patterns and building more trust in yourself, one conversation at a time

Other Services Inside Wellness Offers in Provo and Salt Lake City, UT

College doesn’t just bring academics—it brings the pressure to perform, social comparison, and those exhausting internal narratives that tell you you’re not doing enough. At Inside Wellness, we understand how quickly high expectations can spiral into self-doubt, perfectionism, and anxiety. That’s why we offer more than just eating disorder treatment or body image therapy. Our services also include anxiety therapy in Provo & Salt Lake City, Utah, as well as therapy for perfectionism and burnout. Whether you’re stuck in cognitive distortions, overwhelmed by social pressure, or caught in a cycle of overthinking and avoidance, we’re here to help you untangle the thoughts keeping you stuck.

Visit our blog or FAQ to learn how therapy can support your mental health, reframe anxious thinking, and help you find new ways to thrive in college—with less pressure and more self-trust.

Perfectionism in College: How It Starts and How to Break Free

High school has some serious downfalls, but it also came with some perks too.  Gone are the days when your teachers, parents, and friends you passed in the hallways would keep you on track with it all.  You studied hard, enough, to get the job done & tee yourself up for the college of your choice, but it didn’t seem like the stakes were all that high.  But now, with your future career options & majors on the line, you are starting to panic and worry about your competition.   The pressure to succeed in college can push you to do better… but it can also push you over the edge into avoidance and self-criticism. And these two things can be a slippery slope into partners of perfectionism, anxiety, and sometimes even a full-blown eating disorder. For many students, working with a perfectionism therapist or exploring therapy for anxiety can be powerful ways to get support before perfectionism and pressure take over.

Why College Fuels Perfectionism

1. The pressure to be “the best.”

Whether it’s competing for scholarships, internships, or just trying to stand out in a sea of talented students, the pressure to excel can be intense. Suddenly,____% feels like failure to you, and so you’re pushing yourself to do more—no matter how exhausted you may be. For many, this is where working with a perfectionism therapist in Provo, UT becomes a way to untangle those unrealistic expectations.

2. Social comparison overload.

Let’s be honest: college is a breeding ground for comparison. In high school people did well but you also knew where you stood or how you could improve your standings if you wanted to focus more on academics.  Now, you are in a sea of people who are just like you and who did it all in high school, sports, music, you name it.  But now your roomates & people in your classes are all amazing test takers & are doing all of the resume building things to get into the program of their choosing, land top internships, and seem to have a thriving social life while you’re barely holding it together. Thanks to social media, you see everyone’s highlight reel 24/7, which can make you feel like you’re always falling behind. This constant stress can feed anxiety, which is why some students benefit from supportive resources like therapy for anxiety.

3. Fear of failure hits harder.

College can feel like your one big shot to get life “right.” That fear of messing up—whether it’s a test, a major, or a relationship—can lead to procrastination and avoidance. If you never start the project, you can’t fail, right? (Spoiler: that avoidance just makes the anxiety worse.) Learning how to break this cycle is often part of anxiety treatment where students are supported in facing fears without perfectionism dictating every step.

4. Independence can feel overwhelming.

For many students, college is the first time you’re truly on your own:  managing your time, your health, your social life, and your grades & your laundry! That much freedom can trigger perfectionistic tendencies as you try to control every detail of your life just to stay afloat or poor yourself into your social life or your bedroom & avoid it all.

When Perfectionism Turns Into Avoidance

Perfectionism isn’t just about working harder—it’s also about freezing when things feel “too hard.” You might avoid starting assignments because you’re scared you won’t do them perfectly. You might skip social events because you don’t feel “put together enough.” And while avoidance feels like a short-term relief, it’s really just a cycle of stress and guilt that feeds your perfectionism.

How to Loosen Perfectionism’s Grip

1. Practice “good enough” thinking.
Perfectionism thrives on the belief that only 100% is acceptable. Start challenging that belief. Ask yourself: Would 80% effort still get the job done? (Spoiler: the answer is usually yes.)

2. Focus on process, not just results.
Instead of obsessing over grades, notice the small wins like showing up for a study session, starting a paper on time, or taking care of your mental health. These steps count.

3. Break the avoidance cycle.
When you catch yourself avoiding a task because it feels “too big,” break it into tiny steps. Even setting a timer for 10 minutes to start an assignment can help you get unstuck.

4. Talk about it.
You’re not the only one feeling this way. Opening up to a trusted friend, counselor, or therapist can help you challenge those perfectionistic thoughts and create healthier coping tools.

Ready to Challenge Perfectionism?

You don’t need to carry the weight of impossible standards on your own. If you’ve noticed perfectionism or avoidance creeping into your daily life—or even your relationship with food, your body, or exercise—now is the perfect time to reach out for support. Therapy can help you untangle those thought patterns, build self-compassion, and find healthier ways to cope with stress. You deserve to feel free, not stuck in cycles of “not good enough.”  Reach out & give us a call 801-699-6161 or at insidewellness.com 

Feeling Stuck in Perfectionism? A Perfectionism Therapist in Provo, UT Can Help

When perfectionism keeps you from starting assignments, leaves you avoiding tasks out of fear of failure, or drives constant anxiety about keeping up, reaching out for help can feel overwhelming. But therapy with a perfectionism therapist in Provo, UT is designed to meet you where you are—helping you break cycles of avoidance, ease anxiety, and find balance in college life. You don’t need to have it all together to begin; anxiety therapy is about creating space for relief, clarity, and new ways of coping.

At Inside Wellness, we offer compassionate, flexible care that fits into your reality—not rigid standards of "perfect." You deserve support exactly as you are. Here’s how to begin:

• Book a free consultation or contact us at 801-699-6161

• Meet with a supportive perfectionism therapist who understands the pressures of perfectionism and anxiety in college

• Start loosening perfectionism’s grip and building healthier patterns for success and well-being

Other Services Inside Wellness Offers in Provo and Salt Lake City, UT

College doesn’t just bring academics—it brings pressure, comparison, and the heavy weight of perfectionism. At Inside Wellness, we know how easily high standards can tip into self-criticism, avoidance, and anxiety. That’s why our support goes beyond eating disorder treatment or body image therapy. We also provide therapy for perfectionism, anxiety, and burnout—helping students challenge all-or-nothing thinking, manage the fear of failure, and find healthier ways to cope with stress. Whether you’re stuck in procrastination, overwhelmed by social pressures, or caught in the cycle of “never enough,” we’re here to help you build balance that actually feels sustainable.

Visit our blog or FAQ to learn how therapy can support your mental health, ease the grip of perfectionism, and give you tools to navigate college life with more clarity and compassion.

College is Stressful—Here’s Why Virtual Therapy Can Save Your Sanity

Let’s be real……..college life is busy. Between classes, assignments, group projects, part-time jobs, and trying to squeeze in some kind of social life, your schedule can feel like one big game of Tetris. Add in the stress of mental health struggles, like anxiety or burnout and the idea of trying to find and get to therapy can feel impossible. That’s why online therapy in Utah—especially online therapy for anxiety—is becoming a lifeline for students who need flexible, accessible support that fits into their chaotic schedules.

For many college students, there are some big barriers that get in the way of getting the mental health support they need:

• No car, no problem… except it is. If you don’t have reliable transportation, the idea of getting across town to an office every week can feel like an obstacle course. Public transportation can be time-consuming, and Uber or Lyft can get expensive fast.
  

• Your schedule is all over the place. Between a 9 a.m. lecture and a 7 p.m. study session, you might only have random 45-minute windows of free time. Traditional therapy, with its rigid appointment slots, doesn’t always fit into that kind of schedule.
  

• Privacy is tricky. Maybe you have roommates or live in a dorm where everyone knows your business. Trying to sneak off to an appointment or explain where you’re going can feel uncomfortable or even stop you from booking that session in the first place.
  

• Mental energy is limited. Let’s face it, college can be exhausting. By the time you finish classes and homework, the idea of driving in SLC or from Provo to Orem or Lehi, etc. those 15-30 minutes (if there’s no traffic), is a time killer & can be stressful,  even if you want therapy.
  

This is where online therapy in Utah comes in and why it’s becoming a game-changer for so many college students.

Why Online Therapy Just Works for College Life

1. You can do it from anywhere.

All you need is a private space and a Wi-Fi connection. Whether you’re in your dorm, your car, or even an empty study room on campus, you can log on and meet with your online therapist without the extra hassle of commuting.

2. It’s flexible.

Many online therapists who offer virtual sessions are more open to nontraditional hours, like early mornings or later evenings, which can work better with your unpredictable schedule. You can literally go from class to therapy in the same 10-minute walk to your dorm.

3. It’s discreet.

No one has to know you’re in therapy unless you want them to. You don’t have to leave campus, sit in a waiting room, or answer awkward questions about where you’re going. With online therapy for anxiety, it’s just you, your laptop, and a therapist who’s ready to listen—privately, conveniently, and on your terms.

4. It’s less intimidating.

Let’s be honest, walking into a therapist’s office for the first time can feel nerve-wracking. Online therapy takes away that “first day of school” feeling because you’re in a familiar environment. It’s easier to open up when you’re already comfortable.

5. It saves time and energy.

No driving. No waiting rooms. No rushing in a car &  hoping you’ll make it on time. That time and mental energy can go back into studying, resting, or doing something that actually refuels you.

But Is Online Therapy As Good as In-Person Therapy?

Short answer: Yes.

Research shows that online therapy is just as effective as in-person therapy for most mental health concerns, like anxiety, stress management, relationship issues and more. In some cases, it can even make therapy more effective because people are more consistent with sessions when it’s convenient.  That said, it’s not for everyone, some people just prefer in person meetings, and that’s fine too. There are therapists who do one or the other or both!

Being in college doesn’t mean your mental health has to take a back seat. Online therapy gives you access to the support you need without adding another layer of stress to your already-packed schedule.

If you’ve been putting off therapy because it feels too hard to make it work, online therapy might be exactly what you need to take that first step.

Your mental health is just as important as your GPA, if not more. 

If you’ve been waiting for the “right time” to start therapy, this might be it. With virtual sessions, help is only a few clicks away and you deserve that support. Why not give it a try and see how much lighter life can feel when you’re not carrying it all alone?  We are here to help see if we are the right fit for you, give us a call 801-699-6161 or visit insidewellness.com. 

College Life Is Overwhelming—What If Online Therapy for Anxiety in Salt Lake City, Provo, & Across Utah Could Help?

When you’re juggling a packed schedule, constant deadlines, and the pressure to have it all together, even taking the first step toward therapy can feel like too much. But online therapy and online therapy for anxiety in Salt Lake City, Provo, & across Utah is designed to meet you where you are—literally. Whether you’re in your dorm, your car, or squeezing in a session between classes, therapy doesn’t have to add more stress to your week.

At Inside Wellness, we offer compassionate, flexible care that works with your life—not against it. You don’t need perfect conditions to get support. Here’s how to begin:

• Book a free consultation or contact us at 801-699-6161

• Meet with a skilled, supportive online anxiety therapist who understands the unique challenges of college stress

• Start finding clarity, relief, and real support—without ever leaving campus

Other Services Inside Wellness Offers in Provo and Salt Lake City, UT

College life can be overwhelming—and needing support doesn’t mean you’re failing. At Inside Wellness, we understand the mental load that comes with being a student. That’s why we offer more than just eating disorder treatment or body image therapy. We support college students with online therapy for anxiety, perfectionism, burnout, and the emotional toll of balancing so many roles at once. Whether you're navigating unpredictable schedules, social pressures, or academic stress, we’re here to help you build tools that work in real life—not just on paper.

Visit our blog or FAQ to learn how online therapy can help you manage the pressure, protect your peace, and care for your mental health—even when your calendar is packed.

High Achievers & Summer Time Angst

June has come to a close, the 4th of July is behind you and your lofty list of “fun things to do” has turned into “things to do” with a side of anxiety.  When the summer starts off you are excited, looking forward to all of the fun summer activities. You are dreaming of outdoor summer concerts, hiking Mt. Timp with your friends, floating down the Provo river, or making smores up the canyon under the stars.  You start off with enthusiasm and a genuine joy for the season.  And as times starts to fly, you start to turn this fun list into your new task list & you are treating it like your homework for the summer semester. If this shift feels all too familiar, therapy for anxiety in Salt Lake City can help you untangle that internal pressure and reconnect with the kind of joy summer used to bring.

You Feel Frustrated with Yourself.

Why does your brain always take things & turn them into a task that makes you feel like a pass/fail approach. You start to feel like you can’t even do “fun” the “right way”.  You haven’t always been this way, you can recall times from earlier in your life or in your childhood where you were able to go with the flow or appreciate a good plot twist that ended up changing the plans or sparking a new adventure. But these days, you feel like a plot twist only leads to frustration, disappointment, or feeling annoyed with yourself or others.  

You want to return to the days where “relaxing” or “having fun” used to come with more ease or spontaneity.  And you’re wanting to know how you can get some semblance of those earlier days back into your life. Here are questions to pose &  tips to help you enjoy the last weeks of summer without all of the negative tension & head chatter.  

1. Are You Planning Fun for Yourself, Your Friends, or Your Tik Tok/Social Account?

Planning things for others can be fun now & again or if planning brings you joy- feel free to keep on planning. However, sometimes people plan because they feel like they “should” or planning can get taxing and lose it’s spark- don’t be afraid to tell your people to take a rotation so that you can all enjoy varying events without stress

If you area planning things with the idea that it has to be posted or social media worthy so to speak, it can add a layer of external or internal pressure about the event, the level of fun, your appearances and all of the things.  These factors can keep people out of the moment or detract from being in the moment.  Give yourself permission to have a social media free night, week, or activity.

2. Are You Comparing Yourself to Your Ideal Self or How You Actually Function & What You Find Fun?

Are you someone who is a spontaneous person or natural idea generator for fun events?  I think most people need group energy to bounce ideas around before landing on a plan.  Being the idea generator or active participator is not better or worse, both have their place.  Also some brains are much better at finding ideas for fun things outside of the moment than in it- so if you are that person (and I totally am), then drop ideas into your phone when they randomly show up & then you can look at that list in the moment to help you kick start an summer evening or weekend. 

3. Do You Equate Summertime Fun = Specific & Ongoing Plans?

I find that high achieving or highly driven people think they must be on the go or following a certain way of doing “fun” that can sometimes defeat the point.  Give yourself permission to have a tentative list of your “top 5” things for the summer or the month, and be wiling to only tick off a few items and allow other options to pop in, including time with nothing on the calendar and see what comes to you

4. Do You Find Relaxing to be Valuable or Do You Secretly Hold Judgement that You are Being “Lazy” or “Unproductive”?

Oh this one is way more common then most people want to admit, especially if you have a history of past or current perfectionism. It is also common in your family or friends have a hard time relaxing without feeling guilty or passing judgment on themselves of others who are well practiced or guilt free while doing it.   When I was in college I was more guilty of this one than I cared to admit. But the more I challenged my perfectionism and actually practiced doing only the “fun” thing in the moment (aka not multitasking while watching a movie), or giving myself permission to not be doing homework on the weekends, my self-judgments started to subside and my fun factor went up while my guilt started to melt away.

Anything we do takes practice, and for some of us, that may include guilt-free activities that are leisurely not “lazy.” Words matter—if you can’t kick the guilt to the curb yet, try swapping out words that hold less judgment. Vacations, fun, leisure, and even boredom can lead to increased relaxation, creativity, connection and improve our mental well-being. If this sounds familiar, working with a perfectionism therapist in Provo, UT might help you start unraveling these deeply wired beliefs and shift your relationship with productivity and rest.

If you are realizing that you have a hard time relaxing or having fun without guilt, high self-expectations, rumination, judgment or increased anxiety, you are not alone.

Many people struggle with this, especially those who are driven and high achieving or prone to internal pressure or anxiety. This mix of perfectionism and anxiety is incredibly common—and very treatable with the right support. We are here to help, you don’t have to do it alone. Reach out to family & friends who can support you & give us a call 801-699-6161 or www.insidewellness.com

Feeling the Pressure to Make Summer Perfect? What If Therapy for Anxiety in Salt Lake City Could Help You Loosen Your Grip?

You don’t need to do summer “the right way” to enjoy it—you just need support that gets how perfectionism and anxiety can steal your spark. If you’re caught in the loop of overthinking your plans, comparing yourself to your “ideal self,” or feeling guilty when you try to relax, you’re not alone. Therapy for anxiety in Salt Lake City can help you release the pressure, reset your nervous system, and reclaim what actually feels good to you. Because your peace of mind matters just as much as your productivity.

At Inside Wellness, we specialize in compassionate, evidence-based care for high-achieving individuals who want to feel more grounded, connected, and present in their own lives. You don’t have to earn your rest or your joy. Here’s how to begin:

• Book a free consultation or contact us at 801-699-6161

• Meet with a skilled, supportive anxiety therapist who understands the hidden weight of “keeping it together”

• Start navigating summer (and life) with more calm, clarity, and self-trust—on your terms

Other Services Inside Wellness Offers in Provo and Salt Lake City, UT

Feeling anxious about how to “do summer right” isn’t just a personal flaw—it’s a sign your nervous system and inner dialogue might need some care. At Inside Wellness, we offer more than just eating disorder treatment or body image therapy. We support high-achievers and deep feelers through therapy for anxiety, perfectionism, and the emotional weight of keeping it all together, using a grounded, whole-person approach. Whether you’re struggling to relax, caught in the spiral of comparison, or just exhausted by the pressure to always be “on,” we’re here to help you find more ease, more self-compassion, and more permission to enjoy your own version of summer.

Visit our blog or FAQ to learn how therapy can help you bridge the gap between what you know and what you feel—with less pressure, more presence, and support that actually gets it.

Body Image Twist

We’ve all heard the basics around body image in the summertime…..you put on your swimsuit & try to get into the moment despite how you feel.  And yet as you think about those words, those influencers, and those blogs you’ve read about this the past, you can’t help but to feel discouraged or want to roll your eyes.  Because at the end of the day, you know all of those basics.  And yet, you still feel so bothered by the thought of your “perfectly imperfect” body in your swim suit, in public.  Especially if you live in an area where it seems like everyone looks like they spend their free time perfecting their outfits, their bodies, and the illusion of fun in the sun.

I hear you. The struggle is real.  And the hits just keep on coming because your internal self dialogue has not changed much even though you “know” all the right things.  The funny thing is that gap between what we “know” and what we “feel” is like a huge gap in the grand canyon……the distance between both sides is a huge gap filled with water, sand, and a very slippery slope that once you’ve fallen into, it feel like you can’t climb out.  

So while there is definite value in the blogs, tips, and ideas about coping with body image, I thought we’d try on a different approach this summer.  Instead of focusing on your swim suit, I think it’s time to focus on your body, but not in the way you think.  When I say your body, I mean the things that help you regulate your body, which impacts your mood & your belief states. 

How a Body Image Therapist Might Explain the Emotional Loop You're Stuck In

Simply put, emotions love themselves, so the more we are feeling of one particular emotion, belief, or judgement- our brain comes up with more data that is on that same thought/mood train.  So if you are feeling happy, your brain will notice things in the present, past, and project into the future about happy things.  If your brain is frustrated with your body, your friends, or your family members, then it will continue to notice frustrations about those things and other things in your environment that are frustrations.  This isn’t a character issue, it’s just biology.  So before you meet up at any summertime event that requires a swim suit or might challenge your body image, let’s run through a check list of things you can do to set up your biology.

While an ideal thought it to never have any negative body image thoughts enter your mind, it is unlikely that this is realistic.  Our brains are hardwired to set off alerts to safety, which includes real or imagined safety cues to our physical or social settings.  So of course our brains scanning all environments on some level looking for safety & connection as well a potential threats or disconnection.  And we live in a culture where bodies can be talked bout in ways that idealize certain features or behaviors, so even if you don’t buy into them fully, it doesn't mean that your body will feel safe in those settings without some proactive care. 

What Body Image Counseling in Utah Might Help You Notice About Feeling Unsafe in Safe Places

Our nervous system, our past experiences, and our biological status all impact how we feel about the world around us & ourselves.  An easy example of this is often how we feel in the dark or if we are alone. If you typically feel really safe in your home, but you happen to be home alone- you may often notice having an increased awareness of sounds or other nuanced things you believe you don’t hear when you are home with others.  This sensitivity tends to cue up onto high alert when it gets dark outside and or the lights are turned off within your home and you are alone.  Now this may not be the case for everyone or for you if you have lived alone for a window of time and your nervous system has acclimated (or your generally don’t experience much anxiety or high awareness of your environment).

But for the rest of us IYKYK. But regardless, I think everyone has had a time or two when they have been spooked or have come up with a really scary internal narrative or feeling when they are in the dark, alone, or in an uncertain setting no matter the cause, our nervous system responds from a more fear based space, vs a place of calm. So if you’ve had this experience, you know that when it’s daytime, or the lights are on (literally or proverbially) or you are with someone who makes you feel safe, random or minor threats are just that-minor or non-existent.  So let’s look at ways you can support your nervous system, recruit support from others, and identify where you are in the “grand canyon gap” between logic & feelings. 

Here are 3 Steps to try this summer:

Step 1:  Care for your inner 3 year old

Three year olds are the perfect example of unfiltered emotions. They are adorable, joyfilled, fearful, over-tired, and hangry all rolled into one.  The emotion center of their brains are fully developed but their language skills & coping tools are just beginning to form.  Any adult, or even teen babysitter knows that everything goes better when their basic needs are attended to with a pre-emptive strike if you will. They can regulate their mood so much better when they are:

• Have meals & snacks on hand & eaten before they start to get over hungry

• They are well hydrated & temperature regulated- we bring shade, fans, cooling towels, etc in order to help them literally & figuratively keep their cool

• We make sure they take some breaks to rest- from swimming, from playing, from getting over-tired. 

• Sleep or Illness- we know that if they have good sleep before any big event, that they do SO much better than if they are over-tired or don’t feel good.  And if either of those factors are off, we need to increase support or make adjustments or add more patience to the equation.

To be honest, we are not that much different than they are, except that we can use our words better:).  And hopefully, we can attempt to care as well for ourselves as we would for them.

Step 2: Set Up a Plan for Support

When we are in new, scary, or challenging circumstances (even a familiar house in the dark), we do so much better with support. Our brains are highly creative & very convincing that scary things are bound to happen when we are in things alone.  Even when we “know” that we are technically safe.  So having a few people know that you are about to come up against a body image challenging moment/day is very wise & an excellent way to care for yourself.  Here are a few questions to address within yourself & then talk to a friend about as you head into these events:

• Who can you text if you start to get into the comparison or self-criticism loop?  What do you need them to say to you that will make you feel supported? Will you be feeling more anxiety or shame-and how can you tell them which emotion is coming up & what response helps you feel more settled depending on those feelings.
  

Step 3: Where are you- in your logic, in your emotion, or the land in between?

• I’m in logic

• If I think this is true-then is my inner 3 yo’s needs met or is it possible my mood feels off for one of those reasons?

• I’m in full blown emotion

• I’m on the slippery slope or the land in between

Learning to regulate our emotions & enjoy time in the sun is more of a journey than a destination. Our relationship with our emotions & our bodies are just that- a relationship.  And relationships are about learning, connecting, patience, compassion and lots of TLC. Learning to befriend ourselves, even if we are upset with our bodies is still the path that leads us to greater connection & joy.

Ready to Build a Better Relationship With Your Body Through Body Image Counseling in Utah?

You don’t need to “fix” your body to feel better this summer—you just need support that honors the complexity of what you’re feeling. If you find yourself stuck in the gap between what you know and what you feel, you’re not alone. Whether you’re dreading swimsuit season, navigating the constant loop of comparison, or trying to reconnect with your body in a culture that makes that hard, body image counseling in Utah can help. Your emotions, nervous system, and sense of safety matter—and we’re here to help you care for all of them.

At Inside Wellness, we specialize in compassionate, evidence-based care that helps you regulate emotions, challenge perfectionism, and show up more fully in your life. It’s not about getting it perfect—it’s about finding peace in the process. Here’s how to begin:

• Book a free consultation or contact us at 801-699-6161

• Meet with a skilled, supportive therapist who understands the mind-body connection

• Start showing up for yourself with more kindness, calm, and confidence—this summer and beyond!

Other Services Inside Wellness Offers in Provo and Salt Lake City, UT

Body image struggles don’t magically disappear just because it’s summer—and neither does the pressure to feel good all the time. At Inside Wellness, we offer more than just eating disorder treatment, and body image therapy. We provide support for anxiety perfectionism, and nervous system regulation, all through a compassionate, whole-person approach. Whether you're feeling overwhelmed by social settings, stuck in self-comparison, or just trying to bridge the gap between what you know and what you feel, we’re here to walk alongside you. Visit our blog or FAQ to learn more about how therapy can help you show up for yourself this season—with less pressure and more self-trust.

Social Anxiety in the Summertime: Why Even Outgoing, High-Functioning People Can Struggle

We’ve all heard or felt a bit of the winter time blues when the days grow shorter & we brace for those snowy, cold days.  

But we rarely talk about what it is like for people who start to fear or dread the long days & summer sun because it has become synonymous with social dread &  social anxiety.  You know, the people who RSVP to everything, seem effortlessly charming, always post smiling photos at weddings, BBQs, and beach trips.  But inside they might be holding their breath, running a mental loop of self-doubt, overanalysis, and fear of saying or doing the wrong thing.

What Is Social Anxiety, Really?

When people hear “social anxiety,” they often picture someone painfully shy, maybe awkward, maybe avoiding all social events.

But that’s just one face of it.

Social anxiety is really about the intense fear of being judged, criticized, or rejected in social situations. It’s the chronic worry that you’ll:

• Say something stupid.

• Make a mistake.

• Look “awkward”.

• Be exposed as “not enough” or “too much.”

And here’s the tricky part: you don’t have to look anxious to be anxious.

The Hidden Struggle of High-Functioning Social Anxiety

Some people with social anxiety are actually very social and seem to be good at connecting to others. They often seem very confident, polished, and outgoing on the outside.

But on the inside? They may be suffering from anxiety in many are of their lives, and they typically have an inner critic that is running on overdrive at all times.  Because the anxiety or the inner critic seems to be running hot & fast they are often trying to get ahead of it  its wrath in an attempt to prevent embarrassment or shame. If you could jump inside of their heads you might see something like this:

• They’re rehearsing conversations before they happen, hoping that by rehearsing they will lower the likelihood of saying something that is perceived as “stupid” or wrong

• They’re overanalyzing every word they said after the event, replaying various conversation they had.   Anxiety has a way of putting us way ahead of the data or revisiting what happened on auto replay. But our anxious & critical brain keeps focusing on verbal or non verbal feedback that is in alignment with their fears or topics that cue up shame.

• They’re exhausted from masking their inner nervousness and the fact that most people under estimate or dismiss their struggle due to their external presentation only.

• They constantly fear they’re annoying, boring, or disappointing others, which is often self judgment taking a strong hold or fear of the unknown projecting into the future and telling them a story of “what if’s”. 
  

This is often called high-functioning anxiety — where someone looks like they’re managing life beautifully but is internally driven by a motor of anxiety, perfectionism, and people-pleasing.

Why Is Summer So Tough for Social Anxiety?

Summertime, with its surge of social obligations, vacations, and “fun,” can quietly amplify this struggle. 

• More social invitations: Weddings, parties, family reunions, beach days, concerts — summer is socially packed.
  

• More body exposure: For many, wearing summer clothes (or swimsuits) can trigger intense self-consciousness.

• More comparison: Social media overflows with highlight reels, making people feel like they should be having the “perfect summer” too.
  

• Less downtime: The pressure to keep up, say yes, and stay visible can drain high-functioning anxious people who are already overextended.

Common Beliefs in Social Anxiety

At the root of social anxiety are deep-seated worldviews and self-beliefs, this list is not exclusive nor does it not represent all beliefs or people with social anxiety:

• “I must perform perfectly to be accepted.”
  

• “If I’m not interesting, people will reject me.”
  

• “Any awkwardness or mistake will be remembered forever.”
  

• “Everyone is watching and judging me.”
  

• “I can’t let people down or they’ll stop liking me.”
  

Here’s why these beliefs don’t mix well:

• Perfection is impossible → so they constantly feel like they’re falling short.
  

• Human connection forms best when we can be real & authentic → but they’re trying to mask every flaw.
  

• People are generally focused on themselves, not hyper-analyzing you → but an anxious mind assumes the opposite and tells you that you are under the microscope.

Feeling like you have to have it all together or trying hard to stay out of criticism ( perceived or real) can be exhausting and suck the joy out of the experience.  When this happens to someone, they often leave social events feeling more alone, tense, and emotionally drained than they were before the event. 

So how can you turn this around or support someone who struggles with social anxiety?  Here are a few tips for this summertime struggle: 

5 Tips for Someone with Social Anxiety 

Pause & Check In: Before saying yes to every invite, ask yourself: Do I actually want this, or am I afraid to say no?

Ground Yourself Physically: Before or during events, use grounding techniques — notice your feet on the floor, hold a cool drink, focus on your breath. Anxiety thrives in the mind; grounding anchors you in the body.

Set Time Limits: Give yourself permission to attend part of an event instead of all of it. “I’ll stay for an hour, then leave.”

Challenge Catastrophic Thinking: When you catch yourself overanalyzing (“I sounded so dumb when I said that!”), gently remind yourself: Most people won’t remember, and if they do, they likely don’t care as much as I think.

Schedule Rest Days: Plan “recovery” days between big social events to recharge, especially in a busy season like summer.

4 Tips for Friends & Family: How to Support with Compassion

Don’t Assume They’re Fine Just Because They’re Smiling

Remember, high-functioning anxious people can be pros at appearing to be  okay. Check in gently: “Hey, how are you really feeling about this weekend? Want to talk about it?”

Validate Without Fixing

If they open up about their anxiety, resist the urge to dismiss or fix it (“You’re fine! Everyone loves you!”). Instead, try: “That sounds really hard. I can see how much you’re carrying inside.”

Offer Flexibility

Let them know it’s okay if they need to leave early or skip some plans and that your connection doesn’t depend on constant presence or performance.

Be a Safe Person

Sometimes the most powerful support is just being the friend or family member where they can let down the mask, laugh about the awkward moments, and be messy and real.

If you feel like you struggle with social anxiety, summer time anxiety, or know some one who does.  Please reach out, you don’t have to do it alone.  We are here to offer support & customized tools to help you navigate social situations with more ease.  Reach out for help, 801-699-6161 or insidewellness.com 

Looking for an Anxiety Therapist in Salt Lake and Provo, UT?

Even if you’re the life of the party on the outside, social anxiety can make summertime feel overwhelming. If you find yourself overthinking every interaction or dreading social plans—you're not broken, and you're not alone. Whether it’s managing the pressure to perform, navigating body image concerns, or just needing space to breathe, therapy for anxiety in Salt Lake City, Provo, & throughout Utah can offer a grounded, compassionate place to recalibrate.

At Inside Wellness, we specialize in helping high-functioning individuals manage anxiety, perfectionism, and the hidden emotional load of “keeping it together.” You deserve support that sees beneath the surface. Here’s how to take the next step:

• Book a free consultation or contact us at 801-699-6161

• Meet with a compassionate anxiety therapist who understands your experience

• Start feeling more at ease in your body, your relationships, and your summer with Inside Wellness!

Other Services Inside Wellness Offers in Provo and Salt Lake City, UT

Social anxiety doesn’t take a summer vacation—and neither do we. At Inside Wellness, we offer more than just eating disorder treatment. From therapy for anxiety, perfectionism, and body image to accessible online therapy across Utah, our services are built to support you through the real-life challenges that don’t always show on the outside. Whether you're juggling packed schedules, social expectations, or the pressure to keep smiling when you’re barely holding it together, we’re here to help. Visit our blog or FAQ to learn more about how therapy can support you through every season—including this one.

Do You Take Your Therapy Session on the Road?

The summertime warmth has set in and you are headed on a road trip with your friends and or family.  You are so excited to leave the day-to-day behind you and simply relax.  

You’ve been here before, you are so excited for this break and you are hoping to leave your anxiety behind.  And yet you know that your anxiety tends to be a consistent, persistent, and that annoying side kick that creeps up most when you are faced with uncertainty.  And road trips, vacations, and adventure often include a few with twists & turns or at a minimum other peoples opinions that you cannot predict or plan around.  Cue anxiety just thinking about it, haha-kidding not kidding.  

Before the pandemic & the world going virtual, most people would have bypassed therapy while they were on vacation. And as an anxiety therapist, I can certainly support my clients in taking a break from everything to unplug & be in the moment.  That said, there is definitely an argument for keeping your therapy appointment intact while you are out & about because virtual therapy can be accessible in the majority of the places you may be traveling within Utah.

Many clients have asked about keeping or cancelling their anxiety therapy appointments as we roll into the summertime months, and here is what I typically consider or ask them to consider. 

Things to Consider with Virtual Therapy on the Road:

• Personal preference

  Are you someone who loves to fully unplug from your life in order to re-charge. Does the mere thought of doing anything “normal” while on vacation make you feel cringy or annoyed just thinking about it? If so then feel free to let your provider know.

• What are you addressing in therapy, and what is the degree of difficulty or severity?

  Always consult with your provider about this as well, since anything that is highly distressing or poses a safety risk (depression, eating disorders,etc).  This should be a conversation with your provider because some mental health challenges naturally have a level of minimization or denial as a part of the struggle.  For example, if you want to do a backpacking trip but you are early on in eating disorder treatment, it may not be safe for you to be away from medical services and or an ability to replenish food sources.  Because you’ve been managing your eating disorder for a long time, this may not be obvious to you but your team wants you to be safe, while also living your best life, but in that order:)  

• Length of your trip?

  There could be a significant difference in your needs or stressors if you are gone for 2-3 days vs 2 weeks.  Most people’s travels land somewhere in between which can mean that you likely miss one session, maybe more or maybe less.

• How does your trip support or challenge your struggles?

  If you struggle with family relationships, and you are going on a family vacation- you may feel like having a session midway into the trip could be really helpful.  But if you are having anxiety at work and you will be enjoying a break away from work & said stressors, then it may be less relevant and unnecessary to do a session while you are enjoying your time away.  If you are dealing with mood issues such as anxiety or body image, then the context of the trip would come into play.

  In this situation it may be more nuanced than straight forward, such as what are the activities on the trip and how much may it challenge your mood?  Or who is on the trip and how do they talk about food, body image, and mental health generally speaking? Will they be open to supporting you if your struggle or do you (and your provider) feel like you have enough tools on board to navigate the challenges even if the trip may be challenging-such as a week in your swim suit at Lake Powell.

If You Postpone Your Weekly Session, Here are Few Tips for a Successful Trip:

• Talk to your therapist about a “cope ahead plan”

  Identifying potential triggers or challenges that may show up on the trip and how you can best support yourself or seek the support you may need, including a review of therapy tools that would help. 

• Take inventory of your past trips

  Where have you done well on this type of a trip? Is there a reason or reasons why you feel it went well? Where there tough aspects of the trip that you navigated well, and if so how did you do it? And are there ways where things went south and why?  What didn’t work & why so that you can identify ways to modify skills from the past or outline different tools for this trip

• Trust yourself & the process

  A common phrase I say to my clients who are healing their relationship with food/body image is “not one week can make or break your progress”.  This may not apply to clients in the early stages of eating disorder recovery, but those who are doing well are often most worried about making mistakes or having set backs.  If your therapist and you both feel like it’s appropriate for you to miss one appointment, then trust yourself to navigate the situation well enough or to phone a friend or family member to help you along the way.

• Progress over perfection

  Going on vacation is a great way to add aspects of fun, laughter, play,adventure, and relaxation into your life.  You typically get to connect, make new memories, and often return home feeling like you are now able to take on the challenges of the day-to-day.

If You Keep Your Appointment, Here a Few Things to Keep in Mind:

• A good internet or cellular connection is key

  It can make or break the fluidity of the session.

• Do you have the physical space to have the privacy you need?

  This one may seem obvious but in my experience people will often feel like they are fine doing therapy in the car en route (as the passenger) or in a hotel room with others in the background.  Even if the only people within earshot know you well and you fully trust them, I still find that people tend to be less focused or not as free & open as they typically are in session with full privacy.  

• Do you have the support or safety to do the session?

  Can you step away from the activities and be supported by others for taking time away or be in a location that has physical & emotional safety.  Vacations are often predictable and having a hotel room or parked car (weather permitting) seem to be locations where people seem to open up most. 

• What’s your back-up plan if things need to pivot?

  Make sure you & your provider discuss a back up plan for coping skills in case either of you need to cancel the appointment for any unforeseen reason such as illness, tech issues, and such. You don’t want to be thrown off by feeling like you were going to talk about the trip once you are on the trip.  A tentative outline for support on the trip is always wise & helpful even if you build it out more once you are in motion.

Virtual Therapy Can Make Access & Consistency for Therapy More Do-Able. 

There are many advantages to having support in more real time ways such as travel.  And there  are emotional benefits of unplugging and being present in the moment too.  So check in with yourself to see what you think, talk to your providers to get their input, and then see how it goes.  Unless you are out of cell phone range, most of the time you can change your mind and add in a session or cancel a session depending on your therapist's scheduled & attendance policies.  

So soak up that sun in St. George, take in the grandeur of Zions National Park, or Moab for mountain biking or hiking, or hit up Park City for a relaxing mountain whilst enjoying city trip vibes.  Go and live your best life, knowing your therapy session can come with you or be left behind depending on your needs.

If you feel you need more support with your anxiety, body image, eating disorder or inner critic, give us a call, you don’t have to do it alone. 801-699-6161.

Need Anxiety Treatment in Salt Lake City, Provo & Across Utah?

Travel plans don’t mean you have to hit pause on your healing. Whether you're headed to Lake Powell, Zion, Park City, or just stepping away from your usual routine, you don’t have to choose between vacation and your mental health. With virtual options available throughout the state, anxiety treatment and eating disorder treatment can travel with you. And if you need a break from sessions while away, we’ll help you plan ahead so you feel grounded, supported, and safe.

If you're navigating body image struggles, perfectionism, or anxiety, there’s a team of caring professionals—therapists, dietitians, and physicians—ready to help you stay connected to your values, even on the road. Therapy isn’t just for the hard moments; it’s also a way to protect the joyful ones. Here’s how to stay supported this summer:

• Book a free consultation or contact us at 801-699-6161

• Meet with a caring and experienced therapist who understands eating disorders and anxiety

• Start therapy from anywhere in Utah with Inside Wellness!

Other Services Inside Wellness Offers in Provo and Salt Lake City, UT

At Inside Wellness, we understand that healing doesn’t pause when you pack your bags. That’s why we offer more than just eating disorder treatment—we provide flexible, compassionate mental health support tailored to real life. Whether you're managing anxiety, navigating body image struggles, or just need the continuity of online therapy in Utah, we're here to walk with you. Explore more about our services, or dive into our blog or FAQ to see how therapy can travel with you this summer and beyond.