Anxiety about Speaking Up: Thoughts from an Anxiety Therapist in Utah

The text thread has arrived, and you’re watching the three little dots appear. The responses and honesty of others arrive you feel equal parts envious that they’ve shared their opinions, and yet terrified that you won’t be able to do the same. You open up the thread to start to type and toggle between that and your notes section on your phone because you’re scared to get this wrong and the cycle of anxiety begins.

Anxiety About Sharing Your True Feelings

You are so worried that sharing what you think, feel, or need. You're fearful about the onslaught of opinions that may be in opposition to yours or feeling dismissed. Your anxiety has taken hold, you have a lump in your throat, your thoughts are racing, and you haven’t even started to write out your thoughts because you don’t want to look stupid with those 3 dots coming and going with the 10 drafts you know you’ll attempt to write. 

Struggling to find the right way of saying “I can’t make it at that time, can we meet later?” or whatever normal request others often make because of your guilt & angst about this request that is swallowing you whole. 

Fear of Being Seen As High Maintenance

You just can’t understand how people do not feel as anxious as you feel about making an ask, stating what’s true about your availability,  or asking for a minor modification to the original plan.  You’re fearful of being “too much”, of being perceived as “high maintenance” and while you are as accommodating as it comes, you STRUGGLE to ask and allow others to provide you a small portion of what you give to them.  Just thinking about the holiday texts threads is making your palms sweaty, and it's not even December yet! 

Therapy for Anxiety in Utah Can Help Overcome This Cycle

You know you “should” not be so worried, stressed, or anxious about what others will think, but despite logic and the re-assurances of others, you cannot just magically make it go away. Why does speaking up, even in a text, feel so threatening? And can this become any less stressful and anxiety-provoking?  The answer is yes, this can get better with help from our compassionate team of anxiety therapists at Inside Wellness!

Here are a few tips from an Anxiety Therapist to help you find more ease in speaking up:

• Remember that your biology & beliefs are at play:

  Work with them not against them.  Acknowledge, thank them, and then say what you need to say.  When our bodies know we are out of our comfort zones, and skill sets we experience or perceive situations as threats, and then our biology goes into overdrive. 

  If we do a throwback to caveman days- hearing, smelling, or seeing something new on the horizon keys up our nervous system to assess the threat level so our bodies not how to fight, flee or stay safe (and in place).   In the here and now, we’d call that our Fight, Flight, or Freeze nervous system responses.

• In and Out of the Nervous System States

  All of us spend time being in and out of all nervous system states, but it seems that those who hit into flight or freeze quickest, tend to have higher levels of anxiety when it comes to speaking up.  This is not your fault, likely your biology paired with some beliefs that have led to speaking up=serious threats on the horizon, and can feel like we are being “chased by a bear” so to speak. 

  And so as you start to type what you need or want, you just might feel like the other opinions on the thread are the bear and your body fears that hitting the send button might send the bears chasing you back into your cave. And when our biology runs high or we feel like we are about to be chased by a bear, our beliefs will follow. 

• Thoughts Patterns Follow Our Biological Response

  This means if our body goes into high alert, our thought patterns will follow that flow and match telling us negative messages about the outcomes, even if we can logically reason the bad things won’t happen or harm us (ie if someone disagrees with a preference). Give yourself the biology & belief contexts, and it can free you up to see that while you feel super uncomfortable.  Verbally remind yourself that everyone benefits when you share your opinion, even the bears on the other end of the text thread;).

• State, Don’t Explain: 

  This is a fan favorite so to speak, one for which I can take no credit, but one that I saw play out, ironically in a text thread.  Instead of sharing what you need or would like, accompanied with a long explanation or series of emojis as to your why simply state the bottom line of what does or does not work for you. 

  This can be super challenging and anxiety-provoking for those of you who fear being misunderstood or judged, or fill-in-the-blank-fear-thought that is bubbling up as you are reading this blog.  So let's say that you are invited to something you don’t want to do for whatever reason.  Instead of making up an excuse, for why it doesn't work in your schedule or budget, simply state the bottom line politely and concisely. 

• When I saw it in action, it went something like this: 

   Friend A sent out an invitation for something she wanted to do with everyone on the thread.  Friend B shared a 3 paragraph text filled with explanations and emojis about why she couldn’t do said event.  Friend C, (who gets all the credit for this skill), responded with “We can’t make it, thanks for the invite, have a blast”.   Ironically Friend C, who stated vs explained, got a thumbs up and a “we’ll miss you” response from Friend A. 

  Friend A went on to respond to Friend B by shooting holes through her explanation and offering ways to make the plans work. Since I was with Friend B right after she responded she verbalized that she really didn’t want to participate but didn’t know how to say that so she assumed if she explained herself Friend A would understand. Needless to say, the explanation approach led to more anxiety not less for Friend B.

Needless to say, I embraced this skill and ran with it.  I’ve been teaching it ever since.  I think you’ll be surprised about how little pushback you’ll get when you state your bottom line in this way.

Practice These Skills With Help From an Anxiety Therapist

• Speaking up when you are anxious not only takes practice but it is a practice.  Circling back to biology and beliefs, the more you practice a skill your biology will stop recognizing it as a threat on the horizon and it will become less scary. We experience this in many areas of life, such as the first time you drove a car, to driving in the here and now; anxiety will diminish with time & practice. In time your anxiety can lessen and you can speak(or text) with ease & confidence as well.  

Therapy for Anxiety Can Help!

Changing our biology, and beliefs, and learning how to put new skills into place is hard.  If we want to learn to play the piano, we take lessons and we practice.  Learning how to speak up when you have anxiety hits, can also benefit from an outside perspective and customized skills, Anxiety can ease, and things can get better. Therapy for Anxiety can help, don’t hesitate to get the help you need now.

Begin Therapy for Anxiety in Utah

Are you afraid to express your true thoughts and needs with the people in your life? Do those text threads send you into an anxious spiral? We are happy to say that you've come to the right place. You don’t have to continue struggling with your anxiety alone. Our counselors at Inside Wellness are highly-skilled and experienced professionals who can help you get the treatment you need to regain control of your life.

If you're ready to get started, you can follow these simple steps:

1. Reach out to us about scheduling a free 15-minute phone consultation.

2. Learn more about our counseling services and our anxiety therapists.

3. Get set up with an anxiety therapist who is right for you!

Additional Mental Health Services Offered at Inside Wellness

Here at Inside Wellness, we provide a variety of online counseling services including counseling for body image, self-esteem, and eating disorders. Learn more about the specific services we offer below.

• Body Image Therapy

• Eating Disorder Treatment

• Online Therapy Anywhere in Utah

• Therapy for Anxiety

The 3 C's to Supporting Yourself When You Are Experiencing Anxiety

Some days your anxiety feels like a pebble in your shoe, making things more challenging & uncomfortable but not ruining your day. Other times, it feels like it's swallowing you whole.  You have that sense of overwhelm, dread, and sick-pit feeling in your stomach. It sometimes builds up slowly and other times it hits you like a ton of bricks when you least expect it. 

You may be anxious about obvious topics, such as finals, a work deadline, or an important family event but other times you don’t know why you feel unsettled or stressed about sharing what you need from your friends or family. It seems like everyone but you go about their day with more ease, and so when the anxiety starts to build, so does your self-judgment & shame.

It’s Not as Simple as “Don’t Worry, Be Happy”

You are tired of people giving you logic about your anxiety because you already know what they will say. You might even agree or understand what they are saying, but logic land is never where we get stuck.  It emotional land where things tend to go wrong south, leaving us feeling swamped.  

If the Nike slogan actually worked for mood regulation, you already would’ve put it into action. If it really was as simple as  “don’t worry, be happy” you would have mastered this skill a long time ago.  However, minimizing or invalidating our emotions does not make them go away or lessen the intensity. So when it comes to unwanted anxiety, I’d suggest taking a different approach. I like to call these the 3 C’s of emotional support.

What Are the 3 C’s?

1- Context

Context is what allows us to understand the broader picture and can provide space for us to better understand it. We do this in school as we seek to understand what a professor is looking for in an assignment, we do this at work to better understand the vision/expectation from our boss/client for the project we expedited to complete. And we do it in relationships so we can have clear communication and fewer misunderstandings. We gather context all of the time when we are communicating with others. 

Asking questions to gain insight

If someone we know is upset, we ask questions to see what events may have occurred that spurred on change in emotions. We seek to know their history to see what things in the past may be getting activated in the present. And we often seek information about current stressors or circumstances outside of the cited stressor or shift in mood. We do this because we care, we want to understand, and the more we know, the more helpful we can be. The same is true for doing this self-assessment, but we frequently bypass this process because it doesn’t occur to us to check in with ourselves. Or we are spinning in anxiety & sinking self-judgment or giving ourselves the “Nike” slogan speech, even though history shows us it doesn’t seem to work.  

2-Curiosity

This may be my favorite phrase, but why? Well, curiosity is the gateway to discovery, and the first step in challenging judgment & blame. When we can slow down enough and get curious, our brain starts to shift us into flexible thinking, it’s open to more than one narrative or reason,  and our nervous system can begin to settle. While getting curious does not always land us at any given answer or place of clarity, it will allow us to slow our emotions down. 

Judgment Can Increase the Intense Emotions Related to Anxiety

Feeling anxious is already incredibly uncomfortable but when we throw judgment into the mix, it’s like adding fuel to the fire so to speak. Emotions mixed with judgment only equal more intense emotions, and we often shift into an overall downward spiral, which is harder to pull out of than just the current anxieties. If we assume that there is a valid and understandable reason for our feelings, then we are much more likely to understand ourselves better which leads to C number 3.

3-Compassion

The gift we need to give ourselves more often. When I talk to people about the compassion they feel for a friend or loved one who is struggling, they give a nod, or warm acknowledgment that compassion is not only a value of theirs and a natural response when we see someone in a struggle.  But when the phrase “self-compassion” comes out of my mouth, it elicits the deer-in-the-headlights, the eye-roll reaction,  or the puzzled-what-is-your-point reaction, all of which are so palpable. There is instant resistance or fear of what this means and how or why to do it. 

Self-Compassion is a Skill We Need to Practice

Self-compassion is not just a cheesy exercise I’m inviting my clients to do that makes them squirm.  It is a skill and a practice that improves mood and mental health.  When we can make sense of our experience our brain actually releases a chemical cascade that calms our nervous system. It’s similar to when we share our feelings with someone we trust, and they communicate that our feelings are valid or make sense.  We immediately feel seen and understood even if the problem cannot be resolved. However,  when someone tells us not to feel what we are feeling, or tells us that we “shouldn’t” feel that way we often experience a spike in our emotions.  

The Best Friend Test

One way to apply self-compassion is what I call the “best friend test”.  If your best friend just shared with you the same feelings & context that you are currently feeling, what would be your honest response to them?  Would you honor their feelings? Would you understand that even if the emotions are more intense than the situation seems to be, they must be over-stressed, over-tired, or hit up against a hot topic for them? 

Supportive Words and Validation in the Face of Anxiety

In my experience, the answer is yes.  We would absolutely show up with supportive words, validation, and support.  We would help them feel soothed & supported before we would expect them to shift their emotions.  And we trust that usually once they feel heard, their emotions come down and they are able to problem-solve well.  However, if the best friend test feels out of reach right now then circle back to context, it is your first clue and step towards self-compassion and away from self-judgment.

Closing Thoughts from an Anxiety Therapist in Utah

Cultivating the 3 C’s takes time. Anxiety can get better, you can have a better life. At Inside Wellness, our team of skilled therapists is here to help You overcome this unachievable desire to be perfect in a supportive and non-judgmental environment. You ARE worth it! Follow the steps below to get started.

Begin Therapy for Anxiety in Utah

Has anxiety hit you like a ton of bricks and you just can’t shake it? We can help you lift that weight off your shoulders. You don’t have to continue struggling alone with your anxiety alone. Our counselors at Inside Wellness are highly-skilled and experienced professionals who can help you get the treatment you need to regain control of your life.

If you're ready to get started, you can follow these simple steps:

1. Reach out to us about scheduling a free 15-minute phone consultation.

2. Learn more about our counseling services and our anxiety therapists.

3. Get set up with an anxiety therapist who is right for you!

Additional Mental Health Services Offered at Inside Wellness

Here at Inside Wellness, we provide a variety of online counseling services including counseling for body image, self-esteem, and eating disorders. Learn more about the specific services we offer below.

• Body Image Therapy

• Eating Disorder Treatment

• Online Therapy Anywhere in Utah

• Therapy for Anxiety

When Your Anxiety Throws You For a Loop: Thoughts from an Anxiety Therapist in Utah

You are on the edge of a deadline, you’ve been thinking through all the ways you could tackle the expectations or the project. Yet as you sit down to execute you vacillate between drawing a blank and being flooded with a million ways you could or should approach it all.  You logically know that there is no right or wrong way to complete the task and that it will likely all turn out okay, but you can-not-turn-off-your-brain from the non-stop anxiety loop that is ruining your day.  

The Anxiety Loop

You’re tired of knowing the “right” answer, meaning your logical brain that tells you “shouldn’t” be worried about x,y, or z, but that never stops your brain from running in circles endlessly on a path you didn’t ask to be on. Your brain isn’t anxious or worried about every aspect of your life at this moment, rather it seems to be an anxious loop or what an anxiety therapist would label as rumination. 

What is Rumination?

So what is rumination exactly, and why can’t you just will your way out of it? Well, rumination is a form of anxiety that is focused on an upcoming event, conversation, etc. OR it’s reliving a past mistake, conversation, or outcome. The anxious thoughts and sensations are repetitive and on a repeated loop. It’s most likely to happen when we are caught off guard, kick into regret or shame, or fear a potential negative threat or outcome. 

Our brains were meant to keep us safe, and when they kick into overdrive (cue anxiety), they tend to over-alert us to the pain or perceived pain in an attempt to try to protect us. It is well intended, and yet the anxiety loop or rumination is unhelpful.

At Inside Wellness, our caring and compassionate therapists can help break the cycle of rumination so you can get back to living your best life.

Here are a few ways to slow it down and hop off of the anxiety loop you wish you weren’t on.

Assess your physical vulnerabilities & address them as quickly as possible. 

I think we can all agree that when any given 3 y.o. has a meltdown about almost anything, the majority of the time they are over-tired, hungry, or overwhelmed by new circumstances or people.  As adults, we are often having a similar experience, when our body does not have what it needs when it needs it, an internal meltdown starts to happen. So grab some food, get your power nap on, or at least give yourself permission to take a break and give your body more support and a little grace.

Get curious about the anxiety loop. 

Curiosity is often the key to helping your brain to hop off of the anxiety loop.  It can give us the needed information to identify and gain context as to what started the anxiety & rumination in the first place.  Sometimes we are over-tired when the anxiety loop began, sometimes we are over-stressed when the loop began, and sometimes we were caught off guard by the circumstances that set it off.  

Slow down your body & your mind. 

This one is easier said than done, am I right? If only it was that simple, and yet sometimes it actually is the key.  As we slow our bodies & minds down, our thought processes will often slow down with it. Simply put,  emotions love themselves, so slowing down allows our emotions to lose some momentum. 

Some days this may look like standing up & stretching instead of looking at the computer screen while working on your project. Sometimes this looks like slowly breathing out, then back in a few times over until your perspective zooms out.  And sometimes it’s gently inviting your anxious thought loop to slow down and show you if you are scared, in shame, or hoping to feel a sense of certainty or control. Knowing the function of your loop can guide you to getting your needs better met.

Get out of your head and get connected.

Phone a friend, text, or snap chat & let someone you are feeling stuck with. When we are in a place of worry, fear, shame, or self-judgment our emotions can get really big. Often our knee-jerk reaction is to pretend like we are fine and hope that our emotions & anxiety loop will just resolve themselves. But since humans are hardwired for connection, we often need the connection to help challenge the loop, validate our emotions, or provide some type of engagement or support to lessen the power of the anxiety loop. 

Closing Thoughts From an Anxiety Therapist

Let’s face it, running in circles in any aspect of life feels exhausting.  And the anxiety loops are like being on a roller-coaster that you know you don’t want to be on.   It’s normal to sometimes get caught on an occasional anxiety loop especially when life gets hectic.  But if you feel like you frequently experience anxiety, then maybe it’s time to try a more hands-on approach.  Therapy for Anxiety in Utah can help, we know you can have more freedom from your anxiety than you currently do.  

Begin Therapy for Anxiety in Utah

Are you stuck in an anxiety loop with no escape in sight? We are happy to say that you've come to the right place. You don’t have to continue struggling alone with your anxiety alone. Our counselors at Inside Wellness are highly-skilled and experienced professionals who can help you get the treatment you need to regain control of your life.

If you're ready to get started, you can follow these simple steps:

1. Reach out to us about scheduling a free 15-minute phone consultation.

2. Learn more about our counseling services and our anxiety therapists.

3. Get set up with an anxiety therapist who is right for you!

Additional Mental Health Services Offered at Inside Wellness

Here at Inside Wellness, we provide a variety of online counseling services including counseling for body image, self-esteem, and eating disorders. Learn more about the specific services we offer below.

• Body Image Therapy

• Eating Disorder Treatment

• Online Therapy Anywhere in Utah

• Therapy for Anxiety

How To Keep Halloween from Haunting Your Eating Disorder Recovery

Halloween and Eating Disorders Can be Tricky

Kids and grownups alike get excited about the costumes, the candy, and all of the festivities that come with Halloween.

But for anyone struggling with recovering from diet culture, or recovering from an eating disorder, food-based holidays like Halloween can bring struggles all of their own.

While other people enjoy the fun and festivities of the Holiday season, these same celebrations can make you feel overwhelmed, anxious, and in a panic. Don’t let the panic win! At Inside Wellness we understand the struggle people with eating disorders face during the holiday season and our skilled team of therapists is here to help you navigate these challenges!

Eating Disorders and Negative Thoughts

For years you were told by others or your eating disorder that certain foods were unsafe or to be avoided altogether. And if that was impossible, then only eat in small amounts, which means they will be wrapped in a heavy dose of guilt and shame. You want to just show up on Halloween and enjoy the party, but your head is swirling with negative chatter of judgment from yourself or others.

Establishing a Balanced Approach

Is there a way you can establish a more balanced approach to food connected to the Holiday season? Is it really possible for you to not emotionally spin out in fear & shame? Can you really show up at the party, or buy the candy and actually enjoy it without fearing the need to restrict or compensate for the festivities? The answer is YES!!

Here are a few tips to help you make Halloween fun again:

• One day, one week, or one holiday (even if extended over time), cannot make or break your health, body shape, or size

• Holidays and the associated food are intended to be a source of enjoyment and connection, so take the risk and enjoy the moment

• Kick the food and morality police to the curb, they do nothing more than kill you joy & wreak havoc in your brain

• Set boundaries with others who engage in guilt or shame talk about holidays. If that’s not your style or you’ve tried that and it wasn’t well received, remind yourself that what they say is their fears (or misinformation), but it does not have to be yours.

• Trust all bodies. Our bodies know what they need, and when they feel satisfied. So if that's a piece of candy or so many pieces of candy that you've lost count, that’s okay too. Your body can handle what each holiday has to offer.

Navigating Holidays With an Eating Disorder, There is Hope

Always remember that holidays can be tricky, pun intended. The hope is that with each holiday, and each year, you will find more ease & self-compassion woven into each holiday season.

Begin Eating Disorder Therapy in Utah

Are you struggling with chaotic eating patterns? Eating Disorder Treatment in at Inside Wellness in Utah can help break the cycle of chaos and help you find peace in your relationship with food. Our counselors are highly-skilled and experienced professionals who can help you get the treatment you need to regain control of your life.

If you're ready to get started, you can follow these simple steps:

1. Reach out to us about scheduling a free 15-minute phone consultation.

2. Learn more about our counseling services and our therapists.

3. Get set up with an anxiety therapist who is right for you!

Additional Mental Health Services Offered at Inside Wellness

Here at Inside Wellness, we provide a variety of online counseling services including counseling for body image, self-esteem, eating disorders, and anxiety. Learn more about the specific services we offer below.

• Anxiety Treatment

• Body Image Therapy

• Online Therapy in Utah 

Embracing Imperfections

The Desire For Perfection

The desire to be and appear perfect is increasingly common, especially in Western culture.  It might be a desire for the perfect family, the perfect job, the perfect body, the perfect skin, the perfect makeup, the perfect clothes, the perfect house, the perfect marriage, and the perfect personality. Our Therapists at Inside Wellness in Utah understand these pressures and are here to help you overcome the desire for perfectionism.

Perfectionism Does Not Equal Happiness

You may tell yourself that if you could just be more perfect, you’d be happier, better liked or respected, or accepted. That your life would just be better.

The pursuit of perfection, however, has been proven to lead to anything but the above. It adds an enormous amount of anxiety and pressure to lives that our already stressful and demanding. 

It is possible to accept and love yourself for being imperfect. Which, let’s face it, all of us are. And even if - by some miracle - you manage to convince others that you are perfect in some way, that belief is almost never reflected internally. You can appear perfect to others, and feel anything but perfect inside.

Society’s Push for Comparison

Our society seems to thrive on comparing ourselves to others. Whether it’s celebrities, social media, colleagues, or friends, we are actively encouraged to compare ourselves to others multiple times a day. Often, you don’t even realize you’re doing it. And usually, you find yourself lacking in some way.

Maybe your accomplishments or skills may never seem to you to be as noteworthy as others. Or you constantly see your body or your skin’s imperfections and resent them. You love all the times your marriage is going great…and then hate it when a challenge arises.

If you’re aiming for perfection, nothing will ever satisfy your expectations of yourself. But admitting that you are not perfect can feel like you’re giving up.

Acceptance of Self Through Therapy for Perfectionism

The reality, however, is that accepting and even embracing your imperfections does not mean you’re complacent or that you’ve given up. You have dreams, hopes, and goals outside of your desire for perfection - these dreams are the same whether you accept you’re imperfect or not.

Accepting your imperfections actually frees you to devote more time and energy to the pursuit of these dreams, without the pressure and anxiety or having the outcome tied to your feelings of self-worth.

How Can You Accept and Even Learn to Appreciate Your Imperfections?

The first step is to identify in which areas of your life you’re trying to appear or be perfect.

Once you’ve identified those, write them down. Think about why you want to appear perfect so much. Is it pressure from society or your culture? Do you fear being rejected or abandoned if you don’t at least appear perfect in this area? Are your feelings of self-worth somehow tied to this desire for perfection?

This internal conversation may be uncomfortable. After all, your answers can reflect foundational beliefs that you’ve based your life around. However, just because you’ve been taught to believe a certain perspective is true, doesn’t automatically mean that it is true or that it’s right for you. 

Challenge your negative beliefs.

Look at them from different perspectives. Ask yourself, ‘If a dear friend was telling me this, what would I say to them?’ And remember, the act of challenging your beliefs doesn’t mean you also have to change those beliefs; you’re simply choosing to look at them from another perspective.

Something that can really help in identifying and challenging your beliefs about perfection is talking to a therapist who specializes in perfectionism. Reaching out for support takes courage, but it can be the tipping point that helps you regain control of your inner peace and balance.

Begin Online Therapy for Perfectionism in Utah

Carrying the weight of the drive for perfectionism can be mentally exhausting and lead to an unfulfilled, unhappy existence. At Inside Wellness, our team of skilled therapists is here to help You overcome this unachievable desire to be perfect in a supportive and non-judgmental environment. You ARE worth it! Follow the steps below to get started.

If you're ready to get started, you can follow these simple steps:

1. Reach out to us about scheduling a free 15-minute phone consultation.

2. Learn more about our counseling services and the members of our team.

3. Get set up with a counselor who is right for you!

Additional Services Offered at Inside Wellness

• Body Image Therapy

• Eating Disorder Therapy

• Anxiety Counseling

How Self-Compassion Helps Your Mental Health`

Self-compassion or self-care are buzzwords we’ve been hearing a lot of over the past couple of years. 

Too Much Too Fast Is Detrimental To Mental Health Self-Care

From the pandemic to social upheaval to economic upheaval to political unrest, we’re all feeling the strain of too much happening too fast. At Inside Wellness our team of therapists understands the challenges we all face in today’s uncertain world.

What is Self-Compassion?

But what exactly is self-compassion? What does self-compassion look like in practice? And what benefits might you see to your mental health by integrating self-compassion into your life?

Compassionate acts towards others generally start by thinking about what they might be feeling right now and what small acts of kindness might help them feel a little better. Self-compassion is no different.

Getting Lost in Daily Routines

Our society has a tendency to get lost in our daily routines, rarely (if ever) pausing to check in with ourselves to ask how we’re feeling and what could help us feel less stressed/anxious/overwhelmed/drained/exhausted. This never-ending hamster wheel of exertion can lead to burnout, strained relationships, and mental distress.

Transformational Mental Health Self-Care

Even small acts of self-compassion can make a radical difference to our mental health - bringing lower levels of related depression and anxiety. Getting into the habit of practicing small acts of self-compassion regularly can become transformational, helping you relax, feel in control of your life, be appreciated, and be energized again.

Start Small with Mental Health Self-Care

You may be feeling exhausted at just the thought of adding something to your already overwhelming routine - but this is a small thing you’re choosing to do just for you. 

Pick one or two things that really appeal to you from the following list of suggestions and set a day and time (soon!) to try them. The good results you’ll see from these small acts will motivate you to try it again…and again…until before you know it, you’re in a routine of practicing self-compassion and feeling increasingly more alive as a result.

Some Self-Compassion Suggestions & Ideas:

• Close your eyes and take five deep breaths.

• Give yourself context for what is happening that leading to your challenging feelings

• Apply with the “best friend test”, meaning if your friend just told you what happened or how they were feeling, what you would you honestly say back to them? Hint, it is usually more kind than what you are saying to yourself

• Remind yourself that what goes up comes back down, emotions come and emotions go

• Give yourself some encouragement. You’re doing your best!

• Practice mindfulness - do some yoga or just sit and listen to your breath.

• Do something soothing to your nervous system- put on soothing music, grab a cozy blanket, or watch the sunset

The above suggestions are by no means revolutionary, and this is not an exhaustive list. They are simple ideas based on things YOU enjoy that make YOU feel good. Pick one thing that sounds good to you from the list, or try something different that isn’t on the list. 

Create Your Own Mental Health Self-Care List

Make your own list! Having a list of small activities that you enjoy and that make you feel good can be very handy when you’re feeling overwhelmed and want to take five minutes to practice self-compassion…but can’t think of what to do.

Self-compassion may feel like a luxury, but it’s really a necessity for a calm mind and heart.

If you’re still struggling to regain your inner peace and perspective, it might be time to give the experts at Inside Wellness Counseling in Utah a call. 

Schedule your private consultation now with our care coordinator. Simply click here to choose the day and time that work for you.

Begin Online Therapy for Mental Health Self-Care in Utah

Practicing mental health self-care can help you regain peace and balance in your life. At Inside Wellness, our team of skilled therapists is here to help guide you on this journey with online therapy services geared toward mindfulness and self-esteem. You ARE worth it! Follow the steps below to get started.

If you're ready to get started, you can follow these simple steps:

1. Reach out to us about scheduling a free 15-minute phone consultation.

2. Learn more about our counseling services and the members of our team.

3. Get set up with a counselor who is right for you!

Additional Services Offered at Inside Wellness

• Body Image Therapy

• Eating Disorder Therapy

• Anxiety Counseling

Questions To Ask Your Therapist About Anxiety

Beginning Anxiety Treatment Can be Scary

If you struggle with anxiety, just making it to your first therapy session or your first session with a new therapist can feel overwhelming. It can be difficult to know what to expect.

At Inside Wellness our team of therapists completely understand those feelings. Anything new or different creates stress in our body and mind, even if it’s a change you’re excited about.

Create a Plan to Address with Your Anxiety Therapist

Something that can help you feel more in control of the situation is to have an outline or plan of what you want to ask you therapist in your initial therapy sessions. We’ve compiled a list of great questions that our clients with anxiety have asked us, so you can pick what most applies to you and feel more prepared for your first session.

Grab a notebook or the Notes app on your phone, and jot down or copy and paste the questions you want to ask!

Questions to Ask Your Anxiety Therapist

• What kind of license do you have?

• How long have you been providing therapy?

• Are you still under supervision?

• How much experience do you have in treating my issues and concerns?

• Would you say I have anxiety or an anxiety disorder?

• What triggers anxiety?

• What do you feel would be some realistic goals for me?

• Will you give me ‘homework’? What does that generally look like?

• How confident are you that my efforts and work with you will improve my anxiety?

• What type of anxiety disorders do you specialize in treating?

• What therapy modalities do you use? Eg CBT, DBT, EMDR, trauma-informed, Internal Family Systems, etc

• Do you specialize in any of these treatments, or are you more of a generalist?

• What type of therapy do you recommend for me?

• How effective is this therapy for my type of anxiety?

• How long will therapy last?

• How long will each session be?

• How often do you suggest we meet?

• What will therapy sessions with you be like?

• How do you generally structure sessions?

• Is medication an option or recommended?

• If so, are you able to prescribe that or do I need to see someone different for that?

• How do I know if you and I are a good fit to work together?

• Are you available after-hours for crises?

• Do you offer in-person and virtual sessions?

At Inside Wellness Counseling in Northern Utah, our team of therapists welcomes any and all questions! We want you to feel as confident and in control of your treatment as possible.

We will work alongside you to help you identify the best tools and resources to help you manage and improve your anxiety.

Begin Therapy for Anxiety in Utah

Seeking anxiety treatment can be the first step to being successful not only in school but also in life. Therapy for anxiety in Utah is available with our team of well-trained counselors! Follow the steps below to get connected with someone who can help you successfully navigate the pressures and expectations of life as we know it.

If you're ready to get started, you can follow these simple steps:

1. Reach out to us about scheduling a free 15-minute phone consultation.

2. Learn more about our counseling services and the members of our team.

3. Get set up with a counselor who is right for you!

Additional Services Offered at Inside Wellness

• Body Image

• Eating Disorder Therapy

• Online Therapy in Utah

Schedule a call today with our Care Coordinator, who will work with you to find the right therapist match for you.

So You’ve Been Diagnosed With Anxiety? Tips To Cope From A Utah Therapist

Occasional feelings of anxiety are part of life. They can even be a positive thing, helping you focus and motivating you to do your best.

But when anxiety becomes frequent, even constant, and excessive, it can rob you of your inner peace and enjoyment of life.  Excessive anxiety can also lead to fear, terror, and panic attacks in everyday situations.

If you’ve been diagnosed with anxiety, what are some practical steps you can take to help yourself cope?

At Inside Wellness Counseling in sunny Utah Valley, our team of therapists specializes in helping individuals struggling with all kinds of anxiety. Here are some tips we’ve put together for you to help you do what you can to cope:

1. Get good quality sleep
   Sleep is vital to life. Good quality sleep is essential to our mental health and well-being. Keeping your bedroom cool and dark, stopping use of digital devices before bed, and keeping your bedroom dedicated to sleep can all help. You want to be getting enough sleep to feel rested. If you aren't getting enough or good quality sleep, your health care provider will have some suggestions that may help.

2. Find and use relaxation techniques that work for you
   Meditation, yoga, deep breathing, and being in nature can all help ease anxiety.

3. Learn about your anxiety
   Get educated! Learn about what can cause anxiety, what can help, and what treatments are available. Involve your family and friends wherever you can, and don’t be afraid to ask for their support.

4. Stick to your treatment plan
   If your doctor has prescribed medications, take them as directed. Keep therapy appointments and apply the suggestions your therapist gives you. Consistency can make a big difference to regaining control of your anxiety.

5. Identify your triggers
   Anxiety triggers are different for everybody. Learn what situations or actions increase your anxiety. Use the tools and strategies you develop with your mental health provider so you're more ready to deal with anxious feelings when they crop up

6. Keep a journal
   A journal can be a powerful tool in helping you express and articulate your anxiety and other emotions. This doesn’t have to be a daily account of what happened that day and how you felt/feel about it; it can be as simple as jotting down a list of emotions you feel in the moment, then taking a moment to acknowledge them and ask why they’re there.

7. Socialize
   Even though being with other people may be the last thing you want to do, even a small amount of socializing can help with anxiety. Don’t allow your anxiety to isolate you from loved ones or activities you enjoy

Anxiety can be challenging to live with and manage, but there ARE tools and support available to help you.

If you live in the Salt Lake Valley, Orem, Lehi, Provo, or American Fork, it’s worth considering getting expert help from Inside Wellness Counseling. Schedule a call with our Care Coordinator today to get matched with the best therapist for you.

School Performance Anxiety: 3 Tips For Setting Realistic Goals

Anxiety, when does it become unhealthy for our mental health?

To a certain extent, anxiety is a normal part of life. It helps us focus, motivates us to meet deadlines, and helps us to do our best.

But anxiety can become unhealthy when it never goes away, and starts to affect your daily life, thoughts, emotional and mental health.

Add in the element of school and a natural desire to perform well, and you’ve got yourself all the ingredients of a brewing mental health disaster. At Inside Wellness our team of therapists understands these issues and are here to help.

Performance Anxiety, A Common Problem

Performance anxiety is very common among students. Even your classmates who seem to be happy all the time, always have their schoolwork in on time, grade well, and are liked by others are more than likely battling chronic anxiety too.

So how can you balance the healthy anxiety that will help you get things done and done well, with the unhealthy anxiety that can paralyze and break you down?

Setting Achievable Goals to Combat Anxiety

Achievable goals are a vital part of the equation. If you’re setting massive goals for yourself, like I must finish ahead of my classmates and with honors, even if you somehow reach that goal, you are going to feel miserably anxious the whole way there.

If you can identify and work towards smaller, achievable goals along the way, you’re more likely to feel calmer, less anxious, and do your best work. Win-win, right?!

Here are three simple tips for helping you set realistic goals with your schooling:

1 - Practice Good Study Habits

Cramming at the last second may seem tempting, but it will leave you in a chronic state of heightened awareness and anxiety. Even though you’re choosing to wait until the last minute to study, your mind and body keep track of the time in the back of your mind.

Get it done right away, early, and as soon as you can. Then you will actually be able to switch off and enjoy the time you have left.

2- Attend to Your Body’s Basic Needs

Let’s face it, college is busy and often the first thing to go to is solid sleep & taking time to eat in a way that helps your body help you. We work with lots of dieticians and nothing can replace our body’s need for 3 meals and a few snacks each day. Staying hydrated & getting up for stretching breaks during study sessions will also help you body help you.

3 - Learn Relaxation Techniques That Work For YOU

Not all relaxation techniques work for everyone. And maybe it isn’t something structured like yoga or meditation. Maybe for you just sitting on the grass in a park and daydreaming helps you relax. Maybe it’s a bath with bubbles. Or settling down with a good (non-school) book.

Teaching your body how to relax regularly will enable it to cope better when it is under stress.

Another tip that can really help you cope with the anxiety and stress inherent in schooling is talking to a compassionate, trained counselor.

At Inside Wellness Counseling in the sunny Utah Valley, our team of experienced counselors all have one objective: to help you live your best life, cope with stress and reach your mental health goals.

Begin Therapy Performance Anxiety in Utah

Are you looking for therapy for students dealing with performance anxiety in Utah? We are happy to say that you've come to the right place. You don’t have to continue struggling with your anxiety. At Inside Wellness, our counselors are highly-skilled and experienced professionals who can help you get the treatment you need to regain control of your life.

If you're ready to get started, you can follow these simple steps:

1. Reach out to us about scheduling a free 15-minute phone consultation.

2. Learn more about our counseling services and our anxiety therapists.

3. Get set up with an anxiety therapist who is right for you!

Additional Mental Health Services Offered at Inside Wellness

Here at Inside Wellness, we provide a variety of online counseling services including counseling for body image, self-esteem, eating disorders, and anxiety. Learn more about the specific services we offer below.

• Anxiety Therapy

• Body Image Therapy

• Eating Disorder Treatment

• Online Therapy Anywhere in Utah

5 Benefits of Anxiety Counseling In The New Academic Year

It’s the start of another academic year! University of Utah, BYU, Utah Tech, and many more schools, colleges, and universities in the Salt Lake Valley and Utah Valley are gearing up for another year of training.

Do you feel a flurry of mixed emotions? You may feel nervous, excited, overwhelmed, motivated, tired, or anxious. These are all completely normal feelings to have.

Anxiety about keeping up with tasks and homework, achieving good grades, making friends, being seen as cool, and keeping family happy can all take their toll on the mind and heart.

One of the best things you can do to proactively help your anxiety is to find a compassionate counselor who truly understands what you’re going through.

Knowing you’re not alone in your feelings can be helpful, but it’s often not enough to alleviate your anxiety completely. It can be scary to talk to your peers and be vulnerable with them about what you’re feeling! How will they react? Will they view you differently? Will they laugh at you?

A trained counselor can help you navigate all the emotions that come with going back to school, including how to deal with people and how to feel good about yourself with or without their good opinion.

These ideals may feel wildly out of your reach at the moment. But a compassionate therapist is just a bit taller than you, thanks to their training and experience, so they can help you pull down those higher branches and reach the goals you’d love to achieve.

Inside Wellness in sunny Utah Valley is close to all the major schools and universities in Northern Utah. Our caring therapists specialize in helping students navigate the challenges of school.

This includes students staying in the US from another country to go to school here. You are very welcome! We want to support you as you go through this journey and help you reach your goals.

Our mission is not just to help you make it through your schooling; we want to help you come out the other side a stronger, more confident person, who feels good about themself and what they’ve accomplished.

If this sounds like something you’d like to explore, schedule a call with our gentle Care Coordinator today. She will listen to your challenges and goals and help match you with a therapist who will truly be able to support you.

Going back to school may feel scary and lonely, but you don’t need to stay feeling that way! Reach out for help from Inside Wellness Counseling today. It may be one of the best investments in your future you ever make!