Therapy for Anxiety

in Washington, DC

Does this sound like you?

You overthink scenarios until you feel overwhelmed.
You spend a lot of time worrying about what-ifs and overestimate the chance of negative outcomes.
You struggle to engage in activities because you are afraid of the worst-case scenario.
You feel trapped in cycles of negative thinking.
You feel on edge every time a specific situation happens.
You second-guess your logic, even on topics that you are knowledgeable about.

These are some of the most common signs of living with anxiety.

You may find that you experience uncertainty in decision-making and worry more than the average person. In some cases, your worry may be accompanied by physical effects, such as an elevated heart rate or panic. Overall, anxiety may be taking up too much time and energy.

What Do Anxious Thoughts Look Like?

Anxiety is amplified through documented thought patterns that are known as unhelpful thinking styles. These thoughts often arise when someone is in an unfamiliar or undesirable situation and can lead to nervousness, self-consciousness, or avoidance. Understanding how they work can make it easier to identify them within yourself.

Catastrophizing is when you assume the absolute worst-case scenario will happen or is actively happening. It often involves the conclusion that an undesirable outcome will be impossible to manage.
Examples:
- I missed one deadline, so I just lost my job.
- My significant other wants to break up with me because I was late to our date.
Mind reading occurs when you assume that you know what other people are thinking. This usually involves negative assumptions about personal qualities.
Examples:
- They don’t take me seriously.
- They are mad at me.
All-or-nothing thinking involves categorizing subjects as completely positive or negative. There is usually no in-between labeling.
Examples:
- I got a B+, so I am a failure.
- Although they were busy today, they never make time for me.
Fortune telling is when you make predictions about what will happen in the future. These predictions are often negative.
Examples:
- I know I will mess up my presentation tomorrow.
- I have a minor symptom, so I will develop a serious health condition.

This thinking style involves placing strict, unrealistic rules on yourself, often using should or must.
Examples:
- I should be further along in my career by now.
- I must perform better than all of my peers.
Overgeneralization is when you let one, typically negative instance, define a current situation. This can apply to opinions about yourself or potential outcomes.
Examples:
- I burnt dinner because I am incompetent.
- I laughed at the wrong time because I am childish.
This thinking style involves maximizing the positive attributes of other people and minimize your own. This results in the unreasonable belief that you are less than others.
Examples:
- Anyone could have done that — I just got lucky.
- They always seem to get it right. They must be better than me.
Emotional reasoning is when you base your opinions about a situation, yourself, or others on your current mood. This is usually a negative thinking style.
Examples:
- I feel anxious right now— something bad is going to happen.
- I feel useless today — I am going to fail.

Treatment Options for Anxiety

Psychotherapy is often considered to be the first line of treatment for anxiety disorders. Within the first few sessions, the therapist will typically spend time building trust, learning about your experiences, and determining what triggers your anxiety. Then, the therapist will teach you coping skills and help you identify scenarios in which your anxiety may spike. With new experiences, you can learn how to better tolerate uncertainty and ambiguity. The overall goal is to help you manage your anxiety, make adjustments during anxious moments, and regain mental flexibility.

Therapy

Medications are typically used for more moderate to severe cases of anxiety, when therapy alone is not enough to manage symptoms. The most common forms of medication for anxiety are SSRIs and SNRIs, which restore chemical imbalances in the brain and reduce fight-or-flight responses. If you would like to learn more about medication for your anxiety, please contact a psychiatrist or a primary care doctor. Therapists can also refer you to providers they tend to work with.

Medication

Shifting daily habits to avoid stimulants, prioritize sleep, and stay active are additional ways to combat anxiety. Another strategy is to adopt practices that help regulate your nervous system, such as yoga and mindfulness. In addition to lifestyle changes, you can learn coping skills to supplement the work you do in therapy. Relaxation exercises, such as progressive relaxation and box breathing, can help you regulate your body and change your thoughts. If these skills are mastered, they can be used in anxious situations to restore clear thinking.

Lifestyle Changes and Coping Skills

Want to learn new coping skills?