Anxiety Therapy Online
Online Therapy for Overcoming Anxiety
Struggling with Anxiety, Panic Attacks or Depression?
Would You like Help to Learn How to Manage Your Anxiety More Effectively?
I CAN HELP YOU OVERCOME ANXIETY THROUGH ANXIETY THERAPY ONLINE SESSIONS VIA SKYPE
You might enjoy this video introduction to Anxiety Therapy Online:
Playlist: Anxiety Therapy Online
Learn more about Anxiety Therapy Online – Online Mindfulness Therapy via Skype
– Individual Online Counseling Sessions with Dr. Peter Strong –
CONTACT DR. STRONG TODAY!
This Online Therapy Service uses Mindfulness Therapy, which is a particularly effective treatment for the following anxiety disorders:
Online Counseling Therapy for Anxiety and Depression
Welcome to my site, CounselingTherapyOnline.com. I am a professional psychotherapist, originally from the UK, now living in Boulder, Colorado, and I provide an online counseling service for people throughout America and abroad as well, where I offer mindfulness therapy. This is a particularly exciting form of modern cognitive therapy which is very suitable for treating anxiety, depression, and for help with stress management.
Now the online option, this is quite new, but now, with Skype we can have face-to-face sessions wherever you live, and it’s just as effective as seeing the therapist in person. In fact, there may be some indications that it’s even more effective than traditional talking therapies, mostly because you feel more comfortable, more at ease in your home or office or familiar place than you would in a therapist’s office. So that’s one advantage, but the other advantage is that often there are just not enough local therapists in your area who provide the kind of counseling that you are looking for. So the Internet gives us an opportunity to search outside of our local area to find, not only the right kind of therapy that we’re
interested in, but also to find the right kind of therapist that we feel comfortable with, and who we’d like to work with.
The style of therapy that I teach is called mindfulness therapy. It’s based on some of the ancient teachings of the Buddha on mindfulness, but brought into a modern context. Basically, it’s a process of learning to work with your emotions directly and change the underlying process that keeps the
anxiety or depression or stress repeating itself over and over again. Its sessions are very friendly, informal. They’re a combination of teaching and lots and lots of practical work designed to give you the tools that you need to manage your emotions more effectively.
So, if this is of interest to you, please fill out the contact form or send me an email, and let’s start talking about online therapy for you. Thank you!
CONTACT DR. STRONG TODAY!
EMAIL ME TO ASK YOUR QUESTIONS AND TO SCHEDULE AN ONLINE THERAPY SESSION
“Anxiety and fear were consuming me. I needed help. I tried talking with a local counselor, but that didn’t seem to help. My Doctor suggested anti-anxiety pills, but I want to avoid this, so I booked a session with Dr. Strong. It was amazing! He helped me see things in a totally different way. I love the practical exercises and mindfulness meditation that he taught me. Now I am in control again! Thanks, Peter!” – Lisa, Italy.
Introduction to Online Therapy for Anxiety
Anxiety is, of course a normal part of life as we struggle with the many challenges of personal history, relationships and family dynamics, work, health and aging, etc. All anxiety is based on a fear-based reaction that has the characteristic of psychological contraction or withdrawal from engagement in life, but for most of the time these emotional contractions are temporary and are just part of the ever-changing flow of life. For others this is not the case and anxiety becomes chronic and highly debilitating; this we refer to as an anxiety disorder. There are many forms of anxiety, including Generalized Anxiety Disorder (GAD), Social Anxiety and Agoraphobia, Health Anxiety, Phobias, and persistent Fear or Worrying due to Habitual Reactive Thinking. To learn more about anxiety disorders and their symptoms see the WebMD page on Anxiety and Panic Disorders (link) and the NIH page on Anxiety Disorders (link). Needless to say, chronic anxiety is a major problem, affecting over 20% of the population, over 40 million Americans.
Anxiety therapy online
The secret to overcoming anxiety is to completely transform your relationship to your emotions. Most of us fight our emotions or avoid them, especially is they are unpleasant or painful, but this is the worse thing you can possibly do. If you want to heal anxiety you must learn how to embrace your emotions with awareness and compassion, which is the essence of mindfulness. You need to take care of your anxiety the same way you would take care of a frightened child, not by avoidance and denial, but through learning to be 110% present for your emotions with that quality of acceptance and friendliness that heals. During Online Anxiety Therapy sessions, you will learn exactly how to do this; and the results can be quite amazing.
Online Anxiety Therapy is now available to help you overcome your anxiety symptoms using the powerful methods of Mindfulness Therapy, as developed by Professional Online Therapist and Author, Dr. Peter Strong. Many people prefer Online Therapy for the treatment of their anxiety because of the convenience of working from home. It is also far less intimidating than having an office session, which is an important consideration for the successful treatment of anxiety.
There are many treatments for anxiety and many online resources available to help you overcome anxiety. If you feel there is an underlying medical condition causing your anxiety, then you should consult a medical doctor who might prescribe a suitable medicine for the treatment of your anxiety. Most doctors also recommend some form of psychotherapy for anxiety in addition to medication. There are many forms of psychotherapy available and some are more effective treatments for anxiety than others.
One option is Online Anxiety Therapy Treatment – which I offer via Skype. In the system that I have developed, called Mindfulness Therapy, you will learn specific ways of changing the underlying patterns of reactive thinking that cause chronic anxiety.
Anxiety therapy online – Learning How to Control Anxiety
You will get very specific and focused help for your anxiety using the techniques that I teach during online sessions of Online Therapy for Anxiety. One of the best available treatments for anxiety involves learning how to change the way you relate to your inner experience of the emotion of anxiety itself. This is described in more detail below, but basically our habit is to avoid and resist our anxiety, which simply makes the anxiety worse. In Mindfulness Therapy, you will learn a much more effective way to control anxiety which involves stopping the habitual reactivity to the emotion. This inner acceptance creates the right conditions that allow the anxiety to heal. There is no magic technique to cure anxiety, but learning to be mindful of our anxiety with mindful awareness is certainly one of the most effective approaches for controlling anxiety.
Anxiety Disorders are often a source of great suffering for the individual and for the individual’s family. Left untreated, anxiety can become deeply ingrained in the mind, which makes it harder to change later on. Also, chronic anxiety leads to the formation of negative beliefs, followed by low self-esteem and low self-confidence and finally creating the conditions for the development of chronic depression. Most people who suffer from chronic anxiety also experience insomnia and may experience one or more forms of eating disorder.
General Anxiety Disorder is a very common condition that affects an estimated 10 million people in the US. Although medication is often called for to manage the acute symptoms of anxiety attacks, it is very important to work on changing the underlying cause of your anxiety, and this is where working with a skilled psychotherapist can be very beneficial. There are, of course many approaches for the treatment of anxiety and many different types of psychotherapy to choose from. Most anxiety disorders respond well to process-oriented therapies that work on changing the underlying processes that trigger anxiety reactions. These include Mindfulness Therapy, which you can receive through Online Counseling or Cognitive Behavioral Therapy (CBT) which is also widely available.
To learn more about Anxiety Disorders visit Anxiety Disorders Association of America.
Online Therapy for Anxiety is all about learning practical cognitive tools and specific awareness skills for working with the underlying emotions.
Online Therapy for Anxiety
Many people want to know what an anxiety disorder is, what causes it and how to overcome anxiety. Anxiety is a less severe form of mental illness that does not normally require hospitalization. Generally anxiety is feeling unhappy, tense and continuous sense of disappointment. Anxiety is a basically a mental disorder which will affect your behavior and your feelings. There are subcategories of anxiety disorders, which include panic disorder in this condition the person become worried suddenly and the symptoms include severe chest pain, shortness of breath and of course irregular heartbeat.
Playlist: Anxiety Therapy Online
Learn more about Online Therapy for Anxiety via Skype
Types of Anxiety
Generalized Anxiety Disorder
The defining characteristics of generalized anxiety disorders are uncomfortable, but relatively moderate level of nonspecific anxiety. Their course includes many periods of prolonged anxiousness, with few periods of calmness interspersed. The anxiety commonly includes prolonged sympathetic arousal, most often accompanied by muscle tension, jitters, insomnia, irritability and variety of bodily complaints, Difficulties with social relationships and depression also accompany the problem of generalized anxiety.
Panic disorders are defined by sudden, brief, attacks of acute anxiety and extreme autonomic arousal. A person suffering from panic disorder is prone to frequent panic attacks. Panic attacks are unexpected in the sense.
The phobia is an intense and irrational fear of some object, event, activity or situation. It is irrational in the sense that the fear greatly exceeds any danger that might be inherent in the feared stimulus. This term issued only when the fear and avoidance behavior are sufficiently intense to seriously disrupt the individual’s life in some way. Phobias are common at all levels of society at all ages and in both sexes.
Obsessive compulsive Disorder
In the obsessive Compulsive Disorders, the individual feels compelled to engage in a senseless, often stereotyped behavior, or has recurrent thoughts that are unpleasant and seem to be out of the individual’s control.
Symptoms of Anxiety:
- Unable to relax and tense and Difficulty concentrating.
- Fear of losing control and fear of being rejected.
- Unable to control thoughts and confusion and unsteady.
- Mind blurred and weakness all over.
- Hands sweating and Dizzy feeling.
- Heart racing and face flushed.
- Sentences disconnected and speech blocked.
- Fear of being attacked and fear of dying.
- Difficulty breathing and urgent need to urinate.
- Hands trembling and body swaying.
- Diarrhea and nausea
- Facial paleness and feeling of choking.
These are the most important and common symptoms and if have any of them then you should take it serious.
Causes of Anxiety
It is difficult to talk about the causes of anxiety disorders in general because the many sub-types of anxiety differ from one another in some important respects. Yet there are enough similarities among those disorders. It appears that of origins of maladaptive anxiety are multiple, with a number of factors interacting to determine anxiety both biological factors, which include stress, social learning and cognition appears to be involved. There are two factors basically that are involved in anxiety disorder. One is biological factor and other is psychological factor.
Anxiety therapy online through Skype
How to stop anxiety thoughts through Online Mindfulness Therapy
Welcome. My name is Peter Strong and I’m a professional mindfulness based psychotherapist and I offer online therapy for anxiety via Skype. I’m often asked how to overcome anxiety thoughts, how to stop anxiety thoughts from controlling your life. This is a very interesting area because for most people their first reaction is to simply try to remove the thoughts by a process of resistance and aversion. Just do not think about those thoughts and they will go away. This this kind of reaction of aversion to thoughts is very common. And another approach that’s also equally common is one of distraction. Simply distract yourself from the unpleasant anxiety producing thoughts so you don’t think those thoughts and focus on positive thoughts and that will make them stop. But, in my experience these approaches of avoidance and aversion just don’t work. You cannot stop anxiety thoughts by trying to fight against them or trying to distract yourself away from them by positive thinking or other means.
A much, much more successful approach is one of learning how to change your relationship to these thoughts. The best way to stop anxiety thoughts is to actually make friends with them, to bring them into the mind as welcome guests and change your relationship to them, from one of aversion to one friendliness. When you develop friendliness in the mind it essentially makes you bigger and the thoughts. It helps change the balance of power. If you fight thoughts it makes you smaller than the thoughts so that they tend to have more power. So that’s why aversion doesn’t really work very well and avoidance is just simply another form of aversion.
If you really want to change anxiety thoughts the best thing is to invite them in but then sit with those thoughts with mindfulness, with a quality of mind that is non-reactive, that is conscious and friendlily. Non-reactivity is the solution here. If you stop reacting to those anxiety thoughts they will lose that power and burn themselves out and eventually they will stop arising at all. So this is what we learn during the mindfulness training that I offer online. It is how exactly to do this: how to change your relationship to your thoughts so that you’re not fighting them and that you’re not avoiding them, but you’re actually putting your efforts into changing your relationship to your thoughts so that you have the power, and the thoughts to not have the power to control you.
This approach of mindfulness is extremely effective. It’s quite easy to do. It just takes a little bit of guidance and I will show you how to do this during the online therapy sessions. So if you’d like to learn how to stop anxiety thoughts and how to free yourself from anxiety panic attacks, as well, then please go to my web site. Learn more about mindfulness therapy for anxiety. And then e-mail me and we can schedule a therapy session over Skype at a time that works for you. And even after the first session of learning how to work with anxiety thoughts. I think you’ll see some tremendous improvements. Most clients see quite dramatic improvements after the first three or four sessions of practicing the mindfulness techniques that I teach. So, please email me if you’re interested and I would like to schedule a Skype therapy session with me. Thank you.
Effective Online Therapy for Anxiety
All You Need To Know About Online Therapy for Anxiety Explained
Did you know that anxiety occurs even more frequently that depression in the US? It has been estimated that up to 40 percent of adults in America suffer from this mental illness. Even children are not left out as 1 in every 10 child also suffers from anxiety. To treat this disorder, most people traditionally turn to psychotherapist for help. However, more and more people are choosing online therapy for anxiety.
Anxiety Disorder is Treatable with Online Anxiety Therapy
The good news however is that Anxiety is completely treatable with medication or through cognitive behavioral therapy. It shouldn’t even be an illness that anyone would suffer for more than a short period of time. Unfortunately, 95 percent of sufferers develop this mental illness before their 20th birthday and live with it all through their lives unaware that a simple online counseling for anxiety is all they needed.
What’s worse is that most of these anxiety sufferers (about 70%) never get cured all through their lifetime because they are unable or unwilling to get profession treatment. For this set of people, a very good option is to get anxiety therapy online. This is just as effective as the traditional treatment when you are able to contact the right professionals that can effectively treat your anxiety disorder without the necessity of physical contact. Means of contact between you and your therapist could be through instant messengers like Skype, email or phone.
Our Specialized Online Anxiety Therapy Service
We run a highly recommended professional anxiety therapy service online. You can contact us today so we can develop a treatment plan that suits your timetable regardless of which state, country or continent you presently are. We give you the tools you need, and show you just how to use it to get rid of your anxiety as soon as possible. In addition, you get to choose which means of online communication you prefer; either through instant messengers or through phone calls.
Signs That You Need an Online Therapist For Anxiety
The following are a few signs that you need to contact us here to start you on our online therapy for anxiety program:
- Do you frequently panic, fear, feel uneasy?
- Have you been having difficulty sleeping?
- Does your hand or feet suddenly become sweaty or cold?
- Having difficulty breathing?
- Does your heart palpitate?
- Do you find it difficult to stay calm in a spot?
- Does your mouth suddenly become dry when your tensed?
- Do you get nausea or dizziness?
- and If you observe tension in your muscles
What are the Social Consequences of such a Large Population of Anxiety Sufferers?
When most anxiety disorder sufferers never seek professional healthcare and even 80% of the few that seek treatment never getting over the depression completely, we might begin to wonder just what this implies. Is it not like having a bunch of “crazy people” moving all around the streets of America? Should more and more people not sign up for the cheaper and equally effective anxiety treatment option, which is anxiety therapy online.
The United States government spends billions of dollars on health care treatment, with a significant portion of this money going into the treatment of health problems like anxiety and depression. To be specific, the United States government spends not less than $42billion every year to treat anxiety. This is almost a third of the total mental health care budget which is $148 billion.
Going by the statistics that this exorbitant healthcare bill on anxiety alone comes from only 1/3 of people who need treatment, now, let us imagine what the cost is if every sufferer from anxiety seeks the same method of treatment. More deficits for the US government I presume. You have to agree that this is a trend that cannot continue. Online counseling for anxiety is now being encouraged by experts as a way to reduce the cost of mental health care while reaching more people at the same time.
Why Does Anxiety Treatment Cost So Much
Believe it or not, 42 billion dollars is a very large sum of money, too large to be expended yearly on just one disorder. That amount may even be larger than the whole budget of some small third world countries. But how come we spend so much on anxiety yet the problem persists, affecting over 40 million Americans.
The answer to that question may not be farfetched. Many people who have anxiety go to the hospital repeatedly to treat the same symptoms when they really should be getting a more permanent help through psychotherapy that can be accessed through online therapy for anxiety. Such frequent visits to the hospital gulp an avoidable cost of $22.84 billion. This is money that could be saved if more people directed their healthcare needs to the appropriate quarters and everything is structured properly. A lot more people can be treated with same amount if we all contacted trained online therapists for anxiety for the treatment of their anxiety disorder. If you would like to speak with a professional today, contact us via email.
Research has also shown that people with anxiety disorder are 3 times more likely to go see a doctor, and they are 6 times more likely to be hospitalized than others who do not have any form of anxiety disorders. So, if you find yourself frequenting hospitals to treat symptoms of panic attacks, phobias or social anxiety, if you find yourself excessively worried or tensed, then you may want to start online therapy for anxiety.
Online Therapy for Anxiety Disorders via Skype
Mindfulness Therapy Online
Welcome! I provide Online Therapy for Anxiety Disorders via Skype therapy sessions. The approach I use is called Mindfulness Therapy, which is a more advanced form of CBT that combines cognitive therapy and mindfulness practices. As you will know from experience, identifying negative thoughts and trying to replace them with positive thoughts is not as easy as it seems, and this is one of the limitations of CBT. We MUST focus on resolving and neutralizing the emotional component of thoughts and beliefs that give them such power over us. This is what we focus on during Mindfulness Therapy – learning how to change our relationship to our thoughts and emotions so that we can hold them in our awareness but NOT become overwhelmed by them. This is what we mean when we talk about learning to be present with our experience – being able to be fully aware but not pushed off balance by our experience. This is the most important step to successfully overcoming anxiety. As you learn to become less reactive to your thoughts you start to regain your power to change your thoughts and beliefs.
Do CONTACT ME if you would like to learn more about online therapy and the mindfulness approach.
Online Therapy Service – A Really Effective Choice for Treating Anxiety, Depression and Addictions
Online Therapy via Skype video call is a very good choice if you are struggling with an anxiety disorder, depression or an addiction – People like the convenience and the privacy of online therapy sessions.
Watch this video and contact me if you would like to schedule an online therapy session.
Online Therapy Service via Skype for Help with Anxiety Disorders
Welcome! My name is Peter Strong and I am a professional online psychotherapist. I offer online therapy via Skype. The online approach that I offer is based on Mindfulness Therapy, which is extremely effective for the treatment of anxiety, and also for depression and increasingly, for the treatment of addictions. People like the convenience and privacy of having online therapy sessions to work with addictions.
For people suffering from anxiety, the online therapy option is also excellent because, of course, if you are suffering from anxiety, it will be very difficult for you to visit the therapist in his or her office, so the online psychotherapy option is a good choice. And, in deed, it is also very good if you are living abroad, if you are living in a rural area where there are very few local therapists to help you.
So, during these online therapy sessions that I offer I teach you very practical ways of working with your emotions using mindfulness. You will learn how to manage your emotions more effectively, how to be with your emotions without becoming overwhelmed by them, and how to heal your core emotions, you anxiety, your depression, and addictions, if you are suffering from an addiction.
The method works extremely well, quite different than traditional talk therapy; it’s more practical and it’s more about working directly with your emotions to change the process that creates the anxiety, the depression or the impulse for addiction. Most people who schedule online therapy sessions with me will see quite dramatic changes within usually 3-4 sessions, and after as few as twelve sessions you can expect to see dramatic improvements.
So, if you are interested in online therapy, do visit my website, CounselingTherapyOnline.com and email me, and then we can discuss if online therapy is a good choice for you and we can schedule a Skype therapy session. So, please go to my website and email me. Thank you!
Therapy for Anxiety Disorders
Here is a good article about different treatments for anxiety disorders:
Cognitive Behavioral Therapy, Exposure Therapy, and Other Options
Treating anxiety disorders with therapy
When it comes to treating anxiety disorders, research shows that therapy is usually the most effective option. That’s because anxiety therapy—unlike anxiety medication—treats more than just the symptoms of the problem. Therapy can help you uncover the underlying causes of your worries and fears; learn how to relax; look at situations in new, less frightening ways; and develop better coping and problem-solving skills. Therapy gives you the tools to overcome anxiety and teaches you how to use them.
The anxiety disorders differ considerably, so therapy should be tailored to your specific symptoms and concerns. If you have obsessive-compulsive disorder, your treatment will be different from someone who’s getting help for anxiety attacks. The length of therapy will also depend on the type and severity of your anxiety disorder. However, many anxiety therapies are relatively short-term. According to the American Psychological Association, many people improve significantly within 8 to 10 therapy sessions.
Many different types of therapy are used to treat anxiety, but the leading approaches are cognitive behavioral therapy and exposure therapy. Each anxiety therapy may be used alone, or combined with other types of therapy. Anxiety therapy may be conducted individually, or it may take place in a group of people with similar anxiety problems.
Cognitive behavioral therapy for anxiety
Cognitive behavioral therapy (CBT) is the most widely-used therapy for anxiety disorders. Research has shown it to be effective in the treatment of panic disorder, phobias, social anxiety disorder, and generalized anxiety disorder, among many other conditions.
Cognitive behavioral therapy addresses negative patterns and distortions in the way we look at the world and ourselves. As the name suggests, this involves two main components:
- Cognitive therapy examines how negative thoughts, or cognitions, contribute to anxiety.
- Behavior therapy examines how you behave and react in situations that trigger anxiety.
The basic premise of cognitive behavioral therapy is that our thoughts—not external events—affect the way we feel. In other words, it’s not the situation you’re in that determines how you feel, but your perception of the situation. For example, imagine that you’ve just been invited to a big party. Consider three different ways of thinking about the invitation, and how those thoughts would affect your emotions.
Situation: A friend invites you to a big party
Thought #1: The party sounds like a lot of fun. I love going out and meeting new people!
Emotions: Happy, excited
Thought #2: Parties aren’t my thing. I’d much rather stay in and watch a movie.
Thought #3: I never know what to say or do at parties. I’ll make a fool of myself if I go.
Emotions: Anxious, sad
As you can see, the same event can lead to completely different emotions in different people. It all depends on our individual expectations, attitudes, and beliefs. For people with anxiety disorders, negative ways of thinking fuel the negative emotions of anxiety and fear. The goal of cognitive behavioral therapy for anxiety is to identify and correct these negative thoughts and beliefs. The idea is that if you change the way you think, you can change the way you feel.
Thought challenging in cognitive behavioral therapy
Thought challenging—also known as cognitive restructuring—is a process in which you challenge the negative thinking patterns that contribute to your anxiety, replacing them with more positive, realistic thoughts. This involves three steps:
- Identifying your negative thoughts. With anxiety disorders, situations are perceived as more dangerous than they really are. To someone with a germ phobia, for example, shaking another person’s hand can seem life threatening. Although you may easily see that this is an irrational fear, identifying your own irrational, scary thoughts can be very difficult. One strategy is to ask yourself what you were thinking when you started feeling anxious. Your therapist will help you with this step.
- Challenging your negative thoughts. In the second step, your therapist will teach you how to evaluate your anxiety-provoking thoughts. This involves questioning the evidence for your frightening thoughts, analyzing unhelpful beliefs, and testing out the reality of negative predictions. Strategies for challenging negative thoughts include conducting experiments, weighing the pros and cons of worrying or avoiding the thing you fear, and determining the realistic chances that what you’re anxious about will actually happen.
- Replacing negative thoughts with realistic thoughts. Once you’ve identified the irrational predictions and negative distortions in your anxious thoughts, you can replace them with new thoughts that are more accurate and positive. Your therapist may also help you come up with realistic, calming statements you can say to yourself when you’re facing or anticipating a situation that normally sends your anxiety levels soaring.
To understand how thought challenging works in cognitive behavioral therapy, consider the following example: Maria won’t take the subway because she’s afraid she’ll pass out, and then everyone will think she’s crazy. Her therapist has asked her to write down her negative thoughts, identify the errors—or cognitive distortions—in her thinking, and come up with a more rational interpretation. The results are below.
|Challenging Negative Thoughts|
|Negative thought #1: What if I pass out on the subway?|
|Cognitive distortion: Predicting the worst. More realistic thought: I’ve never passed out before, so it’s unlikely that I will on the subway.|
|Negative thought #2: If I pass out, it will be terrible!|
|Cognitive distortion: Blowing things out of proportion. More realistic thought: If I faint, I’ll come to in a few moments. That’s not so terrible.|
|Negative thought #3: People will think I’m crazy.|
|Cognitive distortion: Jumping to conclusions. More realistic thought: People are more likely to be concerned if I’m okay.|
Replacing negative thoughts with more realistic ones is easier said than done. Often, negative thoughts are part of a lifelong pattern of thinking. It takes practice to break the habit. That’s why cognitive behavioral therapy includes practicing on your own at home as well.
Cognitive behavioral therapy may also include:
- Learning to recognize when you’re anxious and what that feels like in the body
- Learning coping skills and relaxation techniques to counteract anxiety and panic
- Confronting your fears (either in your imagination or in real life)
Exposure therapy for anxiety
Anxiety isn’t a pleasant sensation, so it’s only natural to avoid it if you can. One of the ways that people do this is by steering clear of the situations that make them anxious. If you have a fear of heights, you might drive three hours out of your way to avoid crossing a tall bridge. Or if the prospect of public speaking leaves your stomach in knots, you might skip your best friend’s wedding in order to avoid giving a toast. Aside from the inconvenience factor, the problem with avoiding your fears is that you never have the chance to overcome them. In fact, avoiding your fears often makes them stronger.
Exposure therapy, as the name suggests, exposes you to the situations or objects you fear. The idea is that through repeated exposures, you’ll feel an increasing sense of control over the situation and your anxiety will diminish. The exposure is done in one of two ways: Your therapist may ask you to imagine the scary situation, or you may confront it in real life. Exposure therapy may be used alone, or it may be conducted as part of cognitive behavioral therapy.
Rather than facing your biggest fear right away, which can be traumatizing, exposure therapy usually starts with a situation that’s only mildly threatening and works up from there. This step-by-step approach is called systematic desensitization. Systematic desensitization allows you to gradually challenge your fears, build confidence, and master skills for controlling panic.
Systematic desensitization involves three parts:
Facing a Fear of Flying
- Step 1: Look at photos of planes.
- Step 2: Watch a video of a plane in flight.
- Step 3: Watch real planes take off.
- Step 4: Book a plane ticket.
- Step 5: Pack for your flight.
- Step 6: Drive to the airport.
- Step 7: Check in for your flight.
- Step 8: Wait for boarding.
- Step 9: Get on the plane.
- Step 10: Take the flight.
- Learning relaxation skills. First, your therapist will teach you a relaxation technique, such as progressive muscle relaxation or deep breathing. You’ll practice in therapy and on your own at home. Once you start confronting your fears, you’ll use this relaxation technique to reduce your physical anxiety response (such as trembling and hyperventilating) and encourage relaxation.
- Creating a step-by-step list. Next, you’ll create a list of 10 to 20 scary situations that progress toward your final goal. For example, if you final goal is to overcome your fear of flying, you might start by looking at photos of planes and end with taking an actual flight. Each step should be as specific as possible, with a clear, measurable objective.
- Working through the steps. Under the guidance of your therapist, you’ll then begin to work through the list. The goal is to stay in each scary situation until your fears subside. That way, you’ll learn that the feelings won’t hurt you and they do go away. Every time the anxiety gets too intense, you will switch to the relaxation technique you learned. Once you’re relaxed again, you can turn your attention back to the situation. In this way, you will work through the steps until you’re able to complete each one without feeling overly distressed.
Complementary therapies for anxiety disorders
As you explore your anxiety disorder in therapy, you may also want to experiment with complementary therapies designed to bring your overall stress levels down and help you achieve emotional balance.
- Exercise – Exercise is a natural stress buster and anxiety reliever. Research shows that as little as 30 minutes of exercise three to five times a week can provide significant anxiety relief. To achieve the maximum benefit, aim for at least an hour of aerobic exercise on most days.
- Relaxation techniques – When practiced regularly, relaxation techniques such as mindfulness meditation, progressive muscle relaxation, controlled breathing, and visualization can reduce anxiety and increase feelings of relaxation and emotional well-being.
- Biofeedback – Using sensors that measure specific physiological functions—such as heart rate, breathing, and muscle tension—biofeedback teaches you to recognize the body’s anxiety response and learn how to control them using relaxation techniques.
- Hypnosis – Hypnosis is sometimes used in combination with cognitive-behavioral therapy for anxiety. While you’re in a state of deep relaxation, the hypnotherapist uses different therapeutic techniques to help you face your fears and look at them in new ways.
Making anxiety therapy work for you
There is no quick fix for anxiety. Overcoming an anxiety disorder takes time and commitment. Therapy involves facing your fears rather than avoiding them, so sometimes you’ll feel worse before you get better. The important thing is to stick with treatment and follow your therapist’s advice. If you’re feeling discouraged with the pace of recovery, remember that therapy for anxiety is very effective in the long run. You’ll reap the benefits if you see it through.
You can also support your own anxiety therapy by making positive choices. Everything from your activity level to your social life affects anxiety. Set the stage for success by making a conscious decision to promote relaxation, vitality, and a positive mental outlook in your everyday life.
- Learn about anxiety. In order to overcome anxiety, it’s important to understand the problem. That’s where education comes in. Education alone won’t cure an anxiety disorder, but it will help you get the most out of therapy.
- Cultivate your connections with other people. Loneliness and isolation set the stage for anxiety. Decrease your vulnerability by reaching out to others. Make it a point to see friends; join a self-help or support group; share your worries and concerns with a trusted loved one.
- Adopt healthy lifestyle habits. Physical activity relieves tension and anxiety, so make time for regular exercise. Don’t use alcohol and drugs to cope with your symptoms, and try to avoid stimulants such as caffeine and nicotine, which can make anxiety worse.
- Reduce stress in your life. Examine your life for stress, and look for ways to minimize it. Avoid people who make you anxious, say no to extra responsibilities, and make time for fun and relaxation in your daily schedule.
Also read: Online Therapy for Anxiety via Skype
Visit my YouTube Channel to learn more about online therapy for anxiety and depression.
Anxiety Therapy Online via Skype
ONLINE THERAPY FOR TREATING ANXIETY
One of the most difficult conditions to live with is anxiety. Sufferers of this condition worry constantly about even the tiniest little detail. Fortunately, help is possible. Plus you can do just that online.
Anxiety is part of what makes us human. Nevertheless, if the symptoms of anxiety are too much then it becomes a problem. It becomes a disorder. That is the time when you must move to get things under your control.
You can have your therapy online. This is just like meeting with your therapist only that you are not in an office. Thus, this setup is comfortable for you. You would have time to finish your activities in a fast paced world.
Such therapy is just the same. It is just about finding the right ways to cope up with daily activities, and reducing anxiety for every individual. These would include activities like helping individuals develop coping skills, determining sources in order to correct anxiety.
Developing coping skills makes anxiety attacks more bearable. These also reduce anxiety attacks as the sufferer focuses his or her attention elsewhere. These activities allow the person to calm down.
The source of anxiety should also be identified by your online psychotherapist. As these unresolved issues are faced, then the sufferer is given tools to relax. Sometimes the individual may not even recognize the source of anxiety. Therefore it is necessary for an objective outside observer to help the patient find the source.
There is always hope for those who suffer from anxiety. The key point is to start taking control of life. You can even do it online.
Psychological treatments found to be an effective way to treat anxiety. They may not only help a therapies) person to recover, but can also help to prevent a recurrence of anxiety.
There are several different types of online psychological treatments, including cognitive behavior therapy (CBT) and behavior therapy. These psychological therapies can be undertaken with a professional, and increasingly, via structured sessions delivered via the internet (with or without support from a professional).
Cognitive Behavioral Therapy (CBT) for Anxiety
CBT is a structured psychological treatment, which recognizes that a person’s way of thinking (cognition) and acting (behavior) affects the way they feel. In CBT, a person works with a professional to look at the patterns of thinking and acting that are either predisposing them to anxiety, or keeping them from improving once they become anxious. Once these patterns are recognized, the person can consciously and deliberately make changes to replace these patterns with new ones that reduce anxiety and enhance their coping skills.
For example, thinking that focuses on catastrophizing (thinking the worst, believing something is far worse than it actually is, anticipating things will go wrong) is often linked with anxiety. In CBT, the person works to change these patterns to use a way of thinking that is more realistic and focused on problem-solving. Anxiety is also often heightened when a person actively avoids the things of which he/she is afraid. Learning how to face up to situations that are anxiety-inducing is also often helpful.
Professionals may use a range of techniques in CBT. Examples include:
Encouraging people to recognize the difference between productive and unproductive worries, teaching people how to let go of worries and solve problems.
Teaching relaxation and breathing techniques, with muscle relaxation in particular, to control anxiety and the physical symptoms of tension.
CBT can be conducted one-on-one with a professional, in groups, or online (see E-therapies, below). CBT is often combined with behavior therapy.
Behavior therapy is a major component of cognitive behaviour therapy (CBT). However, it is different to CBT because it focuses exclusively on increasing a person’s level of activity and pleasure in their life.
Anxiety problems often persist because the person avoids fearful situations. Avoiding these situations means that the person does not have the opportunity to learn that he/she can actually cope with the fear. Behavior therapy for anxiety relies mainly on a treatment called ‘graded exposure’. There are a number of different approaches to exposure therapy, but they’re all based on exposing people to the specific things that make them anxious. The person learns that their fear will diminish without having to dodge the need to avoid or escape the situation and that their fears about the situation often do not come true or are not as bad as they thought.
E-therapies, also known as online therapies or computer-aided psychological therapy, can be just as effective as face-to-face services for people with mild to moderate anxiety. CBT and behavior therapy are helpful for anxiety when delivered by a professional online therapist for anxiety. The structured nature of these treatments means they are also well suited to being delivered electronically.
Most e-therapies teach people to identify and change patterns of thinking and behavior that might be keeping them from overcoming their anxiety. An individual works through the program by themselves, and although e-therapies can be used with or without help from a professional, most programs do involve some form of support from a therapist. This can be via telephone, email, text, or instant messaging, and will help the person to successfully apply what they are learning to their life.
This online mode of therapy has several advantages:
- is easy to access
- can be done from home
- can be of particular benefit for people in rural and remote areas
- can be provided in many cases without having to visit a doctor
USING MINDFULNESS TO TREAT ANXIETY DISORDERS
Mindfulness therapy teaches you practical methods that are designed to help you break free from the habitual cycles of cognitive and emotional reactivity that feed anxiety. The approach is quite different than conventional talk therapy or counseling.
Welcome! My name is Peter Strong and I am a professional Online Therapist. I provide online therapy for Generalized Anxiety Disorder and other anxiety conditions, and this Online Therapy is available via Skype. If you are interested in online therapy for your generalized anxiety disorder or any other emotional problem that you may be facing, please visit my website, the link is below, CounselingTherapyOnline.com and I will be happy to answer your questions and to schedule a Skype Therapy session with you.
Now Generalized Anxiety Disorder, or GAD, is very common. If you are suffering from GAD you are certainly not alone, there are well over six million documented cases of people with Generalized Anxiety Disorder in America, alone.
For many people, medications is the route that they choose and this can provide temporary relief. But many people would also prefer something other than medications for treating their anxiety. The form of Online Therapy that I provide for anxiety is called Mindfulness Therapy, which is a more advanced form of Cognitive Behavioral Therapy, in which we work on changing the underlying anxiety emotions themselves.
As you know, anxiety, in generally, is produced by reactive thinking, negative thinking that repeats over and over again; what we would commonly call excessive worrying. generalized anxiety is characterized by excessive worrying that just will not go away, and is commonly a source of insomnia as well; and may also lead to substance abuse and other forms of, basically, avoidance behaviors to try and get away from these intrusive thoughts.
So, Mindfulness Therapy is one of the best available methods, that I know of, for helping you manage intrusive, habitual and reactive thinking. So, please visit my website and contact me and I will be happy to schedule a session with you via Skype. All we need is Skype and PayPal, to make secure online payments after each session. Please visit my website and contact me. Thank you!
Anxiety Therapy Online – The Mindfulness Approach provides a better way for Overcoming Anxiety
Many people prefer the convenience and the less clinical approach of online therapy – this can actually make the psychotherapy process much more effective for you.
Watch this video and contact me if you would like to learn more and if you would like to book a Skype therapy session with me.
Anxiety Therapy Online over Skype
Welcome! My name is Peter Strong, and I am a professional online therapist. I specialize in Mindfulness Therapy for the treatment of anxiety, depression and addictions.
Now, anxiety therapy online is becoming increasingly popular for many reasons, convenience is certainly one of those reasons, but another very important reason is, of course, because of the condition itself – anxiety. People suffering from anxiety often find it very difficult to visit a therapist in his or her office, in-person. So the online therapy option can be a very attractive alternative for the treatment of anxiety and also for other anxiety disorders such as agoraphobia and social anxiety disorder.
Whatever the style of therapy that you are attracted to, you need to work with the underlying structure of the anxiety itself. Talk therapy can be useful, but often it does not look at the underlying structure, the process that creates your anxiety every day, and the same can be said for medications as well – it may relieve symptoms for awhile, but it doesn’t change the underlying process. So, it’s very important to seek what we might call a process-centered therapy to try and change the underlying process that creates the anxiety. CBT, Cognitive Behavioral Therapy, is an example of a process-oriented therapy. Mindfulness Therapy, which is a system of work that I developed in the 1980’s, and incorporates CBT cognitive therapy and mindfulness is another, quite popular process-oriented therapy.
So, what is the underlying structure of your anxiety? What keeps that anxiety re-occurring? Well, there are two levels that we must address. The first is to do with what is called Habitual Reactive Thinking: the racing mind, intrusive thoughts, thoughts that occur over and over again, thoughts that catastrophize, the ‘what if?’ thoughts, that tend to feed the anxiety. So, that’s one very important level of anxiety therapy that we look at during the online sessions of Mindfulness Therapy. We learn how to change our relationship to these thoughts. It’s not the thoughts themselves that provides the problem it’s our relationship to these thoughts. The way that we tend to identify with the thoughts and simply become lost in the thoughts – we lose conscious awareness, in effect, and become prisoners of these recurring habitual thoughts. Mindfulness Therapy is one of the best methods available for learning how to change that, how to break free from that prison of reactive thinking that creates the anxiety. That’s one level of Mindfulness Therapy – working with thinking.
The second level of Mindfulness Therapy is working with the core emotions underneath that fuel that reactive thinking. So, you can think of anxiety as having a core, rather like a volcano has a magma chamber, and that magma is always looking for an outlet to the surface, and so it is with core emotions – they are always seeking an outlet, seeking to take on form in the form of thoughts.
So, during Mindfulness Therapy we also work on developing a very positive and friendly relationship with the core emotions themselves. We create the right internal conditions that allow that core reservoir of anxiety energy to change, to transform, to heal and to eventually go away. So, this is a very important part of Mindfulness Therapy – learning to make friends with your emotions. Our habit, of course, is the opposite: it is to run away from our emotions, it is to avoid them, it is to resist them, it is to create negative aversion toward our anxiety emotions, but this only makes them stronger! Avoidance and aversion simply reinforces the core emotion and prevents it from healing. So, during Mindfulness Therapy we learn how to create a very friendly, compassionate relationship with the core emotion that actually allows it to heal.
The other part of the healing process for this core emotion is to look at its structure. What is the structure of an emotion? This is interesting because the structure of emotion is not thought, it is imagery. Imagery is the natural language of emotion. This is why we might say, “I am feeling overwhelmed” or “I’m feeling in a very dark place right now” or “I’m feeling trapped.” These are all visual terms. It’s actually how we see the emotion internally in the mind that creates that emotion and keeps it in place. So, behind every emotion there is imagery – how we see it inside. During Mindfulness Therapy we investigate this imagery, we look at it in great detail and we look to see the primary characteristics of that imagery that keep it alive.
For example, if the imagery is too close and too big, that is a primary component that creates the anxiety, or the panic. So, a simple step that you can try yourself is simply to take the emotion and to move it further away. Often a simple technique like that can make immense differences in the level of anxiety that you experience, simply learning to move it further away.
Other things to investigate are things like the color of the emotion that you see inside. Often, intense emotions have intense color. So, when we change the color to black and white or to a muted color, that can directly affect the intensity of the emotion.
So, it’s by looking closely at the structure of an emotion that you can find out how it works and with this knowledge you can make changes.
So, this is a brief description of the Mindfulness Therapy that I offer online, and if you would like to learn more about anxiety therapy online using Mindfulness Therapy, please visit my website, CounselingTherapyOnline.com, and email me and then we can schedule an online therapy session via Skype to treat your anxiety. So, please go to my website and email me. Thank you.
How to get rid of anxiety without medication – Online Mindfulness Therapy
Welcome. My name is Peter Strong and I offer online therapy over Skype for help with anxiety and also for depression. If you’d like to learn how to overcome anxiety without medication do please go to my website to learn more about online anxiety therapy and then contact me to schedule a session.
Medications relieve symptoms but they do not treat the underlying cause of anxiety. If you want to successfully get rid of your anxiety you need to change the underlying cause and that is psychological. It is like a habit, habit involving habitual reactive thinking and other conditioned reactive formations in the mind that simply get triggered over and over again quite blindly. And overcoming this blind habitual reactivity is the way to get over anxiety and that’s what I teach in my online Skype therapy sessions. If you’d like to learn more about this approach feel for getting rid of anxiety and also panic attacks as well, please go to my website and email me so we can schedule an online therapy session for your anxiety. Thank you.
Online Therapy for Overcoming Fear and Anxiety
Online Mindfulness Therapy for Overcoming Fear & Anxiety
Anxiety Therapy Online for Overcoming Fear
Anxiety and fear are at the root of most of our suffering. But, it is important to understand that both anxiety and fear are simply habits, based around habitual reactive thinking and internal imagery (the way we see things in the mind). These habits can be changed through Mindfulness Therapy and CBT.
PLEASE CONTACT ME IF YOU WOULD LIKE TO LEARN MORE ABOUT ONLINE THERAPY
How to Overcome Fear through Mindfulness Meditation
The most important approach to overcome fear is to develop a mindful relationship with the fear emotion. We are told that we should “face our fears” but not how to do that. The mindfulness approach teaches you how to face your fears by developing a non-reactive relationship with your emotions. This approach works. Watch this excellent video by Ekhart Tolle:
You might enjoy this article be Ron Siegel, who is a well-known expert in the field of mindfulness and its application in psychotherapy.
Befriending Fear: Working with Worry and Anxiety
The fear-response is a powerful emotional and physiological reaction that can be triggered by more than just an imminent physical threat. In this excerpt from his book The Mindfulness Solution, Ronald D. Siegel, PsyD, explores the human response to fear, and shows us how mindfulness can help manage it.
Life is frightening. Every day new threats arise or old ones return. Countless things could go wrong, and many of them do. On top of this our minds regularly anticipate even more misfortunes than actually befall us.
It’s no wonder we feel afraid. We hear every day about terrible things—accidents, addiction, assaults, aneurysms, adultery, Alzheimer’s, attacks, amputations, abductions, atherosclerosis, abandonment, AIDS—and these are just a few at the beginning of the alphabet. Some misfortunes are caused by other people, some by our own missteps, and many simply by the fact that everything changes—we age, our children grow up, economic conditions shift, storms brew, wood rots, metal rusts, everything that is born dies.
Fear is our mind and body’s ancient, hardwired response to every perceived threat, no matter how subtle. We are therefore frightened much of the time, though we often don’t think about it this way. Many days we just feel “stressed.” When the threat is even less obvious, we might feel restless, bored, or antsy (“Nothing good is on TV”). Perhaps we find ourselves procrastinating to avoid a certain task or encounter (“I’ll pay the bills tomorrow”). Or we find ourselves compulsively driven to finish projects, accomplish goals, or meet deadlines (“I can’t relax until I get this done”).
Fear can also show up as a stress-related physical symptom such as a headache, digestive distress, back pain, or insomnia. It can prompt us to drink too much, visit the refrigerator, or waste hours surfing the Internet. And fear can lead to regrets about the things we avoid because of it—the phone call we duck, the opportunity we pass up, or the important encounter we put off. This avoidance then leads to more fear, as we worry about the trouble we’ll face (from ourselves or someone else) for chickening out.
While sometimes we don’t immediately recognize our fear, at other times we have no doubt that we’re scared. We feel anxious, tense, uptight, or can’t stop worrying. Perhaps we even develop sweaty palms, tight shoulders, a pounding heart, or panicked feelings. These sensations can get so intense that we desperately want to get rid of them.
Fear is also constantly changing. Our level of distress may be low one moment but high the next. We may feel anxious regularly or only sporadically. Whatever our particular patterns, most of us find that fear, worry, or anxiety gets in the way of enjoying life at least occasionally. After all, almost everything is more fun when we feel relaxed. (This may have something to do with the worldwide prevalence of drinking.)
When fear is strong, it can get in the way of our functioning at school, at work, with family, or in social situations. Whether we do poorly on the math test because we couldn’t concentrate, falter during the big presentation because of nerves, yell at our kids because we’re worried about their behavior, or hesitate to ask someone for a date, fear can interfere with everything we do.
Whether or not you think of yourself as being an anxious or fearful person, mindfulness practice can help you deal with your reactions to life’s inevitable threats—both big and small.
If you’re like most people, you might be surprised to see just how often fear and anxiety affect your life. Some people think of these as distinct experiences. They use the word fear to describe our reaction to immediate physical danger (the car going into a skid or our child running into the road) while anxiety involves worry (feeling nervous before an important talk or big test). The distinction isn’t critical, however. Mindfulness practice helps us see that our minds and bodies respond similarly in all of these situations and at least some fear or anxiety shows up quite regularly. It can help us work with both the little moments of fear and anxiety that pass through our minds all the time and the big ones that can be overwhelming.
No matter how subtle or disturbing it is, all fear and anxiety stems from the same adaptive evolutionary mechanisms. Understanding these responses and how they become a problem can reveal how and where mindfulness practice can help.
What exactly is anxiety?
Researchers point out that what we call “anxiety” is actually three interrelated processes: physiological, cognitive, and behavioral.
We experience the physiological aspect of anxiety as sensations in our body. These can include a racing heart, shallow breath, lightheadedness, clammy hands, restlessness, fatigue, trembling, muscle tension, or a “lump in the throat,” as well as headaches, stomachaches, backaches, and a variety of other stress-related medical problems. These effects can be subtle—maybe you just feel a little embarrassed about repeatedly clearing your throat when you have to talk to a difficult customer, or find yourself fidgeting in the waiting room before your doctor’s appointment.
The cognitive aspect of anxiety shows up as worried thoughts about the future—imagining disasters of all sorts and thinking about ways to avoid them. Perhaps on the phone with that customer a little tape in the back of your mind tells you that he thinks you’re stupid, or you decide in the waiting room that your headache is really a brain tumor.
The third aspect of anxiety involves avoidant behavior. Not surprisingly, people try to avoid situations that bring on unpleasant physiological reactions and painful thoughts. So when we’re anxious, we wind up limiting our lives, avoiding the activities and situations that we expect will make us more anxious. Unfortunately, this generally makes matters worse. Not only do we get into trouble by hiding from the customer or putting off medical care, but avoid what we fear tends to reinforce the idea that it’s actually dangerous.
Excerpted from The Mindfulness Solution: Everyday Practices for Everyday Problems, The Guilford Press 2010
Ronald D. Siegel, PsyD, is Assistant Clinical Professor of Psychology at Harvard Medical School, where he has taught for over 25 years. He is a long-time student of mindfulness meditation and serves on the Board of Directors and faculty of the Institute for Meditation and Psychotherapy.
Online Mindfulness Therapy for Overcoming Fear & Anxiety
I Wish to Learn More About Anxiety Therapy Online
If you would like to work on changing the underlying process that causes your anxiety then please contact Dr. Peter Strong with your questions and let’s schedule a Skype session today. Online Anxiety Therapy provides a convenient and very effective way to learn how to overcome and control anxiety. Most people see significant changes after 3-4 sessions. The mindfulness therapy approach is particularly effective for anxiety and will help you change the underlying psychological process that cause your anxiety. Most people find the mindfulness approach much more effective than older style “talk therapy” or counseling and preferable to medications.
Peter Strong, PhD is a Professional Psychotherapist, Online Therapist, Spiritual Teacher and Author, based in Boulder, Colorado. Peter developed a system of psychotherapy called Mindfulness Therapy for healing the root cause of Anxiety, Panic Attacks, Depression, Traumatic Stress and Emotional Suffering.
Get Help from a Professional Online Therapist via Skype for Effective Online Counseling Therapy for Anxiety