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Unleash the secrets to overcoming anxiety. Learn to transform fear into freedom and live a serene life.”

Norman
In Anxiety

The Connection Between Anxiety And Chronic Pain

Anxiety

Pain is a multidimensional experience that involves sensory, cognitive, and affective factors. The International Association for the Study of Pain (IASP) defines pain as “an unpleasant sensory and emotional experience associated with, or resembling that associated with, actual or potential tissue damage.” Pain is typically classified as either acute or chronic. Acute pain is of sudden onset that is usually the result of a clearly defined cause. Acute pain dissipates within six months, and fully resolves when the underlying cause has been treated or has healed. Chronic pain is defined as “pain that lasts more than several months (variously defined as 3 to 6 months, but certainly longer than ‘normal healing’).” To discern the prevalence of chronic pain in America, the Centers for Disease Control and Prevention (CDC) analyzed data from the 2016 National Health Interview Survey which found an estimated 20.4% (50 million) U.S. adults had chronic pain. The symptoms of chronic pain are essentially caused by a miscommunication between one’s brain and central nervous system. Chronic pain can manifest anywhere in one’s body. Experts assert that untreated chronic pain can profoundly affect a person’s quality of life and overall well-being.

Anxiety

Anxiety is the body’s natural response to stress. As defined in the Oxford English Dictionary, anxiety is “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” Anxiety will manifest differently in different people. The feelings of anxiety can range from mild to severe. While fleeting anxiety is unavoidable, it is atypical for an individual to experience frequent, intense, debilitating, persistent worries and/ or fears related to everyday situations, and such anxiety could be indicative of an anxiety disorder.

The Connection

The relationship between chronic pain and anxiety is often cyclical. Empirical evidence suggests that anxiety plays an important role in the exacerbation of pain perception. Studies have found a clear link between exposure to toxic stress and the development of chronic pain. For example, toxic stress causes continuous activation of the nervous system which can lower the body’s pain threshold and trigger problematic physiological reactions (e.g., muscle tension and spasms), worsening many types of chronic pain. On the other hand, the stress of living with chronic pain can lead to feelings of anxiety or precipitate an anxiety disorder. Chronic pain is known to cause structural and functional changes in the brain, disrupting the communication between brain cells, and hindering one’s ability to effectively process emotions, including anxiety. According to data published in 2023, an estimated 35% of patients with chronic pain experience anxiety. Increased chronic pain levels tend to worsen anxiety, and anxiety often leads to more frequent and/ or severe pain.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

Why Self-Care Is Crucial In Managing Anxiety

Managing Anxiety

Anxiety is the body’s natural response to stress. According to the Mayo Clinic, having occasional feelings of anxiety is an unavoidable part of life. The medical definition of anxiety provided in the Merriam-Webster Dictionary is an “overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.” The feelings of anxiety can range from mild (e.g., fluttering in one’s stomach) to severe (e.g., heart palpitations). Regardless, anxiety can be a challenging emotion for people to manage. Hence, it is advantageous to develop an array of coping mechanisms, such as prioritizing self-care, to effectively navigate anxiety when it arises.

What Is Self-Care?

Self-care is defined as “the ability to care for oneself through awareness, self-control, and self-reliance in order to achieve, maintain, or promote optimal health and well-being.” Self-care practices involve both nurturing one’s physical and mental health, which can be accomplished in many ways. Self-care encompasses activities, practices, and habits intended to reduce mental and physical stress and strain while simultaneously fostering feelings of inner peace and happiness. A significant amount of empirical evidence substantiates the importance of self-care in alleviating symptoms of anxiety and promoting overall mental health.

Managing Anxiety: Mental and Behavioral Health

Mental health is intertwined and often informed by behavioral health. While one’s mental health encompasses several factors (e.g., one’s biology, one’s psychological condition, and one’s habits) behavioral health examines how one’s habits impact one’s overall physical and mental well-being. Incorporating regular self-care practices into one’s daily routine innately supports mental and behavioral health, which can result in an array of benefits. Cultivating and integrating these healthy habits can help people become more productive, cope with everyday stress more effectively, maintain a positive outlook, engage in healthy eating, sleeping, and exercise habits, which ultimately enhances one’s overall quality of life. More specifically, engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, diminish stress, boost happiness, as well as increase one’s capacity to adapt to change and recover from setbacks more easily. Self-care is crucial in managing anxiety because it allows individuals to prioritize their mental, emotional, and physical well-being.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

How To Manage Anxiety In Social Situations

Manage Anxiety

The medical definition of anxiety provided in the Merriam-Webster Dictionary is an “overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt concerning the reality and nature of the threat, and by self-doubt about one’s capacity to cope with it.” Social anxiety refers to fear or worry related to interactions in social situations. It occurs when someone is overly concerned about being humiliated, embarrassed, evaluated, and/ or rejected by others in social situations. The feelings of anxiety can range from mild (e.g., fluttering in one’s stomach) to severe (e.g., heart palpitations).  Although anxiety is the body’s natural response to stress, it is helpful to arm oneself with a variety of coping strategies to navigate anxiety when it arises, particularly in social situations. The Cleveland Clinic offers suggestions to help assuage feelings of overwhelm and/ or distress in social situations as well as ways to overcome social anxiety, some of which include:

  • Start small: To build your confidence and set yourself up for success, start with a small achievable social interaction goal and gradually work your way up to more challenging situations.
  • Challenge your negative, anxious thoughts: Identify the anxious thoughts that surface when you think of social situations, analyze them, and challenge them to discern if your initial reaction is truly how you feel or if you are just assuming the worst, and adjust your mindset accordingly.
  • Breathe: Research has found that practicing deep breathing techniques can effectively help with relaxation, stress management, control of psychophysiological states, and improve organ function.
  • Focus on others, not yourself: Switching from an internal focus to an external focus can go a long way toward reducing social anxiety.
  • Identify your fears: Exploring your fears and possible outcomes can bolster your confidence surrounding your ability to cope. Acknowledging that you can gracefully and effectively handle the worst-case scenario will allow you to remain present and engaged in the moment.

There is no single anxiety relieving method that is universally effective for everyone. Even if you are fully equipped with an abundance of different coping mechanisms and strategies that have worked in the past, there may be some situations that require additional, outside support. If you are experiencing frequent and/ or severe bouts of anxiety it is best to err on the side of caution and obtain an evaluation from a qualified mental health professional. At the very least, they will be able to provide you with more pointed guidance regarding how to deal with your anxiety most effectively.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

Behavioral Therapy For OCD: A Comprehensive Guide

Behavioral Therapy

Obsessive-compulsive disorder (OCD) is a chronic condition that is classified in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) as an anxiety disorder. OCD is characterized by unreasonable, uncontrollable, or recurring thoughts (obsessions) followed by a behavioral response (compulsions). Obsessions are defined as “repeated thoughts, urges, or mental images that cause anxiety.” Compulsions are defined as “repetitive behaviors that a person with OCD feels the urge to do in response to an obsessive thought.” The International OCD Foundation asserts that OCD equally affects men, women, and children of all races, ethnicities, and backgrounds. According to Anxiety and Depression Association of America approximately 2.3% of the population has OCD, which is about 1 in 40 adults and 1 in 100 children in the U.S. The gold standard treatment for OCD includes a specific component of CBT (cognitive behavioral therapy), known as exposure with response prevention (ERP) or exposure therapy.

Behavioral Therapy: CBT/ ERP

Cognitive behavioral therapy (CBT) is a structured, short-term, goal-oriented form of talk therapy. Positive Psychology explains CBT as a “psycho-social intervention that focuses on changing unhelpful thoughts, beliefs, attitudes and behaviors, improve emotional regulation and create a suite of coping strategies to solve problematic issues.” The CBT model fundamentally believes that the meanings assigned to incidences are what drive the associated upsetting emotions, not the events themselves. During CBT sessions, an individual will have the opportunity to test out their automatic thoughts and see if they are accurate or if they are simply a direct manifestation of an inaccurate, dysfunctional assumption. Through CBT a person can learn to replace these erroneous assumptions and adjust negative self-views by way of behavior modification, which is reinforced through exposure therapy.

Exposure therapy is a highly effective, evidence-based treatment technique that aims to help people break unhealthy behavioral patterns through systematically exposing individuals to their obsessive thoughts and/ or situations that trigger their obsessions, guiding them to replace these dysfunctional patterns with positive thinking patterns, and ultimately preventing the associated compulsive behaviors. The American Psychological Association (APA) indicate that there are several variations of exposure therapy (e.g., in vivo exposure, imaginal exposure, interceptive exposure, etc.). The APA further explains that exposure therapy in CBT can be paced in different ways:

  • Graded exposure: The facilitating mental health provider helps the individual construct an exposure fear hierarchy, which entails ranking feared objects, activities, or situations according to difficulty. They begin with mildly or moderately difficult exposures, then progress to more difficult ones.
  • Flooding: Using the exposure fear hierarchy to begin exposure with the most difficult tasks.
  • Systematic desensitization: Combining exposure with relaxation exercises to make them feel more manageable and to associate the feared objects, activities, or situations with relaxation.

Research has shown the more exposure is disseminated is directly linked to treatment outcome and improved mental health.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

Managing Anxiety In The Workplace: Strategies For Success

Anxiety

Anxiety is the body’s natural response to stress and has been explained as “the body’s automatic fight-or-flight response that is triggered when you feel threatened, under pressure, or are facing a challenging situation…” Anxiety will present differently in different people, and its associated symptoms can range from mild to severe. Workplace anxiety generally develops in response to stress at work and can manifest in and outside of the workplace environment. Fortunately, there is an array of effective coping mechanisms and anxiety management strategies that can help to prevent, reduce, and even become more resilient towards work-related anxiety. The U.S. News & World Report offers various suggestions and simple tips to help relieve symptoms of anxiety, such as:

  • Acknowledge your feelings: Although it may seem that your anxiety will last forever, it won’t; by acknowledging and naming your feelings you can help diffuse your angst.
  • Arm yourself with a robust supply of relaxation tools and techniques: Test out as many different relaxation methods as you can to figure out what resonates with you best. Consider trying meditation, yoga, reading, listening to music, journaling, etc. to quiet your mind. Research has found that meditation can help lower blood pressure, reduce feelings of anxiety and depression, improve insomnia, and more.
  • Avoid getting overwhelmed: Slow down and do one thing at a time instead of attempting to multitask. By tackling one thing at a time, you can allocate undivided attention to completing each task accurately and efficiently.
  • Breathe: Focus on slowing down your breath to help pull your focus away from your anxiety and onto your breath.
  • Challenge your negative, anxious thoughts: Identify the anxious thoughts that surface when you think of work, analyze them, and challenge them to discern if your initial reaction is truly how you feel or if you are just assuming the worst.
  • Draw your attention to external stimuli: Look around you and notice tangible items in your surroundings; this can be both grounding and helpful in gaining perspective over your anxiety.
  • Focus on others, not yourself: Switching from an internal to an external focus can be helpful in reducing anxiety.
  • Take a break: Carve out time each day to take regular mini breaks where you can conduct a quick body check and see where you may be feeling tension, exhaustion, or any unwanted feelings.

While some amount of work stress is generally unavoidable, it is atypical for an individual to experience persistent and debilitating symptoms of anxiety and could indicate the presence of an anxiety disorder. If you are experiencing frequent and/ or severe bouts of anxiety it is best to err on the side of caution and consult a mental health professional.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

The Connection Between Anxiety And Perfectionism

Anxiety

Anxiety is the body’s natural response to stress and has been explained as “the body’s automatic fight-or-flight response that is triggered when you feel threatened, under pressure, or are facing a challenging situation…” While many factors can contribute to anxiety, one possible factor is perfectionism. The American Psychological Association (APA) defines perfectionism as “the tendency to demand of others or of oneself an extremely high or even flawless level of performance, in excess of what is required by the situation.” According to a meta-analysis published in the Journal of Clinical Psychology, people who have been diagnosed with anxiety tend to display more perfectionistic traits than the average person.

The link between perfectionism and anxiety is complex and can be both a cause and a symptom of anxiety. As asserted by Dr. Gordon L. Flett, Professor of Psychology at York University, “Perfectionism and anxiety are consistently associated with each other, and this applies to people of various ages, including children and adolescents. Perfectionists are not only anxious, but they often also suffer from chronic worry.” Young people, for example, often strive to meet unreachable standards that result in anxiety when the goals are not met. Further, self-criticism that is associated with one’s perceived failures heightens their anxiety. An article published in the Universal Journal of Educational Research, that explored the role of dimensions of perfectionism on anxiety sensitivity, found a positive relationship between perfectionism and anxiety sensitivity. The results of the study revealed that concern over mistakes, personal standards, parental expectations, parental criticism, and doubts about actions, were directly associated with anxiety sensitivity in young adults.

It is not uncommon for perfectionists to struggle with chronic avoidance tendencies, and are prone to elevated levels of anxiety when faced with situations that make them feel self-conscious. For some people, according to the Harvard Business Review, perfectionism may reflect an attempt to control feelings of anxiety and avoid future situations that can add to existing levels of emotional arousal. Nevertheless, it is important to note that both perfectionism and anxiety are influenced by several contributing factors (e.g., genetics, upbringing, societal pressures, personal experiences, etc.). Therefore, although perfectionism and anxiety often coexist, it would be inaccurate to suggest that they are the sole causes of each other.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

Why Is Controlling Anxiety Difficult?

anxiety

The Oxford English Dictionary defines anxiety as “a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.” Anxiety is the body’s natural response to stress, and according to the Mayo Clinic, having occasional feelings of anxiety is a typical and unavoidable part of life. Further, psychologists have established that moderate amounts of anxiety can yield significant advantages. Researchers have found that anxiety can help you avoid danger because its presence elicits a heightened state of alertness which in turn can help to detect and attend to potential threats. Situational anxiety can contribute to boosting your motivation and increasing performance levels. Anxiety can enhance empathy. Nevertheless, the symptoms of anxiety can be unpleasant and difficult to control.

The Fight-Or-Flight Response

There is an evolutionary reason why controlling anxiety is not easy. Psychology Today asserts that “anxiety is built into our primate origins as a warning system.” Anxiety triggers the fight-or-flight response, also known as the acute stress response. This response refers to the automatic physiological reaction that occurs when in the presence of something mentally or physically terrifying and activates the sympathetic nervous system that prepares the body to fight or flee. It causes the brain to send a surge of adrenaline (which amplifies energy output by expanding the airways, increasing heart rate and blood pressure, and redistributing blood to muscles) and cortisol (which rapidly increases blood glucose, providing a prolonged burst of energy to cope with acute stresses more effectively) throughout the body. Verywell Mind breaks down the three stages of fight-or-flight as follows:

  • The alarm stage: During this stage, the central nervous system is ramped up, preparing your body to fight or flee.
  • The resistance stage: This is the stage in which the body attempts to normalize and recover from the initial elevated fight-or-flight response.
  • The exhaustion stage: If the first two stages occur repeatedly over time, such as when under chronic stress, this can cause the body to feel exhausted and begin to break down.

Psychology Today explains, “Through the process of evolution, our brains became hard-wired to be on the lookout for threat and mobilize our bodies to deal with a potential predator by fighting or running away.” Hence, controlling anxiety is not intended to be easy.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options.

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety,

My Holiday Anxiety Around Eating and Body Issues

Holiday-Anxiety

The holiday season is meant to be full of joy, family, friends, laughter, and fun, but for many the holidays can add layers of anxiety and stress. Most holiday gatherings revolve around food, which be highly triggering for someone struggling with body image issues. An individual’s body image refers to how a person perceives, thinks, and feels about his or her own body. The stressors of holiday gatherings may be compounded by comments regarding one’s weight or appearance, the amount of food one eats, or other sensitive subjects. While some may be unaffected by such remarks, others may compensate for their discomforts by changing their eating patterns. Studies in adults and teenagers imply that experiencing more social stressors (e.g., feeling lonely, having conflict, etc.) can influence short-term eating behaviors. To avoid letting your holiday anxiety around eating get the best of you, Columbia University Department of Psychiatry suggests implementing the following strategies:

  • Arrive prepared: One day or two days prior to the holiday gathering, think about what and when you will eat, and work out a strategy that both helps you feel in control and aligns with your comfort level. 
  • Eat regularly beforehand: Do not fast all day in preparation for an anticipated big meal at the event because it can cause you to feel hungrier, more food-focused, and irritable at the holiday gathering. 
  • Have a previously established ally: Rather than facing it all alone, reach out to someone with whom you can confide and have them check in on you. This can help alleviate some of your in-the-moment stress and allow you to adhere to your eating plans. 
  • Do not catastrophize indulging a little: If you gain weight during the holidays, it is highly unlikely it will be a significant amount. A recently published study in The New England Journal of Medicine found that the average holiday weight gain in adults was just under a pound.     

Although the holiday season is supposed to be a time of celebration and happiness, it can also be a time that illuminates underlying feelings that a person may have been trying to ignore, hide, or bury. Be kind to yourself during these times and set yourself up for healthy holiday eating success.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options. 

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

What Is Narcissistic Gaslighting?

Narcissistic-Gaslighting

Narcissism, according to Psychology Today, “is characterized by a grandiose sense of self-importance, a lack of empathy for others, a need for excessive admiration, and the belief that one is unique and deserving of special treatment.” An estimated 5% of the U.S population may have narcissistic personality disorder (NPD), which is equal to over 16 million people. Narcissistic personality disorder is one of ten different types of personality disorders that is recognized in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). It is a chronic mental health condition that is characterized by a long-term pattern of exaggerated feelings of self-importance. Most often beneath the grandiose façade, individuals diagnosed with narcissistic personality disorder are hiding and avoiding deep feelings of insecurity. Gaslighting is one of the many abusive tactics people with NPD may use to protect their egos.

Narcissistic Gaslighting Basics

Gaslighting is defined in the Merriam-Webster Dictionary as the “psychological manipulation of a person usually over an extended period of time that causes the victim to question the validity of their own thoughts, perception of reality, or memories and typically leads to confusion, loss of confidence and self-esteem, uncertainty of one’s emotional or mental stability, and a dependency on the perpetrator.” Psychology Today provides the following examples of common traits of a narcissistic gaslighter: 

  • They refuse to hear your thoughts or concerns about anything
  • They reframe, deny, or scoff at your recollection of certain events and blame you for them
  • They insist that you did something that you know you did not
  • They derail the topic when you try to explain your point of view
  • They tell your loved one about how you are wrong in your actions
  • They often tell you and others how you are being overly sensitive 

There are some common signs that you might be getting gaslighted by someone with NPD, including but not limited to the following examples, provided by Healthline:

  • Constantly have the urge to apologize
  • Believing you are incapable of doing anything right
  • Frequent feelings of nervousness, anxiety, or worry
  • A loss of confidence
  • Persistently wondering if you are too sensitive
  • Feeling disconnected from your sense of self, as if you are losing your identity
  • Believing you are to blame when things go wrong
  • A nagging sense that something is not right, though you are unable to pinpoint exactly what is wrong
  • A lingering sense of hopelessness, frustration, or emotional numbness

Gaslighting can have several harmful physiological effects on the victim. Some of the most common effects a victim of narcissistic gaslighting may develop include the following, provided by Medical News Today:

  • Anxiety
  • Depression
  • Post-traumatic stress disorder (PTSD)
  • Insomnia
  • Weight gain or loss
  • Memory loss
  • Social isolation
  • Substance abuse
  • Self-harm
  • Suicide

Although narcissistic gaslighting does not differ from normal gaslighting, it may be used by someone with NPD for slightly different manipulative purposes.

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options. 

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

Norman
In Anxiety

Ask a Therapist: Is it Re-entry Anxiety? Learn How to Handle Re-Entry Anxiety from a Therapist

Re-Entry Anxiety

The novel coronavirus, also referred to as COVID-19, traveled rampantly through the world, affecting millions of individuals in a variety of ways. In efforts to slow the spread of the virus, states all across America instituted social distancing guidelines, implemented sporadic stay-at-home orders for all non-essential workers, prohibited in-restaurant dining, closed schools, theaters, exercise studios, museums, public libraries, and more. As the guidelines have evolved to support a new norm, and we continue to move toward a pre-pandemic lifestyle, people are left with the mental and emotional fallout from surviving these social distance mandates for extended periods of time. The anxiety and fear surrounding contracting COVID-19, including the extensive list of severe short-term effects as well as the unknown long-term effects remain deeply ingrained in the collective consciousness. 

What Is Re-Entry Anxiety?

As its name indicates, re-entry anxiety is a specific form of stress related to the fear of being unable to adapt to previously established routines. The University of Iowa Hospitals & Clinics further explains that “re-entry anxiety refers to fear that can accompany letting go of the safeguards that protected us during the COVID-19 pandemic and our re-entry into a world that has been changed by the virus.” This is not an uncommon phenomenon, as results from a 2021 American Psychological Association (APA) survey found that nearly half of Americans reported feeling uncomfortable about readjusting to in-person interactions, and a similar number claimed to experience adverse emotional reactions, including anxiety, when questioned about returning to a pre-pandemic lifestyle. 

How To Handle Re-Entry Anxiety

Fortunately, there are ways to help diminish the natural discomforts associated with adjusting to a more public life. To overcome your re-entry anxiety, consider the following suggestions, provided by leading experts:

  • Start small: to build your confidence and set yourself up for success, start with a small achievable goal that allows you to re-engage with the world and as your comfort level increases, gradually work your way up to more challenging and immersive experiences. 
  • Cultivate a robust supply of relaxation tools and techniques: try out as many different relaxation methods (e.g., meditation, yoga, reading, listening to music, journaling, etc.) as you can to figure out what resonates with you best. Research has found that meditation can help lower blood pressure, reduce feelings of anxiety and depression, improve insomnia, and more. 
  • Be kind to yourself: avoid self-criticism, treat yourself with respect, and be patient—remember that change takes time.
  • Take care of your body: practicing healthy habits can improve your mental health. Make sure to:
    • Eat nutritious meals
    • Avoid smoking, alcohol, and other drugs
    • Stay hydrated and drink plenty of water
    • Get enough sleep
    • Exercise regularly
  • Breathe: ground yourself by focusing on slowing down your breath. This will help pull your focus away from your symptoms and onto your breath.
  • Acknowledge your feelings: instead of trying to avoid them, by acknowledging and naming your feelings, you can help diffuse and let go of your angst. 

It is helpful to bear in mind that re-entry anxiety is not only normal and to be expected, but in the current post-pandemic climate, it serves as an evolutionarily protective. Still, although some level of anxiety is typical when facing significant life changes, it is important to distinguish between reasonable levels of anxiety and those that may signal a more significant issue. When re-entry anxiety becomes excessive or begins to interfere with daily functioning, it may be advantageous to pursue guidance from a mental health professional. 

Treatment In Calabasas

Calabasas is a city in California. It is a well-known suburb of Los Angeles, located west of the San Fernando Valley and north of the Santa Monica Mountains. Over the past decade, the city of Calabasas has grown in its reputation for luxury as well as for privacy which makes it a hidden gem for residential living for society’s elite, and one of the most desirable destinations in Los Angeles County. It is also home to a plethora of highly qualified mental health clinicians providing an array of therapeutic services and treatment options. 

The information above is provided for the use of informational purposes only. The above content is not to be substituted for professional advice, diagnosis, or treatment, as in no way is it intended as an attempt to practice medicine, give specific medical advice, including, without limitation, advice concerning the topic of mental health. As such, please do not use any material provided above to disregard professional advice or delay seeking treatment.

contact us

Please do not hesitate to contact Dr. Wallach with any questions you may have.

Offices:
450 N Bedford Dr, Suites 304 & 211, Beverly Hills, CA 90210
9615 Brighton Way, Suites 410 & 412, Beverly Hills CA 90210
23564 Calabasas Road, Suite 207, Calabasas CA 91302

Phone: 310.927.4307
Email: suzannewallachmft@gmail.com


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