Help for Parenting an Anxious Child: A Guide for Families

As we head back to school this fall, I wanted to share some information that might be helpful to parents navigating life with an anxious child. As a therapist who specializes in treating anxiety disorders, I've seen firsthand the impact anxiety can have on children and their families. Parenting an anxious child is a unique challenge, and it's one that requires patience, understanding, and the right strategies to help your child thrive.  Sometimes doing the things that make sense to us in these situations are actually totally wrong and end up prolonging the problem. This certainly doesn’t mean you are to blame, but you can add to the problem by responding in certain ways. 

In this post, we'll explore effective ways to support an anxious child, discuss various anxiety disorders, and highlight treatments like cognitive behavioral therapy (CBT), exposure and response prevention (ERP), acceptance and commitment therapy (ACT), and SPACE treatment.

Understanding Anxiety Disorders in Children

Children can experience various anxiety disorders, each with its own set of challenges and symptoms. Understanding these disorders is the first step in helping your child and in recognizing the problem.

1. Generalized Anxiety Disorder (GAD):  Children with GAD worry excessively about everyday activities and events. They may worry about school, health, safety, or family issues, often without a specific reason. This constant worry can interfere with their daily life and lead to physical symptoms like headaches and stomachaches.

2. Separation Anxiety Disorder:  This disorder is characterized by an intense fear of being away from home or loved ones. Children with separation anxiety may refuse to go to school or sleepovers, fearing that something bad will happen while they're apart from their caregivers.

3. Specific Phobias: These are intense fears of specific objects or situations, such as animals, heights, or flying. A child with a specific phobia may go to great lengths to avoid the feared object or situation, which can limit their activities and experiences.

4. Emetophobia: This is the fear of vomiting, which can lead to avoidance of certain foods, places, or activities that a child associates with the risk of vomiting. Emetophobia can be particularly challenging because it affects a child's eating habits and social interactions.

5. Selective Mutism: Children with selective mutism are unable to speak in certain social situations despite being able to speak comfortably at home. This can affect their ability to participate in school and other social activities.

6. Obsessive-Compulsive Disorder (OCD):  OCD involves unwanted, intrusive thoughts (obsessions) and repetitive behaviors (compulsions) performed to reduce anxiety. A child with OCD might wash their hands excessively or check things repeatedly.

7. Panic Disorder:  Children with panic disorder experience recurrent, unexpected panic attacks—intense periods of fear accompanied by physical symptoms like a racing heart, sweating, and shortness of breath. The fear of having another panic attack can lead to avoidance behaviors.

Strategies for Parenting an Anxious Child

Now that we have a better understanding of anxiety disorders, let's dive into some effective strategies for helping your child manage their anxiety.

1. Reducing Accommodation

One of the most common but unhelpful behaviors parents engage in is accommodating their child's anxiety. Accommodation refers to changing your behavior to help your child avoid anxiety-provoking situations. While this can provide immediate relief, it reinforces the anxiety in the long run. Here are some ways to reduce accommodation:

Gradual Exposure: Encourage your child to face their fears in a gradual and supportive manner. For example, if your child has a specific phobia of dogs, start by looking at pictures of dogs, then progress to watching videos, and eventually, visiting a dog park from a distance.

Set Limits: It's important to set boundaries and limits around anxiety-related behaviors. For instance, if your child has separation anxiety, work on establishing a consistent drop-off routine for school and stick to it, even if it's difficult at first.

Provide Encouragement: Celebrate your child's efforts to face their fears, no matter how small. Positive reinforcement can boost their confidence and motivation to continue.

Encouragement and Support

Providing encouragement and support in a nurturing way can make a significant difference for an anxious child. Here are some tips:

Validate Their Feelings: Let your child know that it's okay to feel anxious and that their feelings are valid. Use statements like, "I understand you're feeling scared right now, and that's okay."

Encourage Brave Behavior:  Praise your child's bravery when they face their fears. For example, say, "I saw how brave you were when you walked past the dog today. That was a big step!"

Teach Relaxation Techniques: Help your child learn relaxation techniques such as deep breathing, progressive muscle relaxation, or mindfulness. These tools can help when practiced on a regular basis.

3. Cognitive Behavioral Therapy (CBT)

CBT is a highly effective treatment for anxiety disorders. It helps children identify and change negative thought patterns and behaviors that contribute to their anxiety. As a parent, you can support your child by:

Practicing CBT Techniques at Home: Work with your child's therapist to learn CBT techniques that you can practice together at home. This might include challenging negative thoughts or engaging in exposure exercises.

Modeling Positive Thinking and a Growth Mindset: Demonstrate positive thinking and coping strategies in your own life. Share a growth mindset. Children learn a lot by observing their parents, so showing them how you handle stress can be very powerful.

4. Exposure and Response Prevention (ERP)

ERP is a specific type of CBT used to treat OCD and other anxiety disorders. It involves exposing the child to anxiety-provoking situations and preventing the accompanying compulsive behaviors. Here's how you can help:

Support Exposures: Work with your child's therapist to create a plan for exposure exercises. Be supportive and encouraging as your child works through these exercises.

Limit Reassurance: Reassurance can reinforce anxiety, so try to avoid constantly reassuring your child. Instead, encourage them to use the coping strategies they've learned.

5. Acceptance and Commitment Therapy (ACT)

ACT helps children accept their anxiety and commit to actions that align with their values, despite their fears. As a parent, you can:

Promote Acceptance: Encourage your child to accept their anxious thoughts and feelings without judgment. Use language like, "It's okay to feel anxious. Let's see what we can do even if we feel this way."

Identify Values: Help your child identify their values and set goals that align with those values. For example, if they value friendship, encourage them to engage in social activities even if they're anxious.

6. SPACE Treatment

SPACE (Supportive Parenting for Anxious Childhood Emotions) is a parent-based treatment that focuses on changing how parents respond to their child's anxiety. 

Key components include:

Reducing Accommodation: As mentioned earlier, gradually reduce the ways you accommodate your child's anxiety.

Increased Support: Increase supportive responses that encourage independence and resilience. This might involve praising brave behaviors or providing emotional support without accommodating the anxiety.

Common Unhelpful Behaviors to Avoid

While it's natural to want to protect your child from anxiety, some behaviors can be unhelpful in the long run. Here are a few to watch out for:

Overprotectiveness: Shielding your child from all potential anxiety triggers can prevent them from developing coping skills. Instead, allow them to face challenges with your support.

Reassurance Seeking: Constantly providing reassurance can reinforce anxiety and make your child dependent on you for comfort. Encourage them to use coping strategies instead.

Avoidance: Avoiding anxiety-provoking situations can provide temporary relief but reinforces the anxiety over time. Gradual exposure is more effective for long-term improvement.

Supporting an anxious child is a team effort, and professional help can be invaluable. Encourage families to reach out to a therapist who specializes in anxiety disorders. Therapy can provide children and parents with the tools they need to manage anxiety effectively and improve their overall well-being. Be open-minded about doing work on yourself as well as your child engaging in treatment. Parenting an anxious child comes with its challenges, but with the right strategies and support, you can help your child manage their anxiety and thrive. By reducing accommodation, providing encouragement, and utilizing treatments like CBT, ERP, ACT, and SPACE, you can make a significant difference in your child's life. Remember, you're not alone on this journey—reach out for professional help and support from other families who understand what you're going through. Together, we can create a brighter, less anxious future for our children.

~ Shannon

Finding Our Footing: Navigating the Long Road Back to Baseline in a Post-Pandemic World

Hey everyone, Shannon here from The Anxiety & OCD Treatment Center of Central Pennsylvania. It’s been quite a journey these past few years, hasn’t it? The world has been through a collective whirlwind, and as we inch our way towards what many hope will resemble a post-pandemic normal, there’s a conversation that needs to be had about the lingering effects on those with OCD and anxiety disorders. I know the pandemic has changed me and I feel like I haven’t fully recovered. The COVID-19 pandemic didn’t just bring about a virus that affected our physical health; it ushered in waves of uncertainty, fear, and upheaval, deeply impacting mental health, particularly for those already navigating the challenges of OCD and anxiety. The routines and structures that once provided a semblance of control were upended, leaving many to face their triggers and fears in real life. Social distancing, isolated us from our support systems, making it all the harder to manage anxiety and OCD symptoms. For some, the heightened focus on cleanliness and contamination fed directly into OCD compulsions, reinforcing and sometimes intensifying them. 

As society tiptoes into post-pandemic life, the question arises: why is it taking so long for us to get back to our baseline, especially for those with anxiety and OCD? 

First, it’s important to recognize that what we experienced wasn’t a collective pause; it was a shift. We adapted to a new normal where our homes became our entire universe. As humans, we’re resilient and adaptive creatures, but this also means we adjust to prolonged stress and anxiety. Reversing that adjustment doesn’t happen overnight. Be kind to yourself if you are still struggling and know that you are not alone in the struggle. 

Additionally, the pandemic heightened a sense of uncertainty about the future. For individuals with anxiety and OCD, who often seek control and predictability to manage their symptoms, this sustained uncertainty can make it particularly challenging to find solid ground again. One might say, well isn’t that what OCD treatment requires anyway? It is, but the way we experienced this was not in the same way that exposure therapy works and this was real stuff happening in the world. Looking back it almost feels like a dream to me. 

This constant state of adaptation that was required of us can be exhausting and can reignite or worsen anxiety and OCD symptoms.

Despite the challenges, there’s hope and resilience in this journey. Here are a few steps to consider as we navigate this path:

• Acknowledge Your Feelings: Give yourself permission to feel whatever it is you’re feeling without judgment. It’s okay if you’re not bouncing back as quickly as others seem to be.

• Seek Support: Whether it’s reconnecting with your therapist, joining a support group, or simply sharing your experiences with friends or family, remember that you’re not alone in this.

• Practice Self-Compassion: Be kind to yourself. The road back to baseline is not a race. It’s a journey that requires patience, understanding, and self-care.

  Our post-pandemic world is one of adjustment and relearning. For those with OCD and anxiety, the path back to a sense of normalcy might be a bit more winding, but it’s important to remember that progress is not linear. It’s okay to take your time finding your footing again. Let’s walk this path together, supporting one another as we rediscover our balance and strength.

Why Half-Hearted Exposure Therapy Isn't Enough for OCD

Today, I want to chat about something that's crucial for those undergoing exposure therapy for OCD: the significance of fully leaning in, and the pitfalls of resistance, or as I like to call it, "gritting your teeth" and "white-knuckling" through the process. Let's dive into this is key to making meaningful progress. Exposure and response prevention is the most researched method of OCD treatment, focusing on gradually, and systematically confronting fears without engaging in compulsions. The hope is that you learn that anxiety does decrease over time, and that the feared consequences are less likely than believed.

Gritting Your Teeth and White-Knuckling: What Does That Look Like?

Imagine you're on a roller coaster. You're strapped in, but instead of screaming with a mix of fear and excitement, you're rigid, eyes shut, not breathing normally – just waiting for it to end. This is "gritting your teeth" and "white-knuckling" through it. Applied to exposure therapy, it means you're physically going through the motions without mentally and emotionally engaging in the process. You're there, but not “really” there.

The Consequences of Resisting

When you resist during exposure therapy you rob yourself of the opportunity to truly learn and internalize the lessons it offers. Here's what happens:

1. Limited Learning: You might get through the exposure, but if you're mentally holding back, you're less likely to learn that your fears are unfounded or that you can handle the anxiety without compulsions.

2. Reinforced Fear: Paradoxically, resisting the process can reinforce the very fears you're trying to overcome. It's like telling your brain, "This is so scary I can't even face it head-on," which is not the message we want to send.

3. Stagnation: Resisting during exposure keeps you in your comfort zone, leading to stagnation rather than growth.

Leaning into exposure therapy with everything you've got isn't easy. It takes courage, commitment, and a lot of hard work. But the truth is, "gritting your teeth" and "white-knuckling" through it only serves to hold you back from truly recovering. By fully embracing the process, you open yourself up to genuine growth and healing.

Remember, it's okay to have reservations and fears about the process. What matters is how you face them. With the right mindset and willingness, you can move beyond resistance and towards a life defined not by your OCD, but by your strength and resilience.

Navigating decision making with anxiety or OCD

Today, we’re diving into a topic that hits close to home for many of us dealing with anxiety and OCD: decision making. Oh, the mental gymnastics we perform when faced with choices, big or small! I’m here to share some strategies rooted in Acceptance and Commitment Therapy (ACT) that can guide us through the decision-making process with a little more grace and a lot less stress.

Decision making can feel like a massive task when anxiety or OCD is in the mix. The constant what-ifs, the fear of making the “wrong” choice, and the overwhelming barrage of options can lead to decision paralysis. But why is this so challenging? Well, both anxiety and OCD have a knack for magnifying uncertainties and potential negative outcomes, making every decision seem monumental. Acceptance and Commitment Therapy offers a refreshing approach to tackling this challenge. 

Here’s how we can apply ACT principles to our decision-making process:

Identify Your Values: What truly matters to you? For someone with anxiety, making decisions that honor their value of "health" might look like choosing activities that support mental and physical well-being. 

Recognize Away and Towards Behaviors: In ACT, away behaviors are actions we take to avoid discomfort, while towards behaviors move us closer to our values. Choose towards moves.

Embrace Willingness: Willingness involves accepting the discomfort that comes with uncertainty and making choices that align with your values anyway. It's about saying, "Yes, this is uncomfortable, but it’s important to me." 

Use Defusion Techniques: Anxiety and OCD love to entangle us in our thoughts. Defusion techniques help by creating space between ourselves and our thoughts, allowing us to see them for what they are—just thoughts, not mandates. Next time you’re stuck in indecision, try stepping back and saying, “I’m having the thought that this decision is life-or-death,” to give yourself some perspective.

Take Committed Action: Once you’ve identified your values and are willing to accept discomfort, it’s time to take action. Remember, small steps count. If you’re torn between staying in due to anxiety or attending a friend’s gathering, which aligns with your value of friendship, commit to going for a short time as a step towards that value.

Decision making with anxiety and OCD isn’t about finding a way to eliminate discomfort entirely. It’s about making choices that are in harmony with who you are and what you stand for, even when those choices feel scary. By grounding your decisions in your values and practicing willingness to face discomfort, you’re not just making choices; you’re creating a life that’s authentically yours (not a life dictated by anxiety and OCD).  Remember, every decision is an opportunity to steer your life in a direction that feels meaningful and even if it feels like you made a “wrong decision" there is a wealth of information you can learn from any action.

Going towards values using ACT

It's Shannon from The Anxiety & OCD Treatment Center of Central Pennsylvania. Today, I want to talk about an approach that has transformed the way we tackle anxiety and OCD: Acceptance and Commitment Therapy, or ACT. I’ve been using concepts from ACT for many years now and love how clients respond.  ACT is all about embracing life fully and making choices that align with our deepest values. Let’s explore how it can help to pave the path to living a values-based life, especially for those navigating the challenges of anxiety or OCD.

ACT encourages us to accept what is out of our personal control, while committing to action that enriches our life. The magic of ACT lies in its gentle yet profound shift in perspective: it teaches us that suffering is a natural part of the human experience, but it doesn't have to dictate our lives. In ACT, values are like our personal compass; they guide our journey through life. You might wonder what are values? Well, they aren't goals with an endpoint, but rather directions we keep moving towards or what is truly in our hearts. Whether it’s kindness, connection, courage, or creativity, our values are unique expressions of what truly matters to us.

In the dance of life, our behaviors can either move us away from our values or towards them. Away behaviors are those reactions we have when we're trying to escape discomfort. For someone with anxiety, this might look like avoiding social events to sidestep potential embarrassment. For someone with OCD, it could mean engaging in compulsions to temporarily alleviate anxiety to be able to attend the event.

Towards behaviors, on the other hand, are actions that align with our values, even if they invite discomfort. It's attending that poetry slam because you value creativity and self-expression, despite the butterflies in your stomach. It’s choosing not to perform a compulsion, because you value freedom and health over temporary relief.

So, how can we pivot from away behaviors to towards behaviors? Here are a few examples and strategies:

1. Identify Your Values: Take time to reflect on what truly matters to you. What qualities do you admire in others? What activities make you feel most alive?

2. Recognize Away Behaviors: Awareness is the first step. Notice when you’re engaging in behaviors to avoid discomfort that don’t align with your values. 

3. Commit to Small Towards Actions: Start small. If you value connection but anxiety holds you back, begin by reaching out to a friend for a chat. 

4. Embrace Discomfort: ACT teaches us that discomfort is a part of life and growth. In a non-compulsive way remind yourself that it's okay to feel anxious or uncertain, especially when moving towards what matters.

5. Mindfulness: Ground yourself in the present. This can help you detach from unhelpful thoughts and feelings, making it easier to choose towards behaviors.

Adopting a values-based life isn’t about eradicating discomfort or fear; it’s about choosing a path that resonates with our deepest selves, even when it’s hard. And while choosing towards behaviors might not always be the easy choice, it is undoubtedly a fulfilling one. For anyone navigating the complexities of anxiety or OCD, remember: every step towards your values is a step towards the richness of life. 

Understanding Social Media’s Impact on our Mental Health

Hey everyone, Shannon here from The Anxiety & OCD Treatment Center of Central Pennsylvania. In recent months, I’ve been creating lots of social media content and the topic of how social medial affects out mental health has been on my mind. While social media has its benefits, it's important to acknowledge and understand its impact on our mental health. Let’s dive into what the research says and explore how we can maintain a healthy relationship with social media.

The Double-Edged Sword of Social Media

Social media connects us with friends and family, provides entertainment, boosts our businesses, and even offers educational content. However, it's not without its problems. Excessive use can lead to feelings of inadequacy, anxiety, and depression.

What the Statistics Say

1. Rising Anxiety and Depression: A study by the American Psychological Association found that rates of anxiety and depression among young adults have increased significantly in the last decade, coinciding with the rise of social media.

2. Comparison and Self-Esteem: According to a survey by the Royal Society for Public Health in the UK, Instagram, specifically, was found to have negative impacts on body image and sleep, leading to increased feelings of anxiety and depression.

3. Addictive Nature: Research shows that 5-10% of Americans meet the criteria for social media addiction. This compulsive behavior can disrupt daily life, work, and relationships.

Understanding the Impact

The Comparison Trap: Social media often presents an idealized version of reality, leading to unhealthy comparisons. This can trigger feelings of inadequacy and low self-esteem. This is the one that affects me the most and what I hear about in therapy sessions.

Information Overload: The constant stream of notifications and news can be overwhelming, contributing to stress and anxiety.

Sleep Disruption: Excessive use, especially before bed, can interfere with sleep patterns, impacting overall mental health.

Creating a Healthier Relationship with Social Media

1. Set Boundaries: Allocate specific times for social media use and stick to them. Avoid scrolling right before bed to improve sleep quality.

2. Curate Your Feed: Follow accounts that inspire and uplift you. Unfollow or mute those that trigger negative feelings. I remember when I found the mute feature! Hallelujah!

3. Real Life vs. Online Life: Remind yourself that what you see online is often a curated highlight reel, not the real reel.

4. Social Media Detoxes: Regularly take breaks from social media to disconnect and focus on real-life connections.

5. Mindful Usage: Be conscious of how and why you’re using social media. Is it out of habit, boredom, or for genuine connection?

While social media is an integral part of modern life, it's crucial to use it in a way that supports, rather than hinders, our mental health. By being mindful of our usage and its impact, we can enjoy the benefits of these digital platforms without letting them control our emotional well-being.

Let’s remember to take social media in stride, understanding its influence but also recognizing its limitations. Here's to a balanced and healthy digital life!

I hope this post helps you navigate the complexities of social media in a way that's healthy and positive. In our always-connected world, finding balance is key to maintaining our mental health and happiness. Take care and stay connected – in all the right ways! 🌐💙🧠

What is I-CBT?

I-CBT or Inference-based CBT is a form of cognitive-behavioral therapy that targets the faulty reasoning processes in OCD that lead to obsessional doubt. It focuses on the concept of 'inferential confusion' – a state where individuals with OCD confuse their inferences or assumptions for reality.  The primary aim of I-CBT is to help individuals distinguish between what they infer (their assumptions or beliefs) and what is actually real. This is done with the use of our 5 senses and the “here and now”. In learning I-CBT, a key skill, is identifying the “crossover point”. The crossover point is defined as where one leaves reality and goes into the imagination where OCD lives.

In our journey at The Anxiety & OCD Treatment Center of Central Pennsylvania, we've seen how diverse approaches to OCD can lead to profound healing and growth. I-CBT is a testament to the evolving landscape of mental health treatments, offering a fresh perspective and new hope for many battling OCD and have not found ERP helpful.

Remember, the path to recovery is not linear and finding the right therapy is key. Whether it’s through I-CBT, ERP, or a combination of methods, the goal is always to empower you on your journey towards wellness and freedom.

Understanding ACT and ERP

OCD, a complex and often misunderstood disorder, can be challenging to treat. However, combining Acceptance and Commitment Therapy (ACT) with Exposure and Response Prevention (ERP) can create a powerful, multifaceted approach to therapy. In this post, we'll explore how these therapies work in tandem to provide a comprehensive treatment for OCD, focusing on the experiential components that make this combination particularly effective.

Why Combining ACT and ERP Works

1. Addressing Acceptance and Action: While ERP directly tackles the anxiety and compulsions associated with OCD, ACT works on accepting these difficult thoughts and feelings. This acceptance is crucial for ERP to be more effective, as it reduces the resistance often encountered during exposure exercises.

2. Building Psychological Flexibility: ACT's emphasis on flexibility complements ERP's structured approach. As clients become more open to experiencing their thoughts and feelings without judgment, they're better prepared to handle the challenges of ERP.

3. Value-Driven Behavior: ACT encourages clients to identify and act according to their values, not their fears. This values-based action provides motivation and context for engaging in the sometimes-challenging ERP exercises.

Using ACT and ERP together for treating OCD is like having two expert navigators guiding you through the challenging terrain of OCD. ACT provides the map of acceptance and values, while ERP equips you with the tools to walk the path. Together, they offer a dynamic and experiential approach to not just managing OCD but living a more fulfilling life in spite of it.

Remember, recovery is a journey, and with the right tools and support, it's a journey that can lead to profound change and healing.

Shining Light on Seasonal Affective Disorder (SAD)

Hi everyone, Shannon here from The Anxiety & OCD Treatment Center of Central Pennsylvania. I’m a little late with this post as we are in mid-winter in Pennsylvania. When this time of year arrives some of us might feel a noticeable shift in our mood. This isn't just the winter blues; it could be Seasonal Affective Disorder (SAD), a type of depression that's related to changes in seasons. Today, we're going to explore what SAD is, how light therapy can be an effective treatment, and what we can do to manage this condition.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a form of depression that typically occurs during the fall and winter months when there is less natural sunlight. The exact cause of SAD is unknown, but it's believed to be related to reduced exposure to sunlight affecting our biological clock, serotonin levels, and melatonin balance.

The Impact of SAD

Statistics show that SAD is more than just feeling a little down during the winter. According to the American Psychiatric Association, about 5% of adults in the U.S. experience SAD, and it typically lasts about 40% of the year. It’s more common in women than men and often starts in young adulthood.

Light Therapy: A Ray of Hope

One of the most effective treatments for SAD is light therapy, also known as phototherapy. This involves sitting near a light therapy box that emits a bright light (much brighter than standard indoor lights) with a similar spectrum to natural sunlight. Here’s how it works:

1. Timing: Light therapy is most effective when done early in the morning, for about 20 to 30 minutes each day, throughout the fall and winter months.

2. Consistency: Regularity is key. It’s important to set a routine and stick to it for the best results.

3. The Right Light Box: Not all light boxes are created equal. Look for one that emits as little UV light as possible and has 10,000 lux brightness.

Additional Ways to Manage SAD

While light therapy is effective, it’s also important to incorporate other strategies:

-Stay Active: Regular exercise can help relieve stress and anxiety, both of which can increase SAD symptoms.

-Connect Socially: Engaging with friends and family can boost your mood.

-Mindful Eating: A balanced diet can improve your energy levels and overall well-being.

-Seek Professional Help: If your symptoms are severe, it might be helpful to talk to a therapist.

Seasonal Affective Disorder is a real and serious condition, but it’s also treatable. Light therapy offers a simple, yet effective way to combat the symptoms of SAD, and incorporating lifestyle changes can further enhance your mood and outlook. If you think you might be experiencing SAD, know that you're not alone and there are effective treatments available.

As we navigate the colder, darker months, let's remember to take care of ourselves and each other. A little light – both literal and metaphorical – can go a long way.

I hope this post helps shed some light (pun intended!) on Seasonal Affective Disorder and encourages those who are struggling to seek out the support and treatment they need. Remember, every season brings its challenges, but also its own kind of beauty and opportunities for growth. Stay warm and take care! 🌟❄️💡

The Power of SMART Goals

Hey there! It’s Shannon from The Anxiety & OCD Treatment Center of Central Pennsylvania. As a therapist, a part of treatment is setting goals in a way that makes them achievable and meaningful. Today, let's dive into the SMART goal-setting framework, a powerful tool that can help you set, pursue, and achieve your goals effectively, whether in therapy, personal development, or everyday life.

What Are SMART Goals?

SMART is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Each element of SMART provides a clear guideline to ensure your goals are well-defined and attainable.

1. Specific: Your goal should be clear and specific. Instead of saying, "I want to be healthier," try "I want to eat three servings of vegetables daily." Specificity gives you direction.

2. Measurable: How will you track your progress? If you can’t measure it, it’s hard to know if you’re moving towards your goal. For example, “I will read one book related to my field every month.”

3. Achievable: Your goal should be realistic and attainable. It’s great to aim high, but not so high that it becomes discouraging or overwhelming.

4. Relevant: Ensure your goal matters to you and aligns with your values and long-term objectives. If the goal fits into your broader life plans, you're more likely to be motivated.

5. Time-bound: Every goal needs a target date, so you have a deadline to focus on. This part of the SMART goal framework helps prevent everyday tasks from taking priority over your longer-term goals.

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Why Use SMART Goals?

SMART goals provide structure and trackability in your objectives. They prevent vague goal setting and keep you focused and organized. By making your goals SMART, you're setting yourself up for success.

Let’s put this into context with an example. Say your goal is to improve your mental health. Here’s how it could be SMART:

Specific: I will practice mindfulness to improve my mental health.

Measurable: I will measure this by practicing mindfulness for 10 minutes every day.

Achievable: This is achievable for me, even on busy days.

Relevant: This is relevant to my overall goal of reducing anxiety.

Time-bound: I will practice this for one month and then reassess my mental health.

Setting goals is a vital part of growth, whether personal or professional. By making your goals SMART, you give yourself a roadmap to success. Remember, the more precise and structured your goals, the more likely you are to achieve them.

As we move forward in our journeys, let's remember to set goals that are not just dreams but plans – plans that are Specific, Measurable, Achievable, Relevant, and Time-bound. Here's to achieving our goals and celebrating every step of progress along the way!

I hope this post inspires you to set SMART goals that lead you to success and fulfillment. Remember, the way we set goals can make all the difference in achieving them. Happy goal setting! 🌟📝💪

Breaking the Cycle

Today I want to talk about the guilt that often comes with breaking cycles of abuse, poverty, and mental health struggles. If you're someone who's working hard to break these cycles, kudos to you! It's really no small feat. There is a travel companion that often joins you on this journey and its name is guilt. Guilt can come in many forms: leaving family behind, doing better than previous generations, or simply the feeling that you don't deserve your success.

Breaking free from a cycle of poverty or abuse, or overcoming mental health challenges, is like climbing a mountain. It's tough, sometimes lonely, and filled with mixed emotions. One of those sneaky emotions is guilt – a feeling that can catch you off guard when you start to make progress or find success.

Understanding the Guilt

• It's common to feel guilty for finding success when those you care about are still struggling. 

• Families can unknowingly perpetuate cycles of guilt. Breaking free might challenge long-held beliefs or dynamics, causing tension and guilt.

• Sometimes, you might question your right to a better life, especially if hardship has been a constant companion.

Coping with the Guilt

• First off, know that it's okay to feel guilty. It's a natural response to change and growth.

•  Talk to someone who gets it. Whether it's a therapist, a support group, or a trusted friend, sharing your feelings can be incredibly liberating.

Reframe Your Success: Your success is not just for you. By breaking the cycle, you're setting a new precedent, maybe even becoming a role model for others.

Give Back: Sometimes, helping others who are in situations you once faced can ease the guilt and bring a sense of closure.

The Power of Breaking the Cycle

Remember, breaking free from negative cycles is not just about personal success; it's a courageous step towards changing the narrative for yourself and potentially for others connected to you. As someone who has dedicated my career to helping people with anxiety and OCD, I know the power of overcoming internal struggles. Your journey is valid, your progress is worth celebrating, and your feelings, including guilt, are important.

Cognitive Distortions: CBT can Help

Distorted thoughts or negative/exaggerated thought patterns can impact our mood and overall sense of well-being. It is helpful to recognize these thoughts/patterns. You can get started by asking yourself: What’s going through my mind right now or what am I telling myself right now? This helps to identify Automatic Negative Thoughts or ANTS. Once you recognize and label the distortions in your thoughts for what they are such as mind-reading, catastrophizing, jumping to conclusions, etc it can reduce their power. It can be helpful to recognize cognitive distortions within our OCD and outside of our OCD. CBT can be so helpful for anxiety, depression, insomnia, and even chronic pain. Recognizing cognitive distortions is just one component from cognitive behavioral therapy. Working with a therapist who uses CBT or Cognitive Behavioral Therapy can help address these faulty cognitions. Read more about cognitive distortions here: https://cogbtherapy.com/cbt-for-cognitive-distortions.

#cbt #anxiety #erp #cognitivedistortions #mindreading #catastrophizing #reframing

Health Anxiety and OCD

Today, I’d like to delve into health anxiety and its intersection with OCD. We'll also explore the invaluable role of Exposure and Response Prevention (ERP) in treating this manifestation of anxiety. Health anxiety is a persistent preoccupation with having or acquiring a medical condition. While it can exist independently, it often intersects with OCD when individuals engage in repetitive behaviors or mental acts to alleviate their concerns. The need for reassurance, whether from medical tests or consultations, often becomes compulsive in nature. Both disorders involve intrusive thoughts and the urgent need to perform actions that, ironically, perpetuate rather than alleviate the distress.

While Cognitive Behavioral Therapy (CBT) stands as the gold standard in treating anxiety disorders, specific interventions like ERP offer a tailored approach for health anxiety that intersects with OCD. Other interventions may include medication, Acceptance and Commitment Therapy (ACT), or even Mindfulness-Based Stress Reduction (MBSR). Let’s hone in on ERP, a subset of CBT designed to confront and change one’s response to anxiety-provoking thoughts and situations. In the context of health anxiety, ERP would involve exposure to the feared situation or thought (e.g., reading about diseases) without engaging in the typical reassuring response (e.g., endless Googling for symptoms). ERP starts with creating a hierarchy of fears, beginning with the least anxiety-provoking scenarios and progressively moving towards more challenging ones or if we include inhibitory learning we might jump around that list fears. The exposures are carefully planned and often carried out under the guidance of a trained therapist. Over time, these exercises diminish the emotional charge associated with health-related triggers, leading to a reduction in both intrusive thoughts and compulsive behaviors. Research consistently validates the efficacy of ERP in treating OCD and various manifestations of health anxiety. It dismantles the vicious cycle of avoidance and temporary relief, empowering individuals to face their fears and retrain their response mechanisms. The long-term benefits often include a significant decrease in anxiety levels, improved quality of life, and reclaimed time and mental energy.

If you or someone you know struggles with health anxiety and OCD, it’s crucial to seek guidance from a qualified healthcare provider experienced in ERP. To learn more about ERP and its role in treating health anxiety and OCD, we invite you to explore our comprehensive treatment programs and resources. Your journey to empowerment begins with informed decisions.

Why Jack Russell Terriers Are the Four-Legged Therapists You Didn't Know You Needed

Hello, furry-friend enthusiasts! Today, we're diving tail-first into a topic that is near and dear to my heart: The wondrous, usually energetic, and mischievous world of Jack Russell Terriers and their surprising connection to mental well-being. I feel grateful everyday when see my sweet boy. 🐶 ### The Therapist You Can Pet

I’m sure you've heard of therapy dogs, but have you considered that your Jack Russell might actually be a "therapist in a fur coat"? Lol! Let's break it down:

1. Unconditional Love: Ever had a session with a therapist who wags their tail when you walk in? Didn't think so. I am delighted to see this guys tail wag when I talk to him!

2. The Here and Now: Forget mindfulness apps, your Jack Russell lives for the moment. No ruminating about the past or stressing about the future. My Jack definitely helps me practice mindfulness! I love to look at his face in great detail or listen to the sound of him breathing!

3. Physical Exercise: Your furry friend will make sure you get out for a walk whether you feel like it or not. Say hello to endorphins! 🌞

I’m not saying to run out and get a Jack Russell but gosh they can really bring a lot of joy to your life!

Harm and POCD Recovery

I wanted to take a minute to talk about POCD and how recovery is truly possible! I recently completed a podcast and YouTube episode with my dear client named Pat. https://youtu.be/9vbWAa6UeIo?si=PIzwdZ4rDxSM08hp

Pat truly is an inspiration with all of the work he has done on his OCD.  Now he shares his story to help encourage others. Understanding POCD and Harm OCD is difficult for those that suffer with these very distressing thoughts, as well as their friends and family. Let's share our stories to help reduce the misunderstanding and educate others.

Imagine having unwanted thoughts to harm others or children. This can be what occupies the mind of someone with these types of OCD. It can be incredibly uncomfortable and distressing, often leading individuals to feel depressed or that they are a bad person.

In our latest video, we delve into two specific types of OCD—Pedophile Obsessive-Compulsive Disorder (POCD) and Harm OCD. These subtypes often provoke intense distress, shame and guilt. Our goal is to shed light on the misconceptions surrounding them, offering insights and strategies for those who might be struggling.

Whether you're someone dealing with these obsessions or a friend wanting to offer support, this video is a valuable resource to better understand and address POCD and Harm OCD. #ocdrecovery #POCD #ocdawareness #stopthestigma

Emetophobia : Fear of Vomit

Emetophobia is the fear of vomiting or seeing others vomit. This is considered a specific phobia. The fear can develop following an experience with vomit or randomly. Although most of us do not like to vomit, this becomes a phobia when the fear becomes excessive. Many individuals with this phobia avoid situations in which there is a chance of vomiting/getting sick/seeing others vomit. Safety behaviors/compulsions perpetuate the fear. Sometimes things like saying the words vomit, puke, upchuck, spew, and splatter can be extremely difficult for individuals with this fear. One might notice:

• increased anxiety around certain foods

• sudden restrictive eating

• fear of swallowing/choking

• embarrassing yourself

• always needing to know where bathrooms are

• questioning others about their illness/health

• avoidance of situations that involve alcohol, sugar, restaurants or places/items that are involved in an incident with vomiting

• checking expiration dates of foods

• smelling and inspecting foods

• avoidance of travel or being away from home

• engaging in excessive hand washing/handsanitizer use.

  Currently, the best treatment for this phobia is exposure and response prevention or ERP. There is help.

Misconceptions About Harm OCD

Harm OCD is a subtype of OCD that presents as thoughts or images that enter a person’s mind about harming themselves or others, some might call these thoughts intrusive. These unwanted thoughts cause significant distress to the individual. Harm OCD creates fear/worry that the content of these thoughts means something about who they are as a person. Often individuals who have this subtype of OCD are reluctant to seek treatment or disclose the nature of their obsessions due to guilt, shame, and fear of what others might do in response to the content of their thoughts. What we do know is that the content of the obsession does not mean anything about a person and that a person with Harm OCD is not actually dangerous. There are many misconceptions about OCD. We recently discussed this issue on our podcast about a NY Post article that provided inaccurate information about individuals with OCD. ~Shannon

Treating Hoarding Disorder with Compassion

This past weekend I attended the International OCD Foundation’s Online Hoarding Disorder Conference. I was truly inspired to advocate for those who have Hoarding Disorder (HD) and their families. I walked away with a deeper understanding of the people who struggle with hoarding and how to support them. People living with Hoarding Disorder tend to have trouble with discarding items that leads to an overabundance of possessions. Often the high volume of possessions causes significant impact in a person’s living arrangement and daily life.

Over the course of the conference, I noticed a recurring theme that often prevents folks from seeking appropriate treatment. Hoarding Disorder, like many other disorders, carries significant stigma. There is difficulty accessing services for HD due to shame and isolation. When we think about taking steps towards healing, we must be intentional and create a space where people feel understood. Psychoeducation about HD can assist folks and families to gain insight into the disorder.

We want to approach this work with curiosity and compassion. For example, when we observe the possessions of a person, we want to try to recognize the importance of the memories that the items represent. This highlights the value of connection for this person. Additionally, people keep items with the hope of creating projects which illustrates the imagination and dreams of a person. There are many misconceptions about people with HD and it is critical to remember that this is a complex experience that occurs due to a variety of vulnerabilities and causes. So for me, the emphasis on empathy and complexity of the disorder was a tremendous take away. When we can reframe our perspective and look through the lens of compassion, we can disrupt shame which allows people to seek help.

As an important reminder, we can never go wrong with incorporating compassion and a willingness to understand when working with others! I’m looking forward to continuing to support people with HD and their families. I highly recommend looking into resources through the IOCDF to learn more about Hoarding Disorder. ~Emily

YouTube and Other Social Media

Hi! It’s Shannon here! Making a YouTube channel has been a really challenging experience.  Let’s talk a minute about exposure…I have social anxiety and OCD, so putting myself out there  online, public speaking or being around new groups of people is difficult. In the past I might’ve shied away from a video or any type of recording due to the feelings of fear, shame, and embarrassment I experience. I’ve been challenging myself with exposures in this area for quite  sometime now and honestly I haven’t noticed a huge change until recently. I think its because  I’ve been able to really engage this fear by making YouTube videos. I’ve posted more  frequently and allow myself to make mistakes and feel whatever shows up with that. I still hate watching or listening to myself. Every once in a while I’ll feel like that doesn’t sound too bad or  I’ll think I’m getting better at this. Never did I think that as a therapist I’d become a social  media expert or YouTube aficionado. I laugh as I say this because neither is true, but I’m learning and becoming less self-conscious. Check out these YouTube videos on the channel at  The Anxiety & OCD Treatment of Central Pennsylvania and our podcast Finding the Thing on  Spotify. 

Lessons Learned in Therapy

Hi! It’s Emily! I’ve thought a lot about therapy and how it can elevate our lives. It has definitely helped me in my own life. Therapy can be used to work through specific events or disorders, but it can also shift our perspectives on life.

Part of being a human is experiencing the full spectrum of emotions in this life, even the painful ones. What tends to bring most people to therapy is the avoidance of some of our most uncomfortable feelings. We have all done it. The more we run, the more these feelings follow. Before we know it, we are on a never-ending rollercoaster ride that we did not sign up for. This can feel incredibly draining.

When we allow ourselves the space to feel it all, our experience is enriched. We can truly appreciate our joy when we’ve had to sit in our own darkness to find it. It can feel difficult and downright terrifying to feel all of our feelings, especially the distressing ones. But when we accept and allow what comes up, we change our lives for the better.

One of the most important components of therapy is the ability to acknowledge and welcome feelings. Whether we are applying Exposure Response Prevention Therapy or Acceptance and Commitment Therapy, you will learn how to make space for all of your feelings and emotions. Although the journey to get to the point of acceptance can be hard, what lies beyond it is.