Cyndi Turner's Blog, page 7

Mindfulness Toolbox for Peace and Wellbeing

By Matt Christian, LCSW Grounding Exercise:

We all experience times in which we feel stressed, overwhelmed, checked-out or just “off.” Fortunately, there are techniques to help restore balance. Mindfulness techniques can help relax your body and mind and bring you back to the present moment. Follow along with this guided grounding exercise and come back to it whenever you need to pause and recenter yourself!

Close Close Mindfulness Meditation:

Using guided meditations can be very helpful, especially when first exploring mindfulness meditation. Regular mindfulness meditation has been shown to help improve focus and memory, assist in reducing anxiety and depression, and manage physical pain. Studies of meditators have shown changes in areas of the brain associated with emotion regulation and self-awareness.

This short, guided meditation can be a great entry point as it utilizes multiple senses to help us rest our awareness in the present moment.

Close Thought Defusion:

Have you noticed how racing or intrusive thoughts can lead to suffering? One reason for this is that we become “fused” with our thoughts. This means that we can’t separate ourselves from our thoughts. We get stuck in our head, and the thoughts become our reality. Thought defusion is an important technique in Dialectical Behavioral Therapy (DBT) and Acceptance and Commitment Therapy (ACT). It helps us develop the ability to take a step back and observe our thoughts without getting caught in them.

This guided thought defusion exercise uses guided imagery to help us step back and become “unstuck” from the thoughts that bother us.

Close

If you or a loved one is having a difficult time or would like to explore practices to develop a greater sense of wellbeing, please reach out! Our clinicians at Insight Into Action Therapy are here to provide these tools and many others.

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How to Get a Psychiatric Evaluation for a Family Member

If you are worried about a family member’s mental health, it can be a difficult and overwhelming experience to get them the help they need. One important step in this process is receiving a psychiatric evaluation, a comprehensive assessment conducted by a licensed mental health professional.

At Insight Into Action Therapy, we understand the importance of receiving timely and effective treatment for mental health concerns. Our team of experienced and compassionate professionals provides comprehensive psychiatric evaluations as a part of our outpatient mental health services.

If you need a psychiatric evaluation for a family member, we can help. Call 703.935.8544 today to start psychiatric counseling and take the first step toward a brighter tomorrow.

Getting a Psychiatric Evaluation for a Family Member

It can be tough to witness a family member struggling with mental and emotional health. There might be moments when you feel helpless or unsure how to help. If a family member is struggling with more severe issues, it might be time to get them a psychiatric evaluation. Here’s what to know about the process and how to help your loved one in their journey toward recovery.

What Is a Psychiatric Evaluation?

What is a psychiatric evaluation? It is a thorough examination of a person’s mental state. The evaluation may include an interview with a mental health professional, a physical examination, and psychological tests. The mental health professional will assess the person’s thoughts, feelings, behavior, and history during the evaluation. This helps healthcare providers better understand the person’s mental and emotional health and make an accurate diagnosis.

How to Get Psychiatric Evaluations for Adults

There are different ways to get psychiatric evaluations for adults. Some options include visiting a primary care physician, going to a mental health clinic, or contacting a mental health professional directly. You can also get a referral from someone you trust and who has already been through the evaluation process. Another option is to check with your insurance provider to see what they cover in terms of mental health care.

What to Expect During an Evaluation

The psychiatric evaluation process may vary depending on the individual’s needs and the healthcare provider’s approach. Generally, a mental health professional will ask questions about the person’s personal history, relationships, symptoms, and medical history. They may also conduct psychological tests to assess mental function. You can expect the evaluation to be in-depth and take around 60 to 90 minutes.

How to Support a Family Member During the Process

Remember that getting a psychiatric evaluation can be intimidating for some people. Make sure your family member knows that they are not alone and that you are there to support them. Provide them with information about what to expect during the evaluation process, answer their questions, and go with them to appointments, if needed. Encourage them to be honest with the mental health professional and share their thoughts and feelings. Remind them that the goal of the evaluation is to help them receive proper treatment.

What Comes After the Evaluation?

After the evaluation, the healthcare provider will make a diagnosis and provide you with a treatment plan. Depending on the severity of the issue, your family member might need medication, therapy, or a combination of both. It is important to follow through with treatment recommendations and provide ongoing support for your family member. Keep in mind that the treatment process requires patience and consistency.

If you’re worried about a family member’s mental and emotional health, getting a psychiatric evaluation can be a good first step in their recovery.

Find Psychiatric Counseling at Insight Into Action Therapy

If you are looking for help for a loved one struggling with mental health or substance use disorders, we encourage you to contact Insight Into Action Therapy. Our goal is to provide support and care that empowers individuals to take control of their lives and successfully navigate their mental health challenges. Contact us today at 703.935.8544 or online to learn more about our services and how we can help.

The post How to Get a Psychiatric Evaluation for a Family Member appeared first on Insight Into Action Therapy.

5 Dual Diagnosis Therapy Topics for Mental Health

Dual diagnosis is a specialized treatment that addresses individuals struggling with substance use disorders and mental health conditions. The presence of both conditions can make it extremely challenging for individuals to receive appropriate treatment and sustain long-term recovery. Fortunately, learning about dual diagnosis therapy topics can help you find the right care to promote your quality of life.

At Insight Into Action Therapy, we recognize the complexities involved in treating co-occurring disorders and offer comprehensive dual diagnosis therapy to address the unique needs of our patients. Our team of experienced and compassionate clinicians provides a range of evidence-based therapies, including cognitive-behavioral therapy, medication-assisted treatment, and individual and group counseling. Call 703.935.8544 to learn more about dual diagnosis and mental health, and start dual diagnosis treatment today.

5 Dual Diagnosis Therapy Topics

Dual diagnosis is an area of mental health concerned with people struggling with addiction and mental health issues. The following are helpful dual diagnosis therapy topics.

1. Understanding Dual Diagnosis

First and foremost, it is important to understand what dual diagnosis is and how it works. It affects millions of people worldwide and can manifest in various ways. People who struggle with dual diagnosis often feel trapped in a never-ending cycle of addiction and mental health issues. Dual diagnosis helps break this cycle by simultaneously treating addiction and mental health issues.

2. Types of Dual Diagnosis

There are many types of dual diagnosis, each presenting unique challenges and treatment options. Common types include depression and alcoholism, anxiety and drug addiction, and bipolar disorder and substance misuse. It is important to identify the type of dual diagnosis you are dealing with, as this will help determine the course of treatment that is best suited for you.

3. How Substance Use Affects Mental Health

How does substance abuse affect mental health? Drugs and alcohol can alter brain chemistry in a way that leads to depression, anxiety, and other mental health issues. Prolonged substance abuse can also damage the brain, making recovering from addiction and mental health issues more difficult. Dual diagnosis considers these effects and works to address them as part of the treatment process.

4. Traditional Therapy vs. Dual Diagnosis Therapy

Traditional therapy and dual diagnosis therapy are two different things. While traditional therapy may help treat mental health issues, it often does not address addiction, and vice versa. Dual diagnosis therapy, however, is designed to address both addiction and mental health issues concurrently. This type of therapy is more effective at helping people break the cycle of addiction and mental health issues and lead fulfilling lives.

5. Success Stories

Finally, it is important to remember that dual diagnosis therapy works. Many people who have undergone dual diagnosis therapy have been able to break the cycle of addiction and mental health issues and go on to live happy and fulfilling lives. Success stories like these are an important reminder that there is hope, no matter how difficult the road may seem.

Dual diagnosis therapy is an important area of study and treatment that makes a real difference in the lives of those affected. If you or someone you know needs help, do not hesitate to seek the care you need. Help is available, and it can make all the difference.

Find Dual Diagnosis Treatment at Insight Into Action Therapy

If you or a loved one is struggling with a dual diagnosis of mental health issues and substance abuse, we encourage you to take the first step toward recovery by contacting our team at Insight Into Action Therapy. Our caring staff is here to support you on your journey to wellness and provide the tools and resources necessary for long-term recovery. Don’t hesitate to ask for help today by calling 703.935.8544 or completing our brief online form.

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What to Know About Anxiety Attacks vs. Panic Attacks

Anxiety and panic attacks can be overwhelming and debilitating experiences for those who suffer from them. In most cases, they occur suddenly, making it difficult for individuals to manage or control their emotions. While these two conditions are often used interchangeably, they are different experiences that require distinct approaches.

As a leading provider of substance use disorder and mental health treatment in Northern Virginia, Insight Into Action Therapy understands the importance of recognizing the differences between anxiety and panic attacks. We offer anxiety treatment that provides tailored support to help individuals overcome these distressing experiences. Call 703.935.8544 to learn more about how we can help you enjoy a higher quality of life.

Anxiety Attacks vs. Panic Attacks

Dealing with anxiety or panic attacks can be a life-changing experience. While the two states of mind can feel similar, there are some notable differences that you should know about.

Definition of Anxiety Attacks

Anxiety attacks are usually a reaction to a particular stimulus. This could be a fear of public speaking, the anticipation of an upcoming exam, or even just thinking about a worst-case scenario. Physical symptoms of anxiety attacks can include:

Racing heartSweatingTremblingShortness of breath

You might feel like you cannot control these sensations and that you’re in immediate danger, even if nothing isn’t anything physically threatening you.

Definition of Panic Attacks

Unlike anxiety attacks, panic attacks can appear out of nowhere without any obvious trigger. Symptoms of a panic attack include severe and sudden feelings of fear. Individuals may also experience physical symptoms of panic attacks such as:

HeadacheNauseaDizzinessSweatingIncreased heart rate

Panic attacks often peak within 10 minutes and last for about 30 minutes.

Causes of Anxiety and Panic Attacks

Broadly speaking, anxiety attacks are often related to a particular trigger. This could be stress, a particular scenario, or even a physical health issue. In contrast, the causes of panic attacks are not always clear. However, research has shown that they can be related to sudden life changes, chronic stress, or a predisposition to anxiety.

Treatment for Anxiety Attacks and Panic Attacks

If you’re dealing with anxiety or panic attacks, know that help is available. Treatment may include therapy, medication, and other supportive methods. Acting quickly is key to managing these conditions, as untreated panic attacks or anxiety attacks can develop into more serious mental health concerns. If you’re experiencing symptoms, make an appointment with a qualified health professional to start working on identifying and treating the underlying cause.

Tips for Coping

Outside of therapy and treatment options, you can do a variety of things to manage both anxiety and panic attacks. Some proven effective strategies for many people include:

Deep breathingMindfulness exercisesYogaRegular exercise

You may also find that reframing negative thought patterns can help reduce the frequency and intensity of future attacks.

Anxiety and panic attacks can be very difficult to deal with, but with the right treatment, support, and coping strategies, you can manage your symptoms and get your life back on track. Remember that you are not alone and that there is hope for a brighter future. If you’re experiencing anxiety or panic attacks, don’t hesitate to contact a qualified health professional for guidance and support.

Get Anxiety Treatment at Insight Into Action Therapy

Are you struggling with panic or anxiety attack symptoms? Insight Into Action Therapy is here to help. Our experienced team of compassionate and licensed clinicians specializes in providing cutting-edge, evidence-based treatments that address the root causes of these conditions. We offer a range of outpatient services, including individual therapy, group therapy, and medication management, all designed to support you on your path to recovery.

With us, you’ll receive a personalized treatment plan based on your unique needs, ensuring that you receive the highest quality care every step of the way. Contact us today at 703.935.8544 or online and take the first step towards a healthier, happier life.

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Are There Dual Diagnosis Symptoms?

Living with a dual diagnosis can be a daunting experience. Having co-occurring mental health and substance use disorders can make recovery seem impossible. However, it is crucial to recognize that hope and help are available. Understanding dual diagnosis symptoms and seeking treatment is the first step toward healing.

Insight Into Action Therapy is a leading outpatient treatment center in Northern Virginia specializing in dual diagnosis treatment. Our team of professionals is dedicated to providing personalized and evidence-based care to help our clients achieve fulfilling and healthy lives. If you or someone you know is struggling with a dual diagnosis, please get in touch with us at 703.935.8544 today.

Dual Diagnosis Symptoms

It is common for individuals to suffer from mental illness and substance addiction, known as dual diagnosis. The prevalence of this condition can be attributed to various factors, including the high likelihood of substance use disorders among individuals with mental health concerns. While it is apparent that these conditions coexist, the symptoms may not always be apparent to those who struggle with them or their loved ones.

In most cases, mental health and substance use disorders present similar symptoms, making the diagnosis of co-occurring disorders challenging. The symptoms may manifest as physical, mental, or emotional challenges that compromise an individual’s well-being. It is, therefore, essential to look out for dual diagnosis symptoms such as:

InsomniaChronic painAnxietyDepressionMood swingsSocial withdrawal

In some cases, individuals may also experience suicidal thoughts or self-harm tendencies, requiring urgent medical attention.

Benefits of Dual Diagnosis Treatment

Treating dual diagnosis requires an integrated approach that combines mental health and substance use disorder treatment. Individuals with dual diagnosis may have difficulty adhering to treatment plans, underscoring the importance of continuous support and care from their healthcare provider. Effective treatment for dual diagnosis involves medication-assisted therapy, cognitive-behavioral therapy, and peer support groups such as Alcoholics Anonymous or Narcotics Anonymous, among others.

Identifying the Triggers

Identifying the triggers of dual diagnosis is essential to help individuals manage their conditions effectively. Triggers could be stress, trauma, or exposure to drugs or alcohol. Identifying and addressing these triggers helps individuals develop effective coping mechanisms and reduces instances of relapse.

Creating a Support Network

Managing dual diagnosis requires a strong support network, including family, friends, colleagues, and healthcare providers. Support groups provide a safe space for individuals to share their challenges, learn from others, and gain perspective on their conditions. Support groups also play a critical role in providing a sense of community, which is essential for the overall well-being of those with dual diagnosis.

The Big Picture

Dual diagnosis is a complex condition that requires an integrated approach to treatment. Individuals with dual diagnoses can manage their conditions effectively by identifying the symptoms, seeking treatment, identifying the triggers, and creating a support network. It is essential to note that recovery and management are continual processes that require commitment, discipline, and support. With more awareness and societal acceptance of dual diagnosis, we can create a safe space for individuals to thrive and overcome their challenges.

Find Dual Diagnosis Treatment at Insight Into Action

Reap the benefits of dual diagnosis treatment at Insight Into Action therapy. We understand the complexities of a dual diagnosis and the challenges that come with it. Our team of professionals has the expertise and experience to provide our clients with individualized and holistic care. We offer a range of evidence-based treatments and a comprehensive approach that addresses all aspects of a client’s well-being, ensuring they receive thorough and effective care.

If you or a loved one are struggling with dual diagnosis symptoms, don’t wait to seek help. Contact us today at 703.935.8544 or online to learn more about our services and take the first step toward recovery.

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6 Relationship Repair Strategies

Relationships are not always a bed of roses. Even the strongest ones can sometimes experience turbulence. Misunderstandings, disagreements, and conflicts can hurt the relationship and potentially cause a breakup. However, it’s not always the end of the road when a couple experiences problems. With relationship repair strategies, it is possible to rekindle the romance and rebuild the connection.

If you want to know how to fix a relationship, Insight Into Action Therapy has the tools and resources to get on the path toward restoring and strengthening your connection. We provide relationship repair counseling services to couples seeking guidance and healing. With the right support, all parties involved can work towards achieving a healthier connection. If you want more information about our relationship repair counseling services, call us at 703.935.8544.

6 Steps to Repair a Relationship

Whether you are in a romantic or platonic relationship, issues may arise that cause tension and hurt feelings. This can make it hard for two people to communicate effectively and work through their differences. Repairing relationships during recovery may also present unique challenges. The good news is that healing is possible. Here are six steps to repair your relationship:

1. Practice Effective Communication

One of the most critical relationship repair strategies is effective communication. Communication is key in any partnership, but individuals often communicate in a way that doesn’t deliver the message effectively. Share your thoughts and feelings honestly, respectfully, and openly with your partner. Furthermore, listening to their perspective without interrupting and judging is essential.

2. Address Resentments and Grudges

Resentments and grudges can be considerable obstacles to repairing a relationship. They consume the couple’s energy, causing each person to behave negatively toward the other. Speak with your partner and address the underlying issue. Express your hurt, and empathize with your partner. The goal is to forgive and let go of your resentment so you can build trust again.

3. Work on Intimacy

Rekindling the romantic passion and bonding with your partner requires intimacy. You need to rekindle the physical, emotional, and intellectual connection. Schedule quality time with your partner to create lasting moments. Share your interests; explore similar hobbies and activities together. Your relationship will strengthen, and you’ll feel closer together.

4. Practice Positive Reinforcement

It’s easy to focus on the negative aspects of a relationship, which can be destructive. Rather than dwelling on what your partner lacks, practice positive reinforcement. Encourage your partner when they’re doing something right, and express your gratitude and appreciation when you’re happy with something they’ve done. Praise their effort so that they feel recognized and valued.

5. Seek Counseling

Suppose you’re struggling to implement these relationship repair strategies, or you and your partner are coming up against the same problems. In that case, it may be time to seek counseling. A counselor can assist in identifying the root causes of issues, mediating discussions, and developing an action plan tailored to your specific relationship.

6. Give Each Other Space

Space and independence are essential in any relationship, and after an argument or falling out, giving each other space can give you both some breathing room. Everyone deals with disagreements and difficulties differently, and some people need more time than others to reflect and recharge. Taking some time to yourself can help you clear your mind and reboot.

The most important thing you can do for your relationship is nurture and care for it in tough times. You can rebuild and strengthen your partnership with time, effort, and these repair strategies. Remember that every relationship has its ups and downs, but with a commitment to each other and a willingness to work through difficulties, you and your partner can come out stronger than ever.

Seek Relationship Repair Counseling at Insight Into Action Therapy

At Insight Into Action Therapy, we provide evidence-based approaches tailored specifically to our clients and their unique needs. Our counselors have experience helping clients move beyond destructive patterns that get in the way of successful relationships. We use cognitive-behavioral therapy techniques to identify triggers, change behaviors, build better communication skills, and foster positive interactions.

Our goal is to empower individuals and couples through greater self-awareness so they can make informed decisions about their relationships and reach meaningful resolutions. We believe everyone can grow personally when given the right tools and environment. At Insight Into Action Therapy, our professionals strive to create an inviting space where clients feel safe enough to open up and explore complex issues or be vulnerable without judgment or criticism. Call 703.935.8544 today or fill out our online form to learn more about how we can help you.

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Good Nights Lead to Good Days

By Dr. Johnny Pierce

“Good day” is typically how I greet someone, regardless of the time of the day. My intention in the greeting is to wish goodness throughout the day rather than a specific timeframe. What makes a day good? That’s difficult to determine, but I imagine a good day features some combination of productivity, rest, nourishment, and relaxation. I propose that it is difficult to have a good day without a good night.

I believe sleep is the foundation and marker of a good night. Lack of sleep has adverse effects for the body and brain. Without sleep, our moods faulter, our limbs ache, and a good day is far from reach. Our culture has opted to mitigate these realities with coffee, energy drinks, and pain relievers. Unfortunately, these Band-Aids have their own drawbacks, in many cases exacerbating the initial issue of missing sleep.

What makes a good night? You have probably heard 6-8 hours of sleep is sufficient. It runs a little deeper than that. Sleeping 6-8 hours does not ensure that you feel rested. If you find yourself still feeling tired when you wake up, your sleep quality was poor. Sleep studies and special tracking devices have drawn greater attention to sleep quality. Your sleep quality is tied to your sleep hygiene. Sleep hygiene is determined by how well your sleeping environment facilitates rest. Reading, eating, viewing entertainment (via television, computer, tablet, or smartphone), and socializing (texting, talking on the phone, etc.) in bed all produce poor sleep hygiene. Having a cluttered space can also negatively impact sleep hygiene due to triggering anxiety around tidying up.

Creating a good night will set the stage for a good day. Some easy to implement changes you can make this evening include:

Winding down: wrap up stimulation (entertainment, socializing, etc.) a half hour to an hour before you would like to go to sleep. Doing so signals your mind and body that the day is ending, and rest is near. During that time, clear your sleeping space of any clutter, select what you will wear for the next day and plan breakfast (reducing anxiety about the morning).Clearing your mind: using a pen and pad, attempt to free yourself of heavy thoughts. This could mean journaling or simply making bullet points of things to address tomorrow. Doing so on paper keeps you away from stimulating screens like your computer, tablet, or phone. It also allows you to assert some control over the items. Once they are on paper, they are not so big.Release the day: you have reached the end of another day. Experiment with taking a shower before bed or putting your phone on Airplane mode. The shower could symbolize washing the day away. Airplane mode will prevent any last second calls/texts that might keep you up. Meditation/mindfulness practices are additional methods of letting the day go.

Another phrase I use often is “Sleep well when you go.” I hope these tips help you have a good night and a good day. Be well.

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How Does Anxiety Affect Your Body?

Anxiety is a natural response to stress, but it can seriously impact your life when it becomes overpowering or happens without provocation. Anxiety symptoms can be distressing and overwhelming, causing severe harm to the body and leading to health problems. Fortunately, professional mental health treatment can help you overcome it and live a better life.

If you notice anxiety symptoms, turn to Insight Into Action Therapy. We provide evidence-based anxiety treatment, including cognitive-behavioral therapy (CBT) and mindfulness techniques. Don’t let anxiety control your life. Contact us at 703.935.8544 today to start feeling better.

How Does Anxiety Affect Your Body?

Anxiety can impact every system in the body, from the central nervous to the digestive system. Different types of anxiety disorders can result in various physical or psychological symptoms, such as muscle tension, headaches, and mood disorders. Long-term anxiety can lead to persistent physical distress that seriously affects your health if left untreated. Anxiety can affect bodily systems in the following ways:

Cardiovascular System

Anxiety can have adverse effects on the cardiovascular system, including:

Increased heart rate – When you feel anxious, your body experiences a rush of adrenaline which causes your heart to beat faster. This can be dangerous for those with heart conditions or high blood pressure.Increased blood pressure – Adrenaline also causes blood vessels to constrict which increases blood pressure. This can strain the heart and increase the risk of hypertension or stroke over time.Chest pain – The feeling of a tight, squeezing sensation in the chest can be a symptom of anxiety, but it can also mimic the feeling of a heart attack. If chest pain is severe or persistent, it’s essential to see a doctor immediately to rule out any serious heart issues.

Anxiety symptoms may also include sweating and nausea caused by rapid heart rate, increased blood pressure, and tense muscles.

Respiratory System

Anxiety can affect the respiratory system in the following ways:

Rapid, shallow breathing – While experiencing anxiety, people often breathe quickly and shallowly. This type of breathing, hyperventilation, can lead to lightheadedness and fainting.Chest tightness – Anxiety can cause discomfort and tightness in the chest, worsening breathing difficulties. This sensation can feel like an anxiety attack and increase panic, creating a vicious cycle.Difficulty taking deep breaths – When anxious, taking slow, deep breaths can feel difficult or impossible. This makes it harder to relax the body and mind.

Learning deep breathing techniques can help alleviate these issues. However, if you experience chest tightness, seeking medical care immediately can rule out the possibility of serious cardiovascular problems.

Digestive System

Anxiety can have a significant impact on the digestive system. For instance:

Stress hormones released during anxiety can divert blood flow away from the digestive system, decreasing digestion efficiency.The nervous system and digestive system are closely linked, so feelings of anxiety can stimulate nerves in the gut and cause stomach pain, nausea, or diarrhea.Chronic anxiety may increase inflammation in the gut and alter the balance of bacteria, which can contribute to conditions like irritable bowel syndrome or acid reflux.Appetite changes are common, and people may experience a decreased desire to eat or increased cravings for unhealthy comfort foods.

Managing anxiety and stress levels can help improve digestive health and reduce unpleasant physical symptoms. Relaxation techniques, therapy, and medication are all options to explore for anxiety relief.

Brain and Nervous System

Anxiety is a normal part of life, but it can become overwhelming and severely impact the brain and nervous system. Anxiety causes the release of hormones such as cortisol, epinephrine, and norepinephrine that act on the brain to increase alertness and arousal to prepare for potential danger or threat. This heightened state can cause physical symptoms such as:

Increased heart rateSweatingTremblingFatigue

It may also cause mental symptoms such as:

Racing thoughtsAvoidance behaviorsDifficulty concentratingInsomnia

Prolonged anxiety can lead to hyperactivity of the sympathetic nervous system, making it difficult for the body to relax even when no danger exists. Anxiety can also affect other brain areas such as the hippocampus, which controls memory and learning. Chronic stress has been linked to shrinkage in this area which may lead to difficulty remembering details or recalling information.

Seek Treatment for an Anxiety Disorder at Insight Into Action Therapy

Anxiety can affect your body in various ways, leading to severe health problems if left untreated. If you notice anxiety causing physical symptoms and interfering with your daily life, getting help is crucial. Insight Into Action Therapy provides evidence-based anxiety treatment to help you learn coping strategies and relaxation techniques to control your anxiety. Our counselors can answer your questions and build a treatment plan based on your unique needs. Contact us today at 703.935.8544 or fill out our brief online form to start the journey toward better physical and mental health.

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How to Repair Broken Trust in a Relationship

Trust is essential for any relationship to succeed. When it comes to broken trust in a relationship, it can be challenging to repair the damage and rebuild the bond. Fortunately, you can take steps to fix your relationship and restore the lost trust.

At Insight Into Action Therapy, we understand that relationships can be complex and require work to maintain. That’s why we strive to provide couples counseling and therapy services to those in Northern Virginia that can help with the relationship repair process. Reach out today at 703.935.8544 for professional support from our team of experts.

What Causes Broken Trust In a Relationship?

Several different issues can cause broken trust in relationships. Sometimes, it may stem from a need for more communication or understanding between the two partners. In other cases, it could be due to hurtful words or actions that were said or done without thought. Unmet expectations can also lead to problems with trust in relationships when one individual feels let down. In addition, infidelity and dishonesty are clear-cut causes of broken trust. Finally, unresolved trauma or past experiences can cause individuals to struggle with trusting their partner in the present day.

How to Fix a Relationship After Trust Is Broken

You might wonder what to do when someone breaks your trust, or you break your partner’s trust. Relationship repairs are possible with hard work, commitment, and patience. Couples can use the following methods to rebuild trust and strengthen their relationship.

Take Responsibility for Actions

The first step in repairing a damaged relationship is taking responsibility for your actions. You must accept that you were wrong or have done something wrong for the other person to open up and talk about what happened. Acknowledge your mistakes and apologize sincerely without making excuses or blaming anyone else. Accepting accountability can set the tone for the conversation and show your commitment to making things right again.

Be Open and Honest

Once you’ve taken responsibility, you must be open and honest with each other about how you feel. Talk about what broke the trust and how to rebuild it. Be willing to listen to each other’s point of view and share yours without getting defensive or blaming each other for the situation. You should also try not to get too emotional during this conversation, as it can make it more difficult for both of you to communicate effectively and find the best solution.

Find Solutions Together

The last step in repairing a damaged relationship is finding solutions together that work best for both of you. If one person takes all the blame, it won’t be productive because they will resent their partner even more than before. Instead, come up with solutions together that will help rebuild trust between both parties while also addressing any underlying issues that may have caused the situation in the first place. These solutions could include setting boundaries, spending more time together, or seeking professional help.

Rebuilding trust isn’t always easy, but it is possible if both partners are willing to put in the effort required. By taking responsibility for actions, being open and honest, and finding solutions together, you can restore trust so your relationship can progress.

Get Relationship Repair Help at Insight Into Action Therapy

At Insight Into Action Therapy, our team of compassionate and experienced professionals provides couples counseling and therapy to facilitate the relationship repair process. We understand that relationships can be complicated and often require extra support. Our family-oriented approach focuses on understanding each individual’s needs and helping the couple build a stronger bond through enhanced communication skills and problem-solving techniques.

We understand that relationships are unique, so we take the time to get to know our patients personally before creating a tailored treatment plan that best meets their needs. Our goal is to help couples identify areas of improvement, learn how to work together more effectively, and foster healthier relationships.

Our supportive environment, evidence-based approaches, and commitment to your overall well-being provide a safe space for you to take an active role in your healing. Reach out today at 703.935.8544 to start your path toward a better relationship.

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Is There a Link Between Social Media and Anxiety?

Social media has become an integral part of modern life. However, it can also be a source of stress and anxiety for many people. Understanding the link between social media and anxiety may reduce its impact on mental health and prompt individuals to seek treatment that promotes overall wellness.

At Insight Into Action Therapy, we proudly offer anxiety treatment and specialized mental health care services to individuals in Northern Virginia. Our highly trained therapists are passionate about providing a safe space for people with anxiety to explore their feelings and make meaningful progress. Call 703.935.8544 today to learn more about how we can provide the tools and resources necessary for healing.

Social Media’s Impact On Mental Health

Research has shown a connection between social media use and anxiety levels. Studies have found that people who spend more time on social media are more likely to experience the following:

Feelings of lonelinessDepressionStressSuicidal thoughts

People compare themselves to others online and feel like they should be living up to specific standards set by their peers. Some studies have also suggested that the amount of time spent on social media can lead to feelings of isolation and disconnectedness from others in real life.

Social media may also contribute to anxiety because it simultaneously exposes us to large amounts of information. It’s easy to become overwhelmed with processing all the data we receive from our feeds and news outlets, leading us to get lost in a cycle of fear-mongering news stories or worrying about what our friends are doing or saying online. Additionally, cyberbullying is a real threat on social media platforms, increasing anxiety levels for those targeted.

Dopamine Levels with Social Media and Anxiety

The connection between dopamine levels, social media use, and anxiety is complex and multifaceted. Dopamine is a neurotransmitter that plays a vital role in reward-driven behavior, motivation, and pleasure; it produces feelings of happiness, satisfaction, and well-being. Social media use increases dopamine production due to the reward of engaging with others on platforms such as Instagram or Facebook. However, this dopamine surge can also lead to feelings of anxiety if users become overwhelmed by posts or struggle to keep up with the latest trends.

Ways To Reduce Social Media Anxiety

If you find yourself feeling anxious because of your use of social media, there are several steps you can take to reduce its impact on your mental health.

Limit Your Exposure

It’s essential to monitor how much time you spend on social media and what content you view. Try only following accounts that make you feel good rather than overwhelmed or anxious. Set timers to determine how long you spend scrolling through daily feeds.

Take A Break

If you find yourself getting overwhelmed by all the information, taking a break from using social media might be beneficial for reducing your anxiety levels and helping you focus better on other activities in life. Taking regular breaks from using apps such as Facebook and Twitter can reduce your reliance on them and give you some quality time often needed for relaxation and destressing.

Talk About It

Talking about how you’re feeling with friends or family is an important step when dealing with any mental health issue, including social media use and over-exposure. Understanding why one feels anxious in these situations can help you take appropriate steps to reduce anxiety and resolve issues.

While there is undoubtedly a link between social media use and anxiety levels, it doesn’t mean one must stop using these platforms entirely. Individuals can maintain a healthy relationship with digital technology by following the simple tips above.

Get Anxiety Treatment at Insight Into Action Therapy

Insight Into Action Therapy offers comprehensive mental health care and substance use disorder treatment to people in Northern Virginia. Our experienced team of therapists, counselors, and medical professionals provides personalized, compassionate care tailored to your individual needs.

Whether you’re struggling with anxiety, depression, or any other issues related to mental health and substance use disorders, we can help. Our evidence-based treatment methods address the root causes of anxiety and can equip you with the skills needed for long-term recovery. If you’re ready to start on your path toward healing, contact us at 703.935.8544 today.

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