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According to the Center for Homeland Defense and Security there have been 138 recorded school shooting incidents in 2022 so far**. If you are raising school-aged children you’ve probably encountered parental and child anxiety surrounding the topic of school shootings. A challenge the current generation of parents are facing is that their children are most likely going to hear about devastating events like school shootings, one way or another. When scary things happen, children depend on the adults in their life for knowledge and comfort. This can be difficult for parents to navigate when attempting to protect children from topics that can potentially cause discomfort, anxiety,or even trauma. Along with parents’ concerns for their child’s safety, they must consider their child’s anxiety. You might wonder how you should talk to your children about these occurrences or whether you should even bring it up. You may be concerned about what your child has heard, what kind of media they are consuming, what their perceptions on school shootings are, and if they are struggling with stress, anxiety, PTSD, etc. School shootings and gun violence may seem like an inappropriate topic to bring up to children, but chances are your child has already heard or seen things relating to the topic. Additionally, children may sense a parents avoidance of the subject and gather that it is something too horrible to talk about. Addressing the issue directly with your child allows you the opportunity to assess what your child has been exposed to, their thoughts or perceptions, mistaken beliefs, and emotions towards the topic of school shootings. This will also allow you to consider what steps you need to take based on your child’s personal experience. Children are extremely resilient, but taking steps to ensure your child is processing this information in a productive and healthy manner can help protect from or mitigate symptoms of anxiety, trauma, & PTSD. When having a discussion with your child about a school shooting or other tragic events, make sure your child feels they are in a comfortable and safe place. If they express they are uncomfortable talking about school shootings or refuse to engage, respect their wishes and let them know they can come to you if they have any questions or change their mind.
    Step one: Take the time to talk to your child in a safe and comfortable setting for them. Step two: Ask your child if they heard anything about the school shooting and allow them to explain to you what they have heard, their perceptions, beliefs, or misconceptions about school shootings. If there is anything that you may need to explain or correct, do so respectfully. Step three: Provide your child with the time to freely ask questions and take the time to answer them. Make sure to explain at a developmentally appropriate level and remember that avoiding answering a child’s questions can cause more anxiety for the child. Step four: Explain to your child that the world is mostly a safe place, but sometimes one person can make a bad decision and that is why schools take precautions to prevent school shootings everyday. Step five: Check in with your child to see if they have any more questions about what was explained and report any remaining concerns. Brainstorm with your child on possible things you could do to make them feel safer and to mitigate child anxiety. It is just as important for parents to check in and take care of themselves too in order to be able to better help their children and model a healthy coping for their child. Parents can monitor their child for signs of anxiety, trauma, or PTSD. Parents should look out for signs of stress, anxiety or changes in typical behaviors. The American Psychological Association reports that behavioral and emotional changes in children and adults are normal in response to a traumatic event such as a school shooting. Children can experience a wide range of emotions such as fear, grief, anger etc. They may display behavioral changes such as difficulty sleeping, change in eating patterns, difficulty concentrating and more. These changes typically begin to fade from 4-6 weeks ***.  If parents find that their child is struggling behaviorally or emotionally they should take time to talk to them and allow them to freely express their thoughts and feelings. Identifying coping skills that would work best for them to utilize when they feel anxious, angry, sad etc. could be helpful for the child to have a plan. Effective coping skills can include things like going for walks, talking to a trusted adult, breathing exercises, or asking for a break.  If parents find that behavioral and emotional changes are significantly impacting the quality of the child/family’s life or have not subsided after 4-6 weeks it may be a good idea to seek out a therapist to help. Utilizing a mental health professional can help the child and the family better cope with significant symptoms of anxiety, trauma and PTSD. 
 Citations: ** 	“View Chart.”  Incidents by Year , https://www.chds.us/ssdb/view-chart/?chartid=8.  ***	“Helping Your Children Manage Distress in the Aftermath of a Shooting.”  American Psychological Association , American Psychological Association, https://www.apa.org/topics/gun-violence-crime/shooting-aftermath.  

How to Talk to Your Children About School Shootings

Procrastination is a common issue that many people struggle with, and for those dealing with anxiety, it can feel like an endless cycle. Anxiety can make tasks seem overwhelming, leading to avoidance, which then causes more stress and anxiety, continuing the loop. Understanding the link between anxiety and procrastination is key to breaking the cycle and moving forward productively. In this blog, we will discuss how anxiety contributes to procrastination, provide actionable tips to manage it, and explore how therapeutic techniques such as Cognitive Behavioral Therapy (CBT) and Neurofeedback can help. 

 The Connection Between Anxiety and Procrastination Procrastination is caused by negative emotions towards any given task. This can be surprising because most people associate procrastination with personal flaws when it is simply an avoidance of negative emotions. Anxiety often triggers procrastination when individuals feel overwhelmed by the pressure of tasks. The fear of failure, the need for perfection, or the uncertainty surrounding a project can cause someone to avoid starting the task altogether. Procrastination then becomes a temporary escape from the anxiety-inducing task, but it ultimately results in increased stress and self-doubt, reinforcing both procrastination and anxiety. Signs that anxiety is fueling your procrastination include: Feeling paralyzed by tasks that seem too difficult or overwhelming. Waiting until the last minute to complete important tasks. Avoiding tasks that cause uncertainty or discomfort. Constantly feeling stressed about deadlines but not being able to start. 

 Actionable Tips to Manage Anxiety-Fueled Procrastination 1. Identify Emotional Triggers
 The first step in managing procrastination is to identify the emotion behind it. Are you feeling anxious because the task seems too large, too complex, or unstructured? Once you know the cause, you can counter it. For instance, if a lack of structure is making you anxious, break down the task into clear, organized steps. If it feels too difficult, start with the easiest part or gather more information to make it more manageable. 2. Break Tasks into Smaller Steps
 One of the best ways to tackle procrastination is to break large tasks into smaller, manageable steps. Completing these smaller steps gives you a sense of progress, reducing anxiety and making the overall task feel less daunting. 3. Set Realistic Goals and Expectations
 Perfectionism often fuels procrastination. Set achievable, realistic goals that allow you to make steady progress without the pressure of perfection. Accept that mistakes are a normal part of any process, and focus on completing tasks rather than making them flawless. 4. Practice Time Management
 A structured routine can help alleviate anxiety by breaking the day into manageable chunks. Use time management techniques like the Pomodoro method, which involves working in short, focused intervals with breaks in between. This not only helps you stay focused but also reduces the stress of juggling multiple tasks. 5. Develop Self-Compassion
 Be gentle with yourself when things don’t go as planned. Negative self-talk increases both anxiety and procrastination. Recognize that everyone struggles with delays at times, and instead of dwelling on your setbacks, focus on what you can do to move forward. 6. Limit Distractions
 Distractions are especially tempting when anxiety kicks in. Instead of using distractions to escape your anxiety, focus on what will help you alleviate anxiety. Create an environment that minimizes distractions by turning off notifications, working in a quiet space, and setting clear boundaries for social media use during work hours. This will help keep your focus on the task at hand. 
 

 Therapeutic Approaches to Managing Anxiety-Fueled Procrastination Sometimes, anxiety-fueled procrastination is so deeply ingrained that it requires professional support. Here are two therapeutic approaches that have proven effective in treating anxiety and procrastination: Cognitive Behavioral Therapy (CBT)
 CBT is a widely used therapeutic approach for managing anxiety. It helps individuals identify and challenge negative thought patterns that contribute to both anxiety and procrastination. By reframing unhelpful thoughts (e.g., “I’ll never finish this task” or “I’m not good enough”), CBT teaches individuals to break the mental barriers that prevent them from starting or completing tasks.
Through CBT, individuals also learn coping strategies to manage anxiety more effectively, such as deep breathing, mindfulness, and problem-solving techniques. These tools can reduce the overwhelming feelings that fuel procrastination and make it easier to approach tasks with a clear and focused mindset. Neurofeedback  Neurofeedback therapy is a brain-training technique that helps individuals learn how to regulate themselves through EEG biofeedback. Anxiety can be impacted by maladaptive EEG  patterns. By monitoring EEG patterns, neurofeedback helps train the brain to maintain a calmer state, allowing individuals more flexibility to manage how they feel in healthier ways.
This intervention can be particularly helpful for individuals whose anxiety disrupts their ability to stay focused or who experience frequent procrastination due to high levels of stress. Over time, neurofeedback therapy can promote better concentration and reduce the need for procrastination as a coping mechanism. 
 
 Conclusion Anxiety and procrastination often go hand-in-hand, making even simple tasks feel impossible. By understanding the connection between these two challenges and using actionable strategies to address them, individuals can start breaking the cycle of procrastination. For those who need additional support, therapeutic interventions such as CBT and Neurofeedback offer powerful tools to help manage anxiety and improve focus. If you or a loved one is struggling with anxiety-driven procrastination, reaching out to a mental health professional can make a significant difference. At Heritage Counseling & Consulting, we offer personalized support to help you overcome anxiety and procrastination. To learn more, contact us at 214-363-2345 or visit our website for more information about our counseling services. 

How Anxiety Can Fuel Procrastination: Tips for Overcoming the Delay

In today's digital age, social media has become an integral part of our lives, offering opportunities for connection, communication, and community. However, for individuals struggling with their mental health, the presence of social media can exacerbate feelings of unease and isolation. Individuals struggling with varying degrees of social anxiety can be particularly impacted. Understanding the impact of social media on social anxiety is crucial for finding balance and promoting mental well-being in the digital era. 



 Understanding Social Media's Role Social media serves various functions: it’s a place for social interaction, a source of news, a platform for self-expression, and even a tool for professional networking. The ability to stay connected with loved ones, especially during times of physical distancing, has been invaluable. Moreover, social media can foster a sense of community and belonging, providing support networks for individuals with shared interests or experiences. However, the pervasive nature of social media can also lead to negative outcomes. Constant exposure to idealized representations of others' lives can foster feelings of inadequacy and low self-esteem. Additionally, the pressure to maintain an online persona can be overwhelming, contributing to anxiety and stress. 


 Social Media and Mental Health: The Downside The relationship between social media use and mental health is complex. Here are some ways in which social media can negatively impact mental well-being: Comparison and Self-Esteem: Highlight Reels:  Social media platforms are often a highlight reel of people's lives, showcasing successes, vacations, and celebrations. This can lead to unhealthy comparisons, where individuals feel their own lives are less fulfilling or successful. Body Image Issues:  Platforms like Instagram can amplify body image concerns, particularly among adolescents and young adults. The proliferation of filtered and edited photos sets unrealistic beauty standards. Anxiety and Depression: Fear of Missing Out (FOMO):  Seeing friends and acquaintances participating in activities or events can create a sense of exclusion and loneliness. Cyberbullying:  Online harassment and bullying are significant issues, particularly for younger users, leading to increased anxiety, depression, and even suicidal thoughts. Addiction and Sleep Disruption: Screen Time:  Excessive use of social media can lead to addiction, where individuals feel compelled to check their accounts constantly, disrupting daily activities and productivity. Sleep Problems:  The blue light emitted by screens can interfere with sleep patterns, and the habit of checking social media before bed can delay sleep onset. 



 The Impact of Social Media on Social Anxiety Social anxiety, also known as social phobia, is characterized by an intense fear of social situations and interactions. Individuals with social anxiety often experience overwhelming worry about being judged, embarrassed, or humiliated in social settings. These fears can significantly impair daily functioning and quality of life, leading to avoidance of social situations and isolation from others despite having a desire to be social. Social anxiety, like most mental health issues, can be experienced at different levels of intensity and can coexist with general anxiety. 
 While social media platforms offer opportunities for connection and networking, they can also amplify feelings of social anxiety for some individuals. The constant comparison to others, feeling left out, and pressure to present a curated and idealized version of oneself online can contribute to feelings of inadequacy and insecurity. Moreover, the anonymity and perceived anonymity of online interactions may exacerbate social anxiety symptoms, as individuals may fear negative judgment or rejection from others in virtual spaces. 
 The culture of "likes," comments, and followers on social media platforms can create a sense of validation and self-worth tied to external factors, leading individuals to seek approval and validation from others online. However, this reliance on external validation can perpetuate feelings of insecurity and dependence on others' perceptions, further fueling social anxiety symptoms. The constant accessibility of social media can exacerbate feelings of social comparison and inadequacy, as individuals may feel pressured to maintain a certain image or persona online.

 Furthermore, the nature of social media can blur the boundaries between online and offline interactions, making it challenging for individuals with social anxiety to disconnect and engage in meaningful face-to-face interactions. Social media can also offer a less threatening form of socialization for some and become an easy escape from socializing in person which can be perceived as higher risk or more anxiety-provoking. This can make it harder for individuals to work on improving their social anxiety. The constant accessibility of social media can exacerbate feelings of social comparison and inadequacy, as individuals may feel pressured to maintain a certain image or persona online. 





 Tips for Finding Balance Finding balance in the digital age requires the intentional and mindful use of social media. Here are some helpful tips for reducing or changing social media usage to alleviate social anxiety: Limit Screen Time: Set boundaries around the amount of time spent on social media each day. Designate specific times for checking social media and prioritize offline activities that bring joy and fulfillment. Curate Your Feed: Unfollow accounts that trigger feelings of inadequacy or comparison. Surround yourself with content that inspires, educates, and uplifts you. Practice Mindful Engagement: Be mindful of your intentions when using social media. Notice how certain posts or interactions make you feel and choose to engage in ways that support your mental well-being. Foster Real-Life Connections: Invest in meaningful face-to-face interactions with friends, family, and loved ones. Prioritize quality time spent offline, engaging in activities that foster connection and belonging.



 Conclusion If social media is significantly impacting your mental well-being, it might be helpful to seek professional guidance. Counseling can provide strategies to manage anxiety, depression, and other mental health issues exacerbated by social media use. At Heritage Counseling, our experienced therapists can help you navigate these challenges and develop a healthier relationship with social media. Remember, social media is just one aspect of your life. Finding a balance that works for you is key to maintaining your mental well-being in the digital age. For more information on how counseling can support you, contact Heritage Counseling at 214-363-2345 today. 


The Impact of Social Media on Mental Well-Being

There are various reasons to see a therapist even without a formal diagnosis. Struggling with adjustment and overall mental well-being in different phases of life is a common experience, particularly during times of significant changes and when social activities dwindle, such as during the winter blues. This blog aims to explore the reasons behind these slumps and offer practical tips to break free and rediscover joy. 




 Common Factors that Impact Mental Well-being Various factors can contribute to finding oneself struggling with mental health. Identifying the contributing factors is essential for developing targeted strategies to overcome these challenging periods. Here are additional reasons that might lead to maladjustment 
 Work Burnout Overwhelming workloads, tight deadlines, and a lack of work-life balance can contribute to burnout. When the demands of the job become too much, it's common to feel fatigued and demotivated. Relationship Strain Relationships are a huge contributor to our overall well-being. Tensions or challenges in personal relationships, whether with a partner, family member, or friend, can weigh heavily on one's mental health. Seasonal Changes Seasonal changes, particularly during the winter months, can be hard to adjust to. Some individuals will even experience seasonal affective disorder. The reduction in sunlight, reduced activity or socialization exposure may impact mood and energy levels. Lack of Social Interaction Humans are social beings, and a lack of social activities or meaningful connections can contribute to feelings of isolation and loneliness. Financial Stress Money concerns, such as debt, job insecurity, or unexpected expenses, can create significant levels of stress which can bleed into other areas of life Health Issues Physical health challenges or chronic conditions can affect mental well-being. Coping with pain or illness can be emotionally draining causing an individual to feel isolated as well. Unresolved Issues Lingering unresolved problems or unprocessed emotions, whether personal or professional, can create a constant source of stress and contribute to dysfunction in other areas of life. Life Transitions Major life changes, such as moving, starting a new job, or experiencing a significant loss, can disrupt one's sense of stability and lead to feelings of uncertainty. Negative Thought Patterns Chronic negative thinking or self-critical thoughts can perpetuate a cycle of low mood and self-esteem. Negative thought patterns have the potential to disrupt healthy functioning in any area of life. Unfulfilled Personal Goals Frustration or disappointment related to unmet personal or professional goals can impact overall life satisfaction.

 Recognizing the specific factors that contribute to overall dissatisfaction is the first step toward implementing targeted strategies for improvement. Addressing these issues head-on, whether through self-help measures or seeking professional support, can pave the way for a more positive and fulfilling mindset. 





 Tips for Improving Mental Wellbeing  Spend time outdoors Embrace the healing benefits of nature. Taking a walk or simply spending time outdoors can improve your mood. Exercise: Physical activity releases endorphins, promoting a positive mindset. Find an exercise you enjoy, whether it's a workout class or a leisurely stroll. Creative expression: Create a playlist of your favorite tunes, or engage in creating your preferred type of art. Creative expression and keeping yourself busy with hobbies can have a positive impact on your mood. Try New Activities: Engaging in creative activities can be refreshing and invigorating. Finding new things that you enjoy doing can improve your overall mood, decrease loneliness, and add better structure to your life. Limit Social Media: While social media has its benefits, excessive use can contribute to feelings of inadequacy. Set boundaries to protect your mental well-being. Prioritize Sleep: Quality sleep is foundational for mental health. Work on an improved bedtime routine and ensure you're getting sufficient rest. 




 When to Seek Professional Help While it's normal to face challenges in various stages of life, persistent feelings of sadness, anxiety, or disinterest in activities could signal a deeper issue. If these feelings persist for an extended period, seeking therapy can provide valuable support and strategies for managing overall adjustment, depression, or anxiety. 
 At Heritage Counseling, we offer various treatment options for a wide variety of mental health issues. Please call 214-363-2345 for more information on how we can help get you out of a funk and back to enjoying life to the fullest.  




 Conclusion Working on your mental health involves a combination of self-care practices and recognizing when professional help is needed. By incorporating these tips and being mindful of your mental well-being, you can navigate through difficult periods and rediscover the joy in everyday life. If the feelings of burnout continue, please don’t hesitate to reach out to Heritage Counseling at 214-363-2345 to get more information on how we can help.   

Reasons You Could Benefit From Seeing a Therapist Even If You Don’t Have A Mental Illness


 What is Imposter Syndrome Imposter syndrome is a cognitive distortion that can be described as the persistent inability to believe that one’s success is deserved or legitimately achieved as a result of one’s own effort or skill. This means that despite objective evidence and past experiences proving that an individual is more than capable, they continue to feel as though they are not. 
 The term  “imposter syndrome” was originally used to describe an experience unique to high-achieving women, but has since been discovered to apply to about 70% of the population. Imposter syndrome, ironically, is commonly experienced by high-functioning and high-achieving individuals. Imposter syndrome is an unhealthy way of thinking, not a diagnosable disorder. However, imposter syndrome is associated or co-morbid with mental health issues like  depression  and  anxiety  because of the effects of negative thought patterns.  



 Symptoms of Imposter Syndrome  Individuals dealing with imposter syndrome feel like frauds even with evidence proving their capabilities. They often disregard the evidence and look for external factors to attribute their successes to. They may blame it on luck, timing, blending in well, or even decide that the accomplishment must not have been that hard to achieve if they were able to pull it off. The general symptomology of imposter syndrome can look like:
 Fear of eventually being discovered as a fraud or incapable  Feeling shame to a high degree when a mistake is made Sensitivity to corrections or constructive criticism Inability to accept objective evidence as confirmation of capability or expertise Downplaying expertise or skill Experiencing low self-confidence, anxiety, or depression as a result of negative thought patterns or beliefs (cognitive distortions)* 


 Types of Imposter Syndrome Dr. Valerie Young has established 5 imposter types that you can find below. Dr. Young’s  TED Talk  may be a good watch for those looking to learn more about and work on imposter syndrome.
 The 5 types of imposter syndrome The perfectionist: This type believes that the process and outcome must be perfect. If it is anything short of perfect they believe that they must be an imposter or fraud because of their perfectionistic beliefs The Expert: The expert type feels that they must know everything there is to know about a given subject or else they would be a fraud. They feel that since there is more they could learn they couldn't be an expert. It is important to keep in mind that this is not realistic as there will always be more you could learn. The Natural Genius: That natural Genius type feels that they must be a fraud because a certain skill doesn't come naturally to them. They think negatively about themselves because it took practice or hard work to get somewhere. The Soloist: The Soloist feels like an imposter if they have to ask for help along the way. They believe in order to be competent they must handle it all on their own. The Super Person: The Super Person believes that they must be the hardest working person or most successful person. If they do not achieve the highest level or work harder than everyone else they believe themselves to be a fraud.** 


 How to Treat Imposter Syndrome  Many people who experience imposter syndrome might feel the need to work harder until they feel like they are capable. Since objective evidence doesn’t do much for these individuals, working harder won’t change anything. In fact, feeling anxious because of imposter syndrome can cause you to overwork or overprepare, which then perpetuates the cycle of believing you wouldn't have succeeded if you hadn’t done all that extra work. Relying on praise for good work will only relieve the anxiety for a short period of time leaving one dependent on the next instance of praise to feel good again, creating another negative cycle. 
 As mentioned earlier, Imposter syndrome is not a diagnosable disorder, it is a cognitive distortion.  Cognitive distortions are defined as “faulty or inaccurate thought patterns, beliefs or perceptions”. Treating imposter syndrome requires a change of thought patterns rather than changing anything else about oneself. Here are some tips for managing imposter syndrome: 
 Acknowledge the imposter feelings and talk to trusted people about it. The more you share the more you will realize that others struggle with similar thoughts and feelings. Create a network of support in the areas of life where you struggle with imposter syndrome such as work or school Challenge your cognitive distortions. Ask yourself if there is any evidence supporting your beliefs about yourself, then think of the evidence that proves your ability After refuting negative thoughts or beliefs about yourself, replace them with positive beliefs about yourself. Make a list of your positive qualities if needed and go from there Catch yourself when comparing yourself to others. Accept that it isn’t possible to be the best at everything and that is true for everyone. Highlight your personal strengths rather than comparing yourself to other people’s strengths. This is the difference in thinking between those who struggle with imposter syndrome and those who don’t.*** 


 When to Seek Help A good indicator of whether you should seek counseling or not is determining if the issue is causing distress or impairment in any area of your life. Sometimes the symptoms resulting from imposter syndrome may cause difficulty or impairment in life areas such as work, school, or social life. If imposter syndrome is leading to other difficulties in your life such as low self-esteem, anxiety, performance issues, depression, or general dissatisfaction with an area of life, it may be a good idea to reach out to a counselor for guidance. Please call Heritage Counseling at 214-363-2345 for more information about counseling services for imposter syndrome and other mental health struggles.  








 Sources: * https://www.ncbi.nlm.nih.gov/books/NBK585058/ ** https://www.verywellmind.com/imposter-syndrome-and-social-anxiety-disorder-4156469 
*** https://www.healthline.com/health/mental-health/imposter-syndrome#overcoming-it 

What is Imposter Syndrome?

What are Intrusive Thoughts? Experiencing thoughts or images that seem to pop up out of nowhere and are difficult to stop thinking about can be a scary, but common occurrence. Some can experience minor intrusions while others experience great distress due to the content and persistence of the thought. Those who experience distress and discomfort often feel this way because they perceive the thoughts they are having as socially or morally unacceptable and this leads to negative perceptions or assumptions about themselves. Intrusive thoughts are defined by the APA as” mental events that interrupt the flow of task-related thoughts despite efforts to avoid them”. While minor intrusions are fairly common upsetting intrusions can become disruptive and cause a great deal of distress in the person experiencing them.
 Intrusive thought content can be violent, focus on an individual's fears, sexual or other things that seem socially or morally unacceptable. This can lead to individuals thinking that they want to carry out these thoughts, that they are morally corrupt, or carrying out compulsions to avoid fears. The truth about Intrusive thoughts is that they are just thoughts and do not reflect you or things that you want to do. If this were the case, you likely wouldn't consider them a problem or be distressed by them. Individuals can begin to experience upsetting and disruptive intrusions of significance after experiencing trauma or as a symptom of obsessive-compulsive disorder. However, they do not have to relate to a mental health disorder as they can occur on their own. 




 Examples of Intrusive Thoughts Experiencing intrusive thoughts can feel confusing or scary, or shameful for some. This can lead to one hiding these thoughts or isolating from others, often due to the belief these thoughts are unacceptable.  Everyone experiences intrusive thoughts at some point, while others will struggle more or even experience interference in their lives. Intrusive thoughts that are disruptive can include bizarre, socially unacceptable, or violent content. Most commonly they involve fears like forgetting something, humiliation, or self-doubt. Intrusive thoughts can be about anything really, but here are some examples of common intrusive thoughts: Contamination, germs, infections Sexual acts Violent acts Harming self or others Worry about doing things wrong or forgetting to do them Causing public humiliation 
 The most important aspect of intrusive thoughts to understand is that they are distressing or disruptive because you believe they are unacceptable or fear what they indicate about you. If you have no intention to act on these thoughts they are not a cause for alarm. 




 What Causes Intrusive Thoughts? The onset of intrusive thoughts can be connected to trauma or obsessive-compulsive disorder. However, intrusive thoughts can occur on their own without the presence of a mental disorder. Some can experience upsetting and disruptive intrusions of significance after experiencing a stressor or traumatic event or relate to obsessions, which lead to compulsions to avoid the undesirable or feared occurrence. 
 These intrusive thoughts often start becoming problematic when trying to place meaning and importance on them. People might worry about why they are having these thoughts, how they reflect on them as a person, and feel ashamed. This starts a cycle of shaming and working to “get rid of” the thoughts. Fighting with intrusive thoughts is extremely unhelpful and will only worsen the distress and anxiety experienced. The more you fight with the thoughts the more you are reinforcing the thoughts.  It’s also common to try to seek reassurance that the thoughts will not happen. While this might temporarily help you will eventually become reliant on reassurance for relief. The truth is that intrusive thoughts are just thoughts, they do not indicate desire, impulse, or reflect on character. Before we go over what to do to manage intrusive thoughts let's go over what not to do again. Don’t try to create meaning in the thought, engage with the thoughts, seek reassurance, or “fight” the thoughts.  



 How to Manage Intrusive Thoughts Effectively managing intrusive thoughts and the anxiety caused by them requires first, understanding there is no meaning to or implications about you associated with them. Second, is accepting them as just thoughts and letting them pass. The less attention and significance you give them the quicker they will fade away. 
 Tell yourself that these thoughts are what you're doing and they occur automatically Identify these thought patterns as “intrusive thoughts” rather than a part of yourself. They are separate.  Accept the thoughts and allow them to flow through, practice allowing time for them to pass Accept the thoughts and expect the thoughts might come back again Remind yourself that there is no urgency in getting rid of the thoughts Continue with your day as normal when the thoughts pass
 Some who experience a lot of anxiety relating to these thoughts may benefit from implementing relaxation techniques such as breathing exercises. Remember to stay calm and not engage with the thoughts. The less attention they get the quicker they pass. If you start to feel like areas of your life are being negatively impacted due to intrusive thoughts after utilizing these tips, it could be helpful to set up an appointment with a mental health professional to help manage your struggles with intrusive thoughts and other impacts it may have on you. 




 Conclusion Intrusive thoughts can be confusing and alarming when you first experience them. This can cause fear of them occurring again, struggling to find meaning behind them, wondering what they mean about you, and struggling with them to get rid of them as fast as possible. It's important to understand these thoughts are separate from you and focusing on them or struggling with them will only make them harder to deal with.  Accepting the thoughts and allowing them to flow through without rushing and placing little significance on them is key. If you find yourself struggling to manage intrusive thoughts or notice that it is impacting important areas of life, please reach out to Heritage Counseling & Consulting at 214-363-2345 for information on meeting with one of our amazing clinicians that can provide helpful guidance. 

What are Intrusive Thoughts and How Can We Manage Them?

CBT Therapy Cognitive Behavioral Therapy, CBT, is a treatment modality that helps individuals learn to identify unhelpful thought patterns that negatively impact their emotions and behavior. CBT is based on the theory that thoughts influence an individual's emotions, therefore influencing their behavior. Unhelpful or distorted thoughts cause negative emotions which ultimately impact how we behave and possibly lead to a variety of mental health struggles. Unhelpful thoughts can be spontaneous or automatic, making them challenging to identify or adjust. CBT focuses on identifying these negative thought patterns/ perceptions and replacing them with more objective or accurate thoughts. If you're looking for more information on Cognitive Behavioral Therapy click  here.  If you are having difficulty adjusting after a traumatic event or are the parent of a child who is, several different modalities of CBT focus on addressing trauma. 

 Childhood and Adult Trauma  Trauma is defined by the American Psychological Association as any experience that results in significant levels of fear, helplessness, dissociation, confusion, and other feelings that are disruptive to daily functioning. Traumatic events can be perpetrated by people (abuse, war, accidents) or naturally occur (death, earthquake, hurricane, etc.). The most important aspect of identifying a traumatic event is the individual's long-term reaction to said event. Two individuals may experience the same kind of trauma where one individual is unaffected, but the other experiences trauma responses or develops a trauma and stressor-related disorder. Immediate reactions can include shock or denial. Long-term symptoms can include emotional disturbances, flashbacks, difficulty with relationships, and physiological symptoms.
 Trauma can greatly impact a child’s mental well-being, but it can also have an effect on the child’s caregivers and family system. Addressing trauma symptoms individually and with the caregiver/family system simultaneously provides a well-rounded approach that can positively impact the child internally and externally. We like to work with parents and children individually until we reach a place where both the child and caregiver are ready for conjoint sessions. If you find that your child is experiencing emotional or behavioral difficulty after a traumatic event/events or your family system is having difficulty adjusting, finding a clinician that practices TF-CBT could be helpful.
 Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) is a treatment modality created for Children, adolescents, and their families who have experienced a traumatic event. TF-CBT was originally developed to treat children and adolescents who had experienced sexual abuse but is now used for treating many forms of trauma and abuse. TF-CBT helps children address traumatic events through processing, addressing unhelpful thoughts, and developing coping skills. One unique quality of TF-CBT is the parent training component involving the non-offending parent. This involves parents learning skills to effectively help their child during this difficult time and improve the parent-child relationship. 

 Trauma Focused CBT TF-CBT is a short-term treatment that usually consists of about 8-25 sessions. Trauma Focused CBT begins with individual sessions with the child and separate individual parenting sessions. After making some progress individually, the counselor will have joint parent-child sessions. Similar to CBT, individual therapy aims to improve negative thinking and behaviors as a reaction to trauma. TF-CBT is an evidence-based approach that has been compared to other treatment modalities like non-directive play therapy, Supportive therapy, and child-centered therapy and found to yield greater gains for the child and parents. There are three phases of TF-CBT which include: Stabilization, trauma narration and processing, and integration and consolidation. Within these stages are eight treatment components which can be remembered with the acronym  “Practice” P sychoeducation and parenting skills: teaching effective parenting skills and psychoeducation on child abuse and reactions to abuse. R elaxation Techniques: Teaching coping skills before processing trauma is prioritized so the child can experience the discomfort associated with that and apply that in day-to-day life. A ffective expression and regulation: Work on identifying, expressing, and managing emotional responses C ognitive coping and processing: Teaching the connection between thoughts, emotions, and behaviors  T rauma Narration and processing: Working on gradual exposure, recounting events, and processing unhelpful thoughts about the traumatic event I nvivo exposure: Gradual exposure to reminders of the traumatic event C onjoint sessions: Work on enhancing family dynamics including communication and sharing trauma narration with the caregiver. E nhancing personal safety and future growth: Educating the client on maintaining safety, healthy relationships, and managing future stressors. 
 Benefits of Trauma-Focused CBT Include: Processing grief Targetting maladaptive thinking Addressing emotional and behavioral responses Addressing symptoms of PTSD Strengthening interpersonal and coping skills Strengthening parenting skills Strengthening the parent/caregiver-child relationship skills Improve strained relationships 

 Trauma-Focused Therapy at Heritage Counseling Trauma can be hard to navigate on your own. At Heritage Counseling & Consulting, we have a dedicated team of clinicians trained in a wide variety of treatment modalities that can help treat and manage trauma. Cognitive Behavioral Therapy is a treatment that has proved very effective for the treatment of trauma and one that Heritage finds extremely beneficial to clients. If you or someone you know has experienced a traumatic event or has a traumatic response in any way, please reach out to Heritage Counseling and schedule a consultation at 214-363-2345. Our talented administrative team will discuss your unique situation with you and pair you with an experienced clinician that is fit for your needs. Cognitive Behavioral Therapy is a great non-invasive treatment option for trauma, so please call reach out to Heritage Counseling for more information.  

Cognitive Behavioral Therapy for Trauma  

What is social anxiety? Anxiety has become a prominent topic in today’s world. Social anxiety is a specific type of anxiety that involves a fear of social situations where an individual could experience embarrassment or scrutiny from others.* Social anxiety can occur when an individual is engaging in social interactions, being observed, performing, etc. Some individuals may fear displaying symptoms of social anxiety such as blushing, trembling, stumbling over words, and experiencing judgment as a result. Experiencing some social anxiety can be normal given the changes in socialization since the COVID-19 pandemic. However, if social anxiety is distressing enough to negatively impact your career, relationships, family, etc., you may be dealing with social anxiety disorder.** 
 What are the causes of social anxiety? Social anxiety can be difficult to pinpoint one exact cause. There can be a variety of factors that trigger or make individuals more susceptible to experiencing social anxiety or developing a social anxiety disorder. A common contributor that people experience present day is socialization-related changes during the COVID-19 pandemic. Social anxiety can arise out of a childhood history of shyness or a specific stressful event/humiliating experience. Examples can include bullying, undesirable performance experiences, etc. Social anxiety can also develop over time due to a gradual accumulation of life experiences. Onset during adulthood can be attributed to a stressful event or sudden lifestyle changes such as marrying into a different social class, being promoted at work, divorce, or dating again after a period of not doing so. While there may be a variety of contributors to the development of social anxiety, managing symptoms is what’s most important.*** 

 What are the symptoms of social anxiety? You may wonder what the actual symptoms of social anxiety are and how they present. Symptoms of social anxiety can be psychological or physical. Symptoms may also differ in severity or presentation based on the situation or setting. Some situations/environments may elicit more or less severe symptoms, or different symptoms altogether. Some common symptoms of anxiety include: Feeling nervous or fearful Avoidance of social situations Avoiding eye contact  Sweating Shaking Fidgeting Panic attacks Nausea or digestive issues Chest Pains 
 Tips to help manage social anxiety  When experiencing anxiety, our body goes into fight or flight mode. This means the body is releasing stress hormones. Our bodies respond by changing the functioning of bodily systems. This can be seen in an increased heart rate, immune response changes, and digestive changes. The body does what it can to conserve energy to use towards possible threats. However, experiencing stress responses long-term can lead to physical health concerns. Learning how to manage social anxiety for your mental and physical health is important.**** 1. Plan out small steps to practice gradual exposure to anxiety-provoking social situations. Some individuals with social anxiety feel that they must either turn down an invitation or be present for the entirety of the event. If attending social gatherings is something that is anxiety provoking for you, breaking that up into steps could look like this: Step 1: accepting an invitation, step 2: plan an amount of time that you will stay, step 3: follow through on time limit, step 4: increase the amount of time spent at next invitation gradually. 2. Engage in breathing exercises when overwhelmed. There are lots of different guided breathing exercises available online. Next time you find yourself overwhelmed in social situations try to excuse yourself and follow a breathing exercise. One of our clinicians Betsy Ezell, often recommends the app “Breathwrk: Breathing Exercises”. 3. Try progressive muscle relaxation exercises. Muscle tension is the body’s natural response to anxiety-provoking situations. Following a PMR a guided video online can help block a stress response. 4. Use a grounding exercise like identifying what you can see, smell, hear, feel, and taste at the moment. 5. Practice thought-stopping and replacing with more helpful thoughts when overthinking. 6. If you're still struggling with managing social anxiety search for a counselor that you feel might be a good fit for you.


 Signs you should seek help for your social anxiety A good rule of thumb for determining if it is necessary to seek professional help is if the issue is causing you clinically significant distress. In short, this means that if one or more areas of your life (family, career, relationships, etc.) are impacted enough to cause distress in your life or the people around you it is clinically significant. With social anxiety, a good measure might be if you are experiencing enough distress in social situations to start avoiding them. Individuals with social anxiety disorder almost always experience social anxiety in social situations, although the degree of distress experienced may vary based on the situation. Social anxiety disorder can significantly impact the quality of life and health. If you find yourself avoiding social interactions to the point where you feel isolated, unable to take care of responsibilities, or strained relationships, it may be a good time to find a professional to help. Professionals can help you decide on several interventions, such as counseling, medication, neurofeedback, etc. Experiencing social anxiety in all or most social situations Avoiding situations, environments, or people due to distress even if you desire to be social Experiencing loneliness or isolation Inability to manage your responsibilities or complete necessary tasks Strain in relationships in any area of life Reduced satisfaction with one or more areas of life due to social anxiety If you or someone you know is looking for professional help with social anxiety, please give us a call at  214-363-2345  to get more information and schedule an appointment. Sources:
 * -  https://dictionary.apa.org/social-anxiety **-  https://health.clevelandclinic.org/how-to-overcome-social-anxiety/ 
 ***- “Diagnostic and Statistical Manual of Mental Disorders - the DSM-5.”  The DSM5 , https://www.thedsm5.com/the-dsm-5/.  ****https://www.medicalnewstoday.com/articles/326211 


Neghin Goudarzi

Neghin Goudarzi, M.S., LPC