In the fast-paced city of New York, it’s common at some point or another to experience feelings of anxiety and worry. For many women, anxiety is one of the most common reasons to seek women’s therapy. Anxiety can impact your life in profound ways. Some of the most frequent signs of anxiety include and are not limited to:

• Excessive worry
• Panic
• Overthinking
• Intrusive thoughts
• Perfectionism
• Imposter syndrome
• Difficulty sleeping/trouble relaxing
• Feelings of guilt
• Self-doubt
• Over-functioning/always doing more
• Lack of boundaries or guilt for setting them
• Anticipating the worst
• Procrastination
• Constantly seeking reassurance and outside validation

Anxiety that is left untreated, turns into an exhausting worry cycle that is incredibly overwhelming and at times even paralyzing. With the right support and focus, you can begin to worry less, reduce overthinking, and discover a sense of inner peace amidst the ups and downs of life.

Anxiety treatment options

To treat anxiety, it’s helpful to understand what’s happening inside your body and brain when you become anxious. Take for example the following scenario. Imagine you are going on a hike and you see a venomous snake on your path, chances are you will become quite anxious! When a person senses danger, a part of the brain called the amygdala produces an automatic and instant response. When we experience danger or when we believe there is a threat to our safety, our bodies go through a series of changes called the fight/flight/freeze response. Some of these protective bodily responses are the following:

• increase in heart rate and strength of heartbeat – enabling blood and oxygen to be pumped around the body faster
• increase in the rate and depth of breathing- helping maintain oxygen and carbon dioxide levels so you can run or fight
• increase in sweating- allowing the body to become more slippery, making it harder for a predator to grab you as well as to cool the body down
• muscle tension – in preparation for fight/flight, this can feel like aches, pains, trembling, or shaking.

Our bodies are designed to physically respond when we believe a threat exists. However, for some people, simply anticipating a mistake at work or hearing the words “performance review” can lead to immense anxiety and activation of the above automatic fight/flight/freeze response. Acknowledging your brain’s natural response to threats, be it social or physical, helps you generate greater self-awareness, self-compassion, and the insight needed to respond to your anxiety in more productive ways.

Treat anxiety by activating the relaxation response

To reduce anxiety levels, rumination, and excessive worry, start by engaging in techniques that produce a relaxation response. The relaxation response involves an active practice that helps promote a calming and relaxing state. When you engage in relaxation techniques, it decreases anxiety, reduces intrusive thoughts, and helps promote more flexible styles of thinking.

Practice diaphragmatic breathing

Deep breathing is a proven technique to downregulate the nervous system and help respond to heightened levels of anxiety. You can begin by inhaling slowly for four seconds and exhaling slowly for six seconds. You want to make sure you breathe in through your nose, filling up your belly, and exhaling deeply through your mouth. Try practicing this form of diaphragmic breathing when you’re already in a relaxed state so that it becomes easier to use the next time feelings of anxiety arise.

Grounding

Grounding is a powerful technique to manage symptoms of anxiety. It can also help shift your focus away from uncomfortable anxious thoughts, physical sensations, and worries, and instead toward the present moment. Grounding involves using all five of your senses to focus on the details of your present surroundings. The next time you’re feeling anxious try the 5-4-3-2-1 technique. Name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. If possible, try your best to notice the smallest of details that your senses pick up, as this helps effectively tune your attention away from anxiety and toward feelings of calm.

Therapy for anxiety: Seeking women’s therapy in NYC

When anxiety symptoms feel unmanageable, therapy for women in NYC, NY provides you with a supportive and caring space to work through these difficult emotions. Through a tailored treatment approach, therapy for anxiety will help you gain greater insight into how your past experiences may be contributing to your current anxiety. You’ll learn to identify and challenge anxious patterns in your thinking, reduce anxiety-producing triggers, and determine what may be maintaining your anxiety. Women’s therapy for anxiety will help you acquire practical and powerful techniques to promote deeper relaxation, greater resilience, and a meaningful shift in your inner dialogue. Through psychotherapy, you’ll begin to relate to yourself with greater self-compassion and kindness.

I understand the profound impact anxiety has on a person’s life. It’s incredibly brave to reach out for help when you‘re experiencing the weight of anxiety and the accompanying sense of self-doubt and dread. Liz Yarock Psychotherapy is here to help you better manage your anxiety so that it no longer interferes with your relationships, career, goals, aspirations, and overall peace of mind.

Get started with Women’s Therapy today

Liz Yarock Psychotherapy is here to support and empower you as cope with anxiety, self-doubt, panic, and women’s issues. I am dedicated to helping you manage your anxiety and experience growth, healing, and meaningful change. I’m here to support you and help you live a more peaceful and fulfilling life. If you’re interested in learning more:

• Schedule a free consultation call
• Learn more about the services offered.
• Begin to experience greater joy and inner peace!

Other Services Liz Yarock Psychotherapy Offers in NYC

Liz Yarock Psychotherapy offers a range of therapy services to address women’s well-being. From anxiety counseling and life transitions therapy to relationship therapy. I provide tailored support using evidence-based techniques and an integrative approach. I also work with Highly sensitive persons helping those to navigate the world with more resilience and ease. Whatever your needs, I’m here to support you. Life can be overwhelming at times, but you don’t have to face these challenges alone. I’m here to help you feel more empowered and confident in all aspects of your life.