Our therapists provide anxiety therapy in Chicago, IL

My go-to approach for treating anxiety is a combination of dialectical behavior therapy (DBT) and cognitive behavioral therapy (CBT). I prefer this integrated approach because it combines practical skills-based interventions with cognitive restructuring techniques to address the multiple facets of anxiety. DBT offers a comprehensive set of skills that help individuals regulate emotions, tolerate distress, improve interpersonal effectiveness, and increase mindfulness. I find these skills particularly beneficial for managing the intense emotions and overwhelming distress often associated with anxiety. By teaching clients mindfulness practices, emotion regulation techniques, and effective interpersonal skills, DBT empowers them to respond more adaptively to anxiety-provoking situations and reduce their overall level of distress.In addition, CBT provides cognitive restructuring techniques that help individuals identify and challenge irrational thoughts and beliefs contributing to their anxiety. By examining the evidence for and against their anxious thoughts, clients can develop more balanced and realistic perspectives, leading to decreased anxiety and increased feelings of control and empowerment. CBT also includes exposure therapy, which involves gradually facing feared situations or stimuli in a controlled manner to reduce anxiety over time. By integrating DBT and CBT, I can tailor the treatment approach to the individual needs and preferences of each client, offering a holistic and personalized approach to anxiety therapy. This combination allows clients to develop a wide range of coping skills, challenge maladaptive thought patterns, and gradually confront their fears, ultimately leading to lasting relief from anxiety symptoms and improved quality of life.

In anxiety therapy, I teach the following tools:

• Mindfulness practices: Clients learn mindfulness techniques, such as deep breathing, body scans, and mindful awareness of the present moment. These practices help individuals cultivate greater awareness of their thoughts, emotions, and bodily sensations, allowing them to respond more effectively to anxiety triggers.
• Grounding techniques: Grounding techniques help clients stay present and connected to the here and now when experiencing anxiety. This may include activities such as focusing on the senses (e.g., noticing the sights, sounds, and smells around them) or engaging in physical sensations (e.g., tapping fingers, holding onto an object).
• Cognitive restructuring: Clients learn to identify and challenge irrational or unhelpful thoughts and beliefs that contribute to their anxiety. By examining the evidence for and against their anxious thoughts, clients can develop more balanced and realistic perspectives, reducing anxiety and increasing feelings of control.
• Exposure therapy: Exposure therapy involves gradually exposing clients to feared situations or stimuli in a controlled manner. This helps clients confront their fears, reduce avoidance behaviors, and learn that anxiety will naturally decrease over time.
• Relaxation techniques: Clients practice relaxation techniques, such as progressive muscle relaxation, guided imagery, or visualization exercises. These techniques promote relaxation of the body and mind, reducing physiological arousal and tension associated with anxiety.
• Behavioral activation: Clients engage in activities that promote a sense of mastery, pleasure, and accomplishment, even in the presence of anxiety. By scheduling and participating in enjoyable and meaningful activities, clients can increase feelings of fulfillment and reduce anxiety symptoms.
• Social skills training: Clients learn interpersonal skills to improve communication, assertiveness, and conflict resolution in social situations. This can help reduce social anxiety and increase confidence in social interactions.
• Self-compassion practices: Clients cultivate self-compassion by treating themselves with kindness and understanding when experiencing anxiety. This involves recognizing that anxiety is a natural human experience and responding to oneself with warmth and acceptance.

I know a client is making meaningful progress in anxiety therapy when several key indicators are observed. Firstly, there is a noticeable reduction in the frequency, intensity, and duration of anxiety symptoms experienced by the client. This may include decreased feelings of worry, panic, or fear, as well as fewer avoidance behaviors or safety-seeking actions.Additionally, clients demonstrate improved coping skills and adaptive responses to anxiety triggers. They may utilize the tools and techniques learned in therapy, such as mindfulness practices, cognitive restructuring, or relaxation techniques, to effectively manage and regulate their anxiety symptoms in real-life situations. Clients also demonstrate increased confidence in their ability to cope with anxiety and navigate challenging situations without feeling overwhelmed or incapacitated.Furthermore, there is evidence of increased engagement in valued activities and life pursuits despite the presence of anxiety. Clients may report a greater sense of accomplishment, pleasure, and fulfillment in their daily lives, indicating a reduction in the impact of anxiety on their overall functioning and quality of life.Moreover, clients show greater insight into the underlying factors contributing to their anxiety and a willingness to explore and address these factors in therapy. This may involve identifying and challenging maladaptive thought patterns, exploring past experiences or traumas, or addressing interpersonal conflicts or stressors that contribute to anxiety symptoms.Lastly, clients demonstrate improved emotional regulation and resilience in the face of anxiety-provoking situations. They may exhibit greater flexibility in their thinking and behavior, as well as increased tolerance for uncertainty and discomfort. Clients also show a greater ability to self-soothe and cope with distressing emotions, leading to a greater overall sense of well-being and mastery over anxiety.Ultimately, meaningful progress in anxiety therapy is characterized by a reduction in anxiety symptoms, improved coping skills and adaptive responses, increased engagement in valued activities, enhanced insight into the underlying factors contributing to anxiety, and improved emotional regulation and resilience. These indicators suggest that clients are making significant strides toward overcoming their anxiety and reclaiming their lives.

Clients can supplement their time in anxiety therapy with various activities and practices to reinforce their progress and promote ongoing healing and well-being. Firstly, engaging in regular mindfulness and relaxation exercises can be highly beneficial. Clients can practice deep breathing, progressive muscle relaxation, or guided imagery techniques to help calm the body and mind, reduce physiological arousal, and promote a sense of peace and tranquility.Additionally, clients may benefit from incorporating regular physical activity into their routine. Exercise has been shown to reduce symptoms of anxiety by releasing endorphins, improving mood, and promoting relaxation. Whether it's going for a walk, practicing yoga, or participating in a fitness class, engaging in regular exercise can help clients manage stress, boost self-esteem, and enhance overall well-being.Furthermore, practicing self-care activities can be essential for managing anxiety outside of therapy sessions. This may include activities such as getting adequate sleep, maintaining a balanced diet, and prioritizing activities that bring joy and fulfillment. Taking time for oneself and engaging in activities that nourish the mind, body, and spirit can help clients recharge and replenish their energy reserves, making them better equipped to cope with anxiety.Clients may also benefit from developing a toolbox of coping skills and strategies tailored to their individual needs and preferences. This may involve practicing cognitive restructuring techniques to challenge negative thought patterns, creating a hierarchy of exposure tasks to gradually confront feared situations, or developing assertiveness skills to advocate for their needs and boundaries. Having a repertoire of coping skills at their disposal empowers clients to effectively manage anxiety symptoms as they arise in their daily lives.Additionally, seeking support from loved ones, peers, or support groups can provide valuable encouragement, validation, and perspective. Connecting with others who have experienced similar challenges can help clients feel less alone in their struggles and provide practical advice and support for managing anxiety.Lastly, clients may benefit from exploring complementary and alternative therapies, such as acupuncture, massage therapy, or herbal supplements, as adjunctive treatments for anxiety. While these approaches may not be a substitute for evidence-based therapy, they can complement traditional treatment methods and provide additional support for managing anxiety symptoms.By incorporating these supplemental activities and practices into their personal time, clients can enhance the effectiveness of anxiety therapy, reinforce their progress, and cultivate resilience and well-being in their journey toward overcoming anxiety.

To prepare for your first anxiety therapy session, you can take several steps to ensure a productive and supportive experience. Firstly, it may be helpful to reflect on your experiences of anxiety, including the specific symptoms you have been experiencing, any triggers or stressors that exacerbate your anxiety, and how anxiety has impacted your daily life and functioning. Writing down your thoughts, feelings, and experiences can provide a helpful starting point for discussion with your therapist.Additionally, consider setting specific goals or intentions for your therapy journey. Think about what you hope to achieve from therapy, whether it's reducing the frequency and intensity of anxiety symptoms, developing coping skills to manage anxiety triggers, or improving your overall quality of life. Having clarity about your goals can help guide the therapeutic process and ensure that sessions are focused and meaningful.Furthermore, familiarize yourself with the therapy process and what to expect during sessions. This may include learning about different therapeutic approaches to anxiety therapy, understanding the role of the therapist, and becoming familiar with common therapeutic techniques and interventions used to address anxiety. Knowing what to expect can help alleviate any anxiety or apprehension about starting therapy and empower you to fully engage in the process.Lastly, create a supportive and conducive environment for your therapy sessions. Choose a quiet and private space where you can engage in therapy without distractions or interruptions, and ensure that you have access to any materials or resources you may need, such as a notebook, pen, or tissues. Creating a comfortable and welcoming environment can help you feel more relaxed and open during your sessions.By proactively preparing for your first anxiety therapy session in this way, you can set a positive foundation for your therapeutic journey and maximize the potential for meaningful progress and growth in addressing your anxiety.