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Learn DBT Skills In A Group
Weekly sessions are available. Grouport offers therapist-led dialectical behavior therapy skills groups online. The first 12 weeks covers fundamental DBT skills.
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Anxiety is a complex condition that can affect individuals in numerous ways. One of the challenging aspects of dealing with anxiety is experiencing what is often referred to as an 'anxiety spiral'. An anxiety spiral is a term used to describe the escalating cycle of anxious thoughts and reactions that can feel overwhelming and difficult to control. This article aims to delve into the nature of anxiety spirals, the reasons they occur, and strategies to manage them effectively.
An anxiety spiral typically starts with a triggering event or thought, which leads to increased anxiety. This heightened anxiety can then lead to more negative thoughts and fears, which in turn exacerbate the feeling of anxiety. The cycle continues, often becoming more intense with each loop.
One might worry about a future event, and that worry fuels further thoughts about all the things that could go wrong. As these thoughts multiply, the person's anxiety level increases, feeding more worry and negative thoughts into the spiral.
This escalating cycle can be draining and, in some cases, may lead to panic attacks. It is essential to recognize these patterns and learn how to interrupt the spiral before it becomes too overwhelming.
Though dealing with an anxiety spiral can be challenging, there are techniques available to interrupt the cycle and regain control over one's thoughts and feelings.
Mindfulness: Being present and focused on the current moment can help break the cycle of worry about the future that often characterizes anxiety spirals. By acknowledging the anxious thoughts and then gently bringing attention back to the present, one can slow down the spiral.
Breathing exercises: Controlled breathing exercises can also be beneficial. They can help to slow down the body's stress response, leading to physical relaxation, which can disrupt the cycle of escalating anxiety.
Cognitive restructuring: This technique, often taught in cognitive-behavioral therapy, involves identifying and challenging the negative thought patterns that fuel anxiety spirals.
If anxiety spirals are interfering with your daily life, it's essential to seek help from a mental health professional. Therapies such as cognitive-behavioral therapy can be especially beneficial in managing anxiety spirals, as they provide tools to recognize and reframe negative thinking patterns.
Medication may also be an option, depending on the severity of the anxiety. Always consult with a healthcare provider to discuss the best course of action for your individual situation.
Anxiety spirals can be daunting, but they are not insurmountable. By understanding what they are and how they work, you can begin to take steps to disrupt the cycle. Mindfulness, breathing exercises, cognitive restructuring, and professional help are all tools that can be used to manage and overcome anxiety spirals. Remember, seeking help is a sign of strength, and with the right resources and support, you can regain control over your anxiety.
Grouport Therapy provides online group therapy for anger management, anxiety, borderline personality, chronic illness, depression, dialectical behavior therapy, grief and loss, obsessive compulsive disorder, relationship issues and trauma and PTSD. Our licensed therapist leads weekly group sessions conducted remotely in the comfort of members' homes. According to participant feedback, 70% experienced significant improvements within 8 weeks.
You don't have to face these challenges alone. Join our community and work together towards a brighter future. Sign up for one of our courses today and begin your journey towards meaningful, lasting change and renewed hope.
Due to licensing restrictions, our online group therapy sessions are for Florida, New York, and New Jersey residents. If you are not a resident of either state, consider our dialectical behavior therapy skills group. It is a therapist-instructor-led online group that will teach you strategic new skills to replace behaviors and emotions causing friction in your daily life and relationships. It is excellent for interpersonal connections and building social skills concerning relationship issues.
We offer cognitive behavioral group therapy sessions for anxiety, depression, PTSD and trauma. Get effective and affordable treatment.
Space is limited, so reserve your seat today.
