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Anxiety Coping Strategy: Externalization

Externalization of anxiety is when we see our experience of anxiety (however it shows up- thoughts, bodily sensations, nervousness, urge to avoid) as SEPARATE from ourselves.

Am I doing a good job? Anxiety & Reassurance Seeking

Do you find yourself needing reassurance on how you are doing/if you are doing a good job. You’re not alone. Humans are self-aware beings, we are aware that we are being perceived by others.. and we naturally want that perception to be good. For some of us with anxiety, this can result in a strong need to be reassured that we are doing a good job/that people are pleased with us.

Smooth Start: Anxiety Strategies for First Year of College

Watch Dr. Sandra’s Smooth Start Workshop. Where she reviews why anxiety is common during the transition to college, what signs to look out for, coping skills, common first year challenges & strategies, and how to navigate campus resources.

Social Media and Modern Day Dating- A Recipe for Anxiety?

Do you find yourself wondering if social media is affecting your relationship? Are there negative effects of social media use on romantic relationships? What are the signs you may be experiencing relationship insecurity or anxiety due to social media use? Dr. Sandra is here with your answers.

Do I have Social Anxiety?

Curious if you have Social Anxiety? Take our Social Anxiety Quiz!

Social anxiety can significantly impact our enjoyment and engagement with others, and our social life as a whole. This quiz is designed to help you gain insight into the intensity of your social anxiety. By answering the series of questions, you can identify if support for social anxiety is something you could benefit from and steps you can take to access that support

What are Coping Skills?

Coping skills are tangible strategies one can implement to relieve emotional or psychological discomfort. Coping skills do not completely eliminate emotional or psychological distress, but they help individuals cope through these experiences. Coping skills can minimize the intensity and duration of emotional distress.

What are Personal Values?

Values are what matters most to us at our innermost core. They are who we want to be and what we want our life to be about. Our personal values are our source of meaning/purpose, joy, and pain.

What are intrusive thoughts?

Intrusive thoughts are thoughts that we do not want to be having. Intrusive thinking can make individuals feel uncomfortable or upset. These thoughts may be odd, random, disgusting, inappropriate/taboo or scary. Intrusive thoughts can present in the form of thoughts, images, or impulses/urges. Intrusive thoughts tend to focus on things we care deeply about, including our health/safety, our loved ones’ health/safety, and our morality.

Is it Anxiety or an Anxiety Disorder?

All humans experience the emotion of anxiety from time to time, but how do you know if you are beginning to develop an anxiety disorder? Can therapy help with anxiety? What types of therapy should you look for to learn how to calm your anxiety? Let’s hear from Licensed Psychologist, Anxiety Specialist, and Founder of Embrace Now Psychotherapy and Wellness, Dr. Sandra Ostroff.

How to Calm Anxiety

There are several helpful strategies to calm anxiety you experience in your day-to-day life. It’s important to seek care from a licensed mental health professional if you find that your experience of anxiety is pervasive, distressing, and impairing your daily functioning.

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Embrace Now Psychotherapy and Wellness’ content, website, and community platform does not provide therapy through the information provided/posted. Your utilization of the website and community platform does not establish a therapist-patient relationship between you and Embrace Now/ Dr. Sandra or any of its team members.

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This recorded pop-up workshop by Dr. Sandra on panic features 26 minutes of video content and covers:

What panic attacks are

What panic disorder is

Difference between panic and anxiety attacks

Several coping skills for panic

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This recorded pop-up workshop by Dr. Sandra on Rumination features 32 minutes of video content and covers:

What rumination is

When rumination happens

How it occurs commonly in OCD, Generalized Anxiety Disorder, and Depression

Steps to cope with rumination when it is not helpful

Exercise to cope with rumination when our focus on something is needed, but the rumination about that thing is taking over/becoming unhelpful.

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“Embrace Discomfort” Workshop, is designed to help you understand and overcome avoidance behaviors through the practice of exposure. This workshop consists of four lessons, totaling approximately 39 minutes of video content, complemented by four associated resources with practical strategies to help you embrace discomfort and lead a more fulfilling life.

By the end of this workshop, participants will:

Understand Why Avoidance is Problematic: gain a foundational understanding of avoidance and exposure, feeling more confident in the necessity and benefits of facing discomfort.

Identify Avoidance Patterns: Participants will recognize their avoidance patterns and understand the impact of these behaviors.

Understand How to Use Values to Embrace Discomfort: Participants will develop insight into the value of facing discomfort, realizing what they gain by overcoming avoidance and how it aligns with their core values.

Prepare Action Plan: Participants will leave with a clear plan and practical strategies to start embracing discomfort, using graded exposure techniques to gradually overcome avoidance.

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“Embrace Connection: Social Anxiety Skills Workshop,” is designed to help you understand and manage social anxiety through evidence-based techniques and strategies. This workshop consists of five comprehensive lessons, totaling 43 minutes of video content, and includes four associated resources/activities to enhance your learning and application.

By the end of this workshop, participants will:

Understand Social Anxiety: Gain a clear understanding of social anxiety, its causes, and the difference between normal social anxiety and social anxiety disorder.

Manage Anxious Thoughts: Learn to catch, identify, and reframe socially anxious thoughts with evidence-based strategies.

Reduce Social Avoidance: Understand the ineffectiveness of avoidance, learn gradual steps to reduce it, and develop strategies to cope with the process.

Improve Communication Skills: Acquire practical conversation and communication skills to enhance confidence and effectiveness in social interactions.

Adopt a Values-Based Perspective: Learn to reframe social anxiety through a values-based perspective, improving their approach to social interactions and reducing anxiety.

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Embrace Uncertainty – Coping with What If Thoughts Workshop”, is designed to help you understand and manage uncertainty and the ineffective “what if” thoughts that often accompany it. This workshop consists of five engaging lessons, totaling 34 minutes of video content.

By the end of this workshop, participants will:

Understand Uncertainty: Gain a clear understanding of what uncertainty is, why it’s common to feel uncomfortable with it, and the ineffectiveness of “what if” thoughts.

Learn the Five Laws of Uncertainty: Understand and accept the fundamental principles of uncertainty to cope more effectively.

Avoid Unreasonable Efforts to Reduce Uncertainty: Recognize why trying to eliminate uncertainty is ineffective and adopt healthier, more reasonable approaches.

Develop Coping Strategies: Acquire practical, evidence-based strategies for enduring and managing uncertainty.

Embrace Uncertainty: Learn to reframe uncertainty positively, find meaning in it, and embrace it as a part of life.

 
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“Embrace Now: Mindfulness Skills Workshop” is designed to introduce you to the principles and practices of mindfulness, helping you cultivate a calmer, more centered mind. This workshop consists of five concise lessons, totaling 26 minutes of video content, complemented by four associated resources to support your mindfulness journey.

By the end of this workshop, participants will:

Understand Mindfulness: Gain a clear understanding of what mindfulness is, its benefits, and overcome common myths.

Enhance Present Moment Awareness: Learn and practice mindfulness activities that help stay grounded in the present.

Observe Thoughts Mindfully: Develop skills to observe thoughts without judgment and prevent them from taking over.

Regulate Emotions Mindfully: Learn techniques to notice and balance emotions, reducing impulsive behavior.

Cultivate Gratitude: Foster a positive mindset through regular gratitude exercises, enhancing overall mindfulness.

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Embrace Your Values is designed to provide participants with a deep understanding of their values and practical strategies to live in accordance with them, fostering greater fulfillment and resilience in the face of anxiety and stress. This workshop consists of five engaging lessons, totaling 36 minutes of video content, and includes three guided activities to enhance your learning and application.

By the end of this workshop, participants will:

Understand the Importance of Values: Gain insight into what values are and how they influence behavior and well-being.

Explore Personal Values: openly explore their personal values, discovering what truly matters to them through reflective exercises.

Identify Core Values: Clearly identify and articulate their most important core values.

Assess Values-Based Actions: Evaluate current actions in relation to their values, identifying obstacles and areas for improvement.

Plan for Values-Based Action: Develop a practical plan to increase alignment between their actions and values, receiving a step by step guide on how to address obstacles and enhance engagement.

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Embrace Calm – Anxiety Skills Workshop is designed to help you understand and manage anxiety effectively through evidence-based teachings provided by Dr. Sandra. This workshop consists of five concise lessons, totaling 41 minutes of video content, complemented by seven associated resources to deepen your understanding and practice.

By the end of this workshop, participants will:

Understand Anxiety: Grasp the “why” behind anxiety, feeling validated in their experiences.

Manage Anxious Thoughts: Utilize effective strategies to catch and cope with anxious thoughts.

Confront Avoidance: Recognize the pitfalls of avoidance and learn how to face anxiety-provoking situations.

Reduce Anxious Feelings: Apply mindfulness, self-compassion and distress tolerance techniques to alleviate emotional and physical sensations of anxiety.

Accept Anxiety: Develop acceptance strategies and cognitive reframes to live more comfortably with anxiety.

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