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Social Anxiety in Kids: Parent Tips for Back-to-School

Back-to-school season can be stressful for many kids and teens – but especially difficult for those struggling with social anxiety. For these kids, the challenges go beyond homework and new teachers. Maybe your child dreads the cafeteria, avoids speaking up in class, or worries constantly about what other kids think. Many parents wonder how to best support their child through back-to-school social anxiety without accidentally making things worse.

Here are some practical strategies to help your child feel more confident this school year.

Teen feeling nervous about back-to-school social anxiety standing by school lockers.
Many teens feel anxious about fitting in when school starts – social anxiety is more common than you think.

Normalize Their Socially Anxious Feelings (Don’t Minimize)

Kids and teens with social anxiety or school-related anxiety often feel “different” or even ashamed of their fears. Instead of brushing it off with, “Don’t worry, you’ll be fine,” try saying:

  • “Lots of kids feel nervous about being around new people.”
  • “It makes sense this feels overwhelming and scary.”

When you validate their emotions, you’re letting them know their anxiety isn’t weird – it’s human.

Challenge The “What Ifs”

Social anxiety is fueled by “what if” thoughts: What if nobody talks to me? What if I embarrass myself? Help your child break down those fears by asking:

  • What’s the worst that could happen?
  • How likely is that to actually happen?
  • If it did, how would you handle it?

This kind of realistic thinking is a key part of cognitive-behavioral therapy (CBT). CBT helps shrink those big, scary thoughts into something more manageable.

Practice Social Skills In Small Steps

Avoiding anxiety triggers only makes them grow. Instead, support your child in practicing small, doable steps:

  • Role-play introductions or conversations at home.
  • Set up a one-on-one hangout before the first day of school.
  • Encourage them to ask a teacher a question, even if they already know the answer.

Each exposure builds confidence and shows them that anxiety doesn’t have to be the boss.

Teens practicing social skills to manage back-to-school social anxiety.
Small practice moments can build confidence for social situations.

Be A Calm Role Model

Kids pick up on your reactions. If you show your own anxiety about drop-off or new situations, they may mirror it. Model calm confidence by saying things like:

  • “I feel nervous sometimes too, but I know I can handle it.”

This shows your child that it’s okay to feel anxious and that it’s possible to face it anyway! And if you’re wondering how to manage your own back-to-school stress as a parent, I wrote about that here.

Focus On Effort, Not Perfection

For kids with back-to-school anxiety, bravery doesn’t always look like making five new friends on day one. Sometimes, it’s just walking into the cafeteria or raising their hand once in class. Praise the effort, not just the outcome. Over time, this helps them build resilience and self-trust.

Student bravely raising hand in class despite feeling anxious.
Every small step, like speaking up once in class, is a victory worth celebrating.

Know When To Seek Extra Help

If your child’s social anxiety keeps them from attending school, making friends, or participating in everyday activities, professional support can make a big difference. Child and teen therapists trained in CBT can help them build long-term coping strategies and self-confidence.

Final Thoughts

Back-to-school season is rarely easy for kids with social anxiety. But with your steady support, validation and encouragement, they don’t have to face it alone. Remember: your job isn’t to erase their anxiety – it’s to help them see that they can feel nervous and still take brave steps forward.

If your child’s social anxiety is making school overwhelming, seeking support can make all the difference. Whether through school resources or therapy, you don’t have to navigate this alone – and neither does your child.

At Anxiety Wellness Center of Chicagoland, I specialize in supporting kids, teens and parents through anxiety with evidence-based tools like CBT – so your family feels less overwhelmed and more supported.

Have a friend whose child also struggles with school anxiety? Pass this along – they may find comfort and useful tips here too.

Back-to-School Anxiety for Parents: CBT Tools to Manage Stress

Let’s be honest: the start of the school year can feel a lot less like a fresh start and a lot more like an emotional tornado wrapped in a to-do list. If your thoughts are racing, your stomach is in knots, or you’re lying awake wondering how you’re going to manage it all, you’re not alone. Back-to-school anxiety for parents is real and often not discussed.

Children walking to school alone, representing back-to-school anxiety for parents
Back-to-school transitions bring big feelings for parents too.

Back-to-School Anxiety Isn’t Just for Kids – Parents Feel It Too

Back-to-school anxiety is extremely common among parents. And while it’s easy to think, “It’s just a busy season, I’ll power through,” it’s worth slowing down and paying attention to what’s going on beneath the surface.

Here’s the good news: Understanding your anxiety through a cognitive-behavioral therapy (CBT) lens can help you feel more grounded and more in control – even when life feels anything but.

1. Notice the Thought-Feeling-Behavior Cycle

CBT starts with this core idea: our thoughts affect how we feel, and how we feel affects what we do.

CBT triangle showing connection between thoughts, emotions, and behaviors in anxiety management
The CBT model helps us see how thoughts, feelings, and actions are all connected.

Here’s an example:

  • Thought: “I’m already failing. Everyone else seems to have it together.”
  • Feeling: Defeated, anxious, irritable
  • Behavior: You procrastinate, snap at your partner or kids, or overwork trying to “catch up”

Sound familiar?
When you notice yourself feeling overwhelmed or anxious, pause and ask:

  • What was I just thinking?
  • Is that thought helpful or true?
  • How is it affecting my mood or behavior right now?

The goal isn’t to shame yourself. It’s just to shine a light on the patterns so you can begin to shift them.

2. Challenge Catastrophic Thoughts Caused By Your Back-to-School Anxiety

Anxiety loves to jump to worst-case scenarios:

  • “What if my kid has a meltdown at drop-off every day?”
  • “What if I can’t keep up and everything falls apart?”
  • “What if I mess this up and they struggle all year?”

These thoughts feel real – and they are loud! But they’re not always accurate.

Try asking yourself:

  • “What’s the actual evidence for this thought?”
  • “What’s another way to look at this?”
  • “If my friend were having this thought, what would I say to them?”

CBT doesn’t ask you to be blindly optimistic. It just helps you move toward more balanced, flexible thinking – especially when anxiety is distorting the view.

3. Make a Plan (Instead of Just Worrying About One)

Worry creates the illusion of control. It feels like doing something, but often it just leaves you more mentally drained. CBT teaches us to shift from rumination to problem-solving. Here’s how:

  • Identify the specific worry (i.e., “I’m anxious about chaotic mornings.”)
  • Ask: Is this a real problem I can take action on?
  • If yes, brainstorm 1-2 small steps (i.e., prep clothes the night before, build in a 5-minute buffer)
  • If no, practice letting the worry go (i.e., with a grounding exercise, mindfulness, or self-compassion)

Pro tip: You can’t plan your way into total certainty – but you can build confidence in your ability to cope.

Overwhelmed parent preparing for school morning routine amid clutter and chaos.
Sometimes the hardest part is just getting everyone out the door.

4. Use Behavioral Experiments to Test Your Beliefs

One common CBT strategy is the behavioral experiment. It’s basically a way of asking, “What if I tried something different and observed the result?”

For example:

  • If you believe, “If I don’t control every detail, everything will fall apart,” try letting go of one small thing (like school snack perfectionism), and see what actually happens.
  • Or if you think, “I have to hide my stress so I don’t upset my kids,” try being honest (“Mom’s feeling a little overwhelmed today too”) and see if it creates connection instead of chaos.

This is how we start to loosen anxiety’s grip – not just by thinking differently, but by giving ourselves evidence that different is possible.

5. Schedule Time to Recharge (Yes, Put It on the Calendar)

Your nervous system needs recovery time to stay regulated. When you’re constantly in go-mode, your stress response doesn’t get a chance to rest.

So: schedule recovery tie the same way you schedule school drop-offs or soccer practice. Put it on the calendar. Protect it. Treat it like it matters – because it does.

And no, it doesn’t have to be a full spa day. A walk. A 10-minute break with your coffee. A no-phone car ride after drop-off. Anything that gives your brain a moment to breathe.

This isn’t indulgent. It’s necessary.

Parent taking a mindful break with coffee, symbolizing self-care during back-to-school anxiety
Even five quiet minutes can help regulate your nervous system.

Practice Self-Compassion, Not Self-Criticism, to Manage Back-to-School Anxiety

When anxiety shows up, it often brings a sidekick: self-judgment. You might think:

  • “Why am I so anxious about this? Other parents are handling it fine.”
  • “I should be stronger, more organized, less emotional.”

But here’s the CBT twist: Beating yourself up doesn’t make you feel less anxious. It makes you feel more anxious – and more stuck.

Try treating yourself like you’d treat a struggling friend – with kindness, not criticism. Try saying:

  • “This is hard, and I’m doing my best.”
  • “It’s okay to feel this way. I can handle it.”

You’ll be amazed how differently your body and mind respond when you lead with compassion.

Final Thought: You Don’t Need to Eliminate Anxiety – Just Learn to Work With It

The goal isn’t to make back-to-school anxiety disappear. (Spoiler alert: it probably won’t.)
The goal is to notice it, understand it, and respond to it differently.
With awareness, skill-building, and a little self-kindness, you can meet this season from a steadier place – even when it’s messy. Even when it’s hard.

You’ve got this. And if today you don’t feel like you do? That’s okay too. Start where you are.

Mental health affirmation for parents managing school-year anxiety
You don’t have to be perfect to be a good parent.

Not Feeling Chill? How to Handle Summer Anxiety

Feeling more anxious than usual lately? You’re definitely not alone. Everyone seems to be out here trying to live their best “carefree summer life,” but your heart is racing, your sleep is a mess and the heat makes you feel like you’re walking around in a pressure cooker! Sound familiar?

Take a deep breath.

Summer anxiety is real. You’re not being dramatic and nothing is wrong with you. If you’re wondering why anxiety actually gets worse in summer, there are some pretty solid reasons. Most reasons for summer anxiety are attributed to your body, brain and environment. Let’s unpack why this happens and how you can feel more grounded and in control.

Melted ice cream symbolizing summer anxiety and overwhelm.
Because sometimes, summer feels like this.

Heat Can Feel Like Anxiety – and Trigger It

This one’s obvious – it’s hot! When we overheat, our body starts doing pretty crazy things! Our heart rate speeds up, we sweat, and our nervous system goes on high alert. Guess what…those are classic symptoms of anxiety. The connection between anxiety and hot weather is often overlooked. However, the overlap in physical symptoms – like racing heart and sweating – can be very triggering.

If you already struggle with panic attacks or health anxiety, this can create a cycle:

You’re hot -> you panic about being hot -> your heart rate stays elevated -> your anxiety ramps up -> you sweat more -> repeat.

If you’re trying to figure out how to manage anxiety in the summer heat, it starts with taking care of your body.

Try this:

  • Stay hydrated.
  • Take cold/cool showers.
  • Carry an ice pack or cooling towel.
  • Wear loose, breathable clothing.

These small steps can help regulate your body so your brain doesn’t spiral into “danger mode.”

Remember: Your body is supposed to do this when it’s regulating temperature – just like during exercise. It does not mean danger.

Close-up of a sweaty face showing physical symptoms of anxiety in hot weather
When the heat turns up – outside and inside your nervous system.

Sleep Struggles = Emotional Chaos

Disrupted sleep throws everything off. Summer means longer days, later nights, more screen time, and less deep sleep. All of this sends your stress response into overdrive. Lack of sleep boosts cortisol (your stress hormone) and lowers your emotional threshold. Basically, even small stressors start to feel enormous.

✅ Try this:

  • Stick to a consistent sleep schedule – even on weekends.
  • Use blackout curtains or a sleep mask.
  • Dim lights an hour before bed.
  • Put the phone down – pick up a book or something to your brain and nervous system instead.

Routine Disruptions? Anxiety Hates That

Travel, kids home from school, less structure…it’s no wonder your nervous system feels all over the place. Anxiety thrives on predictability. When your routine falls apart, it can take your sense of stability with it.

Even if the changes are fun or exciting, your brain may still read them as “disruptive.”

✅ Try this:

Create micro-routines. These small, grounding habits help create a sense of normalcy:

  • Enjoy your morning coffee in silence
  • A daily gratitude practice
  • 5-minute journal
  • A short walk or podcast break

Sensory Overload Is Real

Loud music. Crowds. Constant sunlight. Jam-packed social calendars. Summer can feel loud, emotionally and physically. If you’re feeling overstimulated, emotionally tapped out, or irritable, your rain is likely overwhelmed.

✅ Try this:

  • Schedule quiet time like you would any other commitment.
  • Use sunglasses, noise-canceling headphones, or take solo drives.
  • Say “no” to plans that don’t align with your energy level.

You’re Allowed to Feel Anxious in Summer

If you judge yourself for feeling “off” during a “happy and carefree” season – pause right there.

You’re not failing.
You’re not broken.
You’re just human.

Anxiety is your brain’s signal that something needs care. Respond to it the way you would to a struggling friend- with compassion, not criticism. You don’t have to fix everything. Just listen to your body and mind. Honor what they need and takes small steps to soothe your system.

Summer Anxiety Toolkit

Here are a few things to try if summer anxiety starts creeping in:

  • 💧 Drink water. I know it sounds basic, but it really helps.
  • 🛏️ Protect your sleep like it’s your job. Seriously…your body needs it.
  • ❌ Say “no” to plans that drain you.
  • 🌱 Ground yourself with your senses – nature, music, smells, movement, etc.
  • 💛 Practice self-compassion when the inner critic starts speaking up.
Peaceful beach sunset symbolizing calm and relief from summer anxiety.
Your nervous system deserves moments like this.

Final Thought: You’re Not Weak If Summer Gets Hard

You’re allowed to reclaim summer in a way that works for you. These tips won’t fix everything overnight – but they can help you feel a little more calm, a little more grounded, and a little more in control.

And, if you’ve tried everything and still feel stuck? That doesn’t mean you failed – it just means it might be time for extra support. Cognitive-behavioral therapy is a powerful tool for managing anxiety. Help is always there when you’re ready.

Not Feeling “Hot Girl Summer?” 5 Tips to Take…

Dreading summer already and it just started?  Thoughts of your giant arms, cellulite-filled legs, and extra belly fat flying through your head like a whirlwind?  You’re looking at the cute bathing suits, tank tops, crop tops and shorts and wishing you had the right body to wear them.  If so, you’re not alone.  Unfortunately, body image dissatisfaction is extraordinarily high among girls and women, but boys and men are not immune.  

What is Body Image?

Body image is how we feel about our physical appearance.  This includes attitudes and perceptions, thoughts, behaviors and feelings toward how we look.  Body image starts to develop when we’re quite young, looking to fit in, and be liked by others.  We seek information from social media, images on the television or internet, friends, magazines, etc. to determine what’s an “acceptable” body.  If our appearance doesn’t match what we think it should, we will likely start down the path of having a negative body image.  Unfortunately, this can start as early as 3-5 years old.  

woman in black tank top and black pants

How Body Image Impacts Mental Health

A negative body image can wreak havoc on our mental health.  Depression, anxiety, social isolation, self-consciousness, and shame are just some of the feelings involved with body dissatisfaction.  Some people with a distorted or negative view of their body either have or consider cosmetic surgery and others fall into disordered eating habits.  Not everyone who experiences being “unhappy” with their body, falls into one of these categories, but the statistics are disheartening.  To read more on the specific statistics, see this post from the National Organization for Women Foundation.  Any degree of these negative mental health impacts can be life altering.  

Strategies to Battle Negative Body Image

The following are just a few tips and tricks to start taking your mental energy away from your appearance and spending that energy somewhere more productive:

Values:

Identify how appearance aligns (or doesn’t) with your values:

When I ask most people where physical appearance falls in line with their personal values, the answer is typically pretty low on the list.  Even though this is the case, it brings awareness that their behaviors and mindset are definitely putting their appearance above a number of other values (i.e., adventure, friendship, experiences, etc.).  If you want the summer to be value-driven, I would encourage you to actually look at what your values are.  You can find a thorough list of values here.  They don’t have to be the same as anyone else’s. Your values don’t have to be what you think others “expect” them to be. They just have to be aligned with you.  If you want to look back on your summer with joy and excitement, focusing on your true values is a key step on that path.

Self-Compassion

Practice self-compassion:

No matter what we think or feel, practicing self-compassion is something that we can all benefit from.  Self-compassion is the act of treating yourself with kindness and respect, just as you would treat your friends.  Here is an assessment of your current level of self-compassion.

Most of us have an inner critic that likes to judge us and remind us just how much we are messing up.  This critic often attaches to body image.  For example: Why did I eat that much?  Why didn’t I go to the gym? Look at them, they’re running, why aren’t you?  You’re lazy!  You’re fat!  And the list keeps going.  The question I’ll pose to you…Would you say that to anyone else?  Would you actually tell someone they’re lazy, fat, shouldn’t eat something, etc.?  Probably not.  If not, what makes this okay to do to yourself?  Actively practicing self-compassion can help counter this inner critic.

Self-compassion includes being mindful and aware of your current experience.  For example, I’m feeling very upset with myself for eating past full and I feel uncomfortable in my body right now.   Next, we want to connect your experience to the experience of others, referred to as common humanity.  For example, I know I am not alone in this.  So many people struggle with a negative body image.  Other people understand what I’m going through right now.  This is not to invalidate the experience, rather it’s to connect you to others in a way that reminds you that you are not alone.  The last step is to provide yourself with kindness.  Reminding yourself that it’s okay that you’re experiencing this and that you can get through it.

Mindfulness

Focus on the experiences and memories you’re making:

Using mindfulness to stay in-the-moment and take in your experiences.  Really trying to connect with what you’re doing, who you’re with and the experience you’re having outside of your self-critical thoughts and feelings.  Consider the beautiful waterfall you hiked to, or the sound of laughter at a cookout.  Either way, use your five senses to bring you into the moment.  The last thing we want to do is recall an experience and wish we would’ve spent more time taking it all in.  And that takes practice.  

Perfectionism

Look at the bigger picture (literally):

Many people look at images or pictures of themselves and pick out their flaws.  This can be anything from “big” arms, to a “puffy” face and everything in between.  What’s missing when they look at the pictures that way?  Well, the entire point of the picture…to capture the moment and the experience.  Maybe it was going somewhere exciting, seeing an old friend, being able to spend time with family, etc.  That is what those pictures are for, not for us to pick apart every imperfection we see on our body.  Here, I encourage you to zoom out and look at the picture as a whole and try to reconnect with your thoughts and feelings you can recall during the moment.  Focus your attention on the experience and purpose of the picture.  Hopefully, as you just read, you enjoyed the experience and weren’t stuck in your head about your appearance.  

Comparison

Notice when you’re comparing yourself to others:

Whoa…this is a big one!  Comparison is literally built into our world.  We compare how we did on something, skills at sports, grades on tests, what we know via trivia, etc.  What we usually don’t consider is that even though it looks like there might be enough similarities for an “apples to apples” comparison, this is not possible when it comes to the individuality of people.  From health, to genetics, to upbringing, to preferences, no matter what, using others as a “guide” or “goal” will usually lead to heartbreak and disappointment.  Especially when it comes to body image. 

When we see a picture, or even a person, we don’t have any context. We don’t know if they have a health condition, if they’re a personal trainer and spend all day at the gym, do they have a personal chef, do they have to split time between themselves, kids and jobs.  We don’t have any of this information.  Yet, we think it’s fair to assume that if they can look one way, so can we.  We don’t often look at a pilot, for example, and say, I can do that.  Some of us might and we might actually make it happen.  For others, it’s not a high enough priority to learn how to fly (see tip 1 on values).  Some also might not want to dedicate the time and energy necessary to learn how to fly.  Others have medical conditions and are not cleared to fly. As you can see, the list of things goes on and on.  The same is true for body image. 

In the words of Theodore Roosevelt, “Comparison is the thief of joy” (although the quote is often attributed to Theodore Roosevelt, the actual origins are unknown).   If this sentiment has been known and discussed for at least over a century, it is mind-blowing that we continue to struggle with it.  To believe that anyone else’s appearance (since we’re focused on body image here) has anything to do with ours is preposterous!  Easier said than done, but try to keep this idea in your mind when you look at someone and think “that’s my goal.”  Remind yourself that body is literally irrelevant to you and your body.

      More Resources for Negative Body Image

      Each of these tips are worthy of their own dedicated blog post.  For now, the idea is to give you a place to start.  This will not make you love your body immediately, but if we can quiet the inner critic and the negative self-talk, then maybe we won’t be so quick to believe it when it is there.  If you believe your negative body image is holding you back and/or turning into a more serious eating disorder, please seek professional help.  In the meantime, here are some helpful resources:

      man in white and blue crew neck t-shirt

      6 Ways to Tackle BFRBs Outside Your Home

      Body Focused Repetitive Behaviors (BFRBs) can often make us feel like we have no control over our behaviors and that we’re at the mercy of an endless cycle.  We pick at our skin, pull out our hair, pick our nails, etc.  We tell ourselves we won’t pick or pull again and then end up falling into the same old habits and routines.  Cue the spiral of shame, frustration, guilt and helplessness. 

      Understanding BFRBs

      Body Focused Repetitive Behaviors include things like skin picking (excoriation disorder), hair pulling (trichotillomania), nail biting/picking, cheek chewing and more.  Unfortunately, due to the shame and embarrassment caused by these behaviors and the possible noticeable consequences (i.e., bleeding fingernails, bald spots, open scabs, etc.), they are often not reported or discussed.  Therefore, they are not as well researched as many other mental health disorders.  

      However, there is enough research to suggest that these can be successfully understood and treated in most cases.  The process of a BFRB often starts with an urge to engage in the behavior.  This urge may result from internal or external triggers such as a sensory cue (itchy sensation), emotional cue (boredom or anxiety), cognitive cue (hair is gray/out of place, nails are too long, etc.) or others.  This is not always within the awareness of the person, making resisting the urge difficult to do. 

      Treating BFRBs

      When working with a mental health professional specializing in the treatment of BFRBs, the evidence-based treatment is the Comprehensive Behavioral (ComB) Model.  The therapist works to increase awareness of the individual’s internal and external triggers.  They come up with competing strategies to implement once they become aware of their urges.  After practicing these competing strategies, they learn that the urges and the sensations pass and they can successfully get through that experience without further engaging in their picking/pulling/biting.  These strategies might include learning new ways to respond to their emotions, finding other ways to “satiate” the physical sensation, or removal of external triggers (i.e., tweezers) from their view.  The more often they get through this, they experience less intense urges and sensations and more confidence that they can successfully manage their BFRBs.

      For anyone who’s tried to get control of their BFRB in the past, they will probably say it’s quite the undertaking.  However, this can be much more challenging when we’re in settings where skills are not readily available.  The good news is that we can still set ourselves up for success even in less than ideal locations.

      Choose Strategies You Can Implement

      Here are 6 ways you can set yourself up to combat your BFRB outside of your home:

      • Place a visual cue to remind you to implement your strategies.  This could be a post-it note, a picture, a single word, or something else entirely that simply reminds you to use your skills.
      • Have a bag of items handy to serve as your competing strategies.  Perhaps you use a hairy squish ball to pull at, hair ties to pull your hair back, long sleeves to cover your arms or a pair of gloves making it more difficult to pick or pull.
      • Focus on mindfulness strategies, specifically attending to your five senses.  By doing this, you may be able to keep yourself out of “autopilot” and stay attentive to your actions.  Often times our BFRBs present with boredom, anxiety, distress or other emotions we’re experiencing when we aren’t being present.
      • Set aside a few moments to review your goals regarding your picking or pulling.  For example, maybe you want that bald spot to grow back in, or you want your cuticles or other scabs to stop bleeding, etc.  Maybe you just want to feel like you’re in more control of your body.
      • Ask for and use your support system.  This may come in the form of talking to someone who knows your struggles while driving home, putting on a podcast that helps you stay focused on your goals.
      • Put something that serves as a tactile stimulus in these locations. One might use a piece of velcro on the back of your steering wheel, or under your desk at work or school.  Using this strategy, you are providing yourself with a less destructive stimulation for your fingers.

      Planning is Key

      The cycle of any BFRB can be difficult to break, but with a solid plan in place and consistency in practicing your skills and strategies, it can absolutely be done.   

      In order to come up with an effective plan, ask yourself these questions?

      • Am I willing to be uncomfortable and push through the urges in this setting?
      • What will I have access to use/bring?
      • Does someone there already know about my BFRB and support my treatment and strategies? If so, how can I use/ask them for help?

      Like anything else worth achieving, it will be a process that will include both successes and mistakes.  If you are already seeking professional help, try adding these tips to your list of strategies.  If not and you’re finding yourself struggling to navigate these unwanted picking/pulling behaviors, seek out a professional who specializes in cognitive behavioral therapy for BFRBs.

      *This blog was also published on the Anxiety and Depression Association of America website.

      brown and white long coated small dog wearing eyeglasses on black laptop computer

      Telehealth: We love it and you will too

      Therapy can greatly help people, but it is a lot of hard work; telehealth can take some of that stress away and make it an easier process for all. Because therapy can be so challenging, we want to minimize the time required to make therapy work for you. This means that you will have more time and energy to pay attention to the things that matter to you. The ease and convenience of telehealth may be the answer we’re all looking for. This post will walk you through what is telehealth, the benefits of telehealth, and if it is right for you.

      Telehealth explained

      By this time in the pandemic, most of us are familiar with some form of telehealth. Telehealth is simply remote healthcare provided via phone or video conferencing. Telehealth rapidly gained popularity in 2020. However, it’s been around for over a century and has a substantial amount of research supporting its use across many fields. In addition to being backed by science, telehealth has greatly improved the accessibility of quality mental health care. Along with this, we’ve noticed it has many benefits for our patients. Below we’ll discuss what providers and patients love about telehealth and if it is appropriate for you.

      What we (and our patients) love about telehealth

      Telehealth services for most medical and mental health care were effective long before 2020. However, for insurance, privacy, and other reasons it either couldn’t be used by providers or there was a stigma against it. Now that telehealth has been widely used with patients for years, and science firmly demonstrated that it is just as good as in-person most of the time, we want to point out what makes it so great for us and those we treat. Telehealth:

      • Makes therapy more accessible
      • Therapy is more convenient
      • Allows for patients, both adults and children, to feel safer at home
      • Provides invaluable symptom information, as many symptoms present within the comfort of one’s home
      • Allows for more time and energy to be put towards other important areas of your life

      Accessible

      First, and possibly most importantly, telehealth makes therapy more accessible. Not only is it more accessible for many providers, it is more accessible for many patients as well. For example, patients dealing with agoraphobia or trauma may have difficulty leaving their home. Remote appointments mean they don’t have to face their biggest fears just to make it to a session. Those who are physically disabled, chronically ill, or have chronic pain can access the care they need without bringing on a symptom flare. Individuals who are deaf/hard of hearing, have a learning or other cognitive disability can greatly benefit. Remote options allow for the use of captions, screen sharing, chat functions, and more. Remote therapy options (along with legislation like PSYPACT), means we can treat patients in over 30 different states. This provides access to effective care which might not be available in many areas. This list isn’t comprehensive, but you get the idea. Remote options make accessing mental health care possible when, in the past, it might not have been an option for many.

      Convenient

      Second, telehealth therapy is more convenient. Even if you’re close to your provider’s office, getting to an appointment once a week can be quite the hassle. Parking, gas, traffic, delays at school or work can all impact getting to your session on time. If your child is the one in treatment, convincing them to go to the office after a long day at school could be a struggle. If you’re very busy, it might be hard to find a regular time that works with your demanding schedule. This is especially true if you have to factor in the additional time for commuting. For college students, scheduling therapy between classes allows opportunities to work on mental health without compromising school performance or social life.

      Safe/Informative

      Third, most adults and children not only feel safer at home. Home is often where symptoms are most frequently occurring. With the type of therapy we offer at AWCC, therapy within our patients home can provide invaluable information. Working with someone where they feel safe and experience the most symptoms provides therapeutic opportunities. This allows providers to address specific symptoms in ways that are much more difficult in an office setting. In the past, working with a patient in their home meant we had to charge for travel time. The more time we spend time commuting, the less time we have to see patients. Despite being a small practice, we are passionate about helping as many people as we can. Telehealth allows us to help more patients, across various settings, in ways that work for them.

      Leaves time for other things in life

      Lastly, as we already stated, therapy is hard. What you get out of therapy is directly linked to what you are willing and able to put into it. Telehealth options are often more accessible, convenient, and can allow for more targeted treatment. This means leaves you with more time and energy to put in the hard work to achieve your treatment goals. Because remote sessions are easier to attend and schedule, they also decrease the likelihood that someone will cancel or miss appointments. This means they won’t be set back a week simply due to scheduling conflicts. Remote sessions also mean that you can still attend an appointment when you otherwise may not have been able. For example, if you have to watch your kids or you’re not feeling well, you can usually get to your computer/phone while at home. Therapy is only effective if someone can engage, so whatever makes it more likely that you can make it to sessions and put in the effort will make it more likely that you will succeed and start to feel better.

      Is telehealth right for me?

      Do you or your family member deal with symptoms of an anxiety, obsessive-compulsive, depressive, sleep, or trauma disorder? Need help managing a chronic health condition, chronic pain, or an eating disorder? Have ADHD, struggle to keep organized, have trouble keeping up with work/school, or possibly have a hoarding problem? Find that fear or worry keep you from doing the things you want to do in life?

      If you answered “yes” to any of the above questions, then you/your family member might be a good fit for telehealth at AWCC.

      In addition to wanting help managing one of the many conditions we treat, telehealth requires access to a few things. First, you need a device, such as a smartphone, tablet, or computer, that has a working camera and microphone. Second, you need an internet connection that’s stable enough for video calls. Third, you need a private space to have the sessions in. This can be a home office, empty conference room, car, bedroom, or wherever you have privacy and feel safe. 

      Telehealth is a fantastic option for almost all of the patients we see at AWCC. However, it isn’t appropriate for all diagnoses and in all situations. Sometimes, people with more severe symptoms, various disabilities, and/or children younger than 10 years old may require either in-person services or a hybrid option. People with symptoms or a condition that would prevent them from being able to effectively engage in treatment via a video conferencing format are similarly unlikely to be appropriate for telehealth.

      All in all, telehealth therapy is a fantastic option for almost all of the patients we treat at AWCC. Time and time again, studies have shown that Cognitive Behavior Therapy, the primary treatment we provide at AWCC, provided via telehealth is just as effective as in-person treatment for the types of patients we see and conditions we treat.

      TLDR

      All in all, telehealth can be a great option for most of the patients we see at AWCC. Telehealth can increase access and allow you to engage in treatment where you’re most comfortable. As fall approaches, getting your child to weekly appointments can be a nightmare with after school activities and evening traffic. Telehealth can also mean fewer missed appointments, more flexibility, and more time for you to focus on getting better rather than getting to session.  Telehealth can be the difference between being able to get care or having to continue to suffer without it. Patients with a history of trauma, suffering from conditions such as agoraphobia, who are physically or otherwise disabled, or in locations with few treatment options are prime examples of this.

      Most importantly, telehealth mental health treatment is proven to be effective for most, if not all, of the conditions we treat at AWCC. We have seen this first-hand with many patients over the last few years. We would not offer it if we did not believe in it.

      Everyone knows video calls can suck, but so can facing the hard stuff in therapy; why not do it in sweatpants?

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      Sleep? Who has time for that?

      The average human spends about one third of their life either trying to sleep or actually sleeping. By age 80, you will have spent about 26 years in bed. As humans we spend a lot of time sleeping. But, we still don’t fully understand why we need sleep in the first place. What we do know is that getting too little of it can have devastating consequences. We also know that people struggling with the following conditions report having difficulty either falling or staying asleep:

      • Anxiety
      • Stress
      • Depression
      • Chronic Pain
      • And many other health conditions

      It’s Sleep Awareness Week and Dr. Antler has studied this necessity for almost a decade, so we thought it would be a great time to help you understand:

      • What is it
      • Why we think we need it
      • What happens when we don’t get enough of it
      • What we can do to improve it

      What is sleep?

      Sleep is defined as a naturally recurring state of altered consciousness during which we experience reduced muscle and sensory activity. Sleep impacts almost every type of system and tissue within the body. There are four stages that fall into two basic types of sleep: rapid eye movement (REM) and non-REM. Stages 1 through 3 are all non-REM sleep.

      • Stage 1: The first few minutes after you fall asleep; a light sleep with the slowing of your heart rate, eye movements and breath
      • Stage 2: Body more fully relaxes and brain activity slows. Most time is spent in this stage.
      • Stage 3: Deep sleep; body is most relaxed; brain slows further and it’s hardest to wake
      • Stage 4: REM sleep; starts about 90 minutes after you fall asleep; most dreaming occurs during this stage; eyes move rapidly and brain activity is close to waking levels; muscles become temporarily paralyzed (we don’t want to act out our dreams!); heart rate, blood pressure, and breathing increase

      Usually, people pass through stages 1 through 3 before entering stage four and this cycle, which usually takes 1-2 hours, is repeated three to four times every night. There are many biological processes involved in sleep. Since we don’t have time to go into that here, if you are interested in learning about these processes, you can find more detailed information from the National Institute of Health. Now that we know what it is, let’s see why we need it and what happens when we don’t get enough of it!

      Why do we need it?

      Scientists still aren’t entirely sure why we need to sleep and research in this area is still an evolving field. That said, recent studies suggest that it may play a housekeeping role in the brain. This includes removing toxins that build up while you are awake, which promotes better functioning the next day. Other studies have found that sleep may be important to our ability to remember information. Specifically, it allows our brains to process and encode information we’ve taken in during the day. Then, helps us to store that information in our long-term memory for retrieval later. Have you ever struggled to remember things from the previous day after you didn’t sleep well the night before? Poor sleep might be the cause. Though we aren’t certain about why we need sleep, we know a lot about what happens when we don’t get enough of it.

      What happens when we don’t get enough of it?

      Many people think they must get 8 hours of sleep. However, the range most people fall in is more like 6-10 hours. When we’re younger, we tend to need more. Babies sleep as much as 16 to 18 hours a day, whereas children over 5 and teens need 8-11 hours a night. As we age, our need for sleep decreases, with people over 65 sometimes needing as little as 5-6 hours. Whatever our personal sleep requirement, when we don’t get enough of it we call that sleep deprivation. Sleep deprivation has been extensively researched and the impact it has on your health and functioning might surprise you. When we sleep just a few hours less per night for only a few nights in a row people:

      • Are less able to attend to information
      • Have less ability to complete puzzles or various tasks
      • Struggle to remember information
      • Have difficulty regulating emotions

      Beyond just impacting your day-to-day activities, it’s also been shown that losing just a few hours of sleep repeatedly is associated with:

      • Cardiovascular issues and other physiological changes
      • Impairment in weightlifting performance
      • More susceptible to illness due to changes in immune markers

      There are many studies that have demonstrated the negative impact of sleep loss, but luckily for us, there are also many studies that have looked at how we can make sure we get the sleep we need.

      What can we do to improve our sleep?

      Not only can improving our sleep help us to avoid the negative consequences of sleep deprivation, improving our sleep can have a positive effect on our mental health, physical health, and even our athletic performance. So what are some things that you can do to improve your sleep?

      One is to practice sleep hygiene. Having good sleep hygiene means everything from setting up a good sleep environment to engaging in daily routines that promote healthy sleep patterns. Some simple things you can do to improve your sleep hygiene include:

      • Set and stick to your sleep schedule (both sleep and wake times)
      • Create and follow a nightly routine
      • Avoid activating things (i.e., large meals, bright light, exercise, caffeine, etc.) in the few hours before bed
      • Restrict in-bed activity to only sleep and sex
      • Ensure you have a comfortable mattress and pillow
      • Keep bedroom at a cool temperature (around 65°F)
      • Block out noise and light

      Improving sleep hygiene can help some people improve their overall quality of sleep, yet research suggests that the most effective way to improve sleep quality is through cognitive behavioral therapy (CBT). By combining CBT techniques with mindfulness, relaxation, and sleep hygiene, we help patients to change the way they think about, engage with, and actually sleep. The end result is usually better sleep and better overall physical and mental health! In honor of Sleep Awareness Week, we challenge you to choose one of the sleep hygiene techniques above and implement it throughout this week. Sweet dreams!

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      Cognitive Distortion Series – General Negativity

      The next group of cognitive distortions we’ll review are the faulty thoughts that have a negative foundation. Similar to my last post, we’ll list the distortion, then identify a few ways on how to attack those negative thoughts.

      Labeling

      Labeling is simply the act of describing ourself or someone else negatively. For example, we might label someone as “stupid,” “disrespectful,” “horrible,” etc. Although someone’s behavior may be classified as one of these adjectives, that does not mean that person is “horrible” to the core. Here, we are not seeing the person as separate from his/her behavior. Imagine if everyone assigned us a negative label every time we didn’t act our best. There would be no room for error or mistakes to be made.

      This cognitive distortion makes it difficult to move past these poor behaviors. It also skews our view of ourself or the other person. With this in mind, it’s not hard to see how this could negative impact our relationship with ourself and/or others.

      When we describe ourself or others negatively, we often seek out incidents that support that negative bias. Cutting through this distortion and using these descriptions for behaviors has benefits. It allows us the opportunity to have just as many positives and seek out information that supports those positive labels as well.

      The best way to cue yourself into this cognitive distortion is when you use a negative adjective to describe someone. This is used in place of describing that person’s actual behavior. For example, “I’m so stupid.” This is very different than “That was not a great decision.” In the first, we are identifying as all negative. However, in the second, we are simply using that as a description for a behavior, not as a whole.

      The next time you do something you consider negative, try describing only your behavior and not yourself as a person. If you try and occasionally become successful with this, it can help improve your self-esteem and decrease depressive symptoms. The same goes for others; you’ll likely notice less resentment and frustration with others if you are able to separate them from their behaviors.

      Discounting the Positives

      Discounting the positives is another cognitive distortion that is negative at its core. Here, we essentially note the positive, but then dismiss it for any number of reasons. For example, “I got the job, but the company is so desperate, they’d hire anyone right now.” This statement does acknowledge the positive (getting the job), but then immediately disregards it as unimportant.

      I like to refer to this distortion as the “yeah, but” distortion. When we have a conversation with someone and they give a complement and then say “but,” it feels like they’ve just taken away that complement. The “but” makes it sound like anything they said before that doesn’t matter. For example, even something as small as “I like those pants, but they are too short” doesn’t feel very positive. Instead, it ends with the negative statement. Wouldn’t it be nice to hear, “I like those pants” and that’s it. The same goes for my first example of the job. Instead of “I got the job, but…” simply stating “I got the job” is all that’s necessary.

      What can clue you in to this cognitive distortion is definitely the word “but.” Once you hear that, pay attention to see what you said before that. Then, as yourself if that “but” was actually necessary.

      After reading this, I’d like to challenge you to be on the lookout for this distortion and try to hold back the “but” and anything you’d say after that. See how it feels to just acknowledge the positives without regularly dismissing them with something negative. I think both you and any others in the conversation will notice that it’s a much more pleasant interaction.

      Negative Filter

      There is a key difference between this cognitive distortion and discounting the positives. The negative filter distortion does not recognize any positives at all. For example, “The company is so desperate, they’ll hire anyone.” Here, we didn’t even acknowledged the job offer.

      Overall, this distortion is when you look at most things while wearing a negative pair of glasses. There’s no positive spin. Often, it’s difficult to identify positives, even when asked to look for them. However, we can find positives in almost any situation.

      Even though we can usually find positives, challenging this distortion does not involve sugar-coating anything. Rather, it simply means identifying the facts and evidence on both sides, not just the negative. For example, when someone passes away, it’s often difficult and very sad, but a positive might be that they are no longer suffering. Getting fired from a job may be positive in any of the following ways:

      • We were unhappy anyway
      • Now we get to spend more time with our family
      • We get to take the break we very much needed
      • It’s an opportunity to try something new

      None of these sugar-coat the situation. Instead they look at the opportunities the job loss presents.

      Overgeneralizing

      When we overgeneralize, we distort a single incident into a pattern of behaviors. Most often, this is going to have a negative foundation and bring about unpleasant emotions or reactions. For example, when getting rejected from a job interview, we might think “This is usually the outcome,” or “I get rejected from a lot of things.”

      We can easily see how this would lead to negative emotions by not seeing the reality of the situation. Perhaps this is only my first or second rejection. The goal here is to scale back how much we are taking that single incident (rejection) and viewing it as our usual outcome. We challenge this by looking at the evidence and the data. How many times has it happened compared to how many times we had a different outcome. For example, I’ve gotten rejected twice, but I’ve been offered many more jobs than that. The idea is that we want to break apart the pattern that this is “common” for us and see that it is, in fact, infrequent. We need to use the facts to identify the pattern and not just our thoughts.

      All-or-Nothing Thinking

      This cognitive distortion has many different names. All-or-nothing thinking, dichotomous thinking, black-and-white thinking, etc. However, they all indicate the same thing. We see things in terms of extremes. The core of this distortion is struggling to see the gray area on the continuum that is where a majority of life exists. Key words to identify this distortion include:

      • Always
      • Never
      • Everyone
      • No one

      These words cue us in to the idea that we are on one end of the continuum or the other. This distortion can be found in thoughts that don’t include these words also, such as “It was a waste of my time.” This indicates that the entire event was wasteful and not one single moment was fun or beneficial. Again, this type of thinking often leaves us in a negative emotional state.

      Once we’ve identified it, we want to look at how our language may be a bit extreme and things are not quite as black-and-white as we are indicating. For example, if I have an interview and don’t get the job. I may think “that was a waste of my time.” However, even thought I didn’t get the job, was the entire experience a waste? Likely not. I obtained more interview practice, maybe experienced a new type of interview question, or got some valuable feedback.

      This distortion is a bit more extreme than overgeneralizing and can often have a bit of a negative filter feel as well.

      Challenging Cognitive Distortions

      As mentioned in my previous blogs about cognitive distortions, these thoughts can be challenged. However, we must first identify them as faulty thoughts. Therefore, once you’ve done the work of picking them out, you can use the type of distortion to figure out how to challenge them. I’ve briefly mentioned in the above sections how to do this. You may also need to use more than one challenge strategy, because many distorted thoughts can fall into more than one of the distortion categories. This actually provides an opportunity to challenge them from different angles. However, if you continue to notice your faulty thinking and struggle to move past it, seek out professional help. Someone who specializes in cognitive-behavioral therapy, or cognitive therapy, will likely be able to provide more in-depth training on the skills necessary to challenge these thoughts and reduce the negative emotions.

      jack jack jack jack jack jack jack jack jack jack jack jack jack jack jack jack jack jack jack jack

      Cognitive Distortions Series – Predictions

      My last post discussed the overview of this cognitive distortions series. For this group of distortions, we focus on faulty thoughts that revolve around making predictions or assumptions. First, we’ll review the few distortions and then discuss ways to identify and challenge them at the end.

      Mind Reading

      The first distortion in this series is mind reading. This is just as it sounds. We assume we know what another person is thinking. Often, these thoughts are negative and impact us in that way. A few examples are:

      • She thinks I’m a bad friend
      • They don’t want me here
      • They’re mad at me
      • He thinks I’m stupid

      As you can hear in these thoughts, the individual assumes they know exactly what the other person thinks about them. Another common trend, as mentioned above, is that these thoughts are typically negative in nature. Because of this negativity, we usually don’t walk away from this thought with any positive emotion. Instead, it’s common that we feel bad about ourselves. This may even lead us to avoiding that person/situation, or trying harder to “make them” like us or think we are smart.

      Other than the negative association we get from these thoughts, the other problem with this is that we don’t actually know what other people are thinking. The only way we can know this for sure is if they verbalize it to us. For example, a blank stare may not mean they think we’re boring; instead it could be that they didn’t sleep well the night before and are struggling to stay awake. Similarly, even behaviors that seem dismissive (i.e., turning away) might not mean they don’t want to hear what you have to say. They could actually have thought you were done speaking or had their attention caught by something quickly that caused them to look away.

      This distortion often leads us to a one-track mind. We assume that these are their thoughts and they couldn’t possibly be thinking anything else. However, as we break this distortion apart, it makes room for other possibilities that have nothing to do with us (i.e., they didn’t sleep well).

      Fortune Telling

      The second distortion in this series is fortune telling. Again, this is fairly self-explanatory. Here, we simply predict the future. Typically, this is also in a negative light and something “bad” is to come. A few examples of fortune telling are:

      • I’m not going to get that job
      • This date won’t go well
      • I’m going to fail my test
      • I’m going to make things worse

      It’s honestly going to be pretty hard for us to focus well on an exam if we’re constantly telling ourselves we’ll fail. Similarly, if we assume a date will go poorly, it’s not very likely that we will be our genuine self on that date. Instead, we’ll be acting in a way that reinforces this thought and associated emotion (i.e., smiling less, talking less, not making eye contact, etc.).

      The problem behind this distortion is that we really don’t have any idea what is going to happen. Unfortunately, that date might go poorly, but it will be more likely to be terrible if we’ve already decided that’s the outcome. On the other hand, it may be the best date one has ever had!

      Here’s the hard part about this one. We like to assume that history repeats itself…because sometimes it does. However, just because you’ve had 20 terrible dates, doesn’t mean that the 21st will be terrible. The same with a test, or an interview, or anything else where we assume the ending. There are many different factors involved that are not the same as they were during those previous experiences.

      Catastrophizing

      The third distortion in this list is catastrophizing, or assuming something that’s already happened, or will happen, will be completely unbearable. A couple examples of this distortion are:

      • I won’t be able to deal with that
      • It will be terrible if I don’t get that job

      Again, we see a few different predictions in this distortion. We make the assumption that we know the outcome of something. If the event already happened, we make the prediction that we won’t be able to tolerate it. Honestly, we regularly cope with so many things that we never thought we had the capacity to handle. For example, when we see a friend struggle with the loss of a parent, we often have a catastrophic thought that we won’t be able to handle it when one of our parents passes. However, if and when that time comes, we usually are able to figure out a way through it. This does not mean we will handle everything with ease. Instead, it means that we are typically able to implement some coping skills to manage the very difficult situation.

      Identifying Cognitive Distortions

      When we are trying to determine if thoughts are falling into one of the above distortions, let’s be on the lookout for some of the following key phrases:

      • He/She/They think…
      • He/She/They want…
      • I can’t…
      • I won’t…

      This list is definitely not comprehensive, but it does give a general idea of how these distorted predictive thoughts might begin. The biggest way to figure out if you’ve engaged in these distortions is to ask yourself the facts of the situation. Are your thoughts based in facts or assumptions? Did someone give you a sideways look and you assume they thought your outfit was inappropriate? Or, did they give you a sideways look and tell you your outfit was inappropriate? One is fact and one is speculation.

      How do I Challenge Predicting Cognitive Distortions?

      When we identify that we’ve predicted something, we want to figure out our emotional reaction. If this prediction is causing us stress and anxiety, we may want to actually do something about it. If it doesn’t draw any negative emotional reaction, it may just need to be acknowledged and not addressed. Let’s focus on the problematic distortions. The ones that cause us anxiety or distress in some way.

      Once we’ve determined that our thought is a problematic prediction, we need to get back to the facts. Identify what has actually happened regarding the situation and how your thought has strayed away from that information. Then, the goal is to remind ourselves that we don’t know anything beyond the facts. We have to live in uncertainty until something more comes of the situation, or until the situation ends.

      Here’s an example where I’ll incorporate the predicting distortions: I just took a test and assumed I failed (fortune-telling). Because I failed, my mom will be furious with me and not let me hang out with my friends (mind-reading). On top of that, this test was so important, that I won’t get into college and I’ll be mortified (catastrophizing).

      First, did I get my grade back yet? No, so I’m not sure if I failed. I know I don’t feel confident that I aced the test, but that doesn’t mean I failed. I won’t know my actual score until it is graded and returned by my teacher. Until then, I have to wait. Assuming I failed is not going to make that waiting time any more pleasant.

      Second, did I study? Yes, so even if I did poorly on the test, I know my mom saw me studying and trying to understand the material. She usually says she wants me to try my hardest. I feel like I tried hard, maybe not the hardest, but I did try. If my trying wasn’t reflected well in my grade, I can figure out a new study strategy after that. Until then, I’m not sure if my strategies worked, so I have to wait.

      Third, even if she is upset, does she usually keep me from my friends? If not, why am I making this assumption. If she usually does, then, missing a night out with my friends will be a bummer, but not the end of the world. They hang out a lot and I’ll just go the next time.

      Last, is one test really what makes or breaks a college acceptance? If that’s the case, will I honestly not be able to get into any college, or just not the one I want? Assuming it’s not the only thing, then why would I place so much importance on it. Usually, they look at grades over a few years, GPA, ACT/SAT scores, essays and many more factors. Why am I assuming this one test will determine my future?

      If Cognitive Distortions Continue

      Challenging our thoughts can be very difficult and take some time to learn. Often, these thoughts may leave us feeling down, disappointed, hopeless, anxious or stressed. If you feel like you engage in cognitive distortions on a regular basis and you’re experiencing negative emotional states because of it, you may want to seek professional treatment. Look for a therapist who specializes in cognitive-behavioral therapy (CBT) to help you learn how to identify and challenge your specific distorted thoughts.

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      Cognitive Distortions Got You Down?

      Cognitive distortions are thoughts that are not factually based. They commonly occur in my daily life. Is this because I’m a psychologist that focuses on cognitions and thought processes? Maybe, but these distortions are also in my own thoughts and the thoughts of people in my personal life. All that to say that cognitive distortions are very common and most people get caught up in these erroneous ways of thinking.

      Understanding Cognitive Distortions

      Cognitive distortions are simply thoughts we have that are not based in fact. They can be irrational or exaggerated, but they can also be very convincing. These thoughts, in turn, impact how we view ourselves, others and the world around us. Some of the ways these faulty thoughts arise are through:

      • Assumptions
      • Comparisons
      • Regret
      • Viewing things in extremes

      When we use these as guides for our thoughts, behaviors, and emotions, we may be setting ourselves up for a negative outcome. These may include:

      • Failure
      • Disappointment
      • Frustration
      • Reduced self-esteem
      • Avoidance of activities we wanted to engage in

      Below are a few other common names for cognitive distortions:

      • Thinking traps
      • Thinking errors
      • Distorted thoughts

      Most of us don’t want to live in this distorted world. Therefore, it’s important to get a handle on our faulty thought process and figure out how to identify, challenge and change them.

      What Causes Cognitive Distortions

      Being human is all it takes to experience thinking traps. Automatic thoughts happen, well, automatically and can appear valid. When we mistake these thoughts for truths, we tend to experience unpleasant emotions and possibly engage in unhelpful behaviors. So, in this instance, thoughts lead to negative emotions. However, this process can also go the other direction. If we are in a negative emotional state (i.e., anxiety or depression), we are more likely to experience distorted thoughts. This emotional state also makes it more difficult for us to see the irrationality of the thoughts and challenge them accordingly.

      Some people engage in more distorted ways of thinking than others. And some of us are much better than others at identifying these distortions and actively working our way out of them.

      Cognitive Distortion Series – What’s to Come?

      I want to use this post to kick-off a series on cognitive distortions. There are numerous distortions that deserve to have a bit more attention devoted to them. Therefore, in the coming posts, I’ll define a few distortions, how to identify them and specific ideas on how to best challenge them. The goal being to get unstuck from these negative ways of thinking and get back into a life of progress and growth.

      If You’re Looking for Help Now

      Focusing on cognitive distortions is at the heart of the very popular cognitive-behavioral therapy approach. If you find that you struggle with cognitive distortions, you’re experiencing anxiety and/or depression, or others are commenting about your negativity, and you’re not sure what to do about it, it may be beneficial to seek out professional help.

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