CATEGORY: Anxiety and Panic > Overcoming Panic and Anxiety 63 articles

Below you will find all the articles written on this topic.


Easy Distractions for Dealing with Anxiety

Posted by: Melvin Tillman, MA

            No matter who you are, chances are you’ve experienced anxiety before.  For some people, this universal state of mind happens too often.  Fortunately, there are some ways to manage…


4 Things To Remember When Facing Rejection

Posted by: Mariaisabel Zweig, Intern

Facing rejection is a hard thing to do. When we face rejection, we try to deal with the rejection as quickly and painlessly as possible. There are small rejections we…


Managing Anxiety: I See/I Hear/ I Feel Exercise

Posted by: Shannon Oliver-O'Neil, LSWTherapist

Anxiety sits at an uncomfortable intersection of two thoughts: that something is wrong, and that we can and should correct it. Anxiety keeps us focused on the future and the…


DARE: A four step approach to anxiety management

Posted by: Shayna Alper, Intern

Anxiety is the most common mental health issue in the United States, affected about 40 million people. If you struggle with anxiety, you are not alone. Help is available. Anxiety…


Being Assertive

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Being Assertive Your neighbor is asking you to pick up her mail for the third time this month. Your coworker is asking if you will take her to work every day…


Circle Activity for Negative Thoughts

Posted by: Center for Growth Therapists

Circle Activity for Negative Thoughts

Do you often find yourself trapped inside your own negative thoughts? Are these thoughts often negative thoughts towards you? Often times, a person may be trapped…


Anxiety: Psychotherapy Treatment Options

Posted by: Center for Growth Therapists

Anxiety: Psychotherapy Treatment Options Explored

​Anxiety is an umbrella term that ranges from nerves before a big meeting, and escalating to a fear of leaving your home. With all of the…


Your First Anxiety and Depression Support Group

Posted by: Center for Growth Therapists

What to Expect in Your First Anxiety Depression Support Group at The Center for Growth / Therapy in Philadelphia :

    In the beginning of the Anxiety and Depression group…


Bedtime Ritual for Anxiety Sufferers

Posted by: Center for Growth Therapists

Bedtime Ritual for Anxiety Sufferers

Whether you are suffering from chronic anxiety or nervously anticipating an upcoming

event or circumstance, stress can interfere with our sleep cycles, affecting our ability to

catch those…


Progressive Muscle Relaxation

Posted by: Center for Growth Therapists

Progressive Muscle Relaxation Exercise: Are you suffering from anger, anxiety, or insomnia? Have you tried countless breathing and relaxation exercises to no avail? Progressive Muscle Relaxation may be right…


Recognizing your Cognitive Distortions

Posted by: Shannon Oliver-O'Neil, LSWTherapist

The way we see the world has a huge impact on our mood. Cognitive Behavioral Therapy can be extremely effective in improving mood by focusing in on our cognitions, or…


Negative Stories and Anxiety

Posted by: Center for Growth Therapists

When life is uncertain and your anxiety heightens have you ever made up really negative stories that just continue to raise your feelings of anxiety? You may be…


Fear of Flying Exercise

Posted by: Aimee Wood, LCSW

People have phobias about all types of things. You may have  heard of people having a fear of heights, death, public speaking, and spiders. A very common phobia is aerophobia…


Communicate without Anxiety

Posted by: Aimee Wood, LCSW

You have an idea that you want to communicate differently, but it can be difficult to make the behavioral changes necessary to put the new idea to work. Do not…


Sexual Anxiety And Premature Ejaculation

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

The Connection Between Sexual Anxiety and Premature Ejaculation   What is anxiety? Anxiety is frequently described and experienced in different ways. From a laypersons perspective, having anxiety is similar to having…


Redirecting Your Negative and Anxious Thoughts

Posted by: Aimee Wood, LCSW

How to change your thoughts: Steps for redirecting your negative and anxious thoughts 

Have you ever found yourself so consumed with negative, or anxious thoughts that you can’t focus or do anything else…


Challenging Your Cognitive Distortions

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Social Anxiety Treatment in Philadelphia: A major component of social anxiety is thinking others are judging or testing you, thinking you will embarrass yourself, thinking you are inadequate compared to the…


Feeling “numb” from police work?

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Police Officers & Trauma Therapy in Philadelphia Police officers jobs require them to control their emotional reactions, even when faced with very emotionally overwhelming situations.  For instance, when talking with a child…


Identifying & Managing Critical Incident Stress In Police Officers

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

 Stress Therapy in Philadelphia:  “What is Critical Incident Stress?”  Jeffery Mitchell of the University of Maryland, developed the term critical incident stress (CIS) after working with firemen/firewomen and police officers.  He…


Looking For Patterns in Your Social Anxiety

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Social Anxiety Treatment in Philadelphia: Looking for patterns in your social anxiety When you are struggling with social anxiety, it can feel like every social situation is triggering.  While for…


Talking to Your Partner About PTSD

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Trauma Therapy in Philadelphia / PTSD Recovery in Center City

This tip is for anyone who is recovering from trauma or PTSD and who has a significant other in their life. …


The Self Esteem Workout

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Center for Growth / Self Esteem Therapy in Philadelphia: Increasing confidence and self esteem. 

Self esteem is a measure of how favorable you rate your abilities and value as a…


Poor Body Image and Thought Records

Posted by: Aimee Wood, LCSW

Center for Growth / Body Image Therapy in Philadelphia: Completing a Thought Record to Address Poor Body Image

It is common for individuals living in Philadelphia to struggle with self-confidence about their…


Re-framing the Concept of Boundaries

Posted by: Aimee Wood, LCSW

Boundaries: Re-framing the concept

The term boundaries means the limits you set with others based on what you feel most comfortable with; this can be physically, emotionally,intellectually, sexually, the list goes…


What is Cognitive Behavioral Therapy?

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Center for Growth / Cognitive Behavioral Therapy in Philadelphia

Cognitive Behavioral Therapy (CBT) is a prominent evidence-based therapeutic process developed by Aaron Beck in the 1960s.  CBT is a form of…


Letting Go of Expectations

Posted by: Aimee Wood, LCSW

Opening Yourself Up to More by Letting Go of Expectations

Do you find yourself often disappointed when things don’t go your way? Do you find yourself constantly disappointed by friends…


Having a conversation to assert your boundaries.

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

After identifying that you have a boundary that has been crossed it is essential to express your new needs to others. This tip is designed to help…


Quick Boundary Tips

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Once you have Identified Your Boundaries, you are ready to share them with others and express your feelings about the relationship and your boundaries


Identifying Your Boundaries

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Boundaries are “guidelines, rules or limits that a person creates to identify for him- or herself that are reasonable, safe and permissible ways for other people to behave around him…


What are Boundaries?

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

One of the most challenging, emotional, and stressful tasks within relationships is setting and maintaining appropriate boundaries.  However, most people don’t realize this until their boundaries have been crossed and…


Automatic Negative Thoughts and Core Beliefs

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Automatic negative thoughts and core beliefs are the two main roots of anxiety and depression.  People who suffer from anxiety and depression, usually have a maladaptive thought process that is…


Evaluating Coping Skills

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

This tip is designed to help you answer a few questions about using coping skills for anxiety and depression. So, in order to begin a discussion about coping skills and…


A Description of Animal Assisted Therapy (AAT) : Scientific research, Usage, and Effects

Posted by: Center for Growth Therapists

Pet therapy, or Animal Assisted Therapy (AAT) refers to the use of animals in therapy as part of the treatment process. Animal Assisted Therapy ( AAT )  attempts to improve…


7 Essential Steps to Making Change Real

Posted by: Center for Growth Therapists

7 Essential Steps to Making Change Real. The concept of change is an essential aspect of what it means to be human, whether it is our own personal goal for…


Coping Skills For Anxiety

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Anxiety Treatment in Philadelphia: Coping skills for anxiety: As you may already know, anxiety is a normal feeling and a typical reaction to many events in everyday life.  It can help…


Finding Motivation To Change

Posted by: Aimee Wood, LCSW

Therapy in Philadelphia: Finding motivation to change: Do you have a bad habit that you want to change? Do you find that no matter what you try, you keep falling back…


Anxiety Support Groups in Philadelphia

Posted by: Center for Growth Therapists

10 Week Anxiety Support Groups in Philadelphia - Now Forming Are you anxious? Do you constantly worry? Do you have thoughts that don’t go away? Have you experienced rapid heart…


Staging Anxiety to Uncover Your Triggers

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Center for Growth / Anxiety Treatment in Philadelphia- Staging Anxiety to Uncover Your Triggers: anxiety can be a debilitating diagnosis for many of its victims. Often, it feels as though…


Steps You Can Take To Reduce Anxiety

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Center for Growth / Anxiety Reduction in Philadelphia

Steps you can take to reduce anxiety anxiety can impact work, your interpersonal relationships, hobbies, and prevent you from enjoying life to the…


Stress Management Techniques

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Stress Management Techniques: dealing with stress might seem like a battle that you can never win, but you can learn how to manage the stress in your life.


Visualization Technique Part One

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Anxiety Therapy in Philadelphia : Visualization Technique Part One: visualization and imagery are powerful weapons in the arsenal against anxiety. Whether guided by a therapist at the Center for Growth…


Visualization Technique Part Three

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Visualization Techniques Part III: White Light By now, you’ve no doubt mastered the ‘ Safe Place ’ technique and have used it to both relieve stress and work on…


Visualization Technique Part Two

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Center for Growth / Anxiety Therapy in Philadelphia

Visualization Technique Part II

Learning the power of visualization and guided imagery through the construction of a safe place is key to using the mind…


Is it Low Self Esteem

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Is it low self-esteem? Therapy in Philadelphia: How to recognize and come to terms with low self- esteem when a poor self-concept is the root of your problems.

Everybody has bad…


Make Your Own Anxiety Workbook

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Anxiety Therapy in Philadelphia / Make Your Own Anxiety Workbook

Coping with anxiety is a challenge for anyone. Learning how to recognize anxiety before your anxiety spirals out of control and then quell…


Overcoming Anxiety: Moving Beyond

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Center for Growth / Anxiety Therapy in Philadelphia

Overcoming Anxiety: there are various methods available for overcoming anxiety to those who suffer with it today. A new onslaught of prescription medications…


Panic Attacks

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Panic Attack Therapy in Philadelphia - What are panic attacks? Ever feel like you suddenly can’t catch your breath? Your heart is pounding in your chest, and yet you are sitting…


Plan for Reducing Anxiety

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Center for Growth / Anxiety Treatment in Philadelphia

Developing a plan of action for reducing anxiety one of the best ways for reducing anxiety is to be prepared for the sensation of anxiety. To…


Positive Thinking Techniques

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Therapy in Philadelphia: Postive Thinking Techniques

* Before you can use positive thinking, you must learn to recognize negative thinking, and that can take a little work. We live in…


Preparing for a Panic Attack

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Panic Attack Treatment in Philadelphia: Preparing for a Panic Attack 

Be Prepared: as a sufferer of Panic Attacks you know how suddenly they can appear. Preparation can be a key to helping…


Reducing Anxiety

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Reducing Anxiety in Philly / Therapy in Philadelphia:

Reducing Anxiety in Philly: Ok, congratulated yourself. You have achieved the first step of reducing the amount of anxiety you experience. You…


Releasing Anxiety Through Repetitive Motion

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Releasing Anxiety Through Repetitive Motion: anxiety can be thought of as an accumulation of stress that builds up in our minds and bodies creating a host of unwanted symptoms which…


Relief Dates to Quell Your Anxiety

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Set ‘Relief Dates’ to Quell your Anxiety: anxiety is a thief. It robs those who suffer with it of their time and attention. It steals their peace and joy and…


Replacing Triggers

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Anxiety Treatment in Philadelphia - Replacing Triggers: Focusing on Anti-Anxiety Alerts Anxiety triggers are key circumstances that engage the anxiety response. Some people may find that crowds trigger their anxiety. Others…


Image Collage

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

The Image Collage Technique, developed for the self help website Therapy in Philadelphia A common trait of those who suffer with anxiety is low self esteem and a…


Letting Go Of Your Perfectionism

Posted by: Center for Growth Therapists

Work On Letting Go Of Your Perfectionism: working hard on letting go of your perfectionism does not mean letting go of your hard work to accomplish things, rather it means…


Dissecting Panic

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Dissecting Panic: Getting at the root of your anxiety  Panic is a real and debilitating manifestation of underlying anxiety. Designed in our prehistoric ancestors to protect the race from extinction…


Fear of Flying

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

How To Cope With A Fear of Flying / Aviophobia Treatment in Center City Philadelphia

Business meetings. Family gatherings. Relocation. Eventually, for one reason or another, most people will have to…


How Breathing Can Help You Defeat Anxiety

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Anxiety Therapy in Philadelphia: How breathing can help you defeat anxiety: sigh of relief - how breathing can help you defeat anxiety: Using deep breathing techniques to relieve anxiety has…


Creating Positive Affirmations

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Therapy in Philadelphia : Creating positive affirmation: negative self-talk is a common underlying theme behind clinical anxiety and its symptoms. Those who suffer from anxiety often circulate destructive, negative thought…


Categorizing Anxiety

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Categorizing Anxiety: Learn the Difference Between Anxiety Types Anxiety can come in many shapes and sizes. In other words, it does not discriminate between people, nor do those who suffer with…


Processing Emotions

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Processing emotions: once you identify what you are feeling, try to find a way to process it. Below is a list of action oriented suggestions for how to do this.

Processing…


A Gratitude Tree

Posted by: Alex Robboy, CAS, MSW, LCSW Individual, Couples & Family Therapy IMAGO Certified Marriage Counselor AASECT Certified Sex Therapist Supervisor Founder & Director of the Center for Growth Inc.

Fighting Anxiety Through the Act of Giving Thanks - A Gratitude Tree - Anxiety is a disease of the negative mind. Many of those who suffer with anxiety struggle…