Why Children and Teens Are More Anxious, Depressed, and Stressed Than Ever — And How Parents, Schools, and Therapy Can Help Across the country, children and teenagers are experiencing higher levels of anxiety, depression, and stress than ever before. As a St. Louis therapist at Pearlman & Associates, I see this every day in our work with kids, teens, and families. Many parents feel confused or overwhelmed. Schools are trying to support students while navigating increasing behavioral and emotional challenges. And young people often feel pressured, misunderstood, or unsure how to cope in healthy ways. This rise in youth mental health concerns is well-documented by organizations like the National Institute of Mental Health (NIMH) (https://www.nimh.nih.gov/health/topics/child-and-adolescent-mental-health ) and the Centers for Disease Control (CDC) (https://www.cdc.gov/childrensmentalhealth) . The good news is that there are effective strategies, supports, and therapeutic tools that can help kids feel better and regain confidence. Below is a deeper look at why today’s children struggle, what parents and schools can do, and how therapy and healthy coping skills can make a major difference. Why Children and Teens Are More Anxious and Depressed Today There is no single reason—rather, it is a combination of cultural, social, biological, and environmental factors. Social Media Pressure and Unrealistic Comparison Sites like Instagram, TikTok, and Snapchat create a world where kids constantly compare themselves to others. Organizations like the Child Mind Institute (https://childmind.org/topics-a-z/ ) highlight how social media impacts body image, self-worth, and mood. Kids feel pressure to be perfect, look perfect, and perform perfectly. Even emotionally healthy children can develop anxiety, insecurity, and depression from the comparison trap. Academic Pressure and Fear of Failure Many students believe their future success depends on their grades, test scores, and achievements. This leads to chronic worry, burnout, and performance anxiety. Teens frequently tell me in therapy that they feel “never good enough” no matter how hard they try. Overstimulation and Lack of True Downtime Kids rarely get quiet, calm, unstructured time. Screens, activities, social media, homework, and constant notifications keep the brain “on” at all times. Without pauses and rest, anxiety becomes the default state. Post-Pandemic Emotional and Social Delays Even though daily life has moved forward, emotional development was disrupted. Many students still struggle with social skills, confidence, separation anxiety, and school avoidance. Family Stress and Environmental Anxiety Children absorb the stress of the world around them. When families experience financial strain, work pressure, illness, or emotional overload, kids often internalize that stress—even if adults think they’re shielding them. Reduced Real-Life Social Interaction Kids spend less time building face-to-face social skills. Without opportunities to practice communication, conflict resolution, and reading social cues, social anxiety becomes more common. Increased Exposure to Unhealthy Coping Strategies Vaping, alcohol, marijuana, overeating, and digital addictions provide fast emotional escape—but ultimately make anxiety, depression, and mood regulation worse. Research from SAMHSA (https://www.samhsa.gov/mental-health ) reinforces this pattern across youth populations. What Parents Can Do to Help Their Child or Teen Parents have more influence than they realize. You don’t need to fix every problem—your presence, empathy, and guidance are already powerful. Normalize Talking About Emotions Ask open questions like: “How are you really feeling today?” “What part of your day stressed you out?” “What do you need from me right now?” Point them toward reliable emotional education resources like the American Academy of Child & Adolescent Psychiatry (https://www.aacap.org/AACAP/Families_Youth/Facts_for_Families.aspx ). Model Healthy Stress Responses Show your child what healthy coping looks like by: Taking walks Practicing deep breathing Using mindfulness Taking breaks from screens Kids learn emotional regulation from watching adults. Limit Screens & Social Media in Healthy Ways Not as punishment—but as protection. Use structured routines, phone-free bedtime, and monitored accounts. The American Psychological Association offers helpful guidance: https://www.apa.org/topics/child-development/stress . Build Predictable Routines Kids feel calmer when life feels consistent. Morning, after-school, and bedtime routines provide emotional safety. Teach Healthy Coping Skills Instead of Numbing Skills Healthy coping: Journaling Exercise Music Talking to a trusted adult Creative outlets Breathing exercises Grounding techniques Unhealthy coping: Vaping Drinking Drugs Isolation Overuse of screens Self-harm Resources like HealthyChildren.org (https://www.healthychildren.org/English/healthy-living/emotional-wellness/Pages/Building-Resilience.aspx ) offer parent-friendly strategies. Validate First, Solve Later Avoid minimizing feelings (“You’re fine,” “It’s not a big deal”). Use validation instead: “I hear you.” “That sounds tough.” “I’m here with you.” Validation builds trust and encourages openness. Seek Professional Support When Needed Children often open up more to a neutral therapist than to a parent. Therapy teaches real-world emotional and behavioral skills that last a lifetime. For local support, parents can learn more about child therapy in St. Louis here: https://stlmentalhealth.com/child-teen-therapy/ How Schools Can Support Anxious and Struggling Students Schools play a major role in helping students feel safe, understood, and capable. Teach Emotional and Mental Health Skills Classrooms that integrate coping skills, mindfulness, and emotional awareness help students build lifelong tools. The CDC (https://www.cdc.gov/childrensmentalhealth ) strongly supports school-based mental health programs. Create Trusted Adult Relationships Kids who have even one safe adult at school experience better emotional outcomes. Provide Predictability and Clear Expectations Clear routines and structures reduce anxiety and behavioral issues. Use Trauma-Informed Practices Instead of reacting with punishment, trauma-informed schools respond with: Calm tone Predictable consequences Problem-solving Co-regulation More about trauma-informed support: https://stlmentalhealth.com/trauma-therapy/ Expand Access to Counseling Services School-based counseling combined with community therapy provides comprehensive support. The Benefits of Therapy and Counseling for Children & Teens Therapy helps kids understand their emotions, learn coping strategies, and develop confidence. At Pearlman & Associates, therapy often includes: A Safe Space to Talk Therapy offers non-judgmental support where kids can share honestly. Understanding the Brain and Emotions Kids learn how stress, anxiety, and the amygdala affect thoughts and behavior. More about anxiety therapy: https://stlmentalhealth.com/anxiety-therapy/ Building Healthy Coping Strategies Therapists teach grounding techniques, communication skills, mindfulness, and problem-solving. Improving Family Communication Therapy often strengthens relationships at home. Family counseling info: https://stlmentalhealth.com/family-counseling/ Preventing Long-Term Mental Health Struggles Early intervention protects a child’s emotional future. If Your Child Is Struggling, We Are Here to Help Pearlman & Associates – St. Louis Mental Health & Counseling 📍 […]
10 Ways to Help Your Child or Teen See How Amazing They Truly Are As a St. Louis therapist who works with children, teens, and families every day, I often hear young people describe themselves through a distorted lens. Social media, bullying, body image concerns, and perfection culture can make even the strongest kids feel “not enough.” Cognitive distortions—those sneaky, automatic negative thoughts—can convince them they are failing, behind, or unlovable. The truth is far different. Kids and teens are incredible—but sometimes they need help seeing it. Here are ten therapist-backed ways to help your child or teen recognize their worth and build lasting confidence. 1. Catch Cognitive Distortions in the Moment When kids think, “Everyone is better than me,” gently challenge it. Ask, “What evidence do we have?” Kids learn that feelings aren’t facts.For more on cognitive distortions, see resources from the National Institute of Mental Health:https://www.nimh.nih.gov (dofollow) 2. Focus on Strengths, Not Flaws Instead of obsessing over what went wrong, help them name three things they did well today. Confidence grows from repeated recognition of strengths. 3. Show Them How Social Media Distorts Reality Teens often compare themselves to filtered, curated perfection. Talk openly about editing apps and unrealistic images. The American Psychological Association shares guidance for families navigating social media:https://www.apa.org/topics/social-media (dofollow) 4. Build a Daily “Awesome List” Encourage them to write down one thing they like about themselves every single day. Over time, this creates a powerful counter-voice to self-doubt. 5. Teach the “Compare Only to Yesterday” Rule Teach them that the only fair comparison is who they were yesterday. Improvement is in their control; other people’s highlight reels are not. 6. Reinforce That Body Diversity Is Normal Body dysmorphia grows when kids believe there is only one way to look. Emphasize the beauty of diverse bodies and focus on health, strength, and appreciation—not appearance. 7. Create Safe Spaces After Bullying If bullying happens, validate the pain and remind them that another person’s cruelty does not define them. The StopBullying.gov resource center provides helpful tools:https://www.stopbullying.gov (dofollow) 8. Practice Positive Self-Talk Together Kids learn from what they hear. When you model statements like, “I made a mistake, but I’m learning,” they internalize self-compassion. 9. Celebrate Effort More Than Outcome Praise trying, sticking with hard things, and showing resilience. This builds internal motivation and reduces perfectionism. 10. Connect Them With a St. Louis Therapist When Needed Sometimes a child or teen needs professional support to work through anxiety, depression, bullying, negative self-image, or trauma. St. Louis counseling can help them develop healthier thinking patterns and rediscover their strengths. At Pearlman & Associates, our therapists specialize in helping children, teens, and families build confidence, challenge negative thoughts, and embrace who they truly are. Contact Pearlman & Associates – St. Louis Mental Health Therapy Website: https://www.STLmentalhealth.com Phone: 314-942-1147 Email: bryan@stlmentalhealth.comLocation: 655 Craig Road, Suite 300, Creve Coeur, MissouriServices: Children, teens, adults, couples, and familiesSpecialties: Anxiety, depression, bullying, trauma, self-esteem, social media stress, relationships Dr. Lena Pearlman, LCSW Rebecca Dougherty, LCSW Dr. Bryan Pearlman, EdD, LMSW Samantha Pearlman, LCSW Sydnee Maberry, LCSW
10 Effective Ways to Manage Intrusive Thoughts and Anxiety Introduction Welcome to Pearlman & Associates, a compassionate counseling and therapy practice in St. Louis, Missouri. Our dedicated team of experienced therapists is committed to supporting you on your journey toward healing. In this article, we’ll explore 10 powerful strategies to cope with intrusive thoughts and anxiety. Remember, you’re not alone, and seeking professional help is a sign of strength. 1. Mindfulness Meditation What is it? Mindfulness involves calmly observing your thoughts without judgment. It allows you to change your relationship with intrusive thoughts. How to start: Find a quiet space, sit comfortably, and focus on your breath. Apps designed for beginners can guide you through mindfulness practices. 2. Cognitive Behavioral Therapy (CBT) What is it? CBT helps create distance between you and your thoughts. It’s effective for various thought disorders, including intrusive thoughts. How it works: A CBT therapist identifies your intrusive thoughts, processes them, and reframes them to reduce their power. 3. Remember, ‘This Too Shall Pass’ Why it matters: Intrusive thoughts can feel permanent, but they’re temporary. Remind yourself that thoughts don’t define you. Mantra: “My thoughts are temporary.” 4. Visualization Techniques How it helps: Visualize your thoughts as passing clouds in a vast sky. None of them are permanent. Practice: Picture your mind as a blue sky with thoughts drifting by. 5. Spend Time with a Pet Why it works: Animals provide calming companionship. Petting a dog or cat can soothe an anxious mind. 6. Ground Yourself in the Present Technique: Pay attention to your surroundings. Focus on what’s happening now. Tip: Continue your previous activity despite intrusive thoughts. 7. Acknowledge the Intrusive Thought Remember: Thoughts can’t harm you. Acknowledge them without fear. Action: Reframe the thought as just that—a passing mental event. 8. Nature and Exercise Benefits: Spending time outdoors reduces anxiety. Exercise releases calming neurotransmitters. Try: Take a walk, breathe fresh air, and connect with nature. 9. Deep Breathing and Muscle Relaxation Techniques: Deep breaths calm the nervous system. Progressive muscle relaxation eases tension. Practice: Inhale deeply, hold, and exhale slowly. 10. Seek Professional Help Why it’s crucial: Therapists at Pearlman & Associates specialize in anxiety, stress management, and mental health concerns. Contact us: Visit our practice at 655 Craig Road, Suite 300, Creve Coeur, MO 631411. Remember, healing is possible, and you deserve support. Reach out to our compassionate team today.
Introduction Childhood and adolescence can be challenging times, and it’s essential to recognize and address mental health concerns early. Anxiety and depression affect many young individuals, impacting their well-being, relationships, and overall quality of life. As a trusted mental health therapist in St. Louis, we at Pearlman & Associates are committed to providing effective strategies to support children and teens facing these difficulties. Understanding Anxiety and Depression What Is Anxiety? Anxiety is a normal emotion, but excessive worry and fear can hinder daily life. Recognize signs such as restlessness, irritability, and difficulty concentrating. Is Anxiety Common Among Children and Adolescents? Yes, anxiety is prevalent in this age group. Approximately 6% of children ages 6-11 and 10% of adolescents ages 12-17 are diagnosed with anxiety. Depression: A Serious Concern Depression affects mood, behavior, and physical health. Look out for symptoms like persistent sadness, loss of interest, and changes in sleep or appetite. Strategies for Caregivers Create a Supportive Environment Encourage open communication. Validate their feelings and provide reassurance. Normalize Mental Health Conversations Break the stigma by discussing mental health openly. Educate children and teens about anxiety and depression. Promote Self-Care Prioritize sleep, exercise, and balanced nutrition. Teach relaxation techniques like deep breathing and mindfulness. Seek Professional Help Connect with a St. Louis therapist or counselor. Our team at Pearlman & Associates offers evidence-based therapies tailored to individual needs. Contact Information Pearlman & Associates Address: 655 Craig Road, Suite 300, St. Louis, MO 63141 Phone: 314-942-1147 Email: bryan@stlmentalhealth.com Website: STLmentalhealth.com Remember, you’re not alone. Reach out for support, and together, we can navigate the path toward healing and improved mental health.
Unleashing Potential: Strategies for Harnessing Focus and Productivity in ADHD [St. Louis, MO, 12/20/2023] Attention-Deficit/Hyperactivity Disorder (ADHD) can present unique challenges in focus, organization, and impulse control, but with tailored strategies and support, individuals can significantly enhance their ability to achieve tasks and excel in various aspects of life. Dr. Bryan Pearlman, a mental health therapist, affirms, “For people who struggle with focus, organization, prioritizing tasks, and impulse control, the key is to determine which specific skills and strategies work best for the individual. This will take some trial and error to find the best plan for success.” Understanding and harnessing one’s Optimal Zone of Focus is crucial. Identifying the time of day when attention peaks allows individuals to schedule tasks more effectively, maximizing productivity during these periods. Moreover, an Accountability Buddy can be transformative. Partnering with someone who understands personal goals and provides support fosters motivation and consistency in task completion. Strategies for Enhanced Focus, Organization, and Productivity: Understanding Optimal Zone: Identify peak focus hours and schedule demanding tasks during these periods to harness maximum productivity. Accountability Buddies: Partner with a trusted ally who shares your goals, set clear expectations, and commit to regular check-ins to stay on track. Distraction Management: Utilize noise-canceling headphones or apps to create a conducive environment for focused work or study sessions. Task Breakdown: Divide larger tasks into smaller, manageable steps to prevent overwhelm and facilitate steady progress. Mindfulness Techniques: Incorporate mindfulness exercises and deep breathing to improve attention control and reduce impulsivity. Utilizing Technology: Leverage task management apps like Todoist, Trello, or Asana to organize and prioritize tasks efficiently. Inspirational Insights from Dr. Bryan Pearlman: “As someone who has personally lived with ADHD since I was a child, I can attest that it is possible to turn this from a deficit into a superpower. The ability to hyperfocus, process quickly, and muscle through tasks is something I wouldn’t want to trade for anything.” Essential Resources for Further Guidance: Books: “The Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free Play” by Neil Fiore “The Productivity Project: Accomplishing More by Managing Your Time, Attention, and Energy” by Chris Bailey TED Talks: “Inside the Mind of a Master Procrastinator” by Tim Urban “How to Gain Control of Your Free Time” by Laura Vanderkam Articles and Websites: ADDitude Magazine CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder) “A Radical Guide to Spending Less Time on Your Phone” by Jenny Odell (article on TED) “The Science of Procrastination and How to Manage It” by the American Psychological Association These resources offer comprehensive support and guidance to individuals with ADHD, aiding them in navigating challenges and achieving success in various facets of life. By implementing these strategies and utilizing available resources, individuals with ADHD can transform their traits into assets, maximizing their potential for personal and professional growth. For further information or interviews regarding ADHD or other mental health related items, please contact: Pearlman & Associates https://www.stlmentalhealth.com 655 Craig Road, Suite 300, St. Louis, MO 63141 314-323-7340 bryan@STLmentalhealth.com Twitter: @drp_principal ### About Dr. Bryan Pearlman: Dr. Bryan Pearlman is a seasoned educator, mental health therapist, acclaimed author, and an advocate for mental well-being. With a wealth of experience in education, mental health, and advocating, Dr. Pearlman’s expertise and insights continue to positively impact the lives of countless children, parents, and educators. He is a sought-after speaker, offering invaluable guidance to organizations and individuals invested in helping all children and teens to succeed in school and life.
The Transformative Benefits of Mental Health Therapy In an increasingly fast-paced and demanding world, the importance of mental health has gained significant recognition. As individuals grapple with stress, anxiety, and other emotional challenges, seeking professional help through mental health therapy has emerged as a vital avenue for holistic well-being. This article explores the myriad benefits of engaging in therapy, highlighting how it can empower individuals to navigate life’s challenges with resilience and clarity. Enhanced Emotional Resilience Mental health therapy equips individuals with the tools to develop enhanced emotional resilience. Therapists provide a safe space where clients can openly discuss their feelings and concerns without judgment. Through techniques such as cognitive-behavioral therapy (CBT) and dialectical behavior therapy (DBT), clients learn to identify negative thought patterns and reframe them into healthier perspectives. This newfound emotional agility helps individuals better manage stressors and setbacks, leading to improved overall mental well-being. Improved Communication Skills Therapy fosters improved communication skills that extend beyond the therapist’s office. As individuals work with therapists to express their emotions and thoughts effectively, they learn to communicate more openly and empathetically in their personal and professional relationships. Strong communication skills can lead to stronger connections, reduced misunderstandings, and healthier interactions. Stress and Anxiety Management The demands of modern life often lead to heightened levels of stress and anxiety. Mental health therapy offers a toolbox of coping mechanisms that enable individuals to manage these emotions more effectively. Techniques such as mindfulness meditation, progressive muscle relaxation, and deep breathing exercises are commonly taught in therapy sessions. These skills empower individuals to take control of their stress and anxiety, fostering a sense of calm and balance in their daily lives. Enhanced Self-Esteem and Self-Acceptance Many individuals struggle with self-esteem issues and self-doubt. Therapy addresses these challenges by helping clients develop a positive self-image and a deeper sense of self-acceptance. Through exploration and self-reflection, clients come to understand their strengths and learn to embrace their imperfections. This newfound self-assuredness has a ripple effect on various aspects of life, including relationships, career pursuits, and personal goals. Healthy Coping Mechanisms One of the most valuable aspects of mental health therapy is its focus on teaching healthy coping mechanisms. Instead of resorting to harmful behaviors like substance abuse or avoidance, individuals learn healthier ways to manage their emotions. This can include journaling, engaging in creative outlets, engaging in physical activity, or seeking social support. By cultivating positive coping strategies, individuals are better equipped to face challenges and setbacks without compromising their mental well-being. Empowerment and Goal Achievement Therapy provides a structured platform for individuals to set and work towards personal goals. Whether it’s overcoming phobias, breaking free from self-limiting beliefs, or improving interpersonal skills, therapists collaborate with clients to chart a path towards personal growth. This sense of empowerment and achievement boosts self-confidence and instills a sense of purpose. Conclusion Mental health therapy offers a plethora of transformative benefits that positively impact every facet of an individual’s life. From enhanced emotional resilience and improved communication skills to stress management and self-acceptance, therapy equips individuals with invaluable tools for navigating life’s challenges. The journey towards better mental well-being starts with seeking professional help, and the rewards are far-reaching—enabling individuals to lead happier, healthier, and more fulfilling lives. Don’t hesitate to take that step towards therapy; your mental health is worth the investment. Additional Reads: https://bepresentohio.org/ice-cube-hack-for-panic-attacks/#:~:text=This%20could%20include%20holding%20a,your%20face%20in%20ice%20water. https://psychcentral.com/anxiety/vagus-nerve-cooling-anxiety https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-to-help-ease-anxiety https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety About Us: https://www.stlmentalhealth.com is a St. Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who provide therapy and counseling services to kids, teens, adults, couples, and families. Pearlman & Associates specializes in stress, anxiety, depression, relationships, and other mental health related issues and concerns. The practice can be reached by phone at: 314-942-1147, by email at: bryan@stlmentalhealth.com or on the web at: https://www.stlmentalhealth.com/contact-us/. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141.
There are several factors that could potentially hinder mental health. Here are some common examples of what could negatively impact your mental health: Stress: Persistent or excessive stress can negatively impact mental well-being. High levels of stress can lead to anxiety, depression, and various other mental health conditions. Traumatic experiences: Experiencing or witnessing traumatic events, such as physical or emotional abuse, accidents, natural disasters, or violence, can have a lasting impact on mental health. Social isolation: Lack of social connections and support can contribute to feelings of loneliness, depression, and anxiety. Humans are social beings, and isolation can have detrimental effects on mental well-being. Substance abuse: Substance abuse, including alcohol and drug misuse, can significantly affect mental health. Substance use disorders often coexist with mental health disorders and can worsen their symptoms. Poor physical health: Physical health problems, chronic illnesses, or disabilities can impact mental well-being. Pain, discomfort, and limitations can contribute to stress, depression, and anxiety. Unhealthy lifestyle choices: Poor diet, lack of exercise, inadequate sleep, and unhealthy coping mechanisms like excessive alcohol consumption or unhealthy eating habits can negatively affect mental health. Work-related factors: High work demands, job insecurity, workplace bullying, long working hours, and lack of control over work-related decisions can lead to stress, burnout, and mental health issues. Relationship difficulties: Unhealthy or abusive relationships, conflicts, and lack of support from loved ones can contribute to mental health problems. Genetics and family history: A family history of mental health conditions can increase the risk of developing similar issues. Genetic factors can influence susceptibility to mental health disorders. Environmental factors: Living in an unsafe or disadvantaged neighborhood, exposure to pollution or toxins, or lack of access to quality healthcare can impact mental health. Remember: Mental health is complex, and individual experiences vary. What affects one person’s mental health may not have the same impact on another. If you or someone you know is struggling with mental health issues, it’s advisable to seek professional help from a healthcare provider or mental health specialist. Additional Resources: https://www.insider.com/things-that-are-not-helping-your-mental-health-2018-9 https://careersinpsychology.org/ten-worst-habits-mental-health/ https://www.forbes.com/sites/alicegwalton/2018/04/26/8-things-were-doing-wrong-for-our-mental-health-and-how-we-can-do-better/?sh=536e12a050c2 About Us: https://www.stlmentalhealth.com is a St. Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who provide therapy and counseling services to kids, teens, adults, couples, and families. Pearlman & Associates specializes in stress, anxiety, depression, relationships, and other mental health related issues and concerns. The practice can be reached by phone at: 314-942-1147, by email at: bryan@stlmentalhealth.com or on the web at: https://www.stlmentalhealth.com/contact-us/. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141.
If you’re experiencing the following, you may want to consider trying therapy! Deciding to begin therapy is a personal decision that can depend on various factors. Here are some situations in which you may want to consider starting therapy: Mental health concerns: If you’re experiencing symptoms of a mental health condition such as depression, anxiety, trauma, or obsessive-compulsive disorder (OCD), therapy can provide support and treatment. Significant life changes: Major life events like a divorce, loss of a loved one, job loss, relocation, or a serious illness can cause emotional distress. Therapy can help you navigate these transitions and cope with the associated challenges. Relationship difficulties: If you’re facing challenges in your relationships, whether it’s with a partner, family member, or friend, therapy can help you improve communication, resolve conflicts, and develop healthier relationship patterns. Self-exploration and personal growth: Therapy isn’t solely for addressing problems; it can also be beneficial for personal development and self-discovery. If you’re interested in gaining self-awareness, enhancing self-esteem, or exploring your goals and values, therapy can be a valuable tool. Unresolved past issues: Lingering emotional wounds from past experiences, such as childhood trauma or abuse, may affect your well-being. Therapy can assist in processing and healing these unresolved issues. Coping with stress: If you’re struggling to manage stress, whether related to work, school, or other life demands, therapy can teach you effective coping strategies and stress-management techniques. Chronic health conditions: Living with chronic illnesses or physical health conditions can impact your emotional well-being. Therapy can provide support in managing the emotional aspects of your condition and adapting to the associated challenges. Remember: The decision to start therapy is ultimately yours. If you’re unsure, consulting with a mental health professional can help you determine if therapy is a suitable option for your specific needs and circumstances. Additional Resources: https://www.nimh.nih.gov/health/topics/psychotherapies https://www.psychiatry.org/patients-families/psychotherapy https://www.psychologytoday.com/us/basics/therapy About Us: https://www.stlmentalhealth.com is a St. Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who provide therapy and counseling services to kids, teens, adults, couples, and families. Pearlman & Associates specializes in stress, anxiety, depression, relationships, and other mental health related issues and concerns. The practice can be reached by phone at: 314-942-1147, by email at: bryan@stlmentalhealth.com or on the web at: https://www.stlmentalhealth.com/contact-us/. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141.
Before we delve into managing a panic attack, it’s important to understand the signs and symptoms typically associated with a panic attack. Signs/Symptoms of a Panic Attack Sudden and intense fear or a sense of impending doom. Rapid heartbeat (palpitations) or heart pounding. Chest pain or discomfort. Shortness of breath or a feeling of being smothered. Sweating or chills. Trembling or shaking. Feeling lightheaded, dizzy, or faint. Nausea or stomach discomfort. Numbness or tingling sensations. Hot flashes or cold flashes. Feeling detached from oneself or having an out-of-body experience. Fear of losing control or going crazy. Fear of dying. Experiencing a panic attack can, undoubtedly, be distressing, but there are several techniques you can try to help manage and stop a panic attack. It’s important to note that panic attack symptoms can vary from person to person. Some individuals may experience all of these symptoms, while others may only have a few. It’s also possible to have panic attacks without any apparent triggers. If you or someone you know frequently experiences panic attacks or if the symptoms significantly impact daily life, it’s advisable to seek professional help from a mental health provider for a proper diagnosis and treatment. Strategies that may be helpful: Recognize and accept the panic attack: Acknowledge that what you’re experiencing is a panic attack. Remind yourself that panic attacks are temporary and will pass. Focus on your breathing: Practice deep breathing exercises to help regulate your breath and promote relaxation. Breathe in slowly through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat this pattern until you feel a sense of calm. Challenge your thoughts: Panic attacks are often accompanied by anxious thoughts and irrational fears. Challenge and replace those thoughts with more rational and positive ones. Remind yourself that you are safe and the feelings will subside. Practice grounding techniques: Engage your senses by focusing on your immediate surroundings. Describe the details of objects you see, touch something nearby and focus on its texture, or listen carefully to the sounds around you. This can help distract your mind from the panic and bring you back to the present moment. Use relaxation techniques: Try progressive muscle relaxation or visualization exercises. Progressive muscle relaxation involves tensing and then relaxing each muscle group in your body. Visualization exercises involve mentally picturing a calm and peaceful place. Seek support: Reach out to a trusted friend, family member, or therapist who can provide reassurance and support during a panic attack. Their presence and understanding can help you feel more at ease. Consider professional help: If you frequently experience panic attacks that significantly impact your daily life, it may be beneficial to seek professional help. A mental health professional can work with you to develop personalized strategies and provide additional support. Remember: I want you to know that panic attacks, although challenging, do not define you. They are experiences that can be managed and overcome. Remember that you are strong and resilient, capable of finding the inner strength to navigate through these moments. Panic attacks may make you feel overwhelmed and scared, but they are temporary. They cannot harm you, and they will pass. Each time you face a panic attack, you grow stronger and more equipped to handle them. Remember to be gentle with yourself. Celebrate every small victory, every step forward, and every moment of courage. You are making progress, and each day brings new opportunities for growth and healing. You are not alone in this journey. https://www.stlmentalhealth.com is a St. Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who provide therapy and counseling services to kids, teens, adults, couples, and families. Pearlman & Associates specializes in stress, anxiety, depression, relationships, and other mental health related issues and concerns. The practice can be reached by phone at: 314-942-1147, by email at: bryan@stlmentalhealth.com or on the web at: https://www.stlmentalhealth.com/contact-us/. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141. Additional Resources: https://adaa.org/understanding-anxiety/panic-disorder/resources https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms https://www.psychologytools.com/self-help/panic-attacks-and-panic-disorder/
What Can Therapy Offer? Seeking out a therapist can be beneficial for various reasons, as therapy offers numerous advantages for mental health and overall well-being. Here are some common reasons why people seek out therapy: Emotional support: Therapy provides a safe and non-judgmental space where you can express your thoughts, emotions, and concerns. A therapist can offer empathetic listening and emotional support, which can be especially helpful during challenging times or when dealing with difficult emotions. Mental health concerns: If you’re experiencing symptoms of mental health disorders such as depression, anxiety, or bipolar disorder, a therapist can assist you in understanding and managing these conditions. They can provide a diagnosis, develop a treatment plan, and teach coping strategies to improve your mental health. Relationship issues: Therapy can be valuable for individuals experiencing difficulties in their relationships. Whether it’s with a romantic partner, family members, friends, or colleagues, a therapist can help you navigate conflicts, improve communication, and build healthier relationships. Self-exploration and personal growth: Therapy is not solely for addressing problems; it can also aid in self-discovery and personal development. A therapist can help you gain insight into your values, beliefs, and life goals, enabling you to make positive changes and live a more fulfilling life. Stress and life transitions: Significant life events like a career change, loss of a loved one, divorce, or relocation can cause stress and emotional turmoil. Therapy can provide guidance and support during these transitions, helping you navigate the challenges and adjust to new circumstances. Coping with trauma: If you’ve experienced a traumatic event, therapy can be instrumental in the healing process. A therapist can utilize evidence-based techniques to help you process and recover from trauma, manage symptoms of post-traumatic stress disorder (PTSD), and regain a sense of safety and control. Improved self-care and well-being: Therapy can empower you to prioritize self-care, set healthy boundaries, and make positive lifestyle changes. It can also assist in developing coping mechanisms, managing stress, and enhancing overall well-being. Remember: Therapy is a personal journey, and the specific reasons for seeking it out may vary from person to person. It’s important to find a therapist who is a good fit for you and who specializes in the areas you wish to address. Additional Resources: https://psychcentral.com/blog/what-are-the-benefits-of-therapy#:~:text=There%20are%20several%20reasons%20people,substance%20use%20disorder%20(SUD). https://www.forbes.com/sites/alicegwalton/2014/06/03/11-intriguing-reasons-to-give-talk-therapy-a-try/?sh=2810fee94ebb https://www.goodtherapy.org/blog/why-should-i-go-to-therapy-8-signs-its-time-to-see-a-therapist https://www.stlmentalhealth.com is a St. Louis mental health therapy practice in Creve Coeur, Missouri. The practice has a team of mental health therapists who provide therapy and counseling services to kids, teens, adults, couples, and families. Pearlman & Associates specializes in stress, anxiety, depression, relationships, and other mental health related issues and concerns. The practice can be reached by phone at: 314-942-1147, by email at: bryan@stlmentalhealth.com or on the web at: https://www.stlmentalhealth.com/contact-us/. The office is located at: 655 Craig Road, Suite 300, St. Louis, MO 63141.
