Unsticking from Anxious Thoughts

By Annabelle Parr, MA, AMFT

Our capacity for language allows us as a species to be excellent problem solvers. It’s the thing that allowed us to invent cars that transport us over large distances quickly, and it’s also what gives us the ability to notice if we have a flat tire, pull over, and replace the tire with a spare (and if you are not the savviest with automotive issues, to understand a YouTube video explaining how).

When we are anxious or afraid, our minds come up with thoughts to try to help us make sense of our fear and problem solve potential threats.

If you get a flat while you are driving, before any languaging kicks in, you might notice yourself feeling a jolt of fear. Fear is an acute feeling that shows up when we are facing a perceived threat. And fear is really adaptive. If we never felt fear or anxiety, we wouldn’t survive long. Usually, right after fear or anxiety (or any other emotion) kicks in, our mind jumps in with some thoughts to try to make some meaning out of that feeling and help us address it. In this case, fear might tell you to “pull over as soon as you can.” Listening to that thought will likely help you resolve the issue and ensure you are once again driving a safe, secure vehicle.

However, sometimes the thoughts that our minds come up with when we are feeling afraid or anxious are not so helpful.

For example, if you feel anxious the next time you get in the car, and your mind says “what if something else goes wrong and I crash? This isn’t safe, I should just stay home”, listening to that thought is probably not so helpful. Sure, listening to that thought would probably give you some relief from the anxiety you are feeling in that moment, but it would also restrict your life in a really significant way.

Anxiety and the thoughts it generates are designed to help protect us, so those thoughts usually feel really true and important.

The problem is sometimes we feel anxious or afraid in the absence of any real, likely, or catastrophic threat, and sometimes the anxious thoughts that visit us are not accurate, helpful, or important. Cognitive defusion – the process of noticing that our thoughts are simply sounds and syllables – can help us create enough distance from those sticky anxious thoughts that we get to choose how to respond.

When we are able to create some space between our selves and our thoughts,

we get to become skilled observers of our experience in a way that allows us to decide whether a particular thought is going to help move us toward our values or if it will move us away from what is meaningful and important to us. We do not have to figure out whether the thought is “true,” we just need to figure out if doing what it says is in line with what matters to us.

So how do we get a little bit of distance from our thoughts?

There are a whole bunch of exercises that can help us get some distance from thoughts that are tripping us up. One of my favorites goes like this. First, you identify the thought and state it as it is (“this isn’t safe, I should just stay home”). Pause, and notice what shows up in your body as you sit with it. Next, restate the thought but preface it with “I’m having the thought that…” (“I’m having the thought that this isn’t safe, I should just stay home”). Again, pause and notice what shows up. And finally, restate the thought but preface it with “I’m noticing that I’m having the thought that…”. Again, pause and notice what shows up.

And the final step is to check in with what matters most to you in this moment

and choose whether that is a thought that will help you engage with your valued direction. Sometimes the answer is yes. But when it’s no (or not entirely), your values can inform what you choose to do instead.

Defusion is a process, and sometimes it can be hard to get unstuck on your own. A therapist trained in Acceptance and Commitment Therapy (ACT), can help you learn the ropes.

If you or someone you love needs support and might benefit from cognitive behavioral therapy (CBT) or acceptance and commitment therapy (ACT) for anxiety, panic, phobias, stress, PTSD, OCD, or stress related to COVID-19, or if you would like more information about our telehealth services, please contact us at (858) 354-4077 or at info@csamsandiego.com

Fostering Resilience during COVID-19 by Connecting with Our Values

By Annabelle Parr

As we enter Mental Health Awareness Month this year, we are collectively experiencing not only a global health crisis, but also a stressor which has potentially significant repercussions for our mental health. At the very least, we are likely to be experiencing a range of painful emotions as a result of this crisis. On any given day, I find myself feeling at least some combination of the following: anxiety, fear, stress, grief, frustration and/or exhaustion. 

As an Acceptance and Commitment Therapy (ACT) therapist, when I am struggling, I ask myself the question: can I be willing to have this pain, and still choose to move in the direction of what matters most to me? The goal of ACT is to help us to live more vital, meaningful lives even as we struggle with the inevitable pain and discomfort inherent in being human. And goodness knows this pandemic has given us all a whopping dose of pain and discomfort.

But what does a meaningful life look like during a global crisis?

Prior to COVID-19, I felt like I had developed a pretty good sense of how to move toward what matters even when I feel anxiety or fear or frustration. But this pandemic has challenged me. At first, I felt overwhelmed as it seemed the world had turned upside down, and I struggled to find ways to live my values when life suddenly felt so restricted by forces beyond my control.

So I began to consider: how can I continue to move toward what matters most to me, even as life has become more restricted by this pandemic?

A few weeks ago, I was scrolling Instagram and came across a post posing the question: “if someone told you that you could save a life, would you?” The post went on to remind us that we are all being given that otherwise very rare opportunity, and that in staying home right now, we are actually saving lives.

https://www.instagram.com/igo_medical/

After reading this Instagram, it clicked for me: I don’t necessarily have to do anything monumental or new or different right now in order to make significant, values based decisions. Instead, I can consider what I am already doing – like staying home except for essential errands, or wearing a mask and maintaining six feet from others when I do need to go out, or calling and connecting with friends and family – and I can connect these actions with my values.

What are values?

Values from an ACT perspective are a collection of verbs, adverbs, and adjectives that describe qualities of being; a.k.a. who and how do I want to be in the world? For me, a few of my values include being compassionate, conscientious, kind, and loving.

Connecting with our values can infuse the choices we are already making with purpose.

When I connect even the simple action of staying home with being compassionate or loving, rather than becoming fused with thoughts about how terrible, frightening, or overwhelming this all is, I can ground myself in a sense of purpose and meaning beyond my discomfort. And I can bring my values to anything I do: when I call family or friends, I can choose to show up lovingly; when I go to the store, I can offer gratitude to the essential workers I interact with; when I watch my favorite TV show, I can connect with my value of being kind and gentle with myself. The key is being intentional about why I do what I do.

You are enough just as you are.

Navigating a pandemic is exhausting; it demands so much of us already, and additional pressure to do more when just getting through the day feels taxing enough can feel less than helpful. Part of the beauty of ACT is that values based actions are not always huge, monumental gestures; in fact, more often, they are the small, intentional choices we make to show up in a particular moment as the type of person that we hope to be in the world. So rather than beating ourselves up for feeling like we are falling short somehow, we might ask ourselves instead, how can I bring the qualities I hope to embody to the actions I am already taking? How can I connect the things I am already doing back with the kind of person that I hope to be? 

“Those who have a why to live can bear almost any how.”

I keep coming back to the wisdom of Viktor Frankl during this time; as a Holocaust survivor and psychiatrist, he is particularly well suited to guide us through crisis. He noted that “those who have a why to live can bear almost any how,” and I might add that those who have a why to act can bear almost any how. The “how’s” of our day-to-day right now pose a whole host of new challenges for us, but when we can connect with a why behind these challenges, we are likely to meet them with much greater resilience.

CSAM IS HERE TO HELP

If you or someone you love needs support and might benefit from cognitive behavioral therapy (CBT) or acceptance and commitment therapy (ACT) for anxiety, panic, phobias, stress, PTSD, OCD, insomnia, or stress related to COVID-19, or if you would like more information about our telehealth services, please contact us at (858) 354-4077 or at info@csamsandiego.com

Anxiety Tools: An Expert's Advice

reposted from Healthline.com

originally written by Healthline Editorial Team featuring an interview with CSAM Director Dr. Jill Stoddard

Anxiety disorders affect over 18 percent of U.S. adults each year, according to the National Institute of Mental Health. This includes generalized anxiety disorder, obsessive compulsive disorder, post-traumatic stress disorder, and more.

Anxiety can work its way into many aspects of a person’s life, which is why it’s so important to find the resources, support, and advice you need — whether it comes from people’s stories, helpful phone apps, or expert advice.

Dr. Jill Stoddard is the founding director of The Center for Stress & Anxiety Management, an outpatient clinic in San Diego specializing in cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT) for anxiety and related issues. She’s also an associate professor of psychology at Alliant International University, and the co-author of “The Big Book of ACT Metaphors.”

We caught up with her to learn about some of the ways she recommends for managing anxiety disorders.

Dr. Jill Stoddard’s advice for anxiety

1. Use your senses

Anxiety narrows your focus onto perceived threats (i.e., whatever you’re feeling afraid of or worried about in the moment) which can impact your focus and memory. Practice mindfully broadening your view by using your senses — what do you see, hear, smell, etc. — to improve attention and experience.

2. Have gratitude

Practice gratitude as another way to broaden your focus. There are the things that you worry about, and there are also the things you’re grateful for.

3. Be accepting

Difficulty with uncertainty and a lack of perceived control amplify anxiety. To “fix” this, we often attempt to get more certainty and more control — for example, by doing internet searches about health symptoms. This actually increases anxiety in the long run.

The antidote is acceptance of uncertainty and control. You can read a book or watch a sporting event without knowing the ending. In fact, it’s the anticipation that makes it exciting! So try bringing this attitude of openness to not knowing, and letting go of control. See what happens.

4. Face your fears

Avoidance is anything you do, or don’t do, to feel less anxious and prevent a feared outcome from occurring. For example, avoiding a social situation, using drugs or alcohol, or procrastination are all examples of avoidance.

When you avoid what you’re afraid of, you get short-term relief. However, this relief never lasts, and before you know it, that anxiety has returned, often with feelings of sadness or shame for having avoided it. And often, the exact avoidance strategies you’re using to feel better and prevent a feared outcome (e.g. reading off your notes during a speech or avoiding eye contact) actually create the outcome you’re trying to avoid (namely, appearing anxious or incompetent).

Consider taking small steps to start facing your fears. What’s one thing you might do that takes you out of your comfort zone? You will build mastery and confidence, and your anxiety might even diminish in the process.

5. Define your values

Do some soul searching about what really matters to you. Who do you want to be? What do you want to stand for? What qualities do you wish to embody as you engage in work or school, or interact with people you care about? If friendship matters, how can you create space in your life for that? When you do so, what qualities do you wish to embody as you spend time with friends? Do you wish to be authentic? Compassionate? Assertive?

These are all values, and making choices in line with values — rather than in the service of avoidance — may or may not impact your anxiety, but will definitely add richness, vitality, and meaning to your life.

Healthline’s tips

To help you keep your anxiety in check, Healthline also recommends trying out the following products in your day to day:

• Add some lavender essential oil to your lotions and soaps, use as an air freshener, or rub small diluted amounts onto your neck or feet.
• Take Kavinace supplements, which can help with anxiety-related sleep issues.
• Try practicing self-guided meditations that emphasize self-compassion.
• Get some relaxing sounds from the Stress Relief Collection.
• Check out biofeedback therapy. Some people find it to be an effective tool in managing anxiety. Use the BCIA directory to find a certified practitioner.

A ‘Yes’ Community

a guest blog repost by Dr. Nic Hooper

Two days ago, Thursday June 1st 2017, an article in The New Scientist magazine was published that I co-wrote. It is a great achievement because it will be one of the largest impact writings about Relational Frame Theory (RFT) i.e. it is possible that more people will lay their eyes on this article than for any other RFT article that currently exists.

At a personal level it feels like a big deal; it feels like an ‘I made it’ moment. And, of course, ‘I made it’ moments matter only because of the history of moments where me making it wasn’t, by any means, a sure thing. I think of my A-Levels where I studied like hell for Psychology and scraped a B. I think of the first two years of my degree where my average mark was 57 (see picture below) and I think of starting my self-funded PhD where some members of staff in the Psychology Department weren’t happy about me being accepted onto the program because I wasn’t ‘PhD material’. How the hell did I, an average boy from a working class family, make it to a point in my life where I publish in a magazine that has a readership of over 100,000 people?

The answer is quite simple. When I was 20, I started reading a book about a new approach to human suffering named Acceptance and Commitment Therapy (ACT). This is when everything changed for me. Prior to this point, unhelpful thoughts and feelings heavily influenced my decisions. Sure, they kept me in a comfort zone where I was safe but in that comfort zone I could make no progress towards the things that were important to me.

Have you seen the film ‘Yes Man’ with Jim Carrey? The film documents how a man’s life changed when he started saying ‘yes’ to everything. It’s a cool idea and following what I learned about ACT it is pretty close to the way I began interacting with the world. Of course, I differ from ‘Yes Man’ in that if someone asks me to steal a pig from a farm and paint it green then I wont say ‘yes’ (most of the time). However, if someone asks me to do something that is in line with my values, and provided this something wont infringe too much on my ability to self-care, then I say ‘yes’.

Over the years I have especially said ‘yes’ when the offer made me feel uncomfortable or when my mind fed me thoughts like: ‘You’re going to get found out – you’re not smart enough to do this’. My values guided my decision-making. Yes to a PhD, Yes to presenting my work at international conferences, Yes to travelling to the US to meet people like Steve Hayes and Kelly Wilson, Yes to lecturing in Cyprus, Yes to writing a book, Yes to going to the ACT Dublin Conference, Yesto meeting up in Bristol with some people I met at that conference, Yes to setting up an ACT centre with those people, and Yes to trying to write this New Scientist article with those people. Sure, it wasn’t plain sailing and it brought me plenty of failure and discomfort along the way but there is no doubt that I am where I am because of how readily I said ‘yes’. And I was able to say ‘yes’ because ACT taught me that saying ‘yes’ to things that are important to you, even when they bring discomfort, is a way of living that brings liberty and fulfillment (see any recent work by Aisling Curtin and Trish Leonard to learn more about ACT inspired comfort zones).

I guess you might be wondering why I am telling you these things. Well, for two reasons. Firstly, I wanted to advocate for ‘yes’ living because of the positive effect it has had on me. However, secondly, and more importantly, I wanted to make a prediction for the future. Here I am, one average person, who became introduced to ACT, started moving outside of his comfort zone when his mind told him that he wasn’t worthy or capable, and started to achieve remarkable things (relative to what I thought was possible). But I am not the only person in the ACT community with that story. You see the thing about ACT is that it isn’t an approach you ‘do’ to other people; it is an approach that starts with oneself. So here is my prediction: ACT will get bigger and will stay the course. I don’t think this will happen because ACT will win therapy wars with 1000’s of studies (those wars don’t have winners). I think it will happen because over time more and more ‘average’ people will start to achieve remarkable things by saying ‘yes’ when their mind tells them that they aren’t good enough. If this does happen then although none of us will be remembered as individuals, as a ‘yes’ community we might just change the world.

Originally posted on NicHooper.com

5 Myths About Anxiety

By Trevor McDonald
edited by Annabelle Parr

People are talking about mental illnesses, like anxiety disorders, more often and more openly. Social media and access to digital content has helped facilitate the conversation. However, there is still a stigma surrounding mental illness, and while easy access to content can help reduce shame, stigma and misunderstandings about mental illness, it can also spread mistruths and foster outdated myths. This hurts those who suffer from mental illnesses as well as those trying to understand and support them. So let’s clarify some things about anxiety.

According to the National Institute of Mental Health (NIMH), anxiety disorders are the most common American mental illness, affecting 40 million adults – 18% of the population. Despite this substantial figure, the Anxiety and Depression Association of America (ADAA) estimates that only 33 percent of those suffering will receive treatment.

Anxiety is a blanket term. We all know what it feels like to feel anxious. But when we talk about anxiety as a mental illness, we may be referring to any number of disorders, from generalized anxiety disorder to social anxiety disorder to panic disorder to a specific phobia. Though all of these things fall under “anxiety,” each manifestation looks and feels a bit different.

Fortunately, anxiety disorders can be treated. Having a supportive network that includes mental health professionals and ideally, understanding loved ones, is critical. The first step toward encouraging and facilitating treatment is dispelling myths and providing education for both those struggling with anxiety and the people around them. Here are five of the biggest myths about anxiety disorders:

1. “You don’t really have anxiety. Everyone gets anxious/nervous!” Of course, everyone feels anxious or stressed sometimes. But according to the DSM V, when someone has an anxiety disorder, they feel excessively anxious about a number of things more often than not, and it significantly impairs their ability to function in a major area of their life. We must understand that there is a big difference between feeling anxious about a particular event or challenge, and feeling the chronic anxiety that comes with an anxiety disorder. Furthermore, it’s important not to toss around statements such as “I’m so OCD” when all we mean is that we like our desk organized. Minimizing an anxiety disorder in these ways undermines the challenge that something like generalized anxiety disorder or OCD can pose to people who are struggling with them.

2.  “You can get over anxiety with yoga, taking a walk, or meditation.” While taking a holistic approach to wellness is smart, and such activities can help with the symptoms of anxiety, taking a yoga class won’t “cure” an anxiety disorder any more than it will spina bifida. Though it can be tempting to offer advice to try to help those struggling with anxiety, it’s important not to minimize their experience or assume that you have a solution to offer them. Only a mental health professional should be offering any kind of “prescription” or suggestion for treatment.

3. “Anxiety means a person is weak, or they must have had a really bad childhood.” The former is never true; the latter could be part of the foundation for an anxiety disorder, though this is certainly not always the case. Trauma can kick start an anxiety disorder, but it’s not the only source. A big reason people with mental illnesses don’t talk about their condition is because they don’t want to be seen as weak or feeble, even though they’re not. It takes tremendous strength to live with any disorder. Invisible disabilities can be especially trying because people can’t “see” the disorder a person is battling.

4. “Anxiety isn’t that big of a deal.” Everything is relative. Anxiety disorders exist on a spectrum. If you know someone with anxiety, you can’t gauge how severe their disorder is. But unless you are a therapist, psychiatrist, or doctor, it’s not your job to gauge the severity of someone else’s anxiety. What you need to know is that anxiety is a big deal to the person suffering from it, no matter where they fall on the spectrum. Further, unlike a broken leg, anxiety can’t be seen on the outside.  So someone may appear perfectly put together on the outside, but is suffering in silence on the inside.

5. “I won’t be able to relate to someone with anxiety.” This myth is usually based on a person’s fear that they won’t know what to say when someone is struggling with anxiety. It’s human nature to want to “fix” things, but anxiety can’t be fixed that easily, especially by a non-professional. Remember that it’s not your job to “fix” someone’s anxiety or make it go away. All they really need from you is empathy. And listening well is far more important than knowing what to say. So when talking to someone with anxiety, let them lead the conversation, don’t judge them, and don’t try to fix it. Let them know that you want to understand and that you hear that they are struggling.  You might also offer to help them connect with professional help.

We’ve come a long way in our understanding of anxiety disorders. Psychological research has given us a solid understanding of anxiety and how to treat it effectively. Of course, there is always more to learn, but now the bulk of our work lies in sharing our understanding with the community and eliminating the damaging and unnecessary stigma that still surrounds mental illness. Working to un-learn false claims and myths of the past is a big step in the right direction. Doing your part to educate yourself and others will make a big difference in the lives of everyone with an anxiety disorder.

CSAM IS HERE TO HELP

If you or someone you love might benefit from acceptance and commitment therapy (ACT), cognitive behavioral therapy (CBT), or biofeedback for anxiety, depression, stress, or PTSD, or if you would like more information about our therapy services, please contact us at (858) 354-4077 or at csamsandiego@gmail.com.

Most Americans Are Stressed About the Future of Our Nation

by Annabelle Parr

Have you found yourself feeling especially anxious or stressed out in the current political climate? You’re not alone. This particular election and transition of power is unique for many reasons, not least of which is the widespread stress it is creating in Americans across the political spectrum.

According to the American Psychological Association’s most recent Stress in America survey, two-thirds of Americans report feeling stress regarding the future of our nation.

This stress is bipartisan.

Prior to the election, stress may have been divided more along party lines. Back in August, Democrats were significantly more likely than Republicans (72 percent vs 26 percent) to feel stress regarding the outcome of the presidential election. However, according to the most recent study conducted in January, 59 percent of Republicans and 76 percent of Democrats reported that the future of the nation was a significant source of stress.

Overall stress levels have increased since the election.

In the ten years since the inception of the Stress in America survey, Americans’ stress levels had been gradually decreasing. However, between August 2016 and January 2017, Americans’ average reported stress level increased from 4.8 to 5.1, on a scale where 1 represents no stress and 10 represents enormous stress. This was the first statistically significant increase in stress since the survey began 10 years ago.

We are not the first cohort to feel stressed about the future of our country.

It is important to remember that this APA survey has only been conducted for the last decade, and to keep in perspective that our country has been through numerous tumultuous and stressful times. We are not the first group of citizens to be very stressed and concerned for America’s future. History shows us that we have inevitably and cyclically encountered dark times as a nation, and that hopefully, after each struggle, we emerge stronger and maybe a little bit wiser and more just.

However, currently we are very much in the midst of the anxiety and uncertainty. We are deeply stressed, and we are not alone in that experience. There is comfort to be found in the “me too,” but it is also important that together we learn to find balance during this time.

How do we manage our stress?

Engaging in democracy.

One of the beautiful things about our country is that we are part of a democracy, where we are empowered to use our voices to speak up regarding those things that do concern us. In order to properly voice our concerns, it is important that we use our access to information to stay informed about what is going on. (However, we must also recognize when we need to disconnect. More on the importance of limiting our information intake below).

One way to try to assuage the stress we feel is to use it as fuel for action. We can spend a few minutes calling our local representatives and communicating our concerns. We can get involved volunteering for or donating to an organization whose efforts are in line with our values. We can participate in protests or marches to literally stand up for the things that are important to us. There is something very empowering about engaging in community and collective action with other Americans who share our views.

Regardless of our political views and beliefs, our stress seems to be collective. The details of our concerns may differ, but we all have the opportunity to use our voices and engage in the future of the nation.

Finding a balance between staying engaged and allowing ourselves to disconnect.

However, as much as it is important to stay engaged, we must also recognize the limits as to what we can do to help foster change. When we come together, we are strong. But individually, we cannot carry the weight of the nation on our shoulders. And as we work to remain informed, it is also important that we allow ourselves the time and space away from news.

Limiting technology and news consumption.

Between all of our technological devices, 24-hour news cycles, and politically saturated Facebook news feeds, we could allow our eyes and minds to be occupied all day long by the constant, stress-inducing updates. We need to limit our news consumption in order to allow our minds and bodies to rest. Allowing ourselves to be overwhelmed by the news will leave us feeling powerless.

Practicing self-care.

Maybe the most important thing that we can do at this time of great national stress is to take care of ourselves. Self-care is vital to our mental, physical, spiritual, and emotional well-being. And if you have felt that your nation (or perhaps its commander in chief) has failed to care for you, or sent you the message that you are unworthy of care, maybe your greatest act of protest and defiance will be to choose to take care of yourself in spite of this.

Self-care will not fix the national situation, of course. However, wouldn’t it be powerful to have a nation filled with citizens who know how to care for their own well-being, and as a result they have the energy to stay engaged in their democracy?

How can we practice self-care?

Good self-care is unique to each individual. What is relaxing and healing for one person may not be as helpful to another. It’s important to pay attention to those things, those rituals, that calm and center us. That signal to our psyche a time of rest or peace. Here are some ideas to help inspire you:

1. Set aside some time to walk each day and focus on breathing the fresh air in your lungs and feeling the ground under your feet with each step.
2. Practice yoga.
3. Find a mindfulness meditation to practice every day. This doesn’t have to take more than five minutes. Check out this link for some suggestions: http://marc.ucla.edu/mindful-meditations
4. Not a fan of meditation? Try focusing on your breathing. Take a minute to practice some mindful breaths. Check out our blog post on breathing for some tips: http://www.anxietytherapysandiego.com/blog/2016/6/8/the-power-of-breathing
5. Turn off your devices. Allow yourself to unplug entirely. Maybe consider deactivating your automatic news updates, or deleting the Facebook app from your phone. Set limits on your news consumption by mapping out a given time to check the news each day.
6. Find time for humor. Is there a show that makes you smile or laugh? Laughter is healing and helps relieve stress.
7. Spend time with loved ones. Share your experiences and your feelings, but also make sure to find time to talk about things unrelated to the current political situation. It’s healing to talk with others who feel the same way that we do and to know that we are not alone. But it is also important to have fun and to remember that we can still enjoy the sweet things in life even when there are reasons to be concerned.

In conclusion,

In order to manage the stress that so many of us are feeling, seek balance. This means finding ways to be proactive about the things that you can change or that you have control over, but also accepting the things that are beyond your control. And in the midst of it all, remember to take care of yourself in the ways that work best for you.

Source URL: https://fundingforgood.org/fundraising-and-the-serenity-prayer/

If you find yourself feeling overwhelmed by the stress or anxiety that you feel, and you need some extra help, a therapist can help you to process your feelings. They can give you a space to feel heard, which in itself can be healing and empowering. They can help give you tools to manage your stress so that it doesn’t leak into other areas of your life or prevent you from leading a healthy day-to-day. Sometimes the best form of self-care is knowing when we need to reach out for external support.

CSAM IS HERE TO HELP

If you or someone you love might benefit from acceptance and commitment therapy (ACT), cognitive behavioral therapy (CBT), or biofeedback for anxiety, depression, stress, or PTSD, or if you would like more information about our therapy services, please contact us at (858) 354-4077 or at csamsandiego@gmail.com.

References:

(2017, Feb. 15). Many Americans stress about future of our nation, new APA Stress in American survey reveals. Retreived from: http://apa.org/news/press/releases/2017/02/stressed-nation.aspx