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Writer's pictureSamantha Praus, MSE, LPCC

Navigating the Language of Anxiety Therapy: A Comprehensive Guide for Beginners. Part 1.

If you're attending therapy to help treat and manage anxiety, your therapist may drop a few key terms and phrases throughout your time together that you may be unfamiliar with. I've put together a list of therapeutic terms to help you navigate the language of your anxiety therapist. Read this quick blog to become familiar with and understand what the heck your therapist is saying.


GENERALIZED ANXIETY DISORDER


Individuals with generalized anxiety disorder (GAD) experience excessive or persistent worry or anxiety. This worry or anxiety occurs more days than not, is difficult to control, and impacts daily functioning.


Symptoms of Generalized Anxiety Disorder:


  • Restlessness or feeling on-edge

  • Easily Fatigued

  • Difficulty concentrating

  • Muscle tension

  • Difficulty falling or staying asleep

  • Irritability or easily irritated


If you are experiencing a few or more of these symptoms on a regular basis, you have generalized anxiety.


Knowing the signs and symptoms of generalized anxiety can help you access adequate support.



HIGH-FUNCTIONING ANXIETY


Individuals with high-functioning anxiety experience symptoms of generalized anxiety. Although these folks suffer from anxiety, they are able to function reasonably well in their everyday lives. They are often successful but struggle internally with feelings of stress, worry, and perfectionism. 


Signs of High-Functioning Anxiety:

  • A need to please others

  • Difficulties saying “no”

  • Dwelling on past mistakes

  • Constantly overthinking and overanalyzing

  • Fear of failure and judgement

  • Striving for perfection



PERFECTIONISM


Individuals with high-functioning anxiety are often perfectionists.


Individuals with perfectionism are often highly self-critical and concerned with others' evaluations of them. They strive for flawlessness and will spend copious amounts of time perfecting something, even if it means sacrificing personal time, sleep, or relationships. 


Common Signs of Perfectionism Include: 


  • Highly critical of yourself and others 

  • Judgmental of yourself and others when failure occurs

  • Setting goals that are out of reach or unattainable

  • Fear of not reaching goals

  • Dread failure

  • Accept nothing less than perfect

  • Procrastinate regularly 

  • Avoid situations in which you may be imperfect 

  • Difficulties with constructive criticism 

  • Struggle to relax 

  • Controlling in your personal relationships

  • Controlling in your work relationships

  • Obsessed with rules, lists and work

  • Obsession with details

  • Difficulties with decision-making or too decisive 

  • Difficulties delegating tasks to others - it's better if it's just done by you



MENTAL EXHAUSTION


Mental exhaustion feels like physical exhaustion, but instead of feeling it in your muscles, you feel it in your mind. 


It occurs when your brain needs to maintain a certain level of activity or is overly stimulated without receiving adequate rest.


Mental exhaustion can lead to feelings of worry, anxiety, or panic. It’s important to be aware of the signs so you can adequately take care of yourself. 


Signs of Mental Exhaustion: 

  • Chronic stress

  • Angry or inpatient

  • Chronic fatigue 

  • Decline in motivation 

  • Anxiety 

  • Zoning out 

  • Cynicism and doubt 

  • Hopelessness

  • Emptiness 


Are you feeling mentally exhausted?



IRRITABILITY


Irritability is 1 of 6 main symptoms of Generalized Anxiety Disorder (GAD). 


It’s not unusual for folks to be unaware of their irritability, and this tends to be a fairly prominent feeling for individuals with generalized anxiety or high-functioning anxiety. 


We tend to just go through the motions on a daily basis and this can make it quite hard for us to recognize symptoms of anxiety. 


If you suspect you have anxiety, but you haven’t considered irritability as a symptom, take a look at this list of signs (it’s not a comprehensive list, but it identifies the major signs) and see if any of these resonate with you. 


Signs of Irritability:

  • Easily agitated, frustrated or annoyed

  • Increased sensitivity to noise or light

  • Increased muscle tension or headaches

  • Irregular or unpredictable behavior 

  • Short temper or snapping at others 

  • Overreacting to small things

  • Impatience or restlessness


Knowing your signs and symptoms is helpful in allowing you to get adequate care and support. 


If you have anxiety-related irritability, I get it and I’m here for you!



OVERTHINKING


Individuals with generalized anxiety and high-functioning anxiety are over-thinkers.


Overthinking is the act of thinking about something in excess. It involves overanalyzing (analyzing something in too much detail) and rumination (engaging in a continuous, repetitive negative thought). 


Simply put, your mind is consumed by something you are thinking about. 


Anxious over-thinkers are problem dwellers that experience difficulties with decision-making and problem-solving. They may be worried about making the wrong decision or beat themselves up for past mistakes. They may experience difficulties looking for an effective solution to help soothe worries or fears, and because of this, overthinking is often associated with feelings of anxiety, depression, and PTSD. 


Signs of Overthinking:

  • Excessive worrying or rumination

  • Difficulty making decisions

  • Overanalyzing every possible outcome

  • Feeling overwhelmed by thoughts

  • Physical symptoms of headaches or insomnia

  • Persistent self-doubt or criticism


If you’re experiencing difficulties managing overthinking on your own, it’s okay to seek help. Licensed therapists and counselors, such as myself, are trained to help you navigate through these difficult times. You don’t have reinvent the wheel or do it on your own. I’m here to help!



COGNITIVE DISTORTIONS


If you have Generalized Anxiety Disorder, you suffer from cognitive distortions.


Cognitive distortions are irrational thoughts that influence our emotions, and they can contribute to heightened stress, worry, or fear.


Common Types of Cognitive Distortions: 


  • “Should” Statements: believing that things should be a certain way.

  • Emotional Reasoning: assumption that our emotions reflect the ways things are.

  • Magical Thinking: believing that our thoughts for actions have the power to influence events beyond our control.

  • Catastrophizing: only seeing the worst possible outcome.

  • All-or-Nothing Thinking: seeing things in extremes or absolutes.



AVOIDANCE COPING


Individuals with generalized anxiety are notorious for avoidance coping.


Avoidance coping is when you manage your anxiety by avoiding people, places, or things that cause you to feel anxious.


Although avoidance coping can provide temporary relief, this is not a long-term solution for managing anxiety. In fact, avoidance coping often contributes to increased levels of anxiety because it doesn't encourage individuals to confront and address root causes of anxiety, allowing anxiety to fester and build over time.


Signs of Avoidance Coping

  • Avoiding situations or tasks that cause stress or anxiety

  • Procrastinating (putting off) tasks or responsibilities

  • Engaging in distraction

  • Denying or minimizing problems

  • Isolating from others



Navigating the Language of Anxiety Therapy: Next Steps


Now that you are familiar with these common terms and phrases, you can feel confident in your ability to navigate the language of anxiety therapy and even beginning using them yourself.


Stay tuned for Part 2 of this comprehensive guide, where I dive into the language of skills and coping mechanisms frequently used to treat or manage anxiety.


If you’re thinking about seeking help for your anxiety, get in touch using the contact page on my website: prausguidanceandhealing.com to schedule a complimentary 15-minute phone consultation to see if I'm a good fit for you. Anxiety is my wheelhouse and I'd love discuss how I can be of support!


You can read more information about my anxiety therapy services here.


If you have any questions, don’t hesitate to reach out. I’d love to hear from you!


Samantha Choudhry, MSE, LPCC 

Licensed Professional Clinical Counselor



*Please note: The information in this blog post is meant to be a helpful guide in better understanding your mental health, however, it is not to be used in lieu of a proper diagnosis or treatment by a healthcare professional. Please consult with a licensed counselor, therapist, or psychologist if you are experiencing symptoms of high-functioning anxiety or Generalized Anxiety Disorder. 


Licensed Professional Clinical Counselor
Samantha Choudhry, Licensed Professional Clinical Counselor



Disclaimer: 


Praus Guidance & Healing, LLC’s and its counselors blog posts are not to be used in lieu of therapeutic treatment or services. The purpose of our blog posts is psycho-educational, informational, and for marketing.


Praus Guidance & Healing, LLC’s and its counselors blog posts may provide information that could improve mental health when applied, however, this is not a guaranteed result. Please understand there are no guarantees of what you will experience and that you apply the information from these blog posts at your own risk.


Praus Guidance & Healing, LLC and its counselors shall not be held liable for any information or insight distributed in Praus Guidance & Healing, LLC’s blog posts.


Please keep the following in mind:

  • Blog posts contain generalized information that is not specific to your individual needs, concerns, or treatment.

  • Blog posts are not treatment and should not replace therapeutic care or treatment.

  • Blog posts do not replace a formal relationship with a counselor or therapist.

  • Blog posts provide generalized tools for a broad audience. The information from these posts should not be used in lieu of specific evidence-based treatment interventions provided by your counselor or therapist.


Please consume safely.

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