How long does it take for therapy to work for anxiety?

Relationship Anxiety: Understand the Signs and Ways to Cope Relationships have the potential to bring immense joy, yet for many individuals, they can also become a significant source of anxiety. If you find yourself worrying about your partner’s feelings or constantly seeking reassurance, you might be experiencing relationship anxiety.  This type of anxiety often stems from past experiences or personal insecurities, which may have led you to have concerns about trust and commitment. The good news is that by identifying the signs, implementing strategies, and exploring Couples Therapy, you could create a more balanced and fulfilling relationship.  In this article, we’ll explore the signs that could suggest you’re experiencing relationship anxiety. Additionally, we’re sharing six practical tips to help you effectively manage and overcome it. {MiniWidget:Anxiety} Understanding the signs of relationship anxiety Relationship anxiety isn’t a formally recognized anxiety disorder. Although there isn’t a common consensus on its definition in the scientific community, it generally refers to when people have intense fears or worries about their relationships, especially their primary (intimate) relationship. It’s normal to feel some anxiety in a relationship, especially in the early stages or when trust has been shaken, such as dealing with infidelity. But if you’re feeling anxious on a regular basis, even when your relationship isn’t in crisis, then it could be a sign of relationship anxiety. Here are 11 signs of relationship anxiety: 1. You need constant reassurance You seek constant reassurance from your partner about their feelings and commitment. This need could stem from insecurities or past experiences that lead you to doubt the stability of your relationship. 2. You overthink interactions You find yourself overanalyzing every conversation and interaction you have with your partner. You replay what was said or done and worry about how they perceived your actions, which makes you feel even more stressed and confused. 3. You fear abandonment You experience a pervasive fear of being abandoned or left alone, and it significantly impacts your relationship. This fear may cause you to cling to your partner or act in ways that push them away. 4. You have difficulty trusting You find it challenging to trust your partner, even if they’ve done nothing to betray your trust. You often find yourself questioning their words or actions. This lack of trust can lead to feelings of suspicion and paranoia, and put a heavy strain on the relationship. 5. You are preoccupied with the relationship You may feel an overwhelming focus on your relationship, prioritizing it above your own needs and interests. This preoccupation can lead to obsessive thoughts and feelings that make it difficult to maintain a healthy balance in your life. 6. You experience jealousy and insecurity You frequently feel jealous or insecure about your partner’s interactions with others. These feelings often stem from a lack of self-confidence or a fear of losing your partner to someone you perceive as “better.” This insecurity might cause you to accuse your partner of betraying you even when they haven’t. 7. You doubt your partner’s feelings You frequently find yourself doubting your partner’s feelings toward you. This uncertainty can stem from past experiences or insecurities, but it could also be a sign of underlying self-esteem issues. Regardless of the reason, it can cause you to question their love or commitment. 8. You avoid conflict You tend to avoid addressing conflicts or difficult conversations for fear of upsetting your partner. This avoidance can lead to unresolved issues and resentment, which can ultimately harm the relationship over time. You might even experience self-silencing, which is when you suppress your inner voice and needs just to please your partner and avoid conflict. 9. You have intense emotional reactions You may experience intense emotional reactions to perceived slights or misunderstandings. These reactions can include anger, sadness, or frustration. They may be hard to understand from your partner’s point-of-view when they don’t understand the inner struggle that may be happening for you. 10. You notice physical symptoms of stress You might experience physical manifestations of stress, such as a racing heart, sweating, or stomach issues, especially during interactions with your partner or when you think about relationship challenges. 11. You seek control You may feel compelled to control various aspects of your relationship in an effort to calm your fears. This desire for control can manifest in behaviors like monitoring your partner’s activities or making excessive demands, which can create tension and strain. Relationship anxiety vs. Relationship OCD For some people, relationship anxiety could be so severe and disruptive that it could be considered a form of obsessive-compulsive disorder, or OCD.  OCD is a mental health condition that causes two key symptoms: obsessions and compulsions.  Obsessions are intrusive and unwanted thoughts or urges that unrelentingly stick in the person’s mind. They cause intense feelings of fear, disgust, or shame. Compulsions are repetitive behaviors that the person performs to try to keep themselves safe or reduce anxiety.  These symptoms make OCD different from standard anxiety. OCD obsessions and compulsions can revolve around any topic. Some people have obsessions about their relationship. People with relationship OCD have intrusive thoughts about the relationship or their partner that go beyond typical relationship anxiety. For example, they may second-guess their own feelings for their partner and worry that they aren’t actually in love. They might compulsively check their own feelings of attraction. It’s important to differentiate whether you have OCD or anxiety, because the treatments that are used in each condition are very different.  How to cope with relationship anxiety Here are some tips that may help you reduce relationship anxiety: 1. Acknowledge your feelings Start by recognizing that relationship anxiety is something you're dealing with. Identifying this emotional experience helps you confront it in a healthy way. It’s important to reflect on whether your worries come from past experiences, personal insecurities, or real issues in the relationship. Don’t push the feelings away; simply notice them.  2. Focus on open communication Talking openly with your partner about your feelings can help you gain reassurance and reduce misunderstandings. Expressing your concerns calmly without blame encourages trust and strengthens emotional connection, which can ease your anxiety. Avoid constant reassurance-seeking, but talk to your partner about how you’re feeling. 3. Practice self-care and mindfulness Taking care of your mental and physical health through activities like meditation, exercise, or journaling can help lower overall anxiety levels. Focusing on your well-being helps you feel more secure and grounded, which can go a long way in reducing the intensity of anxious thoughts about your relationship. 4. Challenge negative thoughts Anxiety can make you prone to overthinking or expecting the worst in your relationship. Learn to identify and question these thoughts by replacing them with more balanced, realistic perspectives. This is a technique based in cognitive-behavioral therapy (CBT). Focusing on making this mental shift can ease the pressure and stress you feel. 5. Set boundaries to prevent over-dependence It can be easy to get lost in relationships, especially when you live with relationship anxiety. Establish healthy boundaries with your partner to maintain a sense of individual identity. By giving each other space to grow separately, you build trust and reduce the anxiety that comes from being overly dependent on the relationship. 6. Learn about relationship anxiety Gaining knowledge about relationship anxiety can help you manage it. A study found that even a single session focused on teaching couples about unhelpful behaviors like constant reassurance-seeking and self-silencing made a big difference in reducing these behaviors. By learning more about these patterns and how to address them, you can feel more empowered and better equipped to navigate your relationship with less anxiety. Get professional support with Cerebral Some individuals may be able to manage relationship anxiety on their own, but if these worries have affected your relationships either currently or in the past, it may be a good idea to explore your symptoms and possible treatment. A therapist can also help you identify what’s triggering your relationship anxiety and learn new skills to manage it. In addition, if you’re experiencing relationship anxiety with your partner, then Couples Therapy could be a great option for you. A couples therapist can provide a safe place and third-party perspective on how to improve your relationship dynamics. Get started with Cerebral today and take the first step toward getting the support you deserve. Image by Anna Shvets on Pexels.

5 Things to Look for in a Therapist Finding the right therapist is a personal and important step on your mental health journey. A therapist can provide the support, guidance, and tools you need to work through challenges and make meaningful progress. However, with so many options available, it can be overwhelming to know where to start or what factors to prioritize.  In this blog, we’ll explore five key factors to consider when looking for a therapist, helping you make a confident and informed choice that aligns with your unique needs and goals. Let’s dive in! {MiniWidget:Anxiety} 1. Accessibility When searching for a therapist, one of the key considerations is their accessibility. While affordability is an important aspect, there are several other factors to take into account. Let's explore them in more detail: Online vs. In-Person Therapy In-person therapy allows you to meet your therapist in an office setting, which many individuals enjoy. However, factors such as location and scheduling can sometimes make attending in-person sessions less convenient. Online therapy typically offers greater accessibility, as it enables you to attend sessions from the comfort of your home, eliminating the need for travel and accommodating a wider range of schedules. Flexibility Especially if you work traditional hours, it may be desirable to look for a therapist who is able to see you in the evenings or on the weekends.  With Cerebral, you can view therapists’ availability before booking and confirming a session online. Learn more here. Affordability For many, a major barrier to getting therapy is cost. On average, therapy sessions cost between $100 to $300 per session. And although getting the mental health care you deserve is important, these costs can become prohibitive for many. Cerebral partners with many major insurance providers, which may allow you to use your insurance to help cover the cost of care. You can also use HSA or FSA funds as your primary payment method. If you’re not covered, rest assured that we’ve intentionally built our service plans to be as affordable as possible, with clients paying as much as 50% less than in-person care.  2. Qualifications Any therapist you choose must have the right qualifications and licensure. Like many medical services, becoming a mental health therapist requires engaging in years of education and training. There are multiple licenses that allow people to practice mental health therapy in the U.S., including: PhD or PsyD (licensed psychologist) LCSW (licensed clinical social worker) LPC (licensed professional counselor) LMHP (licensed mental health professional) You can look up potential therapists’ information through the state licensing board. At Cerebral, we vet all of our therapists’ training, licenses, and qualifications. 3. Specializations Even among licensed and qualified therapists, there is a lot of variety. It’s important to choose a mental health provider who has the specializations and expertise to treat what you, specifically, are going through. Determine the therapist’s experience working with clients who face similar concerns as you do or on areas of focus that are important to you. During your first session, you can also ask about the specific treatment methods they use so you can find the person who best meets your needs. Having a therapist who understands the cultural context of your experiences is also an important factor many individuals consider. There doesn’t necessarily need to be an exact cultural match between you and your therapist - but many people understandably prefer to work with therapists who share parts of or have expertise in their identity. Cerebral makes it easy and convenient by putting therapist profiles on our website, allowing you to browse all providers in your state so you can select the provider you want. And, if things don’t work out with your choice, you can switch therapists at any point. 4. Reviews and Testimonials One way to gather information on whether a potential therapist is a good fit for you is to look for reviews and testimonials. Some therapists may not have client reviews published for the public, but you may be able to ask them to share private and anonymized testimonials. You can also search online for reviews and testimonials of the therapist. Look for reviews that speak to the things that are most important to you when looking for a therapist. For example, you might look for reviews that mention the therapist’s experience and skill in working with the concerns you’re facing.  5. Comfort and Connection Lastly, sometimes what to look for in a therapist can’t be measured - it’s more about following your gut. Research shows that therapeutic rapport is essential in good therapy outcomes.  When you first meet your therapist, how do you feel with them? Do you feel like they understand and respect you? Does the way they communicate with and respond to you help you feel safe and comfortable? Do you feel like you can show up as your full self in sessions with them? These signals of good therapeutic rapport may not happen right away. It’s generally recommended to try seeing a therapist for at least three sessions before deciding whether or not it’s a good fit. But if you simply don’t feel connected with your therapist, trust your instincts and try a different therapist. Find a Therapist with Cerebral Cerebral simplifies the process of finding an online therapist and accessing the mental health support you deserve. Our licensed therapists are specially trained in the Cerebral Way, our intentional approach to mental health care designed to help you achieve meaningful progress. With the Cerebral Way, you're not just a name or diagnosis. Your therapist understands your specific needs, goals, and experiences, shaping a path forward that is unique to you. Your clinician will review your goals and milestones so you can see how much progress you’re making and adjust your care if your needs change. And if you find that you're not making the progress you’d like to see with your therapist, you have the flexibility to switch to a new one at any time.  Start your therapy journey with Cerebral today.

Do you often struggle to recall a recent conversation or the details of an important task? You might think it's just forgetfulness, but anxiety could be the cause. Anxiety disorders affect millions of people worldwide, not just through its emotional toll but also by impairing cognitive functions like memory. Understanding how anxiety impacts memory can help you manage your symptoms of anxiety better and take proactive steps to improve your memory. In this informational article, we'll explore how anxiety affects memory, discuss various types of anxiety-related memory loss,  and outline strategies and treatment options that could help manage these effects. {MiniWidget:Anxiety} Types of anxiety-related memory loss Anxiety-related memory loss can manifest in various ways. Understanding these types can help in identifying the symptoms and seeking appropriate help.  Short-term memory and anxiety Do you have trouble remembering things that happened recently? Anxiety can interfere with short-term memory by making it difficult to focus and concentrate on the present moment, leading to lapses in recalling recent events or information. When your mind is preoccupied with worry, paying attention and retaining new information becomes harder. For example, you might forget where you placed your keys or miss important points in a meeting. Working memory and anxiety Working memory is crucial for tasks that require you to process and analyze information, such as problem-solving and decision-making. Anxiety can reduce the capacity of working memory, making it challenging to perform these tasks effectively. If you find it hard to keep track of multiple tasks or struggle with mental arithmetic, anxiety might be impacting your working memory. This can make everyday tasks feel overwhelming and contribute to a cycle of stress and forgetfulness. Long-term memory and anxiety Long-term memory can also be affected by anxiety. The stress and distraction caused by anxiety can make it difficult to encode new information into your long-term memory and retrieve that stored information. Chronic anxiety can interfere with the consolidation of memories, meaning you might struggle to remember events from your past. How anxiety affects memory Anxiety impacts various cognitive functions, with memory being particularly vulnerable. The brain's response to anxiety can alter how memories are formed, stored, and recalled. This is primarily due to the body's stress response, which includes the release of cortisol and other stress hormones. These biochemical changes can hinder the processes necessary for effective memory retention and retrieval. How anxiety impacts the brain Anxiety can have several effects on the brain, which in turn impact memory: Overstimulation: When you experience anxiety, your brain is in a state of heightened arousal, which can lead to overstimulation. This overstimulation can interfere with the brain's ability to process and store information effectively, leading to memory problems. Heightened cortisol levels: Anxiety often results in elevated cortisol levels, a hormone released in response to stress. Chronic high cortisol levels can damage the hippocampus, the part of the brain responsible for forming new memories and retrieving old ones. Understanding these mechanisms can provide deeper insight into how anxiety disrupts memory. How anxiety affects memory formation and recall Anxiety can impact how our brain processes and stores information in the following ways: Short-term memory and anxiety: When you're anxious, your brain prioritizes immediate threats over other information. This means essential details and tasks can slip through the cracks, leading to gaps in your short-term memory. The constant state of alertness makes it challenging to focus on and remember recent events. Working memory and anxiety: Anxiety can also impact your ability to hold and manipulate information in your mind, making multitasking or following complex instructions particularly difficult. The mental clutter caused by anxiety can crowd out the information you need to retain. Long-term memory and anxiety: The stress hormones released during anxious episodes can interfere with the processes that consolidate memories, making it harder to build a robust memory bank. Anxiety can significantly disrupt short-term, working, and long-term memory, making everyday tasks and information retention more challenging. However, you could improve your memory and overall cognitive function by recognizing these effects and implementing interventions like relaxation techniques, regular exercise, and seeking professional help. Other contributing factors In addition to the physiological impacts of anxiety on memory, some other factors can contribute to memory loss or challenges with recollection. Distracted thinking Anxiety often leads to distracted thinking, where your mind is preoccupied with worries and fears. This distracted thinking can disrupt the cognitive processes involved in memory formation, leading to forgetfulness and confusion. Stress-related fatigue Chronic anxiety can lead to physical and mental exhaustion, making it hard to focus and remember information. When you're constantly tired, your brain has to work harder to process information, which can further impair memory. Panic attacks and memory loss Panic attacks are intense episodes of fear that can cause physical anxiety symptoms like a racing heart, shortness of breath, and dizziness. During a panic attack, your brain's 'fight-or-flight' response activates and floods your body with stress hormones. This acute stress can disrupt the functioning of the hippocampus, leading to temporary memory loss. People often report difficulty recalling details of their surroundings or what happened during a panic attack. Other potential causes of memory loss While anxiety can significantly impact memory, it's essential to consider other potential causes of memory loss, such as: Depression: Depression can also affect memory and cognitive function. Sleep disorders: Lack of sleep can impair memory and concentration. Medications: Certain medications can have side effects that impact memory. Medical conditions: Conditions like thyroid disorders, vitamin deficiencies, and neurological diseases can affect memory. If you're experiencing persistent memory issues, it's essential to consult with a healthcare professional for a comprehensive assessment. How to improve memory under stress There are strategies that can be used to improve memory and manage the stress caused by anxiety. Try relaxation techniques Relaxation techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce anxiety and improve your ability to concentrate and remember things. The goal of these practices is to help calm your mind, making it easier to focus and retain information. Increase exercise Regular physical activity can reduce anxiety and improve cognitive function. Exercise increases blood flow to the brain, promotes the growth of new neurons, and helps release endorphins, which can boost mood and mental performance. Improve sleep Quality sleep is crucial for memory consolidation. Anxiety can disrupt your sleep patterns, making it harder to get the rest you need. Establishing a regular sleep routine and creating a calming bedtime environment can help improve sleep quality and enhance memory. Try journaling Writing in a journal often benefits your mental health by helping you process emotions, organize thoughts, and reduce anxiety. Journaling can also serve as a tool for tracking your memory and identifying patterns or triggers that may be affecting your cognitive function. Try these memory strategies For some people, using certain strategies makes it easier to remember things by creating associations and breaking down complex information into manageable parts. Use mnemonics: Mnemonics are memory aids that help you remember information through association. Stay organized: Keeping a planner or to-do list can help you remember important tasks and appointments. Break tasks into smaller steps: Breaking tasks into smaller, manageable steps can make them less overwhelming and easier to remember. Visualization: Visualizing information or creating mental images can enhance memory retention by making abstract concepts more concrete. Chunking: Grouping information into smaller chunks can help you remember more by reducing cognitive load. For instance, breaking down long numbers into groups of three or four digits makes them easier to recall. Some may work better for you than others, so experiment and find out which techniques are most effective for improving your recall and cognitive function. Treatment options There are various treatment options available for managing anxiety and improving memory.  Therapy Therapy is a highly effective treatment for anxiety and its impact on memory. Cognitive behavioral therapy (CBT) can help you identify and change negative thought patterns that contribute to anxiety. A licensed therapist in your state can also work with you to implement tools and strategies to manage anxiety and improve cognitive function. Medications Medications can be an effective part of anxiety treatment. Antidepressants, anti-anxiety medications, and beta-blockers are commonly prescribed to help manage anxiety symptoms. It's essential to work with a licensed provider to assess what treatment options might work for your specific needs. Taking proactive steps Anxiety can significantly impact memory, affecting both short-term and long-term recall. Understanding how anxiety influences memory and adopting strategies to manage it can help improve cognitive function. Incorporating relaxation techniques, exercise, good sleep habits, and journaling into your routine could help you mitigate the effects of anxiety on your memory. Additionally, therapy and medication generally provide added support. Cerebral provides a convenient and accessible way to receive therapy, medication, and support for anxiety. Remember: It's important to address anxiety and memory issues early to prevent them from interfering with daily life. Do I have anxiety? While only a licensed professional can make a diagnosis, if you’re asking yourself this question because you feel anxiety could be impacting your memory, you can get some initial insights before seeking a professional assessment. Take our free 3-minute anxiety self-assessment to help you understand more about possible anxiety symptoms and their severity. Images by Drazen Zigic, katemangostar, and drrobotdean on Freepik. *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.