I remember my first experience with group therapy. While enrolled in a day program – the next step in the treatment process after a brief hospitalization – I reluctantly sat down with a therapist along with a handful of individuals also struggling with social anxiety disorder, among other mental health ailments. Five days a week, the therapist reinforced the role of cognitive behavioral therapy - to help us change our thoughts and perceptions. (Social Anxiety Treatment) Among the most common statements shared with the group included “we are in a safe place now” and “how did that make you feel?”

Depression and anxiety often go hand-in-hand. The symptoms of anxiety can lead to depression and vice versa. According to recent insight from Google, the colder, shorter months of winter undoubtedly lead an increased number of people to search the web for information on seasonal depression. Interestingly, the same Google statistics show that search volume for anxiety remains relatively the same during the cold winter months as compared to the summertime. The paradox is that winter also brings on the stressful and anxiety-provoking holiday season.

When it comes to anxiety, it is important to separate the myths from the facts. There are plenty of anxiety myths we believe to help cope with our symptoms but many of us run into trouble when the myths we believe are simply not true. Perhaps one of the most common and dangerous anxiety myths is that self-medicating can help us get through an anxiety-provoking situation.

Have you seen those posters or t-shirts that read: “I Can’t Stay Calm Because I Have Anxiety”? They’re a play off the trendy t-shirts, posters and other items with the royal crown and the directive to “keep calm and…”. As those of us who experience any form of anxiety are aware, merely reading a sign that tells us to "keep calm" is too simple—easier said than done. On the other hand, don’t believe “I Can’t Keep Calm Because I Have Anxiety.” It’s just not true!

Have you ever been afraid of getting too close in relationships? As humans it is one of our deepest desires to be in a relationship with others. Closeness is what gives us a sense of belonging, and nurtures a robust sense of self. On the other hand, isolation is one of the worst things for someone who is struggling. Being left alone to deal with our own negative spiral can feel like losing touch with reality. Yet, when we are struggling, we often feel drawn to isolate ourselves. I will tell you why.

Letting go of limiting beliefs is tough when you don't know how you're limiting yourself. Anxiety about yourself, life and the world stinks to high heaven. Sometimes the suffering is so constant or so intense we think that life is not worth living if we have to experience such torture. We feel encompassed by our anxiety and sadness that it wraps around our neck and threatens to pull us under with it. Barely having strength to tread water, we wonder why we don't just give up the struggle. And sometimes we almost do. Knowing how to let go of limiting beliefs is the life jacket you need.

We should keep a fear journal because, well, life happens. Some things are good and, let's face it, some things are down right horrible. All the while we are trying to make meaning around what we experience. As we try to make sense of it, we weave a story of it in our heads.  These stories shape how we perceive life, and the stories we tell ourselves can cause a lot of unnecessary fear. As we create our stories, it is hard not to weave these biases in. The best way to get around this is to keep a fear journal. Keeping a fear journal helps you change fearsome thoughts to more realistic ones.

Are you afraid to be needy? Why is that? Many people have neediness anxiety: aka “worry about being too needy.” Being “too needy” is generally frowned upon in our individualistic culture. And when we--the appropriate, regular human beings we are--desire some help or company, we mistakenly think something is way wrong with us. We make all kinds of excuses why the other person can't handle our problem on top of theirs; they are too busy or too important to care about us. These are all made up in our mind.

There are seven elements necessary to write targeted affirmations to cure anxiety. Some of those elements are clearing your limiting beliefs and reconstructing the story you tell yourself. Discover what the elements are and how to craft affirmations to cure your anxiety.

Last week, I was interviewed on the news. This is beyond anything I usually do. As a counselor, I usually sit in a room with one or two people. Listening is much more important than talking in that context, so I am not very experienced at sounding poised. I don't think ideas come out of my mouth as smoothly as someone who teaches or speaks regularly. So this was daunting. I just pictured myself "um"ing and "uh"ing, forgetting what I am saying. I was scared. This was way out of my comfort zone. So why didn't I just avoid it?