EPISODE SUMMARY:

Welcome to Because We Love U. A podcast dedicated to helping you live a life of wellness. In this episode, co-hosts Stacy Lipowski, Ph. D., and Jade Breeback, MHS PA-C, interview licensed psychologist Sarah Ross, Ph. D., to talk about how to treat the signs of anxiety in your life.

Dr. Sarah Ross is a licensed psychologist who specializes in working with children and adolescents with depression, anxiety, and trauma disorders. Dr. Ross received her undergraduate degree in psychology at Wake Forest University and her PhD in school psychology at North Carolina State University. She completed her postdoctoral fellowship at Dana Farber Cancer Institute, a teaching affiliate of Harvard Medical School. She is passionate about decreasing the stigma around mental health concerns. In her free time, she enjoys spending time outside with her kids, Owen and Ellie, and her husband, John.

This episode is Part 2 of a 2-part podcast.

NOTES, QUOTES, & LINKS

• Throughout this episode Dr. Ross makes references to CBT (Cognitive Behavioral Therapy). To find out more information about CBT CLICK HERE.

• Defining Generalized Anxiety Disorder

• Dr. Ross provides a few tips on seeking a therapist:

  • (1) Seek someone who practices research based techniques.

  • "Therapy should not be a vent-session. There should be goals, a treatment plan, and they should be checking in on you." Sarah Ross, Ph. D.

    • Dr. Ross references two websites to input your symptoms and then identify which research based therapies are available for you.

      • CLICK HERE to access the website for ADULTS.

      • CLICK HERE to access the website for CHILDREN & ADOLESCENTS.

  • (2) If you HAVE health insurance, visit your insurance website and look for a tab that reads "Mental Health." By clicking this tab you should be able to search for a mental health provider near you.

  • Because of COVID-19, most mental health providers will offer virtual meetings. This means you can meet with a provider located anywhere within your state.

  • Most major cities have hospital-affiliated clinics or local nonprofits that provide reduced cost or free services.

  • Google "free mental healthcare + [your county]" to see what options are available.

  • (3) If you DO NOT HAVE health insurance there are options as well.

    • Dr. Ross references a local organization, Family Service of the Piedmont. This group provides free or reduced cost services for families.

• Dr. Ross talks about what it's like to attend a therapy session.

  • First, a therapist would learn about what kind of anxious thoughts the person has during social situations (e.g., "I can't do this." "They'll laugh at me." "I'm a failure." etc.) and work with the person to look at the situation from a different, healthier perspective.

  • Then, the therapist will teach strategies to reduce anxiety (e.g., deep breathing, mindfulness, etc.)

  • Finally, the client will work through "challenges" where they will gradually expose themselves to situations that provoke anxiety. First, these are done in the office with the therapist {e.g., reading aloud, meeting someone new, making small talk, etc.) and then they move into real-life challenges (e.g., ordering at a restaurant, making conversations with a strangers, asking someone on a date). Usually these challenges are a little scary at first, but clients typically make progress and gain confidence quickly.

  • "A therapist is like a coach. They are your biggest advocate." Sarah Ross, Ph. D.

  • First, a therapist will address any anxious thoughts a patient may have.

  • "We are our own worst critics." Sarah Ross, Ph. D.

  • "Talk to yourself as a friend." Sarah Ross, Ph. D.

  • Next, you learn relaxation strategies and ways to calm yourself.

  • Then, you try exposures, or challenges, where you face the things that bring anxiety.

  • "Spiral up, not down." Sarah Ross, Ph. D.

  • "If you've thought about therapy, there are so many compassionate, well-trained people out there. Who really would love to partner with you to try to improve your life." Sarah Ross, Ph. D.

• Just 5 deep breaths can begin to change your oxygen level and calm you.

• Jade and Stacy refers to several different apps to help themselves and their children calm down.

  • CLICK HERE for Jade's recommendation: MOSHI.

  • CLICK HERE for Stacy's first recommendation: CALM

  • CLICK HERE for Stacy's second recommendation: MEDITATION BY SOOTHING POD

• "Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable." Philippians 4:8 NLT

• [ARTICLE] Nurtured by Nature, published by American Psychological Association

• [ARTICLE] Doing Good Deeds Helps Socially Anxious People Relax. published Science Daily

• [ARTICLE] 12 Active Ways to Conquer Anxiety and Depression, published by Psychology Today

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