O'Sullivan Counseling Blog

This is the time of year when many of us set intentions. Anxiety work is all about examining our own intentions (e.g., “Was I trying to escape from anxiety or lean into it?”) and slowly changing our habitual way of responding and relating to it. Just like getting a new gym membership, no matter how well thought out our intentions … Read More

When we are caught in circular worry, it’s usually a sign that we are over-identifying with the thoughts. One way to create more separation between ourselves and automatic thoughts is by rephrasing the self-talk to “I am thinking. . .” “Bad weather is going to force us to cancel our vacation.” —> “I’m thinking bad weather will force us to … Read More

Anxiety causes a range of automatic thoughts and assumptions: Overestimating threats – “He still hasn’t responded to my email. He’s mad and news will spread that I’m a terrible person.” Underestimating our ability to cope – “I won’t be able to handle it” The belief that anxiety is dangerous – “If this anxiety continues, I might lose control or go … Read More

If a person is knowingly hiking in an area notorious for deadly snakes, their brain will be on high alert, scanning for any signs a snake is near. It’s called selective attention and is crucial for our survival. However, selective attention works against us when it comes to anxiety. For example, if we struggle with panic attacks, it’s likely our … Read More

Anxiety is commonly linked with suffering. This is a mistake and one of countless false messages anxiety sends us. Our level of suffering is most dependent on our reaction to anxiety. Reactions that are likely to decrease suffering: Adopting an attitude of acceptance and curiosity toward anxiety Reframing and challenging automatic thoughts that assume anxiety is a sign of true … Read More

Thought-action fusion is when we mistakenly believe that having a thought is morally the same as taking action. It’s also when we mistakenly believe that because we have a thought about a certain event, it increases its likelihood of happening. For example, maybe someone has the thought or image pop up of stealing something from the convenience store they’re currently … Read More

There are a number of ways we can relate to our anxiety. Often it’s fear and anger. It’s only natural to have these types of reactions. However, when we do, it’s likely to put us in an adversarial type of relationship with it. Some people find this helpful, others do not. Another option is compassion. Anxiety means well. It’s trying … Read More

Worry and rumination are at the root of anxiety. It’s easy to confuse worry with automatic thoughts though. Having the thought, “What if I get fired?” is not worry or rumination. It’s simply an automatic thought. It only becomes worry and rumination once we start engaging with the automatic thought. When we engage with the thought, it means we’re taking … Read More

The anxiety cycle is a reinforcing trap. It looks like this: Internal or external trigger Anxiety sensations Anxiety urges us to avoid or escape We avoid or escape the trigger We experience short-term relief from anxiety We reinforce anxiety long term The amygdala, the part of the brain responsible for our fight/flight response, is great at keeping us alive. The … Read More

Imagine doctors being judged only by whether or not their patients get sick. Every time a patient gets sick, the doctor is put on administrative leave and has to go through more training. Or, imagine police officers being relieved of their duties every time a crime is committed in their area of responsibility. The outcome is important, but it’s only … Read More