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Between constant notifications, doomscrolling, and the pressure to stay plugged in, social media takes a toll. While these platforms offer connection and entertainment, they can also lead to anxiety, low self-esteem, and information fatigue. The occasional digital detox—intentionally stepping back from screens—can allow you to reclaim mental clarity, improve focus, and reconnect with real-life moments. […]
Between constant notifications, doomscrolling, and the pressure to stay plugged in, social media takes a toll. While these platforms offer connection and entertainment, they can also lead to anxiety, low self-esteem, and information fatigue. The occasional digital detox—intentionally stepping back from screens—can allow you to reclaim mental clarity, improve focus, and reconnect with real-life moments.
Signs It’s Time to Log Off
Here are a few signs it’s time to initiate a detox:
You feel anxious or low after scrolling
Your sleep is disrupted by late-night screen time
You find yourself constantly checking your phone
You compare your life to others’ highlight reels
You feel overwhelmed by the constant stream of content
Even if you enjoy social media, it’s worth evaluating whether your digital habits support your wellbeing or drain it.
Digital Detox Strategies That Work
Once you’ve identified the need for a break, then what? It’s rarely as simple as setting your phone down and walking away, but you can try:
Set screen-free hours during meals, work, or bedtime.
Turn off push notifications to reduce distractions.
Curate your feed by unfollowing or muting accounts that trigger stress.
Use time-tracking apps to increase awareness of your screen time patterns.
Replace doomscrolling with mindful activities, like reading, taking walks, journaling, or otherwise spending time offline.
These small changes can help you develop a more balanced and intentional relationship with technology. Another thing to try if you’re struggling with the effect of social media on your mental health is individual therapy. Therapy can uncover the emotional patterns behind your screen use and teach you how to set healthy boundaries.
Start Reclaiming Your Mental Space Today
Your time is valuable. If you want to be intentional about what you spend that time on, individual therapy can grant you clarity and guidance. Reach out today to speak with a therapist about starting your digital detox to protect your peace of mind!
Life transitions, like career changes, moving to a new city, becoming a parent, or adjusting after divorce, are an inevitable part of growth. However, they often come with stress and uncertainty. Sometimes it becomes so overwhelming that we need to rely on a little outside help. We’re here for you! Life transitions therapy with our […]
Life transitions, like career changes, moving to a new city, becoming a parent, or adjusting after divorce, are an inevitable part of growth. However, they often come with stress and uncertainty. Sometimes it becomes so overwhelming that we need to rely on a little outside help. We’re here for you! Life transitions therapy with our team provides support during these periods of change, helping clients navigate new circumstances with confidence.
Even positive changes, like getting married or starting a new job, can stir up anxiety. Life transitions therapy creates space for reflection. Having a neutral, supportive professional to talk with allows individuals to process these feelings more effectively than trying to carry the weight alone. A therapist will talk you through emotions tied to major life events and teach you coping strategies that make transitions smoother.
You’ll also get the guidance you need to handle challenges without losing balance or clarity. Techniques you practice during sessions may include reframing negative thinking, practicing mindfulness, or developing practical action steps to reduce stress now and in the future. Instead of feeling stuck and overwhelmed, clients can clarify values, set new goals, and build a sense of purpose that better aligns with their next chapter.
If you’re navigating a major change right now, consider reaching out for support. Life transitions therapy can help you find stability during this uncertain time. Connect with a therapist from our team today to begin forging a smooth path forward!
Anxiety is one of the most common mental health challenges, but it doesn’t look the same for everyone. Some people experience racing thoughts before a presentation. Others feel panicked at the idea of leaving home. Anxiety shows up in many forms, and understanding your specific experience is the first step toward managing it with anxiety […]
Anxiety is one of the most common mental health challenges, but it doesn’t look the same for everyone. Some people experience racing thoughts before a presentation. Others feel panicked at the idea of leaving home. Anxiety shows up in many forms, and understanding your specific experience is the first step toward managing it with anxiety therapy.
When Does General Anxiety Become an Anxiety Disorder?
While having occasional anxiety is a normal part of life, persistent and overwhelming fear can signal a disorder. These conditions disrupt daily routines, strain relationships, and make even simple tasks feel daunting. Types of anxiety disorders include:
Generalized Anxiety Disorder (GAD), marked by constant worry about daily events
Social Anxiety Disorder, involving intense fear of judgment or embarrassment
Panic Disorder, with sudden, repeated panic attacks
Phobias, which are strong fears of specific objects or situations
Obsessive Compulsive Disorder (OCD) and Post-Traumatic Stress Disorder (PTSD), which share features with anxiety disorders
Anxiety can also overlap with depression, trauma, or burnout, making professional support especially valuable. Fortunately, anxiety is highly treatable, and help is available in many different forms. An anxiety therapist can help you identify triggers, develop coping strategies, and challenge unhelpful thought patterns. In some cases, medication may also be recommended to provide symptom relief.
Anxiety Therapy Can Change Your Life
Whether your anxiety feels like constant tension or unpredictable panic, there are tools and techniques that can help you feel grounded and in control again. Our providers work with clients to build personalized anxiety therapy plans that empower them to heal at their own pace. Reach out to our team today to get started!
A sudden sensation of dread stops you in your tracks. Your heart races even though you’re standing still. Your breathing quickens. You may feel like you’re losing control or experiencing a medical emergency. The terror is all-encompassing. Panic attacks come on suddenly. While they are frightening, they are not life-threatening, and some techniques can help […]
A sudden sensation of dread stops you in your tracks. Your heart races even though you’re standing still. Your breathing quickens. You may feel like you’re losing control or experiencing a medical emergency. The terror is all-encompassing.
Panic attacks come on suddenly. While they are frightening, they are not life-threatening, and some techniques can help you find calm in that moment. Grounding works by shifting your focus away from fearful thoughts and back to the present. These tools reduce the intensity of panic attacks and provide a sense of safety.
6 Grounding Techniques You Can Use Anywhere
Here are six grounding techniques you can use to center yourself. Don’t knock ‘em ‘til you’ve tried them!
5-4-3-2-1 Technique – Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
Cold Water Reset – Splash cold water on your face or hold an ice cube to shift your brain’s focus.
Name and Describe Objects – Pick an object and describe it in detail to yourself: color, texture, shape.
Breathing Pattern Practice – Try box breathing: inhale for 4, hold for 4, exhale for 4, and repeat until you feel calmer.
Hold a Grounding Object – Carry a stone, coin, or fidget tool that you can fiddle with during moments of stress.
Move Your Body – Gently stretch or walk to release physical tension and calm your nervous system.
While grounding techniques are powerful, they’re not a substitute for ongoing care. Therapy can uncover what’s triggering your panic attacks and teach you lasting strategies to reduce their frequency and severity. Many people find relief through cognitive behavioral therapy (CBT), exposure therapy, or mindfulness-based practices.
You Deserve Peace
You’re not broken, and you’re not alone. Reach out today to start making progress with a therapist who specializes in panic attacks and anxiety recovery. Relief is within reach!
Anxiety is one of the most common mental health challenges, but it doesn’t look the same for everyone. Some people experience racing thoughts before a presentation. Others feel panicked at the idea of leaving home. Anxiety shows up in many forms, and understanding your specific experience is the first step toward managing it with anxiety […]
Anxiety is one of the most common mental health challenges, but it doesn’t look the same for everyone. Some people experience racing thoughts before a presentation. Others feel panicked at the idea of leaving home. Anxiety shows up in many forms, and understanding your specific experience is the first step toward managing it with anxiety therapy.
While having occasional anxiety is a normal part of life, persistent and overwhelming fear can signal a disorder. These conditions disrupt daily routines, strain relationships, and make even simple tasks feel daunting. Types of anxiety disorders include:
Generalized Anxiety Disorder (GAD), marked by constant worry about daily events
Social Anxiety Disorder, involving intense fear of judgment or embarrassment
Panic Disorder, with sudden, repeated panic attacks
Phobias, which are strong fears of specific objects or situations
Obsessive Compulsive Disorder (OCD) and Post-Traumatic Stress Disorder (PTSD), which share features with anxiety disorders
Anxiety can also overlap with depression, trauma, or burnout, making professional support especially valuable. Fortunately, anxiety is highly treatable, and help is available in many different forms. An anxiety therapist can help you identify triggers, develop coping strategies, and challenge unhelpful thought patterns. In some cases, medication may also be recommended to provide symptom relief.
Whether your anxiety feels like constant tension or unpredictable panic, there are tools and techniques that can help you feel grounded and in control again. Our providers work with clients to build personalized anxiety therapy plans that empower them to heal at their own pace. Reach out to our team today to get started!
We’ve all had those days when the alarm goes off and we lie in bed, feeling depleted of our energy, and maybe even our good mood. We think to ourselves, “I’m not really sick, but I just need a break from real life today.” While taking a sick day is common when you are feeling […]
We’ve all had those days when the alarm goes off and we lie in bed, feeling depleted of our energy, and maybe even our good mood. We think to ourselves, “I’m not really sick, but I just need a break from real life today.” While taking a sick day is common when you are feeling physically unwell, what’s not as common – but perhaps should be – is taking a mental health day when you are feeling mentally and emotionally unwell.
Now many, if not most, companies do offer their employees personal days with no questions asked. But many people save these days for what seem like real life emergencies. They feel guilty if they use one of these days to simply rest and relax their mind.
The truth is, taking a mental health day from work or school can be extremely important for your overall well-being. It can help you avoid burnout, improve your mood, help you get some much-needed rest, and rejuvenate you so you can tackle “real life” once again.
So how do you know when you are really in need of a mental health day and when you’re just feeling a bit lazy and unmotivated?
Stress
You’ve been feeling overwhelmed and irritable.
You Just Feel… Off
Sometimes we don’t feel like ourselves, but we can’t quite put our finger on what’s wrong. We know we feel anxious and like the world is a bit too much. This is a sure sign you need a break.
Getting Sick More Often
Are you dealing with a cold that “just won’t go away?” When we are stressed, our immune systems become compromised, and it’s harder for us to fight off the common cold.
The bottom line is you should never feel guilty for taking some time for your mental health. I encourage you to take a mental health day every once in a while. Sometimes it’s the absolute best thing we can do for ourselves.
And if you find a mental health day didn’t quite do the trick, you may have more going on in your life that requires more hands-on treatment. If you like the idea of speaking with someone about whatever is bothering you, please get in touch with me so we can discuss treatment options.
SOURCES:
The hard work and unpredictability that makes parenting so rewarding can also cause a great deal of anxiety. Here are some simple ways to bring yourself to a place of calm. Make a To-Do ListRuminating on worries can cause lots of stress. Clear your mind by making a to-do list. Put down everything that needs […]
The hard work and unpredictability that makes parenting so rewarding can also cause a great deal of anxiety. Here are some simple ways to bring yourself to a place of calm.
Make a To-Do List
Ruminating on worries can cause lots of stress. Clear your mind by making a to-do list. Put down everything that needs to be done into your phone or onto a sheet of paper, and as you write them down, visualize yourself removing this task from your mind onto the list.
Watch Your Language
Many times parents believe things will get better when their children move on to the next phase of their maturity. However, the truth is that the worry will continue until you change your pattern of thought. To do this, watch the language you use to describe things. Don’t use phrases such as, “this will be a disaster if I don’t get it done on time” or “I’ll die of embarrassment if I forget.”
Also change thoughts of “I have to” to “I want to”. For example, instead of saying “I have to sign the kids up for karate” say, “I want to sign the kids up for karate because I know they’ll love it.”
Get Some Fresh Air
There’s nothing like some fresh air and sunlight to ease anxiety. Put your baby in a stroller and go for a walk around the block, to a neighbor’s house, or a local park. Take your kids to an outdoor mall or sit on the patio of a frozen yogurt shop and share a frozen treat. You can also try your local library. Some libraries also have outdoor patio areas where you can read with your kids.
Practice Mindfulness Exercises
If your anxiety is difficult to control, try deep-breathing from your belly. While you do this, concentrate on five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This can help calm you when you’re feeling a panic or anxiety attack start to arise.
Use Your Support Network
Call your friends or family to chat or ask for advice. It may also help to vent with a Facebook parenting group or other online message board. You can also call your therapist and make an appointment and work through your challenges.
Try these tips to control and cope with your anxiety, and enjoy the time with your children free from worry.
If you find your anxiety to be impacting your ability to be a happy, successful parent, it might be time to speak with a professional who can help. Please contact me today for an initial consultation.
For many of us, college was absolutely the best time in our lives. The freedom and friendships made those four years incredibly special. But college isn’t all sparkles and unicorns. For others, college is a completely different and often negative experience. As fun as it can be, it’s also incredibly stressful, especially when it comes time to […]
For many of us, college was absolutely the best time in our lives. The freedom and friendships made those four years incredibly special. But college isn’t all sparkles and unicorns. For others, college is a completely different and often negative experience.
As fun as it can be, it’s also incredibly stressful, especially when it comes time to take an exam. The bigger and more important the exam is, the more we tend to suffer from anxiety, and the less likely we are to do our best.
If this scenario sounds all too familiar to you, then use the following tips and exercises to help lower your anxiety before the next big exam you take:
1. Breathe Deeply
When we feel fear, our body can go into an adrenaline-fueled panic mode. This chemical and physical reaction is how our ancestors survived numerous threats. But in this state, our minds do not function properly. In fact, they often go completely blank.
When we take slow, deep breaths, we help our bodies go from the survival response to a relaxed response. This helps the blood flow back into our brain and helps us focus on the task at hand.
2. Change Your Perspective
Most of us think of tests as something designed specifically to trick us. The truth is, if you have studied and are totally prepared, then the test is actually an opportunity for you to show off how much you know.
The other truth is your professors WANT you to pass. When you pass, they look good. So stop going into the exam with a negative attitude and go in feeling confident and knowing your teachers want you to do well.
3. Start Strong
To set the right tone for the test, scan it to find those questions you are 100% sure about and answer those first. This will help you feel confident and put your mind into a free-flow thinking state.
4. Be Realistic
What is your history of taking exams? Have you generally done well in the past? Are you a good student that makes an effort? If so, remind yourself of these facts. It’s easy to have dramatic and unrealistic ideas floating around in your head right before an exam. Thoughts like, “I’m going to fail and then I won’t pass the class and I won’t get my degree and will end up working at Starbucks the rest of my life if I’m lucky.”
This likely won’t happen – or anything like it – so try not to make an already stressful situation worse by being unrealistic.
5. Exercise
Exercise the morning before your exam. This will not only release built-up tension in your muscles (make sure to stretch after your workout), but it will also release “feel-good” endorphins that will put you in a better frame of mind.
If you would like some extra help handling the stressors of academic life, please reach out to me today to schedule an appointment.
Sources:
https://psychcentral.com/lib/9-ways-to-reduce-anxiety-right-here-right-now/
https://www.psychologytoday.com/us/blog/in-practice/201502/test-anxiety-quick-tips
If you regularly experience anxiety, you may have researched ways to relieve your symptoms and come across a coping mechanism known as the “333 rule.” But how does it work? The next time you’re feeling anxious, try: Naming three things you see Naming three sounds you hear Moving three body parts How Does the 333 […]
If you regularly experience anxiety, you may have researched ways to relieve your symptoms and come across a coping mechanism known as the “333 rule.” But how does it work? The next time you’re feeling anxious, try:
Although the 333 rule doesn’t work in every situation, many therapists recommend it to patients living with anxiety because it helps to ground them. By concentrating on sights, sounds, and movements, patients can stop fixating on their worries and instead focus on the present moment. One of the benefits of the 333 rule is that it doesn’t require someone to be in a certain place or have access to a certain object—instead, they can use it virtually anytime and from almost anywhere. Patients can even practice the 333 rule when they’re not feeling anxious to start establishing it as a habit.
If you’d like to know more about how the 333 rule can help combat anxiety, contact us today. Our therapists have experience using the 333 rule and various other techniques to treat anxiety, and we can develop a care approach that’s customized to your specific needs. When you reach out, we’ll tell you more about our practice, answer your questions, and arrange a time for you to attend an initial therapy session. We look forward to meeting with you and helping you take the next step toward an anxiety-free life.
Anxiety doesn’t discriminate by age; it affects children, teens, and adults alike, presenting unique challenges at different stages of life. At Marsh Psychology Group in Huntington Woods, Michigan, we recognize the importance of tailoring therapeutic approaches to meet the specific needs of each age group. Anxiety Therapy for Children Children often experience anxiety in response […]
Anxiety doesn’t discriminate by age; it affects children, teens, and adults alike, presenting unique challenges at different stages of life. At Marsh Psychology Group in Huntington Woods, Michigan, we recognize the importance of tailoring therapeutic approaches to meet the specific needs of each age group.
Children often experience anxiety in response to academic pressures, social interactions, or family dynamics. Our therapists specialize in creating a nurturing environment where children can explore their emotions through play therapy and cognitive-behavioral techniques. By addressing anxiety early on, we aim to equip children with essential coping skills and confidence for a brighter future.
Teenage years can be turbulent, marked by academic stress, peer pressure, and identity issues. Our therapy for teens focuses on building trust and rapport to address anxiety related to school performance, social relationships, and self-esteem. We offer a safe space where teens can openly discuss their concerns and learn effective strategies to manage anxiety and navigate life transitions successfully.
Adults face a myriad of responsibilities and life challenges that can exacerbate anxiety. Whether it’s work-related stress, relationship issues, or existential concerns, our therapists provide evidence-based interventions tailored to the individual’s needs. Through cognitive-behavioral therapy, mindfulness techniques, and supportive counseling, we help adults regain control over their lives and achieve mental well-being.
At Marsh Psychology Group, our commitment is to support individuals of all ages in Huntington Woods, MI, on their journey to overcoming anxiety and living fulfilling lives. If you or a loved one is struggling with anxiety, contact us today to explore how our specialized therapeutic approaches can make a difference.