“If I can distract myself by playing on my phone, then I can make it through a panic attack.” “When I drink enough alcohol, I can get on a plane.” “I have to turn up the radio and crank the A/C any time I hit traffic.” “There’s no way I can sit…
Read MoreRecently we’ve been asked more often about CBD oil (cannabidiol) in the treatment of anxiety disorder, particularly for pediatrics. On the surface it may seem like a reasonable approach, but I would suggest that it depends on what the goal of using it is. CBD oil may be useful for short term relief of anxiety,…
Read MoreWe often have individuals engaging in driving exposures for both panic disorder and fear of driving. From our office in Mission Viejo, we have people driving locally south to San Clemente, north through Newport Coast, Irvine, and east to Rancho Santa Margarita. As they head farther afield, they are driving to Los Angeles, the Inland…
Read MoreSafety Behaviors: what not to do “If I can distract myself by playing on my phone, then I can make it through a panic attack.” “When I drink enough alcohol, I can get on a plane.” “I have to turn up the radio and crank the A/C any time I hit traffic” “There’s no…
Read MoreIt would be horrible if my parents died. What if this time I really do lose control the car? I worry that I worry this much. These statements are common cognitions for those who suffer from an anxiety disorder. Individuals will spend time agonizing over catastrophic outcomes of events: imagining how life would be without…
Read MoreAt our office, your first appointment will involve an in-depth intake session where we’ll go over various symptoms you experience. After reviewing the material, your psychologist will have formulated a diagnosis that fits your symptoms in the current moment. Why do we do this? Isn’t a diagnosis just a label? Does it really matter? When…
Read MoreIn much of our modern lives, we find it acceptable to move away from situations that make us uncomfortable, and move towards ones that we enjoy. While this fits for many situations (leaving an unfulfilling job for one that I enjoy), it can also be counterproductive. When our lives are dictated by the concept of…
Read MoreEverything is great! So why am I worried and depressed? “Objectively I know my life is good, but why do I always find something to complain about?” “I finally got the promotion at work, so why am I feeling anxious about…
Read MoreDoes your son or daughter have an anxiety disorder? Usually if this is the case, their anxiety may affect their experiences in school. The question then becomes, how can the school and I work together to help my child? Talk to the Teacher The first steps most parents take is to talk to their child’s…
Read MoreNot infrequently we will have people ask us about the efficacy and use of essential oils, exercise and nutrition on anxiety. While these may be all good things in of themselves, their effects are somewhat limited. When we examine the research literature, what we find as being effective include: Cognitive behavioral therapy…
Read MoreIn a previous post we talked about learning to tolerate strong physical sensations. When we have a strong sensation it’s valuable to sit with the feeling rather than avoiding it or fighting it. It provides evidence that a feeling alone is not dangerous. Interoceptive work takes us to the next level. It’s proactive feeling. Instead…
Read MoreOftentimes for people who are anxious, when something doesn’t go just the way they intended, the thought that follows is “What did I do wrong?” In personalization, the thoughts are similar: “What did I do to offend that person? …
Read MoreNot infrequently we’re asked about the effects of medication on anxiety. While medication has a place in treatment, it should not be seen as a magic bullet that will erase all anxiety symptomology. In fact, for some issues medication may inhibit…
Read MoreChanging behaviors is all about noticing what you tend to do in anxiety provoking situations and learning to do something different. The more you can learn to tolerate anxiety provoking situations without avoiding or running from them, the less anxious you’ll be.…
Read MoreHave you ever felt anxious and you have no idea why? You’re not alone in that. You may have dug around trying to figure out why you feel anxious and maybe you couldn’t identify it. Here’s the thing, you don’t have to behave or define thoughts on how you feel. Imagine if you decided whenever…
Read MoreTo change your thoughts, you need to identify automatic thoughts and core beliefs. An automatic thought is what you say or think automatically like “that bee is going to sting me”. That thought alone doesn’t inevitably lead to anxious feelings and avoidance behaviors. You need to break your thought down and figure out what…
Read MoreIn a previous post we talked about the 3-Component Model which explains how your thoughts-feelings-behaviors work together to increase anxiety. The next few posts are about actively addressing the three components to help lessen anxiety. That means going all…
Read MoreFrequently we find the people we work with at OCAC predict future events negatively without considering other, more likely outcomes. A common phrase we hear is “I just know that this isn’t going to work” – and this even before we begin…
Read MoreEvery year around this time my family looks forward to Thanksgiving, Christmas, and New Year’s, celebrating time with family and friends, the birth of Christ, and the hope associated with the beginning of a new year. While November through January are often…
Read More“If you ever become a teacher, do NOT give out lots of homework-I hate homework. Homework is so bad. I have a life, and homework is not fun. If you do have homework make it like Mad-Libs. -Real entry from Dr. Davis’s 7th grade journal Well, I hate to ignore the pleas of my 7th…
Read More“I just know he hates me.” “They all think I’m an idiot.” “She’s just doing that because she feels sorry for me, not because we’re friends.” “He using me because he thinks I have money.” When we examine metacognitions, one we…
Read MoreAs we continue thinking about thinking, let’s examine emotional reasoning: “Thinking something must be true because you “feel” (actually believe) it so strongly, ignoring or discounting evidence to the contrary.” This is a common thinking pattern we often see with phobias. For…
Read MoreIn the next few blogs, we’re going to examine a few cognitive approaches that people often utilize but are actually detrimental to their lives. Here’s a few examples of these ways of thinking: “I never do anything right, and even if…
Read MoreYou’ve probably had the experience of hopping in your car and suddenly you are at home without realizing how you got there. We call this autopilot and it’s kind of a surreal feeling. Rather than taking the autopilot route home could you have: evaluated traffic for a more efficient route? observed the scenery along your…
Read MoreBefore we ease into relaxation mode, lets recap some basic anxiety information. When you feel anxious, it often means there is a perceived danger which leads to a thought/feeling/behavior cycle known as the “3-Component Model”. Relaxation techniques are tools, not solutions Relaxation affects the feeling component (physical or emotional). Remember that relaxation is not a…
Read MoreJust relax. It’s one of those mantras a lot of people with anxiety tell themselves, but is that always the best move? And does it work? If you experience anxiety, you likely perceive things as more dangerous (physically, emotionally, and/or mentally) than the average person. This causes your fight or flight system may “turn on”…
Read MoreWhen you feel anxious it often means that there is a something in your environment that seems dangerous. That something (e.g., object, person, thought, or future event) is called a trigger. Triggers are connected to anxiety, but do not cause anxiety. We know it is not causal because not everyone feels anxious when experiencing the…
Read MoreI worry so much, I worry about my worrying. It sounds ironic, right? But for those who struggle with Generalized Anxiety Disorder (GAD), this is likely a familiar sentiment. GAD is often marked by: • Worrying even when everything is going well • When one ‘crisis’ is over, another appears • Because of the worry,…
Read MoreHow often have others told you “If you truly believe that God is in control, then you don’t need to worry”? How many times have you re-read Matthew 6: “Therefore I tell you, do not worry about your life…”? And after these experiences how often do you feel like a failure by not living up…
Read More1. You’re not actually going to pass out, have a heart attack or go crazy – it just feels that way. The hallmark of panic disorder is strong physical sensations that may feel like one is having a serious physical problem, such as a heart attack. Often, because of these sensations, people avoid places where…
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