Therapy for anxiety, overthinking, and feeling overwhelmed

Find relief from racing thoughts, panic, and stress in a space that meets you with care

I help clients effectively manage racing thoughts, persistent rumination, panic attacks, and overwhelming stress by teaching practical, evidence-based coping strategies that are carefully tailored to their unique personal experiences and challenges. Through the use of techniques such as mindfulness practices, grounding exercises, and cognitive-behavioral approaches, I guide clients in calming their minds and breaking the often debilitating cycle of repetitive and intrusive thinking. By working together to develop personalized stress management plans and strengthen emotional resilience, clients gradually learn to regain a sense of control, significantly reduce anxiety symptoms, and improve their overall mental well-being, allowing for a healthier and more balanced daily life.

Overthinking and rumination are common mental habits where individuals excessively focus on their thoughts, often revisiting distressing events or worries repeatedly.

Overthinking often shows up as persistent, repetitive thoughts that prevent decision-making or disrupt daily life. It can lead to mental exhaustion, increased anxiety, and difficulty concentrating. Rumination specifically involves continuously analyzing past mistakes, regrets, or painful memories, which can deepen feelings of sadness or depression.

Common signs include:

• Inability to switch off the mind from troubling thoughts

• Dwelling on "what if" scenarios and worst-case outcomes

• Replaying conversations or events over and over

• Feeling stuck in negative thought patterns

• Difficulty sleeping or relaxing due to racing thoughts

People may search for ways to "manage overthinking at night," "techniques to stop rumination," "therapy for intrusive thoughts," and "cognitive behavioral therapy for overthinking."

Perfectionism often manifests as an intense fear of making mistakes, setting unrealistically high standards, and experiencing chronic self-criticism. Clients seeking therapy might describe feeling "never good enough," struggling with "procrastination due to fear of failure," or being "overly critical of myself." Common signs include excessive worry about others' opinions, difficulty accepting compliments, and a persistent need for control. Perfectionism can also show up as burnout, anxiety, depression, or avoidance of tasks due to fear of imperfection. Many individuals search for help using terms like "overcoming perfectionism," "anxiety about failure," "self-esteem issues," and "difficulty with decision making." In therapy, addressing perfectionism involves exploring underlying beliefs, managing fear of judgment, and developing self-compassion strategies.

Common Signs of Perfectionism

• Setting excessively high standards that are difficult or impossible to meet

• Frequent self-criticism and dissatisfaction with one’s own performance

• Procrastination or difficulty starting tasks due to fear of making mistakes

• Spending an excessive amount of time on details, often leading to missed deadlines

• Avoiding challenges or new experiences to prevent potential failure

• Difficulty delegating tasks, believing others won’t meet one’s standards

• Feeling overly responsible for outcomes and blaming oneself for imperfections

• Experiencing stress, anxiety, or burnout related to the pressure to be perfect

• Reluctance to accept compliments, attributing success to luck or external factors

• Difficulty making decisions due to fear of choosing the “wrong” option

Panic symptoms often feel overwhelming and can include a racing heart, shortness of breath, chest pain or tightness, dizziness or lightheadedness, sweating, trembling or shaking, and a sense of choking. Many people describe feeling like they are losing control, going crazy, or having a heart attack. You might also experience numbness or tingling in your hands or feet, chills or hot flashes, and an intense fear of dying or an impending sense of doom. These symptoms typically come on suddenly and can be very frightening, even though they aren’t life-threatening.

Panic symptoms and anxiety attack symptoms often overlap, but they differ in intensity, duration, and triggers.

Panic Symptoms

Panic symptoms typically occur during a panic attack, which is a sudden, intense episode of fear or discomfort that peaks within minutes. These symptoms can include:

• Rapid heartbeat or palpitations

• Sweating

• Trembling or shaking

• Shortness of breath or sensation of choking

• Chest pain or discomfort

• Nausea or abdominal distress

• Dizziness, lightheadedness, or feeling faint

• Chills or heat sensations

• Numbness or tingling sensations

• Feelings of unreality (derealization) or detachment from oneself (depersonalization)

• Fear of losing control or “going crazy”

• Fear of dying

Panic attacks often come on unexpectedly and are not always tied to a specific trigger.

Anxiety symptoms can vary widely but often include persistent feelings of worry, nervousness, or fear that are difficult to control. Common signs include restlessness, rapid heartbeat, sweating, trembling, difficulty concentrating, irritability, muscle tension, and sleep disturbances such as trouble falling or staying asleep. Physical symptoms like headaches, stomachaches, or dizziness may also occur.

Recognizing these symptoms and searching with related terms can be the first step toward finding professional support and treatment.

Anxiety Attack Symptoms

Anxiety attack symptoms usually develop more gradually and are often linked to a specific stressor or situation. They involve a feeling of apprehension or worry rather than sudden terror. Symptoms can include:

• Excessive worry or nervousness

• Restlessness or feeling “on edge”

• Muscle tension

• Fatigue

• Difficulty concentrating

• Irritability

• Sleep disturbances

• Mild physical symptoms like increased heart rate or stomach upset

Anxiety attacks can persist for longer periods, sometimes hours, and the symptoms are less intense but more prolonged compared to panic attacks.

In Short…

• Panic attacks: Sudden, intense, peak within minutes, accompanied by severe physical symptoms and fear of losing control or dying.

• Anxiety attacks: Gradual onset, linked to specific stress, characterized by persistent worry and milder physical symptoms.

Understanding these differences can aid in recognizing and managing the symptoms effectively. For persistent or severe symptoms, consultation with a healthcare professional is recommended.