Anxiety

1. Anxiety Counselling Anxiety is a normal and healthy part of life. This might catch you o? guard. But anxiety can help motivate us to move forward. It shows that we care about something. If we didn’t care, there would be no anxiety. For example, anxiety motivates us to practice so we can improve, it helps us study for the test. If we didn’t care what the people in the audience thought and how they judged us, the anxiety would have no power. It wouldn’t even show up. So feeling some anxiety, at a manageable level, is healthy for you. Anxiety counselling will support your understanding of what is healthy anxiety. But, anxiety can become so powerful. It can quickly spiral out of control. You might ?nd yourself living in a state of fear, worried that a panic attack will overtake you in public, or that you will be embarrassed or judged by the people around you. Possibly, you feel terri?ed about exposure to germs or spiders. Or, you may ?nd leaving home terrifying because you can’t control when the anxiety will come and you can’t control whether you’ll be safe or not. You might feel your thoughts begin to race, your palms get sweaty, and your breathing become so di?cult that your strongest instinct is to run, or hide or ?ght.   Can Counselling Help with Anxiety?   At Lavender Counselling, we understand that even reading the above

2. paragraph might leave you wanting to turn the computer o? and run. We understand that considering to explore these things might leave you terri?ed. It may seem like the anxiety has become a giant shadow that towers over you and that your only defense has been to ignore it and stu? it down as far as you possibly can. You may feel like running from it. We won’t rush you. We won’t force you to dive right in and we certainly won’t push you in. Instead, we support you to make sense of those moments when your anxiety is just beginning to show itself.   We help you slow things down to understand your body’s sensations. We move slowly, and at your pace, so you can build con?dence that the anxiety won’t overpower you and take over. What causes Anxiety?   Anxiety is caused by a combination of genetic, biological, psychological, and

3. environmental factors. The complex interaction among these factors leads to anxiety’s varied presentations, including generalized anxiety, social anxiety, panic disorders, and phobias. Here’s an overview of the key causes of anxiety:   1. Genetic Factors   Research suggests a signi?cant genetic component to anxiety, indicating that anxiety disorders tend to run in families. Studies show that certain genetic variations can increase susceptibility to anxiety by a?ecting brain function and neurotransmitter systems.   Genetics accounts for approximately 30-40% of the variance in anxiety disorders (Hettema, Neale & Kendler, 2001). This means that about 30-40% of the reasons why some people develop anxiety disorders can be explained by their genes, or the traits they inherit from their family. So, if a person has family members with anxiety, they might be more likely to experience anxiety

4. themselves due to shared genetic factors.Speci?c genes, including those a?ecting serotonin and dopamine pathways, are associated with increased risk (Hettema et al., 2001).   When looking at genes across the whole genome (all of a person’s DNA) to see if they could ?nd speci?c spots linked to anxiety, researchers found certain areas in the genes (called “genetic loci”) that are connected to anxiety. This discovery supports the idea that some people might be naturally more likely to develop anxiety because of their genes. So, it suggests that genetics can play a role in whether someone is more likely to experience anxiety (Purves et al., 2020).   2. Environmental and Social Factors   Environmental and social factors, such as life events, family dynamics, and interpersonal relationships, play a crucial role in shaping anxiety. Exposure to high levels of stress or trauma, especially during childhood, is known to increase vulnerability to anxiety disorders later in life. In particular, early trauma— whether it’s developmental (occurring during formative years) or relational (occurring within close, signi?cant relationships)—can impact how individuals regulate emotions and cope with stress.   Early Life Stress and Trauma: Childhood experiences of abuse, neglect, or parental loss can disrupt a child’s emotional development and lead to long- term di?culties with managing stress and emotions, making them more susceptible to anxiety. Trauma is an emotional response to a disturbing event that can have lasting adverse e?ects on an individual’s mental, emotional, and physical well-being (American Psychiatric Association, 2013).   Early Trauma experiences can interfere with the normal functioning of the hypothalamic-pituitary-adrenal (HPA) axis, a system that controls and helps the body respond to stress (Heim & Nemero?, 2001). It can alter the body’s natural response systems, leaving individuals more reactive to potential threats and more prone to feelings of helplessness, anxiety, and distress (Levine, 2010). This response can lead to an increased stress response

5. throughout life. These experiences can lead to long-term changes in the nervous system, impacting mental health (van derKolk, 2014).   These changes make individuals more reactive to stress, increasing their risk for anxiety and related disorders (Heim & Nemero?, 2001). Additionally, studies show that individuals exposed to early trauma exhibit higher cortisol levels, which are linked to anxiety symptoms (McEwen, 2004).   Trauma in attachment relationships: Relational trauma, particularly in the context of attachment relationships, a?ects the brain’s emotion-regulation processes. This can lead to a heightened perception of threat in everyday situations, contributing to persistent anxiety and hypervigilance (Liotti, 2004). Trauma within attachment relationships disrupts brain development, leading to increased emotional sensitivity and vulnerability to anxiety (Schore, 2001).   Chronic Stress: Ongoing exposure to stressful environments, such as ?nancial instability, high-stakes work, or continuous interpersonal con?icts, can also contribute to anxiety. Chronic stress maintains high cortisol levels, which impair the HPA axis’s ability to “reset” after stress. This creates a hypersensitivity to stress, contributing to long-term anxiety (Sapolsky, 2000). Chronic stress also causes prolonged activation of the HPA axis, leading to consistently high cortisol levels, which dysregulate the brain’s ability to manage future stress e?ectively and increases the risk of sustained anxiety symptoms (McEwen, 1998; Sapolsky, 2000). Prolonged cortisol exposure due to chronic stress can lead to a vulnerability to mood (Lupien, McEwen, Gunner & Heim, 2009) and anxiety disorders (Young & Korszun, 2010). Other studies also demonstrate that sustained exposure to high-stress environments increases the likelihood of developing anxiety disorders (Miller, Chen, & Zhou, 2007).   Incongruence & Conditions of Worth: Living in a state of incongruence, when there is a gap between a person’s true self and the self they feel they must present, lead to psychological distress and anxiety.   Incongruence – when there is a large gap between one’s actual self (who they

6. are) and their ideal self (who they want to be) people experience signi?cant emotional distress, including anxiety and low self esteem (Higgins, 1987).   Conditions of worth – When people feel pressured to meet conditions reset by others (family, society, or peers) they report higher levels of anxiety, depressive symptoms, and feelings of alienation (Assor, Roth & Deci, 2004). These conditions of worth undermine our mental health and create inner con?ict and insecurity (Assor, Roth & Deci, 2004).   Learned Behavours: Anxiety can be learned by watching others. If children see their parents or caregivers reacting with fear or avoiding certain situations, they may start to adopt similar anxious behaviors. If parents model fear, children may develop anxiety by observing and imitating these behaviors (Murray et al., 2009).   If someone experiences something scary or unpleasant in connection with something neutral (like a place or object), they may start to feel anxious whenever they encounter that place or object again. This process is called “classical conditioning.” Anxiety disorders can develop when people connect speci?c situations or cues with fear (Mineka & Zinbarg, 2006).   3. Psychological Factors   Certain personality traits and cognitive patterns can contribute to anxiety. For instance, individuals who tend to worry, engage in negative thinking, or have a low tolerance for uncertainty are more prone to anxiety.   Anxiety is often linked to cognitive distortions, such as catastrophizing (expecting the worst), overgeneralization, and heightened sensitivity to potential threats. Cognitive biases, such as interpreting ambiguous situations as dangerous, contribute to anxiety. These patterns lead individuals to overestimate the likelihood and severity of negative outcomes (Beck & Emery, 1985).

7.   Traits like neuroticism (the tendency to experience negative emotions) are associated with higher levels of anxiety. Humans are naturally inclined to focus more on negative emotions and experiences than on positive ones. This tendency, known as the “negativity bias,” is thought to be a result of evolution, as paying more attention to potential threats and negative situations helped our ancestors survive (Baumeister et al., 2001). However, neuroticism is a strong predictor of anxiety disorders, suggesting that certain personality traits predispose individuals to anxiety (Bienvenu & Stein, 2003).   4. Neurobiological Factors   Certain brain structures and neurotransmitters play key roles in regulating fear and anxiety responses. Imbalances in neurotransmitters like serotonin, norepinephrine, and gamma-aminobutyric acid (GABA) can lead to heightened anxiety.   Amygdala and Prefrontal Cortex: The amygdala, responsible for processing emotions and detecting threats, can become overactive in individuals with anxiety, while the prefrontal cortex, which regulates emotional responses, may be less e?ective in moderating these fear responses. individuals with anxiety disorders often have heightened amygdala activity and reduced regulatory functioning in the prefrontal cortex (Etkin & Wager, 2007). This means that the prefrontal cortex, the part of the brain that helps control emotions and make decisions, doesn’t work as e?ectively as it should. This reduced control makes it harder for a person to manage their emotional responses, which can lead to increased anxiety.   Neurotransmitter Imbalance: Low levels of GABA, which limits neural activity, are associated with increased anxiety, while dysregulation of serotonin and norepinephrine can heighten anxiety symptoms (Etkin & Wager (2007). People with panic disorder have reduced GABA levels, supporting the role of neurotransmitter imbalance in anxiety (Bremner et al., 1997).  

8. References American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). Arlington, VA: American Psychiatric Publishing. Assor, A., Roth, G., & Deci, E. L. (2004). The emotional costs of parents’ conditional regard: A self-determination theory analysis. Journal of Personality, 72(1), 47–88. Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is stronger than good. Review of General Psychology, 5(4), 323-370. Beck, A. T., & Emery, G. (1985). Anxiety Disorders and Phobias: A Cognitive Perspective. Basic Books. https://doi.org/10.1037/10089-000 Bienvenu, O. J., & Stein, M. B. (2003). Personality and anxiety disorders: A review. Journal of Anxiety Disorders, 17(6), 561-577. Bremner, J. D., Innis, R. B., Southwick, S. M., Staib, L., Zoghbi, S., & Charney, D. S. (1997). Decreased benzodiazepine receptor binding in prefrontal cortex in combat-related posttraumatic stress disorder. American Journal of Psychiatry, 154(10), 1320–1327. Etkin, A., & Wager, T. D. (2007). Functional neuroimaging of anxiety: A meta- analysis of emotional processing in PTSD, social anxiety disorder, and speci?c phobia. Biological Psychiatry, 63(4), 301-309. Heim, C., & Nemero?, C. B. (2001). The role of childhood trauma in the neurobiology of mood and anxiety disorders: Preclinical and clinical studies. Biological Psychiatry, 49(12), 1023-1039. Hettema, J. M., Neale, M. C., & Kendler, K. S. (2001). A review and meta-analysis of the genetic epidemiology of anxiety disorders. Biological Psychiatry, 51(2), 93–107. Higgins, E. T. (1987). Self-discrepancy: A theory relating self and a?ect. Psychological Review, 94(3), 319–340. Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books. Liotti, G. (2004). Trauma, dissociation, and disorganized attachment: Three strands of a single braid. Development and Psychopathology, 16(3), 537-560. Lupien, S. J., McEwen, B. S., Gunnar, M. R., & Heim, C. (2009). E?ects of stress throughout the lifespan on the brain, behavior, and cognition. Nature Reviews Neuroscience, 10(6), 434–445.

9. McEwen, B. S. (2004). Protection and damage from acute and chronic stress: Allostasis and allostatic overload and relevance to the pathophysiology of psychiatric disorders. Annals of the New York Academy of Sciences, 1032(1), 1- 7. Miller, G. E., Chen, E., & Zhou, E. S. (2007). If it goes up, must it come down? Chronic stress and the hypothalamic-pituitary-adrenocortical axis in humans. Psychological Bulletin, 133(1), 25–45. Mineka, S., & Zinbarg, R. (2006). A contemporary learning theory perspective on the etiology of anxiety disorders: It’s not what you thought it was. American Psychologist, 61(1), 10–26. Murray, L., Creswell, C., & Cooper, P. J. (2009). The development of anxiety disorders in childhood: An integrative review. Psychological Medicine, 39(9), 1413–1423. Purves, K. L., Coleman, J. R. I., Meier, S. M., Rayner, C., Davis, K. A. S., Cheesman, R., Bækvad-Hansen, M., Mortensen, P. B., Pedersen, C. B., Mors, O., & Eley, T. C. (2020). A major role for common genetic variation in anxiety disorders. Molecular Psychiatry, 25(12), 3292–3303. Sapolsky, R. M. (2000). Stress hormones: Good and bad. Neurobiology of Disease, 7(5), 540-542. Schore, A. N. (2001). E?ects of a secure attachment relationship on right brain development, a?ect regulation, and infant mental health. Infant Mental Health Journal, 22(1-2), 7-66. van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking. Young, E. A., & Korszun, A. (2010). The hypothalamic-pituitary-gonadal axis in mood disorders. Endocrinology and Metabolism Clinics of North America, 39(1), 107–123. What models of therapy are used to treat anxiety disorders?   Therapists use a range of models to treat anxiety disorders. There are two main philosophies to treating anxiety, often captured by the phrases “bottom-up” and

10. “top down”. Here’s an overview of these approaches and how they work for anxiety treatment:   Bottom-up approaches can lead to lasting change by working directly with the body’s natural processes to release deeply rooted emotional and physiological responses. These approaches target the nervous system and address stress, trauma, and anxiety stored in the body, which can persist even when individuals cognitively understand their triggers. By addressing these responses at a foundational level, bottom-up methods help clients regulate their nervous system, process unresolved emotions, and achieve more enduring relief.   Bottom-up approaches encourage lasting change by helping individuals develop self-regulation skills and a stronger connection to their bodies. This kind of change tends to be durable because it rewires habitual responses to stress, integrates a sense of calm into both body and mind, and addresses anxiety and trauma at the physiological level. As a result, bottom-up methods can support long-term emotional and mental well-being by promoting a state of balance and resilience (van der Kolk, 2014).   Bottom Up Approaches used at Lavender Counselling   1. Accelerated Experiential Dynamic Psychotherapy (AEDP): Integrates experiential and attachment-based techniques to create a safe, supportive environment for clients to process intense emotions. AEDP promotes healing by allowing clients to access and release core emotions, often leading to profound, lasting transformation (Fosha, 2000). 2. Bringing the Body into Practice: Integrates body awareness into therapy, helping clients address anxiety through embodied experiences rather than solely through cognitive exploration (Mortimore, 2020). 3. Emotion-Focused Therapy (EFT): Encourages clients to recognize, process, and transform di?cult emotions by connecting with their body’s emotional responses, helping reduce anxiety by releasing unprocessed emotions (Greenberg, 2011). 4. Experiential Focusing: Helps clients tune into their bodily sensations to identify and release emotional blocks, enabling them to address anxiety at a deeper level (Gendlin, 1996). 5. Eye Movement Desensitization and Reprocessing (EMDR): EMDR uses

11. bilateral stimulation (left to right sides of the body) to help process traumatic memories, making it e?ective for trauma-related anxiety. 6. Internal Family Systems (IFS): IFS helps clients identify di?erent “parts” of themselves, especially those rooted in past experiences, allowing for emotional integration and reducing anxiety by fostering inner harmony. 7. Mindfulness-Based Therapy: Mindfulness teaches individuals to stay present and observe bodily sensations, helping them reduce reactivity to stress and anxiety (Kabat-Zinn, 1990). 8. Person-Centered Therapy: Creates a safe, non-judgmental space that allows clients to explore their inner world, helping them feel more connected to their internal self and less overwhelmed by anxiety or the expectations or conditions of others (Rogers, 1957). 9. Self Compassion: Encourages clients to approach themselves with kindness and understanding rather than judgement, helping reduce feelings of shame and self-criticism. Self-compassion has been shown to support emotional resilience and improve regulation of stress responses (Ne?, 2003). 10. Sensorimotor Psychotherapy: Focuses on body awareness and movement to help clients process trauma and regulate emotional responses, which leads to lasting changes in how they experience and react to stress (Ogden & Fisher, 2015). 11. Somatic Experiencing (SE): SE addresses trauma stored in the body by working with physical sensations, allowing individuals to release tension and calm their nervous systems (Levine, 2010).   Bene?ts: Bottom-up approaches are particularly useful for individuals with trauma or somatic symptoms, as they allow healing without needing to articulate or analyze experiences, which can be overwhelming. Bottom-up approaches are particularly helpful for those where trauma is underlying the anxiety. These approaches help clients address the psychological and emotional roots of their distress, and regulate their nervous system in order to facilitate healing. These approaches allow clients to release core emotions without the risk of re-traumatization (Shapiro, 2017; Fosha, 2000). They can work to reduce shame and promote emotional resilience (Ne? 2003)   Limitations: Some clients may ?nd these methods less structured, or may feel unsure about their e?ectiveness if they are not given something immediate to “work on”. Some clients may feel uncomfortable focusing on bodily sensations, especially if they have strong physical anxiety symptoms.

12.   Top Down Approaches   Top-down approaches start with the mind, focusing on thoughts, beliefs, and understanding. By changing how an individual thinks about situations, these methods in?uence emotional responses and behaviours. Examples of top down approaches include,   1. Cognitive Behavioral Therapy (CBT): CBT helps individuals identify and restructure negative thought patterns contributing to anxiety, empowering them to manage emotions and behaviours more e?ectively (Beck & Emery, 1985). 2. Psychoeducation: Educating clients about anxiety symptoms and providing strategies for conscious management can be empowering, giving individuals greater control over their anxiety( Donker et al., 2009). 3. Rational Emotive Behavior Therapy (REBT): This therapy works on replacing irrational beliefs with rational alternatives, aiming to reduce anxiety by shifting one’s perspective on challenging situations.   Bene?ts: Top-down approaches provide structured tools and strategies, making them e?ective for individuals who want to actively work on changing thoughts and behaviors, particularly for disorders like generalized anxiety disorder (GAD) and obsessive-compulsive disorder (OCD).   Limitations: These methods may be less e?ective for those with trauma or strong physiological anxiety symptoms, as they rely on the ability to access and change thought patterns, which may not be feasible for everyone. Research indicates that some clients of CBT experience feelings of shame or frustration when they struggle to change their thoughts if they feel they cannot change their thoughts. This is particularly challenging for those who have deeply ingrained thought patterns or those with a history of trauma, who ?nd changing cognitive thought patterns with sheer e?ort di?cult.   Changing Thoughts: When some clients are unable to change their thoughts it may lead to self-blame and they may interpret it as a personal failure, leading to feelings of inadequacy. If self-blame and self-criticism are already part of someone’s di?culties, CBT may need modi?cations to prevent

13. reinforcing shame through the therapeutic process (Gilbert, 2000)   Trauma & Chronic Anxiety: Individuals with trauma histories or chronic anxiety disorders may experience more di?culty with CBT. For these clients, rigid cognitive patterns can be a defense mechanism, and the inability to change these thoughts may cause distress and reinforce feelings of failure.   For individuals with chronic mental health conditions, CBT’s emphasis on thought control can sometimes exacerbate feelings of inadequacy, as these clients may feel they should be able to “think their way out” of emotional struggles, which isn’t always feasible for deeply rooted patterns (Diedrich et al., 2016).   Studies suggest that integrating emotion-focused or compassion-based approaches with CBT may help mitigate feelings of shame. These approaches help clients address underlying emotions and self-compassion, reducing the risk of self-blame for unchangeable or recurring thoughts.   At Lavender Counselling, our therapists predominantly focus on bottom up approaches as studies show they   References Donker, T., Gri?ths, K. M., Cuijpers, P., & Christensen, H. (2009). Psychoeducation for depression, anxiety and psychological distress: A meta- analysis. Journal of A?ective Disorders, 115(1-2), 68-77. Fosha, D. (2000). The Transforming Power of A?ect: A Model for Accelerated Change. Basic Books. Gendlin, E. T. (1996). Focusing-Oriented Psychotherapy: A Manual of the Experiential Method. The Guilford Press. Greenberg, L. S. (2011). Emotion-Focused Therapy. American Psychological Association. Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delacorte Press. Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books. Mortimore, L. (2020). Bringing the Body into Practice: Body Psychotherapy and

14. Mindfulness for Healing Anxiety. Springer. Ne?, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85– 101. https://doi.org/10.1080/15298860309032 Ogden, P., & Fisher, J. (2015). Sensorimotor Psychotherapy: Interventions for Trauma and Attachment. W. W. Norton & Company. Rogers, C. R. (1957). The necessary and su?cient conditions of therapeutic personality change. Journal of Consulting Psychology, 21(2), 95–103. Shapiro, F. (2017). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). The Guilford Press. van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking. How can someone ?nd the right therapist for anxiety treatment?   Finding the right therapist for anxiety treatment involves several steps to ensure a good match in terms of therapeutic approach, expertise, and personal comfort. Here’s a guide to help someone ?nd the right therapist for anxiety:   Identify Speci?c Needs and Goals   Consider Type of Anxiety: Di?erent types of anxiety (e.g., generalized anxiety disorder, social anxiety, panic disorder, obsessive compulsive disorder, or trauma-related anxiety such as PTSD, developmental or relational trauma) may bene?t from speci?c therapeutic approaches. For example, exposure therapy is often used for phobias, while trauma-informed therapy is bene?cial for PTSD. Decide on your goals for therapy, such as reducing panic attacks, improving social con?dence, or managing stress in daily life. If you are not entirely sure about your goals, your therapist can help you make sense of these in your work together. Knowing what isn’t working for you is a great ?rst step towards this.   Research Therapeutic Approaches for Anxiety  

15. Familiarize yourself with E?ective Therapies: Understand the di?erence between bottom up and top down approaches (can you link this to the discussion above on this topic?) and get a sense of what might be best for you. It is very common for medical professionals to simply recommend CBT for anxiety. This may or may not be the best approach for you and your speci?c circumstance. At Lavender Counselling, we recommend you familiarize yourself with these di?erent, but all heavily researched, ways of doing things to ?nd something that resonates best for you.   Look for Therapists with Experience in Anxiety   Many therapists specialize in treating anxiety and use speci?c approaches like somatic therapies, exposure therapy, or group therapy. Research their backgrounds and specialties to ?nd a match.   Verify Credentials   Therapists should be registered professionals in their ?eld, such as Registered Clinical Counsellors (RCC), Registered Social Workers (RSW), Registered Psychologists (R.Psych.), or Psychiatrists (MD). In British Columbia there is no regulated standard that de?nes the credentials that someone needs to be called a Counsellor. Someone without any education speci?c to therapy could start a business and call themselves a counsellor. Someone could complete a very short 9 month program and use the term counsellor to de?ne themselves. Registered Clinical Counsellors and Registered Social Workers have a minimum of a master’s degree in counselling (+/- 7 years of post secondary school). A Registered Psychologist in BC requires a Phd in Counselling or psychology (+/-12 years of post secondary school). Verify credentials to ensure the person you choose is quali?ed to provide therapy. Look for Certi?cations or Special Training: Some therapists have additional training or certi?cations in areas like trauma, anxiety, or speci?c therapies. These certi?cations can indicate specialized skills in treating anxiety.   Use Reputable Therapy Directories  

16. Online Therapy Directories: Websites like Psychology Today, Find a Counsellor (BCACC), CounsellingBC, and Theravive directories allow users to ?lter therapists by specialty, therapeutic approach, location, and insurance. These platforms also provide therapist pro?les, which often include their experience with anxiety and other treatment modalities.   Consider Practical Factors   Location and Accessibility: Some individuals may prefer in-person therapy close to home, while others may bene?t from online therapy for convenience. Many therapists o?er virtual sessions, by telephone or video, which can be particularly helpful for those with social anxiety. Cost and Insurance Coverage: Therapy costs vary, so check if the therapist accepts insurance or o?ers sliding scale fees. Many therapy directories and therapist pro?les indicate insurance options and session costs.   Schedule Consultations   Set Up Initial Consultations: Most therapists o?er an initial consultation in the format that you will receive the therapy (in person, by telephone or online) to discuss your hopes for therapy, their approach, and suitability. At Lavender Counselling, we call it a complimentary conversation. It is a complimentary 20 minute conversation so you can get a sense of the counsellor and ensure they are a good ?t for you. Make sure to use this opportunity to ask questions and determine if the therapist’s approach aligns with your needs.   Assess Comfort and Rapport   Consider Personal Comfort: A strong therapeutic relationship is key to e?ective treatment. During consultations, evaluate how comfortable you feel with the therapist’s communication style, empathy, and openness. Check for Rapport: The right therapist should create a safe, non-judgmental space. Feelings of trust, understanding, and respect in the therapeutic relationship are essential for productive anxiety treatment.  

17. Evaluate and Adjust as Needed   Give It Time: It is not uncommon for things to feel worse when you begin therapy. Whatever led to the di?culties often took years to build up, and it can be common to expect it to resolve in two or three sessions. It is useful to have a conversation with your therapist if you are feeling frustrated with the pace of change. Be Open to Change: If after several sessions you feel the approach isn’t e?ective or the therapist isn’t a good ?t, we encourage you to have a conversation with your therapist. If you still feel it isn’t meeting your needs. it’s absolutely okay to seek a di?erent therapist. Finding the right match can sometimes take a bit of trial and error. At Lavender Counselling, we welcome you to meet with one, or many, of our other counsellors for a complimentary conversation so you can ?nd the therapist who is the best ?t for you.   Summary Checklist   1. De?ne speci?c needs and goals for anxiety treatment. 2. Research evidence-based approaches for anxiety. 3. Verify therapist credentials and licensing. 4. Use reputable directories to ?nd therapists. 5. Consider practical factors like location, cost, and accessibility. 6. Schedule consultations to ask questions and gauge compatibility. 7. Assess comfort and rapport with the therapist. 8. Evaluate progress periodically and adjust if needed.   By taking these steps, individuals can ?nd a therapist who o?ers e?ective support for managing anxiety, while ensuring a comfortable and productive therapeutic experience. | Click to Navigate Through t… | BOOKING SERVICES Book a Conversation Specialties Complimentary Conversation In Person

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