Anxiety Archives - AZupkaCounseling

October 13, 2025 by Alan Zupka

What Is High-Functioning Anxiety? Signs, Symptoms, and How to Cope

More Than Just “Functioning”: Understanding and Healing High-Functioning Anxiety

High-functioning anxiety often hides in plain sight. On the outside, individuals may appear calm, competent, and composed—organized, punctual, high-achieving. Yet beneath that polished exterior lies a persistent hum of self-doubt, overthinking, and tension. For many, this internal struggle becomes so normalized that they do not recognize it as anxiety at all. Because the world sees their accomplishments, not their inner turmoil, high-functioning anxiety frequently goes unnoticed, undiagnosed, and untreated.

Recognizing the Signs of High-Functioning Anxiety

High-functioning anxiety may manifest in the following ways:

Excessive overthinking or over-preparing for situations
A fear of failure that persists despite evidence of success
Difficulty relaxing, often accompanied by guilt when resting
Perfectionism and an internal pressure to constantly do more
Chronic irritability, internal restlessness, or emotional exhaustion

Many of those who experience this type of anxiety are students, professionals, caregivers, or creatives. Their anxiety becomes a silent engine for their achievements—but at the cost of their well-being.

Rewriting the Story with Anxiety Therapy

From a narrative therapy perspective, anxiety often thrives in stories of inadequacy, pressure, and internalized expectations. In our work together, I help you explore those dominant stories—the ones that insist you must keep striving, achieving, or pleasing others to be enough. We begin to make space for alternative narratives: stories that honor your values, your strengths, and your right to rest.

Using evidence-based practices from cognitive behavioral therapy (CBT), we challenge anxious thought patterns and develop practical tools for managing stress. From the lens of mindfulness, I guide you toward present-moment awareness and emotional regulation. Through the principles of positive psychology, we uncover your existing resilience, helping you move from survival mode into a fuller, more fulfilling life.

Therapy for high-functioning anxiety is not about reducing your drive or ambition. It is about creating a life where your accomplishments are not fueled by fear—but aligned with peace, balance, and meaning.

You Deserve More Than “Just Getting By”

If you are living with high-functioning anxiety, know that there is a path toward healing. You do not have to remain in a state of constant overdrive. You can continue to succeed without sacrificing your mental and emotional health.

I invite you to reach out to me today. Together, we can explore what life looks like when your success includes ease, self-trust, and rest. Therapy can help you reconnect with yourself—not just as someone who functions, but as someone who thrives.

October 3, 2025 by Alan Zupka

6 Grounding Techniques to Manage Panic Attacks in the Moment

Finding Calm in the Storm: Grounding Techniques for Panic Attacks

A sudden wave of dread can stop you in your tracks. Your heart pounds, your breathing becomes shallow, and an overwhelming fear takes hold, despite there being no apparent danger around you. It may feel as though you are losing control or experiencing a medical crisis. In those moments, panic attacks can feel all-consuming.

Although panic attacks are distressing, they are not life-threatening. There are tools that can help you return to the present and regain a sense of safety. Grounding techniques gently redirect your attention from racing thoughts to the here and now, helping to ease both physical and emotional intensity.

As a therapist, I integrate the principles of narrative therapy, positive psychology, cognitive behavioral therapy (CBT), and mindfulness to help my clients better understand and re-author their experiences with anxiety and panic. Part of this process includes learning practical skills for moments of acute distress.

Six Grounding Techniques You Can Use Anywhere

These grounding strategies are simple, accessible, and designed to help you reorient during panic. I encourage you to try each one and observe which techniques resonate most for you.

5-4-3-2-1 Sensory Awareness: Identify 5 things you can see, 4 things you can physically touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This technique anchors your awareness in the present by engaging your senses.
Cold Water Reset
Splash: cold water on your face or hold an ice cube in your hand. The sudden temperature change stimulates the vagus nerve, helping your body shift from a state of panic to one of calm.
Name and Describe Objects: Choose an object nearby and describe it in vivid detail. What is its color, texture, shape, or temperature? This helps activate the logical part of your brain and reduces the power of overwhelming thoughts.
Box Breathing
Breathe: in for a count of 4, hold for 4, exhale for 4, and pause for another 4 before repeating. This structured breath pattern signals safety to your nervous system and slows down physiological responses to panic.
Grounding Object: Carry a smooth stone, coin, or small object that you can hold and manipulate when feeling anxious. The physical sensation can act as a steady reminder that you are safe and grounded.
Gentle Movement: Stretch, pace slowly, or take a short walk. Movement can help release built-up energy, soothe physical tension, and bring you back into connection with your body.

While these tools can be powerful, grounding techniques are not meant to replace deeper therapeutic work. They are part of a larger journey. In therapy, I work with individuals to explore the root of their panic, identify unhelpful thought patterns, and build new, life-affirming narratives. Together, we uncover what your body and mind may be trying to communicate; gently, curiously, and without judgment.

You Deserve Peace

You are not broken, and you are not alone. Panic may be a chapter in your story, but it does not have to define the rest of the narrative. If you are ready to begin healing, I invite you to reach out. I specialize in helping people find relief from anxiety and panic through evidence-based practices and compassionate care.

Relief is possible—and it begins with one brave step.

September 26, 2025 by Alan Zupka

Digital Detox Guide: Protecting Your Mental Health From Social Media Overload

Reclaiming Mental Clarity: The Power of a Digital Detox

In a world filled with constant notifications, endless scrolling, and the pressure to remain connected at all times, social media can become overwhelming. While these platforms offer community, entertainment, and access to information, they also have the potential to contribute to anxiety, diminished self-worth, and emotional fatigue.

From the lens of narrative therapy, I invite you to consider the story you are telling about your relationship with technology. Are you the author of your digital life, or has the narrative been taken over by algorithms and comparison? Together, we can explore ways to rewrite this story with intention, purpose, and clarity.

Although social media can enhance connection, I encourage you to ask whether your digital habits are enhancing your wellbeing or quietly eroding it. A digital detox, an intentional pause from screens, can help you reconnect with your values, improve focus, and return to the present moment.

Signs That It May Be Time to Log Off

The decision to step back often begins with self-awareness. Here are some common signs that suggest it may be time to consider a break:

You experience anxiety, irritability, or sadness after scrolling.
Your sleep is disrupted by late-night screen use.
You feel a compulsion to check your phone frequently.
You compare your life to the curated highlights of others.
You feel emotionally overstimulated or mentally exhausted by the constant flow of content.

From a CBT perspective, recognizing these patterns allows you to identify triggers and make conscious decisions about how you respond, rather than operating on autopilot.

Strategies for a Meaningful Digital Detox

Once you acknowledge the need for a break, the next step involves creating a plan rooted in mindfulness and self-compassion. A detox does not need to be extreme. Small, consistent changes can foster a healthier and more balanced relationship with technology. Consider the following strategies:

Designate screen-free periods during meals, work hours, or before bed.
Turn off push notifications to minimize distractions.
Curate your feed by unfollowing or muting accounts that generate distress or comparison.
Use screen time tracking apps to develop insight into your usage patterns.
Replace scrolling with mindful activities such as reading, walking, journaling, meditating, or engaging in meaningful offline interactions.

These simple yet powerful shifts align with positive psychology’s emphasis on flourishing and the cultivation of intentional, values-based living.

Therapy Can Support Your Digital Boundaries

If you find that stepping away feels difficult, you are not alone. Therapy offers a supportive space to explore the emotional needs and thought patterns that may be driving compulsive screen use. Together, we can strengthen your self-awareness, practice healthier boundaries, and align your daily habits with the life you want to create.

Your Time and Energy Matter

Mindfulness teaches us that the present moment is where life truly happens. If you are ready to be more intentional with your time, a digital detox may be an act of self-respect and restoration.

As a therapist, I help clients reclaim their mental space and realign their values through compassionate, individualized support. If you are curious about how therapy might support your own digital reset, I invite you to reach out. Together, we can begin the process of restoring balance and protecting your peace of mind.

July 28, 2025 by Alan Zupka

The Many Forms of Anxiety and What to Do About It

Understanding and Treating Anxiety: A Personalized Path Toward Relief

Anxiety is one of the most common mental health concerns people face, but it does not present in the same way for everyone. Some individuals experience racing thoughts before a meeting or presentation. Others feel overwhelmed or panicked at the thought of leaving home. Anxiety has many faces, and part of the healing process begins with recognizing how it uniquely manifests in your life.

As a therapist, I guide my clients in exploring the stories they tell themselves about anxiety—what it means, where it began, and how it affects their identity and daily life. From a narrative therapy perspective, we seek to understand not just the symptoms but the meaning you have assigned to your experiences. Together, we begin to separate the problem from your sense of self.

When Does Anxiety Become a Disorder?

It is perfectly normal to feel anxious from time to time. However, when that anxiety becomes persistent, overwhelming, or begins to interfere with daily life, it may point to an anxiety disorder. These conditions can disrupt routines, challenge relationships, and make even basic tasks feel burdensome.

Common anxiety-related diagnoses include:

Generalized Anxiety Disorder (GAD): A pattern of chronic worry and tension, often about everyday situations.
Social Anxiety Disorder: A fear of being judged, criticized, or embarrassed in social or performance situations.
Panic Disorder: Recurrent and unexpected panic attacks, often accompanied by fear of future attacks.
Phobias: Intense fear of specific objects or situations, such as flying or enclosed spaces.
Obsessive-Compulsive Disorder (OCD) and Post-Traumatic Stress Disorder (PTSD): These share traits with anxiety and often involve intrusive thoughts or hypervigilance.

In many cases, anxiety overlaps with depression, trauma histories, or occupational burnout. Identifying and addressing these intersections is a crucial part of effective care. From a CBT lens, we work to uncover and shift distorted thought patterns that contribute to ongoing distress. Through mindfulness-based practices, we increase present-moment awareness, reduce reactivity, and cultivate greater emotional regulation.

Anxiety Therapy Can Transform Your Relationship with Fear

Whether your anxiety feels like a constant undercurrent or strikes without warning, there are concrete tools and strategies available to help you regain a sense of calm, clarity, and confidence. Using a combination of evidence-based approaches, I help clients map out practical goals and apply techniques that promote lasting change.

We may work on identifying triggers, restructuring anxious thought patterns, developing grounding techniques, and increasing resilience through self-compassion and strengths-based exercises drawn from positive psychology. In some cases, collaboration with a medical provider regarding medication may also be helpful in easing the intensity of symptoms and supporting deeper therapeutic work.

You do not have to live in fear or remain stuck in the story anxiety tells about you. Change is possible. I invite you to reach out so we can begin building a therapy plan that honors your strengths, values your voice, and supports your healing, one intentional step at a time.

Remain Curious

What Is High-Functioning Anxiety? Signs, Symptoms, and How to Cope

6 Grounding Techniques to Manage Panic Attacks in the Moment

The Many Forms of Anxiety and What to Do About It

When Does Anxiety Become a Disorder?

Anxiety Therapy Can Transform Your Relationship with Fear

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