Anxiety Archives - Page 2 of 7

July 18, 2025 by Alan Zupka

What Is the 333 Rule for Anxiety?

Using the 333 Rule to Anchor Yourself in Moments of Anxiety

If you regularly experience anxiety, you may have found yourself searching for ways to ease your symptoms. One simple and effective grounding technique that I often introduce to my clients is the “333 rule.” This approach can help interrupt anxious thought loops and bring you back to the present moment.

When anxiety begins to take over, I invite you to pause and try the following steps:

Identify three things you can see around you
Identify three things you can hear
Move three different parts of your body—this might mean wiggling your fingers, rolling your shoulders, or tapping your foot gently

Why the 333 Rule Helps

The 333 rule is rooted in the principles of mindfulness and cognitive-behavioral therapy (CBT). It helps shift your focus away from distressing thoughts and into sensory awareness. By noticing what you see, hear, and feel through movement, you are gently reminding yourself that the present moment is a safe place to return to.

From a narrative therapy perspective, anxiety often speaks with a loud and compelling voice, telling stories that heighten fear and limit agency. Techniques like the 333 rule offer a chance to step outside of that story, if only for a moment, and begin to author a new narrative—one where you reclaim power and presence in your life.

This practice does not rely on any external tools, nor does it require a quiet room or a lengthy meditation. It is portable, adaptable, and easy to integrate into your daily life. Over time, practicing the 333 rule—even when you are not actively anxious—can build a foundation of internal stability and self-trust.

Let Us Work Together

If anxiety is something you are working through and you are interested in strategies like the 333 rule, I would be honored to support you. In my practice, I draw on cognitive-behavioral therapy, mindfulness, narrative therapy, and positive psychology to create a tailored and collaborative treatment approach that meets your specific needs.

Together, we can explore how anxiety has been affecting your life and begin to reframe the story you tell yourself about who you are and what you are capable of. Feel free to reach out to learn more about how I work, ask any questions you may have, or schedule an initial session. I look forward to the opportunity to support you on your journey toward greater calm, clarity, and self-compassion.

April 24, 2024 by Alan Zupka

Understanding Common Anxiety Disorders

Anxiety is very common—in fact, according to the Anxiety & Depression Association of America (ADAA), anxiety disorders affect 40 million U.S. adults every year. Yet many people don’t have a strong understanding of anxiety and may not realize that it can take many forms. Here are some of the most common types of anxiety:

Generalized anxiety disorder – Individuals with generalized anxiety disorder worry excessively about everyday issues (for example, health, family, work, and money) on most days for at least six months.
Panic disorder – This condition causes people to experience recurrent panic attacks, which are often accompanied by physical symptoms like chest pain, heart palpitations, shortness of breath, dizziness, nausea, and sweating. Panic attacks may also cause someone to feel like they’re dying or fear that they’re going crazy.
Separation anxiety disorder – Separation anxiety disorder causes someone to fear being separated from a person that’s close to them. This condition is more common in children but may also affect teenagers and adults.
Social anxiety disorder – While it’s common for people to feel shy, individuals with social anxiety disorder experience intense fears about social interactions. For example, they may worry that they’ll embarrass themselves or that others will judge them.
Agoraphobia – People with agoraphobia fear leaving environments that they consider safe (for example, their home), to the point that it disrupts their normal routine. They may fear that they won’t be able to escape a situation or that help might not be available to them.

Need Help Managing Anxiety?

If you’ve been diagnosed with or suspect that you have an anxiety disorder, we can help. Contact us today to schedule an appointment at a date and time of your choosing.

December 4, 2022 by Alan Zupka

Here’s How Social Isolation Affects Your Health

Many of us experienced social isolation during the recent pandemic. And none of us will deny that those days and weeks were very hard. Thankfully, the pandemic is over, and life for most of us has returned to normal.

But for some people, social isolation does not go away; it is now part of their “normal” existence.

Common Causes of Social Isolation

There are a variety of circumstances that cause people to be isolated from others or to choose to isolate themselves:

An abusive relationship – People in toxic relationships often choose to avoid contact with friends and family because they wish to hide their reality from others.
Grief – It is common to isolate oneself after losing a loved one. This is particularly true for many seniors who have lost many loved ones and friends.
Mental health issues – Anxiety, depression, and low self-esteem can often result in a desire to isolate oneself from the rest of society.
Physical challenges – Those with limited mobility or other physical challenges may decide life is easier and safer at home.

The Effects of Social Isolation on Your Health

We know there is a strong mind-body connection. How we feel emotionally affects how we feel physically. Studies are now revealing how social isolation can negatively impact our health. Here are just some of the effects on your health:

Reduced immune function
Trouble sleeping (which leads to inflammation and disruption of hormones)
Poor cardiovascular health
Poor cognitive function
Greater chance of stroke
Decreased wound healing
Increased risk of dementia
Higher risks of premature mortality

Coping With Social Isolation

If you are isolated from others for any reason, it is important to recognize you may be suffering mentally, emotionally, and/or physically. Here are some ways you can cope with the situation:

Practice self-care
Get outside
Reconnect with hobbies and interests
Get help

If you would like to speak to someone about your anxiety or depression caused by isolation and the reasons for the isolation, please reach out to me. I offer online therapy for those who feel more comfortable accessing help from home.

SOURCES:

Understanding the Effects of Social Isolation on Mental Health

https://www.webmd.com/mental-health/social-isolation-mental-health

https://www.medicalnewstoday.com/articles/isolation-and-mental-health

November 27, 2022 by Alan Zupka

Stress’s Physiological Impact on the Body

The old saying goes, “Into every life, a little rain must fall.” Stress is like rain. A little of it can be a good thing. But too much can cause havoc and devastation.

Our bodies are designed to handle a little bit of acute or sudden stress. But when stress is prolonged or becomes chronic, it can devastate our health.

Here are just some of the ways stress can negatively impact your body:

Respiratory Issues

Prolonged stress can lead to respiratory issues such as shortness of breath. Individuals who do not have an underlying respiratory disease may not be very impacted. But for those with pre-existing conditions such as COPD and asthma, stress can dangerously exacerbate the situation.

Heart Health

When we are stressed, we are in fight or flight mode. This causes our heart to beat faster and our blood vessels to dilate. In short-term scenarios, these physical manifestations help get us out of danger.

But for prolonged periods, this can put a lot of stress on our heart and blood vessels, potentially leading to a heart attack or stroke.

Gut Health

Did you know that 80% of your immune system is located in your gut? It’s incredibly important to ensure your gut is healthy!

But chronic stress can wreak havoc on your gut by changing the beneficial gut bacteria, and a change in this bacteria can negatively impact your mood. Consequently, when you’re already feeling stressed, the last thing you need is also to feel depressed.

Sexual Health

The nervous system influences both the male and female reproductive systems. When we are stressed, our sexual hormones can get out of balance, and we can lose sexual desire. Men may find it hard to achieve and maintain an erection. Stress can also make it hard to conceive and affect a woman’s menstrual cycle.

As you can see, stress can really negatively impact your physical health. While we cannot stop the rain from falling or stress from entering our lives, we can practice healthy stress management. That means eating right, getting enough exercise, and getting quality sleep each night.

SOURCES:

Remain Curious