Online Anxiety Therapy for High Achievers

Menu
Menu
Menu

Depression

5 Strategies to Build Self-Confidence| Hayden Finch, PhD | Psychologist/Therapist | | Des Moines, Iowa | Little Rock, Arkansas

5 Strategies to Build Self-Confidence

Anxiety, Blog, Depression, Imposter Syndrome, Self-Criticism & Perfectionism, Self-Esteem /

What does it feel like to be confident?  A lot of people have no idea…they’ve never experienced self-confidence, and the idea of being confident is nearly unimaginable.  When you struggle to trust your abilities or your judgment, it’s easy for anxiety and depression to creep in.  But having a healthy dose of self-confidence can help you develop skills for handling stress, setbacks, and even failure.  So in this week’s article, I’m bringing you 5 strategies to begin building self-confidence.  

 

In this week’s article, I’ll share with you 

  • 5 proven strategies to build self-confidence
  • Evidence-based techniques to make real changes in how you feel about yourself
  • *Free* worksheets to put those strategies into practice

5 Strategies to Build Self-Confidence Read More »

10 ways to fall asleep fast | Hayden Finch, PhD | Psychologist/Therapist | | Des Moines, Iowa | Little Rock, Arkansas

10 Ways to Fall Asleep Fast

Anxiety, Blog, Burnout, Depression, Stress /

When you don’t sleep well, it makes it so much harder to get anything done…including manage your feelings.  When we’re tired, we’re more irritable, more anxious, and more depressed.  Last week, I shared with you 12 things that make it harder to sleep.  This week, it’s time to replace those 12 sleep disruptions with 10 strategies to help you fall asleep faster.  

 

In this week’s article, I’ll share with you 

  • 10 strategies to help you fall asleep faster
  • Resources for implementing those strategies in your life
  • The reasons these 10 strategies work

10 Ways to Fall Asleep Fast Read More »

12 Things Making It Hard for You to Sleep | Hayden Finch, PhD | Psychologist/Therapist | | Des Moines, Iowa | Little Rock, Arkansas

12 Things Making It Hard for You to Sleep

Anxiety, Blog, Burnout, Depression, Stress /

Disrupted sleep is one of the most common symptoms of just about every mental health condition.  The more anxious you are, for example, the worse you sleep.  But the frustrating thing is that it just perpetuates itself: the worse you sleep, the more anxious you get.  You can really get stuck.  But it’s possible to reverse this spiral.  This week, let’s take a look at 12 things that are making it harder for you to fall asleep.  Are you making any of these mistakes??  

 

In this week’s article, I’ll share with you 

  • 12 things you might be doing that are actually making it harder for you to sleep
  • The reasons these 12 simple things interfere with your sleep

12 Things Making It Hard for You to Sleep Read More »

How to Unwind After Work | Hayden Finch, PhD | Psychologist/Therapist | | Des Moines, Iowa | Little Rock, Arkansas

How to Unwind After Work: 7 Proven Strategies

Anxiety, Blog, Burnout, Depression, Panic Attacks, Stress, Time Management /

Whether you’re working from home or you’re back in the office, chances are you are spent at the end of the day.  Tension builds throughout the day, and we end up carrying it home with us.  You want to relax, but it’s almost impossible — like you’re too stressed to de-stress.  Or maybe the only way you can unwind is with alcohol.  If this is you, I’m here with 7 proven (non-alcoholic) strategies to help you unwind after work.  

 

In this week’s article, I’ll share with you 

  • 7 proven strategies for unwinding after work
  • The reasons the strategies work
  • Ideas for how to incorporate them into your life
  • A checklist to make sure you’re implementing the strategies in your life — after all, they don’t work if you don’t do them!

How to Unwind After Work: 7 Proven Strategies Read More »

15 Coping Mechanisms That Are Keeping You Stuck| Psychologist Dr. Hayden Finch

15 Coping Mechanisms That Are Keeping You Stuck

Alcoholism & Substance Use, Anxiety, Blog, Burnout, Depression, Imposter Syndrome, Panic Attacks, Procrastination, Self-Criticism & Perfectionism, Stress /

Hey, we’re all doing our absolute best to just get from day to day and from week to week.  And over the years, we develop coping mechanisms to help us do just that. Sure, not all of those coping mechanisms are healthy, and we know it.  Of course smoking and drinking and spending too much are helping us feel “better,” and we know they’re not actually fixing the problem. But today, we’re diving deep into 15 coping mechanisms that you might not even realize are keeping you stuck.  Have you adopted any of these habits?

15 Coping Mechanisms That Are Keeping You Stuck Read More »

3 Lessons Learned from ACT | Psychologist Dr. Hayden Finch

3 Lessons Learned from Acceptance & Commitment Therapy

Anxiety, Blog, Depression, Therapy /

Recently, we’ve been talking about how to get the most out of your therapy sessions, and I shared with you three of the main takeaways from one of the most powerful psychological treatments – Cognitive Behavioral Therapy.  I also mentioned that a newer treatment is gaining momentum and filling in for some of CBT’s weaknesses.  This treatment is called Acceptance and Commitment Therapy, and the research on it in helping people transform their thinking and find freedom from anxiety, stress, depression, and lots of other mental health problems is super impressive.  You’ve probably never heard of ACT (pronounced as the word “act” rather than by its letters), so I’m here to tell you the main takeaways from this incredible treatment approach. If you’ve tried CBT and felt like it left you hanging, then definitely check out this post because ACT is an interesting extension with different ideas about how to master your mental health.  

 

3 Lessons Learned from Acceptance & Commitment Therapy Read More »

3 Lessons Learned from CBT | Psychologist Dr. Hayden Finch

3 Lessons Learned from Cognitive Behavioral Therapy

Alcoholism & Substance Use, Anxiety, Blog, Depression, Panic Attacks, Therapy /

Cognitive-behavioral therapy is the most widely researched therapy intervention, and for most of the most common mental health conditions it is the absolute best therapy approach.  You might not know much about CBT, though, so today I’ll tell you 3 of the main lessons that underlie how CBT works. If you’re not in therapy, these lessons might help you know where to focus your energy in overcoming your own mental health struggles; and if you are in therapy (even CBT), these lessons should help you consolidate what you’re learning.  Let’s get into it.

3 Lessons Learned from Cognitive Behavioral Therapy Read More »

14 Ways to Get the Most Out of Your Therapy Sessions | Psychologist Dr. Hayden Finch

14 Ways to Get the Most Out of Your Therapy Sessions

Alcoholism & Substance Use, Anxiety, Blog, Depression, Panic Attacks, Self-Criticism & Perfectionism, Severe Mental Illnesses, Stress, Therapy /

So you’ve gone through all the steps of getting a therapist — it wasn’t easy, but you did it! Congratulations! Now you want to make sure you get the most out of your therapy sessions. In today’s post, I’ll tell you what to do before each therapy session, what to do during therapy sessions, what to do after therapy sessions, and what to do between your therapy sessions to make sure you’re squeezing every ounce of juice out of your therapy that you can. Plus, I put together a worksheet to help you organize it all and maximize your therapy sessions.

14 Ways to Get the Most Out of Your Therapy Sessions Read More »

The Secret to Living a Balanced Life | Hayden Finch, PhD | Paradocs Psychological Services | Hayden Finch, PhD | Paradocs Psychological Services

The Secret to Living a Balanced Life

Anxiety, Blog, Burnout, Depression, Purpose & Meaning, Stress, Time Management /

Psychological health and relieving stress, anxiety, and depression are all about balance.  It’s so cliche that I roll my eyes at myself when I say it to my clients. When we’re stressed, overwhelmed, or anxious, that’s an emotional cue that something is out of balance in our lives.  So we respond by shifting things around. Mental health problems arise (in part) from things being too far out of balance for too long. We’ll rebalance but we too quickly go back to the old patterns that got us out of balance in the first place.  Today, I’ll tell you the piece you’re missing to help you actually get things balanced in the long term.

The Secret to Living a Balanced Life Read More »