Tag Archives: phobia

Conquering the fear of flying

By Bethany Bray August 15, 2018

3 Comments

National Football League (NFL) commentator John Madden famously crisscrossed the United States for years in a custom coach bus so that he could make it to games and other commitments without having to board a plane. The former head coach of the Oakland Raiders and Pro Football Hall of Famer’s aversion to flying also led him to decline the opportunity to call the NFL’s annual Pro Bowl in Hawaii.

Madden is hardly alone in his avoidance of air travel. Research indicates that up to 40 percent of the general population experiences flight-related anxiety.

One of the things that makes aviophobia, or fear of flying, so common is that the average person just doesn’t do it that often, says Stephnie Thomas, an American Counseling Association member and licensed clinical professional counselor at the Anxiety and Stress Disorders Institute of Maryland.

Assuring clients that a fear of flying is relatively common can lessen the sense of shame or embarrassment that they might feel about it, Thomas says. This plays an important first step in addressing the issue with a counselor.

“Sometimes the counselor may be the first person the client has ever revealed this ‘big secret’ to,” she says. That is especially true with male clients, she adds. “For some [clients], it’s been so long since they have flown that the plane has grown into a monster in their mind — more enclosed, larger and scarier than it actually is.”

For most people, Thomas says, the fear of flying is rooted in loss of control — of their surroundings, of navigation, of travel schedules and of their own bodies (some people experience panic-related symptoms such as heavy breathing, sweating or vomiting).

Thomas works with clients to find ways to tolerate the distress and anxiety they feel regarding air travel rather than trying to avoid or make those feelings disappear altogether. She explains that if they work through their anxiety, it will lessen naturally over time.

“The goal is not a reduction of their anxiety. The goal is to learn tolerance, which is really hard. I always tell clients that I wouldn’t wish this on my worst enemy,” says Thomas, who has a private counseling practice in Westminster, Maryland.

In Thomas’ experience, fear of flying is rarely a stand-alone issue. Careful assessment is essential with these clients, she stresses, because their phobia can be tied to other issues that need therapeutic attention, such as obsessive-compulsive disorder, panic attacks or posttraumatic stress disorder. It can also dovetail with other anxieties, such as a fear of enclosed spaces or germs — for example, obsessing over disinfecting their armrests and tray tables on the airplane.

“The clients who only have a fear of dying in a plane crash are few and far between, even though this is a common reason many give for avoiding flying,” Thomas says.

In her work at the Anxiety and Stress Disorders Institute of Maryland, Thomas flies with aviophobia clients as part of their therapy program. Boarding a plane, however, is a final step in a thorough process that begins with traditional talk therapy. She uses cognitive behavior therapy from an acceptance and commitment therapy perspective, in addition to exposure therapy and other techniques.

Lessening the anxiety symptoms that clients experience when flying is a byproduct of therapy, not a goal, Thomas emphasizes. She works with clients to accept the feelings that come with flying and to deflect catastrophic thoughts. It can also be helpful for clients to focus on their reasons for boarding an airplane.

“I ask, ‘Why is it important for you to do this? Let’s hold on to that value,’” says Thomas, a fellow of the Anxiety and Depression Association of America. “In order to get through to that outcome, we’ve got to go through this swamp of anxiety. We’re going toward that anxiety rather than running away from it.”

Some of Thomas’ clients want to overcome their aviophobia because they are required to fly for work and their career depends on it. For others, an airplane flight stands between them and a vacation that they’ve wanted to take for a long time, a family visit, a wedding or another important event. Thomas had one client whose dream was to go to Europe to visit the country of his ancestry. Eventually, he was able to make that flight and sent Thomas a postcard to commemorate the achievement.

A key aspect of overcoming aviophobia is breaking things into small pieces — both with the therapeutic preparation and with the coping mechanisms on the day of the flight, Thomas says. For instance, when clients are ready to fly, it can be helpful for them to focus only on the next bite-sized task: checking in, getting through security, finding their gate, etc. They aren’t allowed to worry about what happens in steps three or four while they’re still on step two, Thomas emphasizes.

To help her clients prepare, Thomas works with them to imagine, visualize and become accustomed to what getting on a plane involves. Videos on YouTube are one helpful tool. Thomas often watches footage taken midflight with clients so they can get used to the sights and sounds of an airplane. There is even a six-hour video on YouTube of an entire flight from the East Coast to the West Coast of the United States, Thomas says. One of her clients would put the video on his television at home, playing it in the background to expose himself to the idea of flying.

Thomas also assigns homework that will expose her aviophobia clients to some of the uncomfortable sensations they might experience on a flight. For example, individuals who don’t like feeling the G-force of takeoff could be tasked with going to a local amusement park to get more accustomed to the sensation. She would have them start with a smaller, more tame ride and work up to the bigger roller coasters, Thomas says.

For those who are afraid of being away from home, she might suggest that they ride the subway system around Washington, D.C., or take a small day trip, such as a bus trip to New York City. Similarly, those who are afraid of heights or small spaces can expose themselves, little by little, to diffuse the fear while they are close to home, such as going to the top of a tall building or riding an elevator.

When client anxiety spikes in therapy sessions, the first instinct of many well-meaning counselors may be to try to help clients calm down or make their symptoms go away. “Unfortunately, this sends a message that anxiety is a bad thing to be avoided instead of a normal physiological reaction to perceived danger,” Thomas says. “Instead, I encourage counselors to welcome anxiety in the office and encourage the client to be willing to sit with it and make room for the anxiety. I tell clients that without moderate anxiety, we would be an extinct species, because it has been advantageous for the humans to be anxious and avoid saber-toothed tigers, bears, lions, etc. The problem is not that we have anxiety. The problem is that in this modern world, there is rarely an opportunity to be faced with real dangers, so for those of us who are blessed with a strong alert system, the system gives us a lot of false alarms.”

Thomas also works with clients to internalize the concept that although flying is a risk, it is an acceptable risk. Her clients often create notecards reminding them of this and bring the cards with them when they fly.

“Being anxious [on a flight] only means that your body is paying attention. Is this discomfort, or are you actually in danger?” Thomas asks. “I tell them, ‘When the wings fall off the plane, only then are you allowed to panic.’”

She often repeats a saying from psychologist David Carbonell, author of the Fear of Flying Workbook: Overcome Your Anticipatory Anxiety and Develop Skills for Flying With Confidence: “As an airline passenger, your only job is to be breathing baggage.” You simply have to stay in one place and be transported from point A to point B, she says.

“Since loss of control is the underlying fear for most clients, this is a tough idea,” Thomas adds.

After years of specializing in this area, Thomas has developed a relationship with representatives of Southwest Airlines at the nearby Baltimore/Washington International Airport. Occasionally, she coordinates with the airline to bring groups of clients to the airport to sit in an unused airplane, talk with airline employees and try out a mock boarding process. She has also organized events at her office at which Southwest pilots or employees come to speak and answer questions.

Thomas doesn’t require her aviophobia clients to take a flight with her. But many find it helpful to have her accompany them as they take a first “practice” flight after seeking therapy.

Once a client is ready, they schedule a flight together that leaves and returns to the Baltimore airport in the same day. They choose destinations roughly a one-hour flight away that feature something fun and relaxing to do, such as the museum at the Rhode Island School of Design in Providence or the Rock & Roll Hall of Fame in Cleveland.

After completing that first flight with Thomas, she advises them to book or start planning their next flight right away — this time on their own or with loved ones. The desired treatment outcome, she says, is for clients to be able to fly regularly and to tolerate the uncomfortable feelings that may come with that experience.

 

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Stephnie Thomas’ reminders for fearful flyers

1) Flying is an acceptable risk. Remember that the statistics are in your favor.

2) Move with the turbulence. Rate it on a 1-10 scale.

3) Notice when you’re anticipating the worst-case scenario.

4) Mindfully accept your initial anxious thoughts as just “white noise.”

5) Notice when you add a second fear.

6) Be willing to accept panic when it happens.

7) Practice allowing your physiological symptoms to get stronger.

8) Mindfully let yourself be in the plane (or wherever you are physically located).

9) Practice relaxation and mindfulness coping skills before you fly.

10) Remind yourself: “It took time to get this way; it will take time to recover.”

11) Tell yourself: “Each time I take a practice flight, I can learn that I can see it through by accepting the anxiety.”

12) Book your next flight before the practice flight is completed.

Source: stephthomas.com/fear%20of%20flying%20info.htm

 

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Contact Stephnie Thomas at stephniet@gmail.com or through her website, stephthomas.com.

 

Find out more

Stephnie Thomas suggests the following resources for practitioners looking to help clients with aviophobia:

 

Related reading from Counseling Today:

“When panic attacks”

“Living with anxiety”

 

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Bethany Bray is a staff writer and social media coordinator for Counseling Today. Contact her at bbray@counseling.org.

 

Follow Counseling Today on Twitter @ACA_CTonline and on Facebook at facebook.com/CounselingToday.

 

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Opinions expressed and statements made in articles appearing on CT Online should not be assumed to represent the opinions of the editors or policies of the American Counseling Association.

When panic attacks

By Bethany Bray July 30, 2018

2 Comments

Kellie Collins, a licensed professional counselor (LPC) who runs a group private practice in Lake Oswego, Oregon, experienced her first panic attack when she was 14. She remembers suddenly feeling cold, losing sensation in her hands and her heart beating so rapidly that it felt like it was going to leap out of her chest — all for no readily apparent reason.

“I thought I was dying. That’s what it felt like,” Collins says. “It was the worst experience of my life up to that point. It felt like it lasted forever, even though it was just a few minutes. Afterward, I was left with a feeling that I had no control.”

When Collins subsequently experienced more panic attacks, the situation was exacerbated by a close family member who didn’t understand what was happening. The family member suggested that Collins might be having the panic attacks on purpose, to get attention.

Collins’ life changed for the better in high school, when she began seeing a counselor. She learned not only that her panic attacks were manageable but also that she wasn’t to blame for their occurrence.

“Hearing that I didn’t cause this and that it wasn’t my fault set me on the path to get better. It made all the difference,” says Collins, a member of the American Counseling Association. “The biggest thing [counselors can do] is to validate the client’s experience. What they experience is real and not under their control in that moment — and it’s terrifying.”

‘Fear of the fear’

In addition to overwhelming feelings of fear, panic attacks are usually marked by shortness of breath or trouble breathing and a rapid heartbeat. Other physical symptoms can include sweating (without physical exertion), a tingling sensation throughout the body, feeling like your throat is closing up or feeling that you’re about to pass out, explains Zachary Taylor, an LPC and behavioral health director at a health center in Lexington, Virginia. Symptoms vary, however. “I’ve never had two patients describe it the same way,” he says. (Taylor refers to patients instead of clients because he works at a medical health center.)

According to the National Institute of Mental Health (NIMH), an estimated 4.7 percent of adults in the United States experience panic disorder at some point in their lives. The past-year prevalence was higher among females (3.8 percent) than among males (1.6 percent).

Panic disorder is marked by recurring, unexpected panic attacks (or, as NIMH describes, “episodes of intense fear” that are “not in conjunction with a known fear or stressor”). People who experience panic disorder typically worry about having subsequent attacks, even to the point of changing behavior to avoid situations that might cause an episode.

“It’s such a jarring and uncomfortable experience, and it feels so much like a real medical emergency, that they begin to fear the sensations themselves. This fear of the fear is what drives panic disorder,” explains Taylor, a member of ACA. “If it gets too bad, they begin to arrange their life around trying not to experience anything that might resemble or trigger any of those feelings that are associated with a panic attack, and it becomes a vicious cycle.”

At the same time, panic attacks can occur in people who do not have a panic disorder diagnosis. Although panic attacks are often coupled with stress, trauma or anxiety-related issues, they can also occur in clients without complicating factors, says Collins, who notes that she has seen clients who experienced their first panic attack in their 50s or 60s.

“They can happen even when life is going well and have no apparent reason. … Some people have them for a period of time in life and then never have them again, while others will have them throughout life,” she says. In addition, significant life changes, such as getting married, starting retirement or having a child, can trigger recurrences in clients who previously were able to manage their panic attacks, Collins adds.

Among clients with mental illness, panic attacks can co-occur with depression, anxiety, bipolar disorder, posttraumatic stress disorder, obsessive-compulsive disorder, specific phobias (particularly emetophobia, or fear of vomiting) and other diagnoses. Taylor says they can also be associated with a medical or physical issue.

“One of the most overlooked problems that can lead to developing panic is chronic sleep deprivation or insomnia,” he says, explaining that a lack of sleep can overexaggerate the fearful thoughts related to panic. When treating panic attacks, counselors should ask clients about their sleep habits within the first few sessions, Taylor advises. Counselors can also remember the acronym CATS and ask clients about their consumption of caffeine, alcohol, tobacco and sugar — all of which can worsen the feelings associated with panic attacks, he adds.

Learning coping skills and identifying triggers

Clients who come to counseling after experiencing a panic attack may start therapy without understanding the complexity of panic attacks or harbor feelings of shame or embarrassment about succumbing to panic seemingly out of the blue, Collins says.

It is sometimes helpful to explain to clients that during a panic attack, their body is launching into the fight-or-flight mode that is part of their biological wiring, Collins says. However, in this case, there is no tiger chasing them.

“I like to say that [a panic attack] is tripping the sensor, like when a leaf falls on your car and the alarm goes off. It trips the sensor, but your car doesn’t know” that there isn’t any actual danger, she explains. Collins says it also can be helpful to assure clients that “it will never be as bad as those first few times when you didn’t know what was happening to you.”

To identify triggers, Collins suggests walking clients through the months, days and hours that led up to their first panic attack — but only when the individual is ready to relive the experience, she adds. Some triggers can be easily identifiable, such as a spike in work-related stress or the loss of a loved one. Other triggers may be less obvious, meaning more work will need to be done to unpack the experience later in therapy.

“I like to make sure clients have really solid coping skills before they work on the underlying stuff that might be contributing” to their panic attacks, such as trauma, Collins says. “Spend the first few sessions identifying what’s been going on. Once they’re confident and capable of managing and getting through an attack, then ask about what might be contributing” to the attacks occurring.

Outside of session, counselors can encourage clients to devote time to journaling, relaxation, deep breathing and counting exercises that can boost self-reflection and change negative thought processes, Collins suggests.

Counselors can also equip clients with coping mechanisms such as mindfulness to help them remain calm and feel more in control in the event of a panic attack. Collins often gives her clients a small stone to carry with them and hold in their hand when a panic attack strikes. She tells them to focus on the stone and describe it to themselves — is it rough, smooth, cold, heavy? This can help divert their attention from the panicky sensations, she explains. The same technique can be followed using car keys, a coffee mug or whatever else clients can hold in their hands that wouldn’t readily draw undue attention from others, she adds.

Clients can also develop mantras to remind themselves in the moment that even though a panic attack feels all-consuming, it is a finite experience. Among the phrases Collins suggests as being helpful:

  • “I’ve gotten through this before.”
  • “This is only temporary.”
  • “Even though this feels like it’s going to last forever, it will end; it always does.”

Collins acknowledges, however, that “once it gets to a certain point, these things don’t work. You have to accept it for what it is when you’re in the middle of an attack. You have to ride the wave, accepting that it will be temporary and it will go away.”

“Sometimes, even getting angry at the panic attack can help,” she adds. “When [people] allow themselves to accept that anger, it takes away some of the power of the attack itself. Admit that it stinks but it’s something you can get through.”

Uncomfortable but not dangerous

Thinking that a panic attack can be halted or avoided by using breathing or relaxation techniques is a misconception, according to Taylor. Those methods are often the first choice of well-meaning practitioners, but Taylor argues that “it sends a subtle message to the patient that what you’re experiencing is dangerous and we need to do something to prevent it.”

“The first thing you need to do is teach [clients] that what [they are] experiencing is uncomfortable but not dangerous,” he says. “It’s your avoidance of the uncomfortable feelings, and trying to stop it, that has unintentionally made it worse. When it comes to symptoms of panic, trying to suppress or avoid those symptoms is the exact opposite of what you want to do.”

Diaphragmatic breathing and other relaxation techniques can be helpful to manage anxiety, Taylor clarifies, but they won’t stop the symptoms of a panic attack altogether. “The only way to truly stop it is to become accustomed to the feelings” and to understand that a panic attack is not dangerous, he adds.

Taylor finds the DARE method developed by author Barry McDonagh particularly helpful. The technique focuses on overcoming panic with confidence rather than employing futile attempts to calm down, Taylor says. The four tenets of DARE are:

  • Diffuse: Using cognitive diffusion, counselors can teach clients to deflect and disarm the fearful thoughts that accompany panic attacks. The thoughts that flood people’s minds during these episodes are just that — thoughts — and are not dangerous, Taylor explains. “Teach them to say ‘so what?’ to their thoughts: ‘What if I embarrass myself or pass out or throw up? So what?’ Take the edge off that thought by not only demoting it but separating ourselves from the thought: ‘It’s not me. I didn’t put it there.’ Teach patients to say to themselves, over and over, ‘This sensation is uncomfortable but not dangerous.’ Think of it like a hiccup. It’s uncomfortable but not dangerous. There’s nothing medically wrong. The more you focus on it, the more uncomfortable it gets.”
  • Allow for psychological flexibility: It is more important that individuals allow and become comfortable with their negative associations than it is to try to get rid of them, Taylor says.
  • Run toward the symptoms: Moving toward feelings of discomfort is antithetical to human instinct, but in the case of panic attacks, it can actually be an effective tactic. Taylor teaches people who deal with panic attacks to tell their bodies to “bring it on. Ask your heart: ‘Give me more. Let’s see how fast you can beat.’ One of the fastest ways to stop a panic attack, ironically, is to ask for more and try and make it worse. It’s the resistance to the sensations that makes it stick around.”
  • Engage: Teach clients to engage in the moment once the panic attack has peaked and is starting to wind down. This is when grounding and mindful exercises can be helpful, Taylor says. “What’s important is to focus on right here and right now. That will help you continue to move forward and get unstuck,” he adds.

An attachment approach

All of the counselors interviewed for this article noted that cognitive behavior therapy (CBT) is an effective, tried-and-true method to support clients who experience panic attacks by helping them refocus the fearful and overexaggerated thoughts that accompany the experience.

Linda Thompson, an LPC and licensed marriage and family therapist in Florida, finds that using CBT through the lens of attachment theory can be particularly helpful in addressing panic attacks. That holds especially true for clients who struggle with feelings of abandonment or rejection or have experienced attachment trauma, including the loss of a loved one or caretaker. Counselors can identify clients who might benefit from attachment work by asking questions at intake regarding past relationships and loss, Thompson says.

“If they are the kind of person who is very relationship-oriented and attachment is very important to them or there is trauma there, that has to be brought into the conversation,” says Thompson, an associate professor at Argosy University with a private practice in the Tampa area.

Thompson suggests that counselors invite someone to whom the client is attached, such as a partner or a spouse, into the therapy sessions (with the client’s consent). The practitioner can prompt discussion that helps the client share some of the inherent fears that he or she is harboring. Often, Thompson says, the partner’s response to this sharing is “I had no idea you felt that way. How can I help?”

From there, counselors can introduce techniques that the client and the client’s attachment figure can use together when the client is feeling anxious, Thompson says. Eye contact, hand holding and other physical connections can be particularly helpful. “It’s making it about connecting,” she explains.

Once they understand that their loved one’s worry and panic are spurred by issues related to relationships or a fear of isolation, friends and family members can be better prepared to respond differently when the person begins to struggle. If the client is willing, counselors can play a role in training the individual’s support system to help with attachment-oriented responses. For example, if a client wakes up in the middle of the night feeling panicked, a spouse or partner could respond by rubbing the person’s back or whispering affirmations such as “You’re not alone,” “I’m here” or “We’re going to get through this together,” Thompson says.

Attachment-oriented clients may also benefit from learning to do breathing techniques with someone to whom they are attached, Thompson adds. For example, a client may start to feel the symptoms of a panic attack while driving. Relying on techniques learned in session, the client would pull the car over and focus on their child in the backseat — holding the child’s hand, making eye contact and breathing together. The physical touch will boost oxytocin, a hormone connected to social bonding and maternal behavior, Thompson explains.

Thompson also suggests that these clients try yoga to help with relaxation and self-control. She says the practice is more beneficial if it involves a social aspect, so she recommends that clients practice yoga in a class with other people instead of alone at home.

Similarly, Thompson suggests helping attachment-oriented clients build a “tribe” or circle of support beyond the counselor. This is especially important for those who have lost a spouse or partner and those who are more susceptible to isolating themselves. Counselors can guide clients in finding connections that are personally meaningful to them, whether that is through participation in spiritual or religious activities, volunteer work or other community groups such as a book club. Focusing on relationships rather than the physical symptoms of a potential panic attack can help these clients feel less vulnerable, says Thompson, a past president of both the Pennsylvania Counseling Association and the International Association of Addictions and Offender Counselors, a division of ACA.

Thompson recalls one client who struggled so acutely with panic attacks and a fear of losing her loved ones that it kept her from leaving the house for two years. CBT alone wasn’t helping, so Thompson added attachment techniques to their therapy work together.

After a substantial amount of in-session exploration, Thompson discovered that the client’s panic attacks were tied to family-of-origin issues. The physical feelings the client experienced during her panic attacks were in the same part of the body where one of her parents had experienced a significant health problem.

In addition to conducting one-on-one therapy, Thompson included the client’s husband in sessions. They worked together on attachment-focused techniques, and, eventually, the couple was able to go outside of the home for the first time in a long while to celebrate their anniversary.

To prepare, they created notecards with attachment-focused feelings and reminders, such as what their first date felt like. They referred to the notecards throughout the evening and connected consistently via holding hands and making eye contact.

After the date, the client reported to Thompson that instead of thinking of where the exits were in the restaurant, as she would have done previously, she remained focused on the man — her husband — in front of her.

Thompson urges counselors to remain open to adding attachment theory or other complementary methods on top of go-to techniques such as CBT to reach clients who are experiencing panic attacks. “Expand your toolbox,” she says. “A person’s fear, the fear that is triggering panic, can have multiple origins. Help the client to find the source of their fear, and work on that. … Broaden your perspective to recognize that human beings have to be attached with people, no matter what the disorder. Ask, ‘How do I make sure the social needs of my client are being met?’”

Controlled exposure

Taylor knows firsthand how terrifying a panic attack can feel. He began experiencing anxiety in his teens and early 20s that intensified to the point of daily panic attacks.

When things were at their worst, he would often go to the emergency room of his local hospital. He wouldn’t register as a patient but would simply sit in the waiting room, knowing that those uncomfortable, uncontrollable feelings would eventually overtake him again. “Sometimes [I would go] because I was having a panic attack, or other times it was just because I felt I might have a panic attack,” Taylor recalls.

Eventually, Taylor did check himself into the hospital, and a doctor explained that he was going to be OK. That was the life-changing encounter that put him on the path to getting help; he credits medication and therapy for helping him overcome his panic attacks. The experience also inspired him to become a counselor.

This personal history plays into his work with clients. As a specialist in treating chronic anxiety and panic, he often emphasizes to clients that feelings of fear and excitement share the same neurological pathways. “It’s just our perception that makes them different. … You have to be able to ride the waves of panic without resisting it,” he says.

In addition to teaching clients to tolerate and deflect the invasive thoughts and physical symptoms that accompany panic attacks, Taylor finds exposure therapy to be a powerful treatment for panic. In fact, Taylor believes that exposure, or intentionally bringing on a panic attack in a controlled setting (such as the counselor’s office), must necessarily play a large role in overcoming the episodes.

“Patients are not moved by information; they’re moved by what they believe is possible, and they’re moved by new experiences. Just giving them the information [that panic attacks are survivable] is about as good as baptizing a cat,” he says. “If you give them the experience of exposure work in your office, they walk out a changed person. The focus should not be on staying calm but [on knowing] that no matter how hard their heart beats or [how much] they feel a sense of doom, they’re actually safe. It’s just a brain hiccup.”

Inducing a panic attack in the safety of a counselor’s office can prove to clients that what they might experience is uncomfortable but far from fatal, Taylor says. “When a counselor is doing exposure therapy with a patient and inducing panic-like symptoms in the office with them, we as counselors need first to be confident that a panic attack truly is not dangerous to the patient,” he explains. “If they start to panic and then we get scared and try to calm them down, the exposure will fail. We have to be able to stay with it, let the panic attack fully develop and subside on its own, so the patient learns that their fear of having a heart attack, passing out or losing control won’t happen. And unless we can really allow them to go all the way through a panic attack and come out the other side, the exposure just won’t work. They will continue to believe that a panic attack is dangerous and continue to try to suppress and avoid them.”

A good amount of therapeutic work may be required before clients are ready for exposure techniques, Taylor says. Once they are, counselors should begin the experience by asking clients to verbalize the worst thing they can imagine happening to them as the result of a panic attack, he says. Fears that clients typically voice include passing out, vomiting or even having a heart attack.

Taylor says the counselor’s response could be, “OK, are you ready to test that out” in the safety of the counselor’s office?

To induce the elevated heart rate and rapid breathing that accompany panic attacks, the counselor might suggest that the client do jumping jacks, run up and down the stairs or breathe through a straw for an extended period of time. As the panic symptoms swell and peak, the counselor will remain close by to remind the client of the cognitive diffusion and other techniques previously mentioned by Taylor.

Afterward, the counselor can talk about how the things the client feared happening as the result of a panic attack did not actually come to pass. The moment clients realize that they can endure panic attacks without their worst fears materializing is the moment they can begin to overcome the attacks, Taylor says.

Conquering avoidance

Individuals who have experienced panic attacks will sometimes start avoiding situations or places where a prior attack occurred. Often, this includes public places such as shopping malls. If this inclination is left unchecked, it can spiral into the person missing work and social engagements or engaging in other isolating behaviors, Collins says. On top of that, avoidance will serve only to make things worse, she notes.

“That fear of having another panic attack can be crippling,” she says. “One of the fears a lot of people have is having an attack in front of people or being in a place where they can’t escape, such as an airplane or a meeting at work.”

When Collins broaches this subject with clients, she frames it as taking their power back and not letting panic attacks control their lives. “We talk about starting small and [taking] baby steps, especially if they’ve been terrified of a place for a while,” she says.

Counselors can begin by having clients visualize in session the place they have been avoiding. Ask them to describe it and talk about how their body feels as they think about that location, Collins suggests. This process may need to be repeated several times before clients feel comfortable and confident enough to make a plan to actually go to the places they have been avoiding, she adds.

When they do go, make sure the client takes a friend or other trusted person with them for support. Clients should also be directed to stick to the plan they have created and talked through in their counseling sessions, Collins says.

For example, if a client has been avoiding going to a shopping mall out of fear of having a panic attack, a first step in the client’s plan might be simply driving to the mall, parking the car and sitting inside it for five minutes before leaving. The client might even need to repeat that step of the process multiple times, Collins says.

After that, the client can move on to walking through the doors of the mall and then leaving immediately. On the next visit, the client might enter the mall and go into a store, and so on. The idea is to continue going until the client no longer associates that place with feelings of fear.

Often, after repeated visits, “people will say, ‘OK, I don’t need baby steps. I want to go now,’” Collins says.

Above all, compassion

Counselors can provide a holistic approach to addressing panic attacks that clients might not have experienced previously with medical professionals or other mental health practitioners. Most of all, Collins says, counselors should offer empathy to clients who are confronting such a distressing, overwhelming and, often, seemingly unexplainable experience.

“That validation is the most powerful thing I’ve seen that helps people,” she says. “Clients get better with the relationship, the validation, the compassion. Compassion: That’s the No. 1 thing to remember.”

 

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Contact the counselors interviewed for this article:

 

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Learn more:

ACA Practice Brief on panic disorder: counseling.org/knowledge-center/practice-briefs

 

Zachary Taylor recommends these resources for counselors who want to learn more about the treatment of panic attacks:

  • DARE: The New Way to End Anxiety and Stop Panic Attacks by Barry McDonagh
  • Anxious Kids, Anxious Parents: Seven Ways to Stop the Worry Cycle and Raise Courageous and Independent Children by Reid Wilson and Lynn Lyons
  • Interview, “Maximizing Exposure Therapy for Anxiety Disorders” with Michelle Craske, professor of Psychology, Psychiatry and Biobehavioral Sciences and director of the Anxiety and Depression Research Center at the University of California, Los Angeles: sscpweb.org/craske
  • Article, “Get Excited: Reappraising Pre-Performance Anxiety as Excitement” by Allison Brooks, assistant professor, Harvard Business School: apa.org/pubs/journals/releases/xge-a0035325.pdf
  • Dr. Andrew Weil’s 4-7-8 Breathing Method: drweil.com/videos-features/videos/the-4-7-8-breath-health-benefits-demonstration/

Linda Thompson recommends these resources for counselors wanting to learn more about attachment-focused responses:

 

 

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Bethany Bray is a staff writer and social media coordinator for Counseling Today. Contact her
at bbray@counseling.org.

Letters to the editor: ct@counseling.org

 

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Opinions expressed and statements made in articles appearing on CT Online should not be assumed to represent the opinions of the editors or policies of the American Counseling Association.

Living with anxiety

By Bethany Bray May 24, 2017

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Anxiety disorders are the most common mental illness in the United States, affecting 18 percent of the adult population, or more than 40 million people, according to the National Institutes of Health. Among adolescents the prevalence is even higher: 25 percent of youth ages 13 to 18 live with some type of anxiety disorder.

Anxiety disorders are often coupled with sleeplessness, depression, panic attacks, racing thoughts, headaches or other physical issues. Anxiety can run in families and be a lifelong challenge that spills over into all facets of life, from relationships and parenting to the workplace.

The good news is that anxiety disorders are manageable, and counselors have a plethora of tools to help clients lessen the impact of anxiety. Caitlyn McKinzie Bennett, a licensed mental health counselor, says she regularly talks this through with her clients at her private practice in Orlando, Florida. She often uses an analogy of ocean waves with clients: Anxiety comes in waves, and managing the disorder means learning coping tools and strategies to help surf those waves rather than expecting the waves to disappear entirely.

“Anxiety can be a long-term thing,” says Bennett, who is also a doctoral student in counselor education at the University of Central Florida. “With clients, I try and explain that [anxiety] is the body’s response that something’s not right — based off of what’s happened to you [such as past trauma] or what’s happening currently. Then we can work to accept it, cope and be happier in your life. Some things you can’t necessarily get rid of in their entirety, and that’s OK. It’s learning to be you and have a fulfilling life with anxiety, where you’re able to feel anxious and [still] be productive and be a mother, a student, a partner. I try and normalize that [anxiety is] going to come and go. It’s OK, and it’s human.”

Anxiety doesn’t happen in isolation

Everyone experiences anxiety from time to time, such as worry over an upcoming work responsibility, school exam or first date. Anxiety disorders, however, are marked by worry and racing thoughts that become debilitating and interfere with everyday functioning.

“It’s a normal part of life to experience occasional anxiety,” writes the Anxiety and Depression Association of America on its website (ADAA.org). “But you may experience anxiety that is persistent, seemingly uncontrollable and overwhelming. If it’s an excessive, irrational dread of everyday situations, it can be disabling. When anxiety interferes with daily activities, you may have an anxiety disorder.”

A number of related issues fall under the heading of anxiety disorders in the fifth edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), including specific phobia, panic disorder, separation anxiety disorder, social anxiety disorder, generalized anxiety disorder and others. According to the DSM-5, anxiety disorders “include disorders that share features of excessive fear and anxiety and related behavioral disturbances. Fear is the emotional response to real or perceived imminent threat, whereas anxiety is anticipation of future threat.”

Racing thoughts, rumination and overthinking possibilities — from social interactions to decision-making — are central to anxiety. In addition, people with anxiety often struggle with insomnia or sleeplessness and physical symptoms such as a racing heart, sweaty palms and headaches, says Bennett, an American Counseling Association member who is currently leading a study for her doctoral dissertation on the effects of neurofeedback training on college students with anxiety. Adolescents sometimes turn to self-harming behaviors such as cutting or hair pulling to cope with anxiety. In adults and adolescents, anxiety can manifest in physiological issues such as stomachaches or irritable bowel syndrome. Although adults may channel their anxiety into physical problems, they’re also generally much more capable than adolescents and children of identifying and articulating the anxious thoughts, ruminations and social struggles that they’re facing, Bennett says.

Bennett worked with a 14-year-old female client whose anxiety had manifested as the behaviors of obsessive-compulsive disorder (OCD), including avoiding the number six, leaving her closet door open a certain way and struggling with crossing thresholds. Bennett worked with the client to identify her triggers and find coping mechanisms, such as connecting with friends and her Christian faith.

“A big part of her improvement was creating the awareness of what was happening,” Bennett says. “Typically there’s a large, irrational fear. With her, she was afraid that her mom was going to die. She would focus on it so much that it would cause her to start the [OCD] behavior. … For her, it felt so real. It was so scary for her that she felt compelled to do these behaviors to keep her mom alive, so to speak.”

Bennett worked with the young client to confront her fears in small doses through exposure therapy, such as listening to a song at volume level six and talking through how she felt afterward. This method allowed Bennett to first address the client’s OCD behaviors and then — once trust was built and the client had progressed — move on to work through the bigger, deeper issue of her fear of her mother’s death.

“It helped her to feel safe enough and have the confidence to work through some smaller things and move on to work on bigger things,” Bennett says. “For her it was talking it out, normalizing that for her and drawing attention to [her anxious behaviors].”

Christopher Pisarik is an associate professor in the Division of Academic Enhancement at the University of Georgia and a licensed professional counselor (LPC) who works with students in need of academic support. He says that stress and irregular sleep and eating patterns — which are often ubiquitous parts of college life — can go hand in hand with anxiety.

“Sleep is a big one — if they’re just not sleeping, or sleeping too much,” says Pisarik, who also treats many college-age clients at his private practice in Athens, Georgia. “This is really, really common — clients who can’t get to bed until 4 a.m., and then they can’t get to class, and it snowballs. Their thoughts just race with worry. … Sleep seems to be a big diagnostic indicator [for anxiety], and not being able to go to bed. [I ask clients,] ‘What are you thinking about, and can you stop thinking about this? Is that what’s keeping you from getting back to sleep?’ They get tired and fatigued, and it’s perpetuated.”

In addition, anxiety is often coupled with — or is an outgrowth of — other mental illnesses, most commonly depression. Counselors will need to treat a client’s anxiety alongside other diagnoses, Bennett says. For example, a client with schizophrenia will have hallucinations that provoke extreme anxiety. If the counselor doesn’t address the client’s anxiety, those symptoms will get worse, explains Bennett.

“Depression and anxiety are like brother and sister,” she adds. “They play off of each other and exacerbate the symptoms. You need to work through both. I don’t think I’ve ever worked with anyone who solely experienced anxiety.”

Stephanie Kuhn, an ACA member and LPC at the Anxiety Treatment Center of Greater Chicago, agrees. She regularly sees client anxiety paired with other issues such as specific phobias, insomnia, chronic pain issues, depression, panic disorders and OCD.

“It’s never really one thing,” Kuhn says. “It’s never just anxiety.”

Pumping the brakes on racing thoughts

The first step for many people who struggle with anxiety is to create awareness of their thoughts and then learn to manage those thoughts with a counselor’s help. Although the strategy of identifying negative self-talk and addressing one’s thoughts is old hat to most counselors, it may be an entirely new concept for some people, especially younger clients, says Pisarik, an ACA member who uses cognitive behavior therapy (CBT) in his private practice. Clients with anxiety often polarize, exaggerate or catastrophize details in their minds as they ruminate over them, he explains.

“Even being able to identify anxious thoughts is big,” Pisarik says. “They just assume it’s normal to walk around [feeling] anxious because of these thoughts. … It gives them a language and a real usable and rudimentary skill they can use in the moment when they’re walking in [to a stressful exam]. They can identify that their inner narrative isn’t healthy.”

For example, a college student might come to a counselor expressing worry about an upcoming exam in a class that he or she needs to pass for a major in pre-med. The student might have allowed negative and catastrophic thoughts to snowball: “If I get a C on this test, I will never get into medical school, which will derail my entire career plan and make my parents angry and disappointed.”

“For … a student who is 20 years old and [still] learning to think critically, it would be easy to blow everything out of proportion and catastrophize everything,” Pisarik says. “I am really big on helping them understand negative thinking and false cognitions, and getting them to self-monitor and renarrate [their unhealthy thoughts].”

Following the CBT approach, Pisarik says he would talk such clients through their thought patterns to identify and restructure their negative thoughts about the exam. He would also suggest that they focus on and remind themselves of prior successes, such as other exams or classes in which they earned A’s and B’s.

“I would try and systematically educate the client [about] what type of thinking that is,” Pisarik continues. “There are many doctors out there who got C’s and got into medical school, and probably [who] got C’s in medical school. I will explain that they are catastrophizing this … [and] try and get them to think about it in a different way, evaluate it carefully and create a different narrative about it. Are there people who have gotten C’s and gotten into medical school? If it stops you from getting into medical school, would that be the worst thing in the world?”

“It takes a consistent effort to practice and challenge one’s thinking,” adds Pisarik, who co-authored the article “A Phenomenological Study of Career Anxiety Among College Students.” The article will be published in the December issue of The Career Development Quarterly, the journal of the National Career Development Association, a division of ACA.

CBT works well for anxiety because “it lets people see that their own thinking and their behaviors are not productive for the way they want to live or the life they’re living right now,” says Kuhn, who uses both CBT and exposure therapy with her clients at the Anxiety Treatment Center of Greater Chicago. “It’s giving people an outside perspective — getting them to look at their own thoughts and behaviors objectively rather than letting those anxious thoughts take over everything, making it harder to function.”

One way Kuhn works with clients on challenging their unhealthy thoughts is by asking them to identify the best, worst and most likely outcomes of situations they are ruminating over. “I ask, ‘Would [the outcome] matter in a week, a month or a year from now?’ Typically the answer is no,” Kuhn says. “After we go through that, we reframe the original thought [and] transform it into something more rational, more realistic.”

Both Pisarik and Kuhn encourage their clients to keep thought logs to track anxious thoughts and the situations that triggered them. This exercise increases self-awareness, helps identify triggers and creates an opportunity to discuss how the client might change the negative narrative.

“Writing helps a lot because it slows people’s minds down, and they can go back and read about it,” Kuhn says. “Creating that awareness is the only way to understand yourself, understand what you’re worried about and be able to accept it and push it away.”

In addition to using thought logs, Pisarik gives his clients a list of automatic negative thoughts, or ANTs, to check themselves against. The collection lists the most common types of unhealthy, anxious thoughts and types of thinking, including catastrophizing and either-or thinking (polarizing).

Kuhn has a particular phrase that she often repeats with clients: “Handle it.” She acknowledges that it’s not the most empathic of mantras, but it does help to focus on the manageability of anxiety. With clients, she works toward a goal of “being able to sit with the uncomfortableness [of anxious thoughts] and tolerate the stress.”

Kuhn says her style when working with clients matches her personality: “Let’s go forward and hit our fears hard instead of tiptoeing around them.”

Exposure therapy, which introduces things in small, controlled increments in session that make a client anxious, is another good way to focus on handling anxiety, Kuhn adds. Whether the scenario is a fear of speaking up in class or a fear of being rejected by a loved one, exposure therapy can help clients learn to live with the issue and the anxious feelings that come with it.

“When I talk to people about ‘handling it,’ it’s creating that awareness and understanding [of] themselves that they’re able to manage or take on more than they think they can,” Kuhn says. “Anxiety a lot of the time makes us believe that we can’t handle the tiniest things. That’s why our body has created or learned how to respond to things in an overactive or hypersensitive way.” This is most commonly experienced in our fight-or-flight response, she says.

Managing worry and taming anxiety

From CBT and mindfulness to a focus on wellness and coping strategies, professional counselors have a wide range of tools to help clients who struggle with anxiety. Here are some ideas and techniques that can be particularly useful.

> Controlling the controllables. Kuhn says it can be helpful for clients to talk through and identify what is out of their control during situations that make them anxious. “A lot of times, anxious clients want control over everything, and that’s just not realistic,” Kuhn says. “It’s important to go over what’s controllable and what’s not. That creates awareness and a pathway to reevaluate [their] own thinking and behavior. I like to call it ‘controlling the controllables.’ I talk with clients about this a lot.”

Kuhn often uses an exercise with clients in which she draws a target with concentric circles. Things that clients can control, such as their own thoughts and behaviors, go in the center circle. Things that they partially control, such as their emotions or what they focus on sometimes, go in the middle ring. Things that are out of their control, such as what other people think or do, go in the outside circle. In a simpler alternative, Kuhn draws a center line down a piece of paper and works with clients to list what is and isn’t in their control in situations that make them anxious.

> Creating common ground. Kuhn says she also talks openly with clients about how common anxiety is, alerting them that they are among literally millions of Americans who are battling the same challenge. “I let them know they are not alone. It creates a universality,” Kuhn says. “To let people know that they’re not the only ones suffering like this can help. … It does create a common ground for people not to feel ashamed of [their anxiety] or feel like they can’t talk to someone about it. Just creating that education typically makes people feel a ton better.”

> Acknowledging and naming worry. Journaling and making lists to document anxious thoughts can help clients address and reframe the everyday rumination that accompanies anxiety. Kuhn offers two variations on this intervention: worry time and the worry tree.

With “worry time,” clients set aside a dedicated amount of time (Kuhn suggests 30 minutes) every day to write down any anxious thoughts that are troubling them. Clients don’t need to engage in long-form writing to complete this exercise, Kuhn says. Making a bulleted list or jotting thoughts down on sticky notes will work just as well. When the designated time is up, clients put all the notes in a box or container that they have set aside for this purpose. This action signifies that they are leaving those thoughts behind and can move on with the day.

“They have to leave those thoughts or sticky notes there and be done with them,” she says. “Obviously more [anxious] thoughts will come, but you have to remind yourself to leave them behind.”

With Kuhn’s “worry tree” intervention, clients create a flowchart of their anxious thoughts. With each item, clients ask themselves whether their worry is productive or unproductive (see image, below). “Is it something that you can actually do something about?” Kuhn asks. “If it’s unproductive, then you need to just let it go. Do something you enjoy or focus on something else to reset [your mind].”

 

> Mind-body focus and exercise. Mindfulness, meditation and other calming interventions can be particularly helpful for clients with anxiety. Kuhn recommends the smartphone app Pacifica, which prompts users with breathing, relaxation and mindfulness exercises, for both practitioners and clients. Kuhn, who has a background in sports counseling, and Pisarik, who is a runner himself, also prescribe exercise to anxious clients. Exercise boosts serotonin, a neurotransmitter connected to feelings of well-being, and comes with a host of other wellness benefits. In addition, exercise allows a person to get outdoors or disengage from work and home activities and other people for a brief period to “have time to hear your thoughts and challenge them,” Pisarik says. “You have to hear your thoughts if you’re going to challenge them.”

> The butterfly hug. Beth Patterson, an ACA member and LPC with a private practice in Denver, teaches deep breathing exercises to anxious clients to help them become grounded, focusing on the flow of energy through the body. She also recommends the “butterfly hug” technique. With this technique, clients cross their arms across their chests, just below the collarbone, with both feet planted firmly on the floor.

Clients tap themselves gently, alternating between their right and left hands. This motion introduces bilateral stimulation, the rhythmic left-right patterns that are used in eye movement desensitization and reprocessing. “It’s phenomenally self-soothing,” Patterson says. “Doing that with deep breathing really helps with anxiety. I love the idea that you’re hugging yourself. Even just doing that helps.”

> Walk it out. Along with deep breathing and grounding, Patterson also recommends walking and movement for clients who are feeling anxious. She instructs clients to focus on the feeling of each foot hitting the ground instead of their anxious thoughts. As with the butterfly hug, this action creates bilateral stimulation, Patterson notes.

Bennett also uses walking as a way to help clients refocus their thoughts. She will take clients out of the office during a session for a “mindful walk” up and down the block. During the walk, they talk about what they’re sensing, from the sunshine to the breeze to the smell of flowers. Bennett says this allows her to work with clients “in the moment,” recognizing and refocusing anxious thoughts as they come. Afterward, they process and talk through the experience back in the office.

“It’s a lesson that [anxious] thoughts are going to come up for you, and you can refocus on your sense of touch or hearing,” Bennett says. “Thoughts will come up, and it’s really easy to attach to those thoughts and become anxious, but we can acknowledge the thought, be accepting of it in the moment and refocus. Change and connection can come that way.”

> This is not that. Clients commonly transfer anxiety-provoking personal issues onto relationships or situations in other facets of life, including the workplace, Patterson says. For example, Patterson worked with a client who had a very domineering, controlling mother, and this client felt triggered by a female boss in her workplace. Patterson introduced the client to the mantra “this is not that,” and they worked on reframing the anxiety the client experienced when she felt her boss was being controlling.

“She had to work through it in a beneficial and compassionate way for herself and really remember ‘this is not that,’” Patterson says. “Our minds are brilliant, but they’re binary computers. When something happens, it will immediately associate it with something else it knows. If a co-worker is being overly competitive, it might trigger feelings about sibling rivalry. This [mantra] offers a great opportunity to work through family-of-origin issues [with clients] when you see them replicated in the workplace.”

> Abstain from negativity. Another empowering tool clients can use is to become conscious of and then avoid unhealthy or toxic situations and people who trigger their anxiety, Pisarik says. He advises clients to “stay away from groups of people or individuals who they know will engage in negative self-talk or negativity. If you’re feeling anxious already, the last thing you want to do is to go and talk to that toxic person.”

Similarly, he commonly advises anxious students to avoid waiting outside the room where they’re about to take a big exam, surrounded by 30 classmates who might be saying that they are going to fail, they didn’t study enough, they don’t feel prepared and so on. Counselors can coach anxious clients to think ahead and prepare ways to remove themselves from these types of situations, regroup and redirect their thinking, Pisarik says.

> Lifestyle choices. Counselors can also educate clients on the connection between anxiety and lifestyle choices such as sleep patterns, exercise and diet, Pisarik says. For young clients especially, this also includes social media use, he notes.

Pisarik says he frequently talks with his college-age clients about their alcohol consumption, drug use, irregular diet and other aspects of the modern university experience. “The lifestyle of a college student is absolutely conducive to generating anxiety,” he says. “While they are college students, I get that — their job is to have fun and sleep whenever [they] want. But building some sort of healthy routine is important, [including] getting enough sleep and making sure they eat well. I tell them to try and maintain the diet they had at home. … If you’re struggling with anxiety to begin with, any one of those [elements] can add to it, and those are really easy fixes.”

For Bennett, conversations with clients about lifestyle also include questions about smoking and caffeine use. Both tobacco and caffeine can make a person shaky or make his or her heart and mind race, which can trigger or exacerbate anxiety, she points out.

In addition to social media use, Pisarik also asks clients about their social engagement, such as participating in sports or other hobbies. Clients who struggle with anxiety often isolate themselves, he notes, so he works with them to identify social outlets, from volunteering to joining a school club. This sense of connection can reduce anxiety, he says.

> Narrative therapy and externalization. Patterson finds narrative therapy helpful when working with clients with anxiety because it allows them to externalize what they’re feeling. When clients uses phrases such as “I am worried” or “I am anxious,” Patterson will gently redirect them by saying, “No, you’re Susan, and you have a problem called worry.”

“Externalize the problem,” Patterson explains to clients. “Externalize it and dis-identify it. See it outside of yourself. … ‘I can deal with that because it’s not who I am.’ … If you’re carrying it around as if it’s you, you can’t do anything about it. The truth of the matter is, it’s not you.”

Counselors can also help clients with anxiety to focus on a time in their lives when they faced a similar challenge and got through it, Patterson says. She asks clients questions to help them probe deeper. For example: How did you handle that challenge? What worked, and what didn’t work?

 

Working with clients on medication

Anti-anxiety medications are commonly prescribed in the United States. Their prevalence means that counselors are likely to encounter clients who are taking medication to control their anxiety symptoms.

Regardless of their feelings about the use of psychotropic medications, practitioners must treat and support clients who are taking such medications the same as they would any other client, Kuhn says. “I never treat someone differently based on their medication. They get the same CBT therapy that anyone else would get,” she says, adding that the most important thing is to ensure that clients don’t feel judged by the counselor.

Kuhn has seen anti-anxiety medications work well for some clients. “It can take that little edge off that they need to get through the day and be able to function,” she says. At the same time, she also has clients who express a desire to be able to stop taking their medication eventually.

Pisarik notes that for anti-anxiety medication to work well, clients must remember to take it faithfully, keep track of how it makes them feel and schedule the repeated appointments needed to monitor and adjust dosage levels. Each of these elements can pose a challenge to college-age clients. “It’s a lot of work, and [college students] often lack the discipline and time to get it right,” Pisarik says.

Bennett agrees, suggesting that even though professional counselors are not the ones prescribing medications, they still need to discuss and explore medication use with their clients. She also stresses that practitioners should be knowledgeable about the different kinds of medications that clients may be taking and their possible side effects.

Bennett sometimes conducts conference calls with her clients and the medical professionals who are prescribing them medications so that she can help clients ask questions and otherwise be a support to them. “We [counselors] don’t prescribe, but at the same time it’s very important to collaborate with whoever is prescribing the [client’s] medication,” she says. “Be supportive and involve the client in conversations: How long have you taken it? Have you noticed any side effects? Has it been helping? Talk about how often they’re supposed to take it and if they’re adhering to that. There can be stigma about taking medications, so it’s important to normalize it. … It’s comforting too for the client to know that you’re on their side, and part of that is collaboration [about medication].”

 

See the person, not the anxiety

Given how common anxiety disorders are, it’s likely that any counselor’s caseload will be filled with clients presenting with symptoms of anxiety. It is important, however, for counselors to treat each client as an individual and to tailor the therapeutic approach to meet that client’s unique needs, Bennett emphasizes.

Building trust and a healthy therapeutic relationship are key in treating anxiety because clients can feel very vulnerable as they talk about what makes them anxious, Bennett points out. That is why it is critical to get to know these clients as individuals rather than through the lens of their anxiety.

“Don’t assume that because they’re anxious, they’re going to think and behave like other people with anxiety,” Bennett says. “Meet them where they are and find out what’s most effective for them based off of their interests. It can be empowering for clients to integrate their own interests and life experiences into the therapeutic process. Not only does this create buy-in for the client, but it can also help in creating a safe space to begin exploring the vulnerabilities that come along with anxiety. … Hear their story, find their strengths and give them a voice in the process. It’s important to honor them as individuals.”

 

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To contact the counselors interviewed for this article, email:

 

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Bethany Bray is a staff writer and social media coordinator for Counseling Today. Contact her at bbray@counseling.org.

Letters to the editor: ct@counseling.org

 

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Opinions expressed and statements made in articles appearing on CT Online should not be assumed to represent the opinions of the editors or policies of the American Counseling Association.

The common cold of the child’s mental health world

Mary Coffman, Thomas Ollendick and Frank Andrasik August 1, 2013

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Tnightmareonight, 5-year-old Jonathan is a fretful, whiney and downright irritable child, and with good reason. He is sneezing, running a low-grade fever and has a runny nose, symptoms so easily recognized that even Jonathan can diagnose himself as having a cold.

Five-year-old Greg is just as fretful, whiney and irritable tonight, but the fever he is running is a psychological one — anxiety. Rather than a runny nose, he is dealing with symptoms related to “runny thoughts,” oozing with images of scary things like monsters hiding under his bed or a masked burglar crawling in through his window. Greg’s “sneezes” come out in the form of fearful statements such as, “Mother, please come back. I’m scared.”

Both children will feel miserable tonight and may wake up tomorrow in a bad mood because they haven’t slept well (the same can be said for their parents). The good news for Jonathan is that within 10-15 days, he will be recovered from his common cold. Greg will not.  Recovery from the psychological equivalent of the common cold is more likely to take months, years or, in some cases, even decades.

‘Common’ doesn’t mean ‘simple’

Nighttime fears, like the common cold, are pervasive among children. One study led by Peter Muris, professor of developmental psychopathology at Maastricht University in the Netherlands, suggests that in Western cultures, nighttime fears occur in many if not the majority of children ages 4-12. Similarly, Jocelynne Gordon of Monash University in Australia, along with other researchers, has pointed out that upward of 30 percent of children display severe fear — or phobia — and related sleep issues at nighttime.

The common cold does not refer to a single virus. More than 200 viruses are associated with the common cold. Similarly, nighttime fears are diverse both in their causes and expression. Children may be afraid of the dark, of unfamiliar sounds, of bad dreams or of imagined burglars, monsters and ghosts. In fact, Virginia Tech’s Child Study Center, where one of this article’s authors, Thomas Ollendick, serves as director, has uncovered more than 30 stimuli for nighttime fears. The center estimates that nighttime fears affect more than 20 million children in the United States. Children who suffer from nighttime fears may demonstrate excessive worry, crying, temper tantrums and overt disobedience.

The Virginia Tech Child Study Center has found that fear of falling asleep in the dark is the most commonly reported problem among children with nighttime fears. The responses of children who are dark-phobic are exaggerated much more than anything we would expect on the basis of any realistic dangers, such as stumbling over objects. One child told us she was afraid the dark would swirl around her and take her away like a tornado. Another child thought he might die if he fell asleep in the dark. Like the common cold, fear of the dark and other nighttime fears can cause a child to feel absolutely miserable.

Although symptoms of the common cold are irritating and uncomfortable, a cold can introduce more serious complications such as ear infections, bronchitis and even pneumonia. Similarly, nighttime fears can lead to complications such as sleep disruption and behavior problems, which in turn may create further problems, including lack of sleep and even missed work for other family members. In such instances, bedtime often becomes a battleground between harried parents and fearful children. One study found that it takes an average of 21 minutes to get nonfearful children to sleep, compared with an average of 76 minutes for fearful children. Moreover, many of these fearful children wake up throughout the night even after they initially fall asleep. Frequently, they go to their parents’ bedroom for comfort and reassurance, resulting in a lack of sleep for both child and parents.

Other “side effects” may occur with fear of the dark. For example, in an earlier study, William Mikulas, professor emeritus at the University of West Florida (UWF), and Mary Coffman, one of this article’s authors, found that 41 percent of children who had a phobia of the dark were also afraid of being alone. Some researchers have suggested that fear of the dark may be predictive of future risk for other anxiety disorders, loneliness and depression. At Virginia Tech, we have shown that about 80 percent of children who are afraid of the dark have other anxiety disorders such as generalized anxiety disorder and separation anxiety disorder. Typically, fear of the dark preceded development of these other disorders.

Also like the common cold, fear of the dark appears to be “contagious” and to run in families. At UWF, we found that 53.6 percent of the children with fear of the dark had either a parent or a sibling who was also afraid of the dark. Children can also “catch” fear of the dark by watching frightening TV shows or movies through a process of learning by observing.

Is treatment really necessary?

For years, researchers considered fear of the dark to be a transitory condition and questioned its clinical significance because it is so common among children. Early on, however, Anthony Graziano and Kevin Mooney found that the average duration of darkness phobia in children was more than five years. In a recent clinical trial, Ollendick and his colleagues confirmed this duration and suggested that in the absence of effective treatments, it was likely to persist even longer. For some individuals, fear of the dark can continue into adulthood.

Five years (or more) is hardly a transitory amount of time for a child. Would we expect a child to suffer the effects of a cold virus on a daily basis for five years without attempting some kind of intervention? The fact that fear of the dark is a common phobia does not make it any less uncomfortable or problematic for a child.

Physiological symptoms often associated with nighttime fear include increased heart rate, elevated blood pressure, shakiness and tears, while psychological symptoms include feeling frightened and anxious and having very unpleasant thoughts and images. Parents spend millions of dollars each year on over-the-counter and prescription medications to assuage their children’s runny noses and sneezes. Unfortunately, many parents do not know where to turn when seeking treatment for their children’s nighttime fears, which are the mental health equivalent of the common cold.

Home remedies and therapeutic interventions

For most parents, the first course of treatment is a home remedy — the “chicken soup” approach. Some parents suggest using “monster spray,” a bottle of plain water that they tell their children will destroy monsters. Other parents employ nightly “reassurance routines,” which might include looking under the bed with the child or staying in the room until the child falls asleep. At Virginia Tech’s Child Study Center, we had one parent who provided his son a knife to attack the monsters should they appear, while another placed sidings on the bed to prevent a monster from getting under the bed. The “treatments” seem endless and speak to the ingenuity of well-meaning parents.

Experts have developed a wide array of therapeutic techniques for nighttime fears, including components such as relaxation, self-control, parent training, positive reinforcement and graduated exposure. According to the Association for Behavioral and Cognitive Therapies (abct.org), exposure is the evidence-based treatment of choice for phobias. During exposure therapy, the child is exposed to his or her fear through repeated contact with the feared object or situation in a controlled, graduated and safe manner. Exposure and other treatment procedures have been provided through individual therapy, parent training, groups, the Internet, and even stories and books.

Many parents turn to children’s books, or bibliotherapy, to help their child understand and overcome nighttime fears. Many of the stories are short, cute, enjoyable and, like the effects of chicken soup on the common cold, may actually have some beneficial effects. This is particularly true for those children with mild fears of the dark — the kind associated with transitional phases in the child’s life. It is unclear, however, whether these stories are helpful with children who are phobic. Uncle Lightfoot, Flip That Switch, written by Coffman and illustrated by D.C. Dusevitch, is a fictional book on fear of the dark for ages 5-8. During its development, the book was tested in a series of studies supervised by Mikulas at UWF. The book incorporates elements of cognitive behavioral interventions such as exposure games, cognitive restructuring and parent instructions in a humorous, playful way so that children can actually have fun overcoming their fear of the dark. In addition to studies conducted at UWF, an earlier version of Uncle Lightfoot was field-tested by Isabel Santucruz and colleagues at the University of Murcia in Spain and found to be effective in treating fear of the dark.

During the development of Uncle Lightfoot, the children themselves taught us about the improvements that needed to be made. Six-year-old Emily was one of those teachers. Emily was afraid of the dark for three years before her family sought help. Emily may have “caught” her fear from her 9-year-old sister, Sarah, who was also afraid of the dark. Emily was so terrified that she was unwilling to stay alone in her dark room for even five seconds. After her parents read Uncle Lightfoot to her several times over a period of five weeks, Emily was frequently able to sleep in her bedroom all night with the lights off. Emily’s mother said she observed her daughter’s growing confidence while listening to the story and playing the games. Emily made comments such as, “I’m getting braver” or “I can do that. It’s easy!” Bravery, like fear, is contagious.

When a therapist is needed

Although at-home treatments may work for many families, professional help may be necessary in other situations. At the Child Study Center at Virginia Tech, we have been working on a form of intensive therapy called “one-session treatment,” a variant of cognitive behavior therapy, in studies funded by the National Institute of Mental Health. Following an in-depth interview with the parent and child, the clinician spends up to three hours in an extended session with the child. In this session, the child is asked to perform tasks that require greater and greater contact with the feared object or situation in a graduated and controlled manner. Weekly telephone follow-up sessions for one month help the child and the child’s parents to apply the techniques in their homes and communities.

One-session treatment has been evaluated in several studies involving hundreds of children in the United States and Sweden, and as many as two-thirds of the children in those studies are no longer fearful of the nighttime. On average, the study participants had experienced a fear of the dark for longer than five years. Follow-up over a four-year period revealed that 85 percent were free of all symptoms; the remaining 15 percent were improved but still needed additional treatment.

At Virginia Tech, we recently completed a small pilot program on a “stepped-care” approach that combines the best of home remedies and professional care. In the study, the phobic child’s family was initially provided an exposure-based fictional children’s book and consulted on how to implement the book. If this approach alone was not successful or only partially successful, therapists then provided more intensive services to the family using one-session treatment. Results from this study look very promising, with about half of the families responding to the children’s book alone and not requiring additional treatment.

Parents and children have numerous options for treating the common cold. Similarly, parents and children need effective tools for treating nighttime fears. Whether through bibliotherapy, evidence-based interventions or a combined approach, a “cure” to the common cold of the mental health world may be right around the corner.

 

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Mary Coffman is a nationally certified counselor with licensure in South Carolina and Florida. Her career has included counseling, teaching parenting classes, administration, writing, adjunct college teaching and research. Contact her at maryfcoffman@yahoo.com.

Thomas Ollendick is director of the Child Study Center at Virginia Tech and a university distinguished professor of clinical child psychology. He is the author or coauthor of more than 300 research publications, 75 book chapters and 25 books. Much of his research has centered on childhood anxiety and phobias.

Frank Andrasik is distinguished professor and chair of the Department of Psychology at the University of Memphis. He currently serves as director of the university’s Center for Behavioral Medicine. The primary focus of his research has been in the area of stress and behavioral medicine.

Letters to the editor: ct@counseling.org