Our therapists offer counseling for anxiety & depression in Newark, NJ

Alexander: My go-to approach for treating anxiety is to empower you with the tools you need to manage your worries and feel more in control. We'll work together to identify the root causes of your anxiety and develop coping mechanisms that work for you. I find the most benefit in learning techniques like cognitive reframing to challenge negative thought patterns or mindfulness exercises to help you stay present and manage difficult emotions. My go-to approach for treating depression is to empower clients to build self-compassion and resilience. This includes validating their emotions and fostering self-acceptance. I find the best benefit in teaching techniques like mindfulness-based self-care and learning how to live in the present can be instrumental in managing difficult emotions in a healthy way. Additionally, teaching distress tolerance and cognitive reframing equips clients with tools to navigate negative thought patterns and cultivate a more positive outlook by learning how to look at different outcomes from multiple perspectives while challenging their own negative self-talk.

Manuel: My go-to approaches for helping people in anxiety and depression therapy are existential therapy and cognitive behavioral therapy. I find the benefit of existential therapy is that existential therapy focuses on free will, self-determination, and the search for meaning, which can help people confront the existential questions in life and find their own path. On the other hand, CBT is a more structured approach that helps people identify and challenge unhelpful thoughts and behaviors. It’s widely recognized for its effectiveness in treating a variety of conditions, including anxiety and depression.

Alexander: In anxiety therapy, we'll work to equip you with a toolbox to manage those worries that can feel overwhelming. One tool we might explore is called cognitive reframing. This helps you identify negative thought patterns that fuel your anxiety. Think of it like this: sometimes, our brains get stuck on a channel playing scary movies on repeat. Reframing helps us switch the channel. Another tool you might learn is mindfulness. These are exercises that help you stay present in the moment, rather than getting caught up in “what-ifs” about the future or dwelling on the past. We can also explore relaxation techniques like deep breathing, which can help calm your body and mind when anxiety strikes. Think of it as a handy stress-reduction button you can press whenever you need it. By learning these tools and practicing them regularly, you'll be better equipped to manage your anxiety and feel more in control of your emotions. I teach the following tools in depression counseling:

• Mindfulness-based self-care: This involves practices like meditation and deep breathing to cultivate greater self-awareness and manage stress in a healthy way.
• Distress tolerance: These are techniques to help you manage difficult emotions and urges in a healthy way, promoting emotional regulation.
• Cognitive reframing: This skill helps you identify and challenge unhelpful thought patterns that contribute to negative emotions. You'll learn to develop more balanced and realistic perspectives on situations.
• Radical acceptance: This teaches you to accept aspects of your life that are outside your control, such as past events or certain aspects of the present situation. This allows you to move forward without getting stuck in rumination or negativity.
• Self-validation: This involves acknowledging and accepting your emotions as valid, without judgment. This fosters self-compassion and can be a powerful tool for managing difficult emotions.

Manuel: I teach the following tools in anxiety and depression therapy:

• Cognitive defusion: This technique is used in cognitive therapies, including acceptance and commitment therapy (ACT). It helps people become more flexible in their thinking, especially when their thoughts get in the way of enjoying life or living by their values.
• Decatastrophizing: This is a cognitive restructuring technique used to reduce or challenge catastrophic thinking. It was coined by Albert Ellis who developed REBT, but as a technique, it is equally at home within a CBT model.
• Self-care wheel: This is a comprehensive, sustainable, wide-ranging, six-dimensional well-being tool. It covers six major areas of our lives: physical, psychological, emotional, spiritual, personal, and professional.
• DEAR MAN skills: This is a set of skills from dialectical behavior therapy (DBT) that can help you communicate your needs effectively while allowing you to maintain your relationships.
• SMART goals: SMART goals are an effective tool for goal-setting in therapy. By creating specific, measurable, achievable, relevant, and time-bound goals, therapists can help clients achieve success and improve their lives.
• Anchor memories: This technique involves establishing triggers for states and behavior. You can learn how to establish triggers for selected responses that are desired both in yourself and others.
• Evidence-based thought challenging: This technique involves gathering evidence for and against the accuracy of our thoughts, much like in a court case. By gathering evidence both for and against the thought, we are able to assess whether the thought is realistic and/or helpful.
• Positive thinking thought challenging: This technique is used to challenge negative automatic thoughts and replace them with positive ones. It’s based on the principles of cognitive-behavioral therapy.
• Cognitive restructuring thought challenging: Cognitive restructuring is a technique that helps people change the way they think. It is part of numerous types of psychotherapy, including cognitive behavioral therapy (CBT). Cognitive restructuring involves adjusting unhelpful beliefs by identifying and challenging them.
• Mindfulness: Mindfulness-based cognitive therapy (MBCT), is a modified form of cognitive therapy that incorporates mindfulness practices that include present moment awareness, meditation, and breathing exercises.

Alexander: Meaningful progress in anxiety therapy often becomes evident when clients demonstrate a shift in how they manage their worries. They begin to independently challenge negative thought patterns, a skill known as cognitive reframing. This allows them to view situations from a more balanced perspective, reducing anxiety's hold. Additionally, clients may stop ruminating on the past or dwelling on the future, choosing to focus on the present moment. This shift towards mindfulness fosters a sense of calm and control. Finally, accepting what's outside their control and focusing on what they can manage empowers clients to navigate challenges with greater ease. I know a client is making meaningful progress when working on their depression when clients start experiencing more positive emotions and a greater sense of hope in managing their condition. They may report feeling less overwhelmed by sadness or despair. They begin to re-engage in hobbies or activities they once enjoyed but had withdrawn from due to depression, showing a renewed interest in life. Clients will begin to demonstrate the ability to manage difficult emotions and situations more effectively using the tools learned in therapy. They might report better sleep patterns, increased energy levels, and a greater ability to take care of themselves. Finally, clients start to view themselves and their situations in more balanced and realistic ways, expressing a sense of empowerment and control over their lives.

Manuel: As a therapist, recognizing meaningful progress in anxiety therapy can be multifaceted and often depends on the client’s unique goals and circumstances. I know a client is making meaningful progress in anxiety therapy when there are:

• Changes in thought patterns: Cognitive therapies, like cognitive behavioral therapy (CBT), aim to help clients identify and challenge unhelpful thought patterns. Progress might be seen in a client’s ability to recognize these patterns and use techniques to challenge them.
• Improved self-awareness: Clients often gain a better understanding of their thoughts, feelings, and behaviors as therapy progresses. They may start to notice patterns or triggers that they weren’t aware of before.
• Behavioral changes: Clients may start to make different choices in their daily lives, such as employing new coping strategies during stressful situations or reaching out to their support network more often.
• Achievement of therapy goals: Whether it’s improving relationships, reducing symptoms of anxiety or depression, or achieving other personal goals, progress can often be measured by how closely a client is meeting their therapy goals.
• Improved quality of life: Ultimately, the goal of therapy is to improve the client’s quality of life. This could mean different things for different people, but it might include improved relationships, increased satisfaction with work or hobbies, or improved overall well-being.

Alexander: Clients can significantly boost their progress in anxiety therapy by actively practicing the tools learned in sessions between appointments. This could involve regularly challenging negative thoughts with reframing techniques or using mindfulness exercises to stay present and manage worries. Additionally, prioritizing a healthy lifestyle with enough sleep, nutritious meals, and regular exercise creates a strong foundation for managing anxiety. Taking an active role in your depression recovery journey is essential. This means regularly practicing the tools and strategies learned in therapy, even when motivation feels low. These skills, like mindfulness exercises or cognitive reframing, become your allies in managing difficult emotions. Remember, self-care is also key. Aim for a consistent sleep schedule, nutritious meals, and activities you can still enjoy, even if on a modified level. These healthy habits become the foundation for building resilience and managing your depression more effectively.

Manuel: Clients can supplement their time in anxiety therapy by consistently practicing the skills acquired during sessions, even outside of emotionally triggering situations. The principle of repetition serves as a fundamental mechanism for skill acquisition, and this holds true for mental health as well. Regular practice aids in the internalization of these skills, thereby enhancing their effectiveness and utility in managing mental health challenges.

Alexander: To prepare for your first anxiety or depression therapy session, take a deep breath and know this is a safe space to explore your worries. There's no pressure to have all the answers. Coming with an open mind and a willingness to participate is key. If you'd like, jot down some thoughts or questions beforehand about what's been causing you anxiety. This can help guide the conversation and get the most out of your first session.

Manuel: To prepare for your first anxiety or depression therapy session, you can:

• Identify your goals: Think about what you want to achieve from therapy. It could be managing anxiety, improving relationships, or working through past trauma. Having a clear goal can help guide the therapy process.
• Find a comfortable space: Choose a quiet, private space where you won’t be interrupted. This will help you focus on the session and speak freely about your feelings.
• Test your tech: Make sure your internet connection is stable and your device is charged. Test your camera and microphone to ensure they’re working properly.
• Prepare mentally: Take a few minutes before the session to calm your mind. Deep breathing or mindfulness exercises can help reduce any initial anxiety.
• Have a backup plan: Technology can sometimes fail, so have a backup plan in place with your therapist. This could be switching to a phone call or rescheduling the session.
• Be open and honest: The more honest you are, the more you’ll benefit from therapy. Remember, I am here to offer help, not to judge.