1164 Bishop Street, Honolulu, HI 96813 | Hawaii Counseling | Honolulu Therapy | Hawaii CBT | Online Therapy | Cognitive Behavior Therapy | Downtown Honolulu, near Kaka’ako, Waikiki, Diamond Head, Kahala, Aina Haina, and Hawaii Kai | Serving residents of Oahu and all of Hawaii
17 Nottingham Street, Marylebone, London W1U 5EW  | London CBT | Online Therapy UK | Cognitive Behavior Therapy | Marylebone, London (W1)

Anxiety Treatment

Does It Feel As Though Anxiety Is Ruining Your Life?

  • Do you struggle with constant negative chatter coming from a perfectionistic inner critic that just won’t leave you alone? 
  • Are overwhelming feelings of fear and dread preventing you from enjoying your life and reaching your full potential? 
  • Have you recently been diagnosed with an anxiety disorder, such as generalised anxiety disorder (GAD),  panic disorder, agoraphobia or social anxiety?
  • Is your mind full of worry that just won’t stop? 
  • Has your anxiety become so bad that your GP has signed you off due to work-related stress?

You may feel as though your body can never reach a restful, relaxed place. Or perhaps the onslaught of self-doubt is affecting your ability to be confident in your decisions. You may find that you are never able to simply shut your mind off or that your thoughts quickly spiral into panic, causing what can only be described as physical attacks on the body. 

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Anxiety results in a variety of physical symptoms including headaches, difficulty concentrating, neck pain, nausea, upset stomach, sweaty palms, changes in breathing, heart racing, and dizziness. You may find it difficult to fall asleep or stay asleep too and as a result, you may have become overly reliant on caffeine, alcohol, or other forms of self-medication to get you through the day. 

There is more to life than your worry or anxiety, but to find the coping mechanisms you need to feel present and at ease, you may require the guidance of a counsellor to help you understand the cause of your anxiety, how anxiety works and, most importantly, what you can do to manage your symptoms and feel better again

We Live In Stressful Times

Anxiety is a normal facet of the human experience. Symptoms associated with anxiety and panic are incredibly common among adults across the world. It is estimated that one in four people will suffer from generalized anxiety, while one in five will experience a panic attack in any given year. And though anxiety can be miserable to endure, it is an alarm bell signalling the need for our brain and body to find a safe space to reset. 

Anxiety is often the result of unreasonable self-expectations drawn out of perfectionism and existential dread about the future. As educated, ambitious individuals, we are likely to set high standards for personal and professional performance while focusing more on what went wrong rather than what went right. 

In addition, work related stress is so common and yet is hardly talked about. More and more people are signed off work due to this stress each year. Although this can be very helpful, it often results in people losing confidence very quickly, and then not only having to deal with the original work related stress, but also anxiety about their ability to do the job itself.

While you may feel embarrassed, ashamed, or overly emotional for seeking help for your anxieties, it’s important to remember the value of an outside perspective in helping you to find relief and strategies for coping. A stiff upper lip sounds good in theory but doesn’t really work in practice. Life is so much more challenging than it used to be–it is not just something to ‘get on with’. 
If you are struggling with feelings of constant fear and dread, a CBT therapist or counsellor can help you to make meaningful progress instead of simply going through the motions of a life impacted by stress and anxiety.

Cognitive Behavioural Therapy Is A Proven And Effective Treatment For Anxiety

Life is meant to be lived from a place of hope—not fear. Treatment with a therapist or counsellor who specializes in Cognitive Behavioural Therapy (CBT) can give you the tools you need to manage your anxiety and inner critic. Instead of being overly judgemental and beating yourself up all the time, it’s possible to transform that constant cruel and negative commentary in your mind to be supportive and kind. While this is a skill that is easy to learn, unfortunately most of us don’t get the opportunity to do so.  

As a CBT therapist, I will help you to understand how your brain and body work in conjunction with one another and the influences that inner thoughts and feelings have on your emotions. Using my advanced training in Compassion Focused Therapy (CFT), I will work with you to lower the stress hormones of cortisol and adrenaline when they are not serving you while increasing the supportive hormone of oxytocin in service of your mental health and wellbeing. In rewiring your brain, you will be able to learn how to sustainably deal with stress and anxiety throughout your entire life. 

Using neuroscience-based therapy focused on the physiological elements of the body—such as movement, hydration, and engaging with nature—we will start anxiety treatment by helping you learn to lower the alarm in your body. Then, we will integrate mindfulness practices, visualization, deep breathing exercises, and cognitive restructuring to help you to develop a kinder, more supportive inner self. Over time, we will clear negative beliefs that you picked up along the way, including past disappointments and any possible past traumas, so that you can find peace and healing.

As we move into discussing the future, I will transition into post-anxiety coaching mode to help you begin to envision the possibilities for the future and how you can thrive and create a life full of meaningful connection. By the end of your treatment, you will have cultivated effective tools for managing stress and anxiety and refined your relationship with yourself. As a truly great gift you can give yourself, learning how to work with and grow a supportive inner monologue is absolutely essential to your progress and healing.

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If you are committed to the process of anxiety treatment, I am confident that you will get what you need from our CBT counselling sessions together. My experience in the field has allowed me to identify clients with a strong potential for hope and transformation, and I can therefore almost guarantee that therapy will help you to feel better and more capable of managing your anxiety and life.

Since 2005, I have been successful in helping clients to create a kinder and more supportive relationship with themselves, learning to minimize the negative effects of anxiety on their lives. My holistic and integrative approach to Cognitive Behavioural Therapy, which promotes self-compassion and reconnection to the natural environment around you, can provide you with the gift of clarity and mind-body harmony too.

Perhaps you have some concerns when it comes to seeking treatment for anxiety, which is normal…

lI’m worried that my anxiety is too deeply ingrained and that I am hardwired to be this way for life. 

I understand where you are coming from. Before I developed a neuroscientific understanding of the connection between our thoughts, feelings, and behaviours, I was very sceptical that CBT, counselling and mindfulness could help to reduce anxiety. However, I invite you to just try out this form of therapy and join the large community of my clients who were pleasantly surprised at how much relief they found from their anxiety during treatment and how much they learned about themselves in a short period of time. If you do your part, I am confident that you will notice positive, sustainable change early on in the process. 
 

No other therapeutic or counseling methods have helped to reduce my anxiety in the past. What makes your approach different?

I see a lot of clients who have tried different therapy approaches or treatments to no avail. However, I offer a tailor-made approach to treating your anxiety—much like a physiotherapist for your brain. Using a holistic and integrative blend of Cognitive Behavioral Therapy, counseling, compassion-focused treatment, ecotherapy, and mindfulness techniques, I can help you achieve a sense of serenity and put you at ease.  
 
It’s okay to be sceptical–many of my former clients were at the beginning, too. However, a Harvard study has proven that it takes only eight weeks to rewire your brain for the long-term, using the exact techniques that I will show you. Therapy has changed a lot in the past decade and it is not only possible, but actually more efficient to have fun as you learn to rewire your brain for good. 
 

How does your international background inform your therapy? 

I am licensed, registered and credentialed in both the UK and the US, as well as having received graduate level training in both countries. To my knowledge, I am the only UK Accredited CBT therapist who is also licenced in the US as a Licensed Mental Health Counselor (LMHC). This has provided me with a unique insight into the field of counselling and Cognitive Behavioural Therapy on both sides of the pond. I have worked with clients from all over the world and been exposed to a wide array of perspectives and experiences. My background may be especially appealing to expats, immigrants, and folks who often travel between Europe and the US. 

Recent Posts

  • Moving Home Anxiety Is Real and Care Needed

    Moving Home Anxiety  You finally have the keys in your hand. All of your belongings are in boxes, stacked around your new home. As you look around, you are so happy that it finally came true, you are in your own place! Now what. Moving places is such an exciting time. It reminds you of the possibilities. The hope for new memories. And, it reminds you of how much you have to do with so little time to get it all done. It is normal (but not discussed enough) to feel anxious after the move is finally done. This is where CBT for moving home anxiety can be very helpful.  Truthfully, moving is one of the most stressful times even though it is a ‘positive’ thing. You have boxes to unpack. Things to organize and put away. “Where should this go? Does it make sense to put this there?” Deciding on a system and organization process that will work for you or your family is exhausting and overwhelming. And of course you want to get on and start living! During this time, anxiety levels seem to skyrocket. But, how can you overcome this so you don’t feel like pulling your own hair out? Thankfully, with the right approach, you can learn powerful tools using CBT for moving home anxiety to make this transition smoother and ever fun. 1. Begin With Your Thought Process (The Cognitive Part of Cognitive Behavioral Therapy) You’re in your new place and you just want everything to be done as soon as possible. So you put this pressure on yourself that there needs to be a deadline. That everything needs to be done within a certain amount of time. Stop this. We are our own worst enemies when it comes to self-imposed deadlines for things that don’t really need to have them. Yes, I get how stressful it is (and it is!) to move. I have been there and know firsthand what it’s like. But some of the stress related to moving home anxiety is within you to limit but to do this you have to recognize this is happening in the first place. So if you are stressing out about how much time it’s going to take to get it all done, begin by examining your thoughts. If you are feeling anxious, what are the thoughts that are causing this anxiety? Really take a look at what your mind is telling you. Is it helpful, or just negative thinking? 2. Change Your Reaction To Your Thoughts (More Cognitive) You’re overwhelmed and frantic. There’s so much to do during this new move. And you still have everything else going on, too. Work, taking care of your family, etc. It almost makes you feel manic with no direction. And when that happens, it is actually common to just not do anything. You end up sitting and ruminating in your thoughts about what needs done but don’t have the bandwidth to do it all and this only makes moving home anxiety worse. If this is happening to you, you can change how you react to your thoughts. Alter your behavior. If you are finding that you want to sit and do absolutely nothing because you don’t know where to start – start anywhere! There’s no rules to this. Start with a few boxes in the kitchen. Or do one box per room. You’ll at least be making some progress without the added pressure of having to do it all at once. 3. Reflect On How You Feel (Don’t Forget Your Emotions) As exciting as this time it is, it can also be very stressful. “Did I make the right move? Was this the right choice for my family? Financially, did this even make sense?” Regardless of how far away you moved from your last place, it’s common to question it all. It’s a big life transition, after all. What anxieties do you have that aren’t related to unpacking? Identifying other causes of your anxiety can help you manage how you feel. The first step is to acknowledge how you feel so you can see how you are reacting to these types of thoughts. It is important to recognize your emotional and bodily feelings related to moving home anxiety AND recognize and self-affirm that these are both normal and temporary. 4. Create A Schedule (The Behavioral Part of Cognitive Behavioral Therapy) One of the most powerful Cognitive Behavioral Therapy (CBT) tools to help with moving home anxiety is activity scheduling. When you are trying to balance everything that needs to be done in your home, plus work and everything else, it can be really challenging. The challenge is usually not knowing where to start. Creating a schedule for yourself can help ease your anxiety and help you get things done. You can say, “From 1pm to 3pm, I will spend time organizing the kitchen.” You’ll give yourself a set schedule, get things done, and feel accomplished as you complete tasks! 5. Seek Support (More Behavioral) Finally, a powerful CBT tool that can help you is seeking help from a licensed therapist. When there is so much going on, your mental health can be affected by it. Instead of waiting for things to get better, be proactive about it. There’s nothing wrong with needing support during what is the most challenging and rewarding point of your life. If you are having symptoms of moving home anxiety, working with a cognitive behavioral therapist can really make a difference and help you learn to adjust and love your new home quicker. To learn more about how Anxiety Treatment works, click HERE I am a Licensed Mental Health Counselor in Hawaii and an Accredited CBT Therapist in the UK with over 15 years of experience. I specialize in anxiety treatment. I have received advanced specialist training in Cognitive Behavior Therapy and Compassion Focused Therapy. Over the years I have helped many people struggling with both home buying anxiety and home moving anxiety, learn how Read More

  • Financial Therapy For Money Anxiety

    Cognitive Behavioral Financial Therapy For Money Anxiety looks at the role that cognitions and behaviors have on your money and wealth mindset with the aim of helping you to reduce money anxiety and increase overall wellbeing.

  • Trauma Anxiety Treatment

    Trauma anxiety treatment can help you learn tools to overcome trauma and manage the anxiety that accompanies trauma.

  • nature therapy for anxiety treatment

    Nature Therapy For Anxiety Treatment What is it? Have you ever spent time in nature and just felt better after? If so, without even trying, you experienced nature therapy for anxiety treatment. Nature has a way of working its healing powers on our minds, bodies, hearts and spirits. In a lot of ways, you can actually say, “Nature’s Got Your Back.”  While this may seem very new age-y, the healing benefits that nature can have on anxiety are tremendous. Spending time in nature has also been scientifically proven to help reduce anxiety. If in doubt, it really is worth trying nature therapy for anxiety treatment.  In a very real way, nature therapy is anxiety treatment. In all my years as a therapist I have been amazed at how much people benefit from simply spending some time (not even a lot of time) immersed in nature.  Many people spend time in nature to help reduce anxiety and stress by: Walking in nature Doing Yoga outside Physical activity outdoors Sitting outside reading Watching wildlife Swimming Riding a bike through a park Playing games with friends in nature The list is endless really! However, most people don’t necessarily understand why nature therapy for anxiety treatment works. Keep reading to find out what the science says about the healing power of nature on anxiety. Benefit 1: Nature Grounds You (Yes literally!) As humans, we are naturally drawn to nature. From the trees, to the sky, to big grass patches, to water in all its forms, plants, flowers, not to mention all of the beautiful creatures living in nature – nature has a way of holding our attention. But, this is more than just because nature is pretty. When we are outside in nature, our focus is on our surroundings. When you go outside during particularly bad moments of anxiety, you may find you feel less stress. This is because for a few minutes, our focus is not on our problems or ruminating thoughts.  Instead, we are concentrating on the sights, sounds, and smells that nature provides. This is the beauty of nature therapy for anxiety treatment – it starts working as soon as you get outside! This is best proven through one form of nature based therapy called forest bathing (and no, this doesn’t mean actually taking a bath)! Forest bathing is a therapeutic method that was first developed in Japan.  All it involves is using the five senses — sight, smell, touch, sound, and taste when you are surrounded by nature, especially trees. It helps to connect you with nature and simultaneously distract you from the anxiety that is building in your mind while also lowering the anxiety you feel in your body! Benefit 2: Nature Lowers Anxiety Symptoms When you are out in nature, you are likely “unplugged” from technology. Or you should be! We are so surrounded by technology that we often forget how much it consumes our lives. When you spend time in nature, try to be in the present moment and take a break from emails or social media. It will be there when you are done! Nature therapy for anxiety treatment can be as simple as taking a break from electronics for 15 minutes. This has been proven to reduce heart rate! In one study, those who were unplugged from electronics had a lower heart rate throughout the day than those who weren’t.  So if you feel like your heart is about to beat right out of your chest, leave your electronics behind and sit outside for about 15 minutes. We can almost guarantee your heart rate will feel much more steady.  Also, by getting outside into the sunshine, you are giving your body a healthy, natural dose of Vitamin D. Vitamin D is important overall for the body and the mind. It is a mood booster and also helps to lower blood pressure. In another study, people who spent 30 minutes gardening vs. those who were inside noted improved overall moods. Not only that, but research done on these participants who spent time outside had significantly lower levels of the stress hormone cortisol. How amazing (and easy) is that?! When we are breathing fresh air, our body does not work as hard to get oxygen into our system. Thus, it does not have to force us to breathe harder like we do when we are inside. Breathing techniques are scientifically proven to reduce anxiety. So when you are outside in nature and your breathing rhythm slows, you are literally using nature to help fight your anxiety. For more about learning how to breathe to increase feelings of support in nature and in life, please read about soothing rhythm breathing HERE Benefit 3: Nature Helps Achieve a Meditative State Do you instantly feel calmer when you are near bodies of water? There’s a reason for that! Nature therapy for anxiety treatment is known to create a meditative state in the brain without you actively trying to do so! As mentioned before, forest bathing often creates a meditative and mindful state when in wooded areas. Similarly, Blue Mind Science, describes the meditative state we effortlessly fall into when surrounded by water, or being in water. Research has proven that being close to water can increase happiness levels and calm you down rather quickly. And here is a great extra tip thanks to neuroscience discoveries, even if you can’t get outside and actually connect with ‘real’ nature, just watching a nature scene on your TV, or even closing your eyes and imagining yourself in nature will create a similar physical / mental response and help lower anxiety. So you can actually take your nature therapy for anxiety treatment anywhere you go (even indoors)! There are countless ways that nature can help heal you and these were just a few. If you are interested in learning more about nature therapy for anxiety treatment and discuss how this might be able to help you, please reach out to my Honolulu or London office to get started. To learn more about nature Read More

  • exercise-for-anxiety-treatment

    Exercise For Anxiety Treatment When you are struggling with anxiety, the last thing you probably want to do is exercise. It’s just one more thing on a list of what can overwhelm you. We all know the benefits of anti-anxiety drugs, but did you know that working out is often just as powerful of a remedy, and without any side effects? Yes, you heard that right. Exercise is actually one of the most powerful tools you can use to combat anxiety, both in the short and the long term. Keep reading to learn how exercise for anxiety treatment works. The Science Behind Exercise For Anxiety Treatment There are many scientifically backed and proven reasons why exercising is perhaps the greatest way to relieve anxiety. When your body is moving and active, even for only 10 minutes, your body begins to release feel-good endorphins to your body. Endorphins are chemical messengers that send signals to your brain and body to relieve pain and stress. While your heart rate may increase with physical activity, these endorphins are working to decrease the overall stress that you feel from anxiety. Another benefit of using exercise for anxiety treatment, according to Healthline, is that physical activity releases the chemicals of dopamine, norepinephrine, and serotonin. All three of these chemicals are crucial when it comes to helping your mood become more stable. Norepinephrine During exercise, your adrenal glands (two glands above your kidneys) and your brain, increase the production of norepinephrine, a hormone, and brain chemical. As this chemical reaches your bloodstream, it helps you to become more alert and focused and aids in strengthening your memory. This helps you to stay focused long after your workout is over. Dopamine Dopamine is known as the motivation brain chemical. After you exercise, you will likely find that you feel more motivated and focused to get the rest of your tasks done. And the good news here is that once you start your exercise for anxiety treatment routine, the dopamine your brain produces after exercising will help you continue to keep exercising. The motivation comes after you start moving, so even if you don’t feel like it at first, try to get moving anyway. Before you know it, you will actually want to move AND your anxiety will start to go down. Serotonin People who battle anxiety often find themselves on anti-anxiety and anti-depressant medications. One of the most common chemicals these drugs influence is serotonin. People with conditions such as anxiety and depression are often low in it. Serotonin is the natural chemical our bodies produce that is directly related to mood enhancements.. Interestingly, exercise is a natural serotonin booster that only requires moving your body. Short Term Benefits Of Using Exercise For Anxiety Treatment You wake up in the morning and are already anxious. Just thinking about the laundry list of what you have to do that day is overwhelming. Or maybe there’s nothing going on yet you still feel incredibly anxious. There are many things you can do in the morning that can help not only to relieve the anxiety now but help you stay focused throughout the day. One of these is, of course, a short workout. Even something as simple as a short 10 minute walk inside or a brief yoga session can help you relieve anxiety in the short term. It releases the chemicals we talked about earlier, but it also burns some very negative ones off, as well. Anytime you exercise, it helps to burn off the stress hormones of adrenaline and cortisol, states a source at Harvard University. Having high levels of both of these chemicals is widely attributed to be a leading cause of high anxiety levels. Long Term Benefits of Using Exercise For Anxiety Treatment Not only will exercising help you increase serotonin at the moment, but can increase the amount your body produces of this important chemical. Regular exercise helps improve your appetite, helps you sleep better, and balances your mood more regularly. The more often you exercise , you’ll also reduce your overall levels of adrenaline and cortisol in the body over time. Need Some Inspiration On Where To Start Using Exercise For Anxiety Treatment You don’t have to buy a pricy membership to a gym to begin reaping the benefits of exercise for your mental health. Here are a few ideas to get you started using exercise for anxiety treatment: WalkingYogaPilatesDancingBikingSwimmingRunning Exercising is a great thing to do for your overall health and especially for your mental health and emotional wellbeing. While there will always be a place for anti-anxiety medications including anti-depressants (prescribed for anxiety), for many people exercise is a natural solution that brings lasting and helpful benefits in both the short and long term. To learn more about anxiety treatment click HERE. — I am a Licensed Mental Health Counselor in Hawaii and an Accredited CBT Therapist in the UK with over 15 years of experience. I specialize in Cognitive Behavior Therapy, Anxiety Treatment using CBT, online therapy incorporating exercise and physical movement. I have received advanced specialist training in Cognitive Behavior Therapy and Compassion Focused Therapy. Over the years I have helped many people suffering with Anxiety learn how to manage their thoughts, emotions and behaviors and ultimately feel better using Cognitive Behavior Therapy and physical exercise. Please reach out to my Honolulu or London clinic to set up an Exercise for Anxiety Treatment Test Drive. 

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  • Person receiving online therapy anxiety treatment from their hammock

    Online therapy anxiety treatment has become a tremendous resource for many people creating more choice, accessibility and flexibility.

If anxiety is impacting your quality of life and causing you to buy into negative beliefs about yourself and your capabilities, Cognitive Behavioral Therapy can help you to better understand your thoughts, feelings, and actions and how to manage negative cycles of thinking. 

To schedule a 50-60-minute consultation to find out how I can serve your unique needs, book yourself in for a CBT Test Drive directly with the online booking system. This is a chance for us to meet online  and talk about how therapy can be of help to you.

If you are unable to find an available appointment or have any other questions, please contact me via email