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30-Day Mental Health Challenge | Iowa & Arkansas Center for High Functioning Anxiety | Hayden Finch, PhD

30-Day Mental Health Challenge

Leave a Comment / Anxiety, Burnout, Depression, Imposter Syndrome, Panic Attacks, Purpose & Meaning, Self-Criticism & Perfectionism, Self-Esteem, Stress /

For the next 30 days, join me in trying one new technique or coping skill each day.  By the end of the month, you’ll have experimented with a variety of new strategies to master your mental health, and you’ll have an idea of what works for you, where you need more practice, and what just isn’t a good fit for you.  In this week’s article, discover: What to keep in mind as you start this 30-day challenge – How to make the challenge a success for you – What to do for each of the next 7 days – All the resources and worksheets you need to really dive deep into each day’s strategy Dive in here!

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7 Signs You're Done With Therapy & It's Time to Graduate | Iowa & Arkansas Center for High Functioning Anxiety | Hayden Finch, PhD

7 Signs You’re Done With Therapy & It’s Time to Graduate

Anxiety, Depression, Therapy /

If you’re in therapy (yay!), you can use the strategies on this website to make even more progress.  At some point, though, it’ll be time to graduate from therapy and move on. But how do you know when it’s time? There isn’t an actual “graduation,” and your progress can be so gradual that it’s hard to know when to stop (just like it’s hard to know when to put down the Doritos…). In this week’s article, discover: – 7 signs you’re done with therapy and it’s time to graduate – Things to keep in mind as you decide when to end therapy – Tips on how to maximize the effectiveness of your therapy sessions Dive in here!

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10 Things Your Therapist Is Really Thinking During Session | Iowa & Arkansas Center for High Functioning Anxiety | Hayden Finch, PhD

10 Things Your Therapist Is Really Thinking During Session

Anxiety, Depression, Therapy /

Part of what made my first therapy experience less successful than it could have been was my concern about what my therapist was thinking. Now that I’m a therapist, I have a pretty good idea of what’s going through the mind of a therapist. So, if fear of judgment or rejection is making you nervous about going to therapy or being honest with your therapist, here are 10 things I’m thinking during session as a therapist. In this week’s article, discover: – Whether your therapist is judging you or thinks your decisions are dumb – 10 things your therapist IS thinking about during session – A bunch of things your therapist NEVER thinks – Resources to get started with therapy – Free worksheets to maximize your therapy sessions Dive in here!

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5 Reasons Therapy Didn't Work For Me - A Psychologist's Perspective | Iowa & Arkansas Center for High Functioning Anxiety | Hayden Finch, PhD

5 Reasons Therapy Didn’t Work For Me – A Psychologist’s Perspective

Anxiety, Depression, Therapy /

In my early twenties, before I ever became a therapist, I went to therapy for the first time. And lemme tell you, it was a failure. My “failed” experience with therapy and becoming a psychologist have taught me a lot about what makes therapy work and what makes it not work. In this week’s article, discover: – 5 reasons therapy didn’t work for me (at least at that point in my life) – Mistakes I made as a client in therapy – What you can do differently to make therapy work for you – Resources to maximize your therapy sessions Dive in here!

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10 Ways to Calm, Soothe, and Center Your Mind (without meditating!) | Iowa & Arkansas Center for High Functioning Anxiety | Hayden Finch, PhD

10 Ways to Calm, Soothe, and Center Your Mind (without meditating!)

Anxiety, Panic Attacks, Stress /

When your mind is a restless mess of anxiety or stress, you’ll feel overwhelmed and end up spending much of your time spinning your wheels (remember all those strategies you learned about how to stop self-sabotaging?). To actually move forward in your life, it helps to have a calmer, more peaceful mind. In this week’s article, discover: – 10 proven strategies to calm, soothe, and center your mind (without meditating!) – Examples of how to use each strategy – Resources for putting the strategies into practice Dive in here!

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16 Strategies for Practicing Positive Self-Talk to Boost Self-Esteem and Build Confidence | Iowa & Arkansas Center for High Functioning Anxiety | Hayden Finch, PhD

16 Strategies for Practicing Positive Self-Talk to Boost Self-Esteem and Build Confidence

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

Last week, we discussed why it’s so hard to relax and discovered that difficulty relaxing can be related to problems with self-esteem and confidence. As soon as you slow down, you’re bombarded with self-critical thoughts. One of the greatest weapons against those thoughts is positive self-talk, so today let’s develop some strategies to practice positive self-talk. In this week’s article, discover: – Why positive self-talk is so hard – 16 evidence-based strategies to practice positive self-talk – Examples & resources for practice – What to keep in mind as you start practicing positive self-talk Dive in here!

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I Can't Relax: Here's Why It's So Hard to Relax & Some Tips to Relax When You're Feeling Stressed | Iowa & Arkansas Center for High Functioning Anxiety | Hayden Finch, PhD

I Can’t Relax: Here’s Why It’s So Hard to Relax & Some Tips to Relax When You’re Feeling Stressed

Anxiety, Burnout, Panic Attacks, Stress /

You know when you’re anxious or stressed that you’re “supposed” to relax. But when you slow down and try, your mind keeps running, you feel tense, and you spend the whole time not relaxing. It seems like such a waste. Today, we’ll dive into why it’s so hard to relax, and I’ll give you some tips for relaxing when it’s hard. In this week’s article, discover: – Why it’s so hard to relax – Why you should practice relaxing, even when it’s hard – How to relax when you can’t relax – Free resources loaded with strategies to relax when you’re stressed – What to keep in mind as you get started relaxing Dive in here!

I Can’t Relax: Here’s Why It’s So Hard to Relax & Some Tips to Relax When You’re Feeling Stressed Read More »

When You Always Fear the Worst, Here's What to Do | Iowa & Arkansas Center for High Functioning Anxiety | Hayden Finch, PhD

When You Always Fear the Worst, Here’s What to Do

Anxiety, Imposter Syndrome, Panic Attacks /

Last week, I gave you strategies for organizing your stressful thoughts. Certain thoughts can use some extra TLC, though, because they cause enormous stress, like fearing the worst. Ssome of us have been perfecting worst-case scenario thinking long before the world turned upside down in 2020. Today, let’s develop some strategies for shifting those worst-case scenario thoughts. In this week’s article, discover: – What’s helpful about fearing the worst – Step-by-step how to shift those thoughts – Free resources for changing the way you think – What to keep in mind as you put the steps into practice Dive in here!

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How to Organize Stressful Thoughts | Iowa & Arkansas Center for High Functioning Anxiety | Hayden Finch, PhD

How to Organize Stressful Thoughts in 7 Steps

Anxiety, Blog, Stress /

You know how it feels stressful to walk into your kitchen and see dishes piled up? It’s similarly stressful to be living inside a head that’s cluttered with anxious or stressful thoughts. Our thoughts can become just as disorganized as our physical space, and just like tidying up our house can help us feel relived, learning how to organize our thoughts can provide a similar respite. Here’s a quick 7-step process to tidy up your mind. In this week’s article, discover: – An easy 7-step process to declutter your mind – Strategies for uncovering what your stressful thoughts are – Resources for sorting through and addressing your stressful thoughts Dive in here!

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How to Manage Stress in Two Steps Iowa & Arkansas Center for High Functioning Anxiety | Hayden Finch, PhD

How to Manage Stress in 2 Steps

Anxiety, Blog, Burnout, Depression, Stress /

No matter what type of mental health symptoms you have, more stress = more symptoms. This is true for anxiety (more stress = more anxiety), depression (more stress = more depression), and just about every other mental health condition. So, a big component of managing your mental health in general is to manage stress. “Stress management” can seem like a vague concept, so this week I’m breaking it down into a two-step process to simplify the process. In this week’s article, discover: – How to know if you’re stressed – The two-step process to manage stress – How to put each step into practice – A TON of free resources for putting the two-step process into action Dive in here!

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