https://beachfrontanxiety.com/blog-3-1 daily 0.75 2026-03-28 https://beachfrontanxiety.com/blog-3-1/what-are-values-in-acceptance-and-commitment-therapy-actnbsp monthly 0.5 2026-03-28 https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1774630989569-ZIPGUFI1CQQA6RP87DHR/aged Blog - What are Values in Acceptance and Commitment Therapy (ACT)  Imagine you were to fast-forward time and picture yourself in the future. See if you can call up an image of yourself in old age, perhaps as a 90- or 100-year-old. Next, imagine you are looking back on yourself today. Take a moment to reflect on how your 90-year-old self would love to remember your current-day self acting? What sort of parent, friend, sibling, co-worker, or community member would you want to be? What could you picture that would bring a smile to your old, wisened face, or perhaps a happy tear to your eye? Your answers will give you a good sense of your core values. https://beachfrontanxiety.com/blog-3-1/what-is-ocd-really monthly 0.5 2026-03-27 https://beachfrontanxiety.com/blog-3-1/everything-you-need-to-know-about-stopping-ocd-compulsionsnbsp monthly 0.5 2026-03-27 https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/facbaaf1-7698-497f-9e48-65aeee3b507d/Uncertainty Blog - Everything you need to know about stopping OCD Compulsions  Repeating things Checking (e.g., ovens, doors, pockets; emails) Excessive handwashing/cleaning Reassurance seeking Readjusting Overanalyzing and rumination Suppressing thoughts Avoiding triggering situations Prayer Counting Tapping/moving Replacing negative thoughts with positive ones Hyper focusing https://beachfrontanxiety.com/blog-3-1/detaching-from-intrusive-thoughts monthly 0.5 2026-03-27 https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/a0909e5c-8861-4a1e-aa70-56d45f7e20ef/unsplash-image-cchxPUbFpyw.jpg Blog - Detaching From Intrusive Thoughts Intentionally or unintentionally harming loved ones or vulnerable people (e.g., children) Making a horrible mistake and needing to check to prevent this (e.g., doors locked, oven off, keys in the pocket, etc.) Getting contaminated by germs, toxic substances, or unwanted emotional/psychological states Something in the past ruining the future Never being able to gain certainty about the nature of one's relationships or identity (e.g., sexual orientation, value system, etc) Having an underlying health condition that goes missed Having bodily discomfort (e.g., unbalanced, “not right” feelings, urges) that never goes away and ruins their experience in life Making the wrong choice and having to live with the fallout of this forever Never being able to get an intrusive thought or sensation out of their awareness Being a “bad person” https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1731888561893-SI07S2II97UGFGHA3HXC/unsplash-image-0qpPV5nrhwo.jpg Blog - Detaching From Intrusive Thoughts Mindfulness for OCD and intrusive thoughts can be incredibly effective, as it provides a roadmap for action steps you can take to cut off the oxygen supply to your OCD. Have you ever been to a shark tunnel at an aquarium? It’s a tunnel-shaped room with glass ceilings and walls, giving you a 360 view of all the sharks and fish swimming around you. Cool stuff! When you are overly attached to an intrusive thought, you have been transported from behind the safety of tempered glass at the aquarium and INTO the shark-infested water. You feel as though you are in imminent danger, and you have an overwhelming urge to GET TO SHORE! That might entail swimming as fast as possible to get out of the water. But what happens when you panic and splash around in shark-infested water? That's right, more sharks will come! Now, the good news is that intrusive thoughts and the subsequent anxiety they cause can’t ever really hurt you, but the discomfort is less than ideal, and you may find yourself spending far too much time trying to swim back to shore rather than enjoying your life as it is! https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/4a0bed40-e955-4ade-9245-22359369db51/unsplash-image-uftqFbfWGFY.jpg Blog - Detaching From Intrusive Thoughts Find a relatively quiet spot to sit or lie down. Find the spot in your body where you feel your breath the most strongly. It can be your belly or chest rising and falling, the movement of your shoulders, or the air going in and out of your nostrils. Gently hold your attention on that spot, seeing if you can ride the wave of your breath from one moment to the next. Silently count your breaths up to ten, and then start over. For instance, breathe in (count one), breathe out (count two), breathe in (count three), etc. When you get to ten, start over. Or, if you lost track of your count, start over. Counting is a tool meant to help you maintain awareness. You don’t need to go anywhere or achieve any particular outcome. You WILL get distracted, probably within the first five breaths. Becoming distracted is not a problem; this is a moment to acknowledge OCD hijacked your attention and to gently re-focus on the breath. Start small at first! Even a 2-minute practice can be potent. Try to work your way up to a 15- to 20-minute daily practice. You’ll start noticing the benefits within a few weeks of beginning. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/3b535380-03ef-48d0-8168-e56ba272e77d/unsplash-image-81QkOoPGahY.jpg Blog - Detaching From Intrusive Thoughts - Make it stand out The STOP skill is a nifty little acronym to walk yourself through the essential mindfulness for OCD steps. STOP comes from a powerful form of therapy called DBT (Dialectal Behavior Therapy), which is a heavily mindfulness-infused, skills-based treatment to help people deal with overwhelming emotions. https://beachfrontanxiety.com/blog-3-1/commonmythsaboutbfrbs monthly 0.5 2026-03-27 https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1725408290535-NA290JTHXQWLTHVK2YQ8/unsplash-image-9xQoykpbNxA.jpg Blog - Common Myths of BFRB’s It is true that Trichotillomania is one of the most widely known types of BFRB. This manifestation of BFRB’s includes compulsive hair pulling from different parts of the body. This may include from the scalp, eye-brows, eye lashes, armpits, groin, or any other body part that grows hair. However, there's many other forms and types of BFRBs as well. For example, there's skin picking (also called “excoriation disorder), cheek biting, knuckle cracking, nose picking, nail biting, tongue-chewing, nail biting, and much more. A body-focused repetitive behavior technically includes any sort of obsessional, compulsive, out-of-control grooming behavior that causes some sort of physical damage and/or discomfort to the sufferer. A person diagnosed with a BFRB like trichotillomania or excoriation disorder has typically made many unsuccessful efforts to stop their pulling/picking. It’s also common that the nature of one’s BFRB will likely change over time. For example, a child may struggle with nail biting, which transforms to hair-pulling as a teen, and then skin picking as an adult. Further, individuals may engage in more than one BFRB at the same time (e.g. picking at skin and pulling the hair). Typically, BFRB’s are chronic conditions that ebb and flow over time. Fortunately, there are powerful, science-backed interventions and strategies which can help people get their BFRB to a much better managed place (read on for more info about the ComB approach). https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1725408511621-6EDR2KKPORNRUZHUBOKE/Why+can%27t+you+stop%3F+bfrb+myths Blog - Common Myths of BFRB’s - “Why can't you just stop?” https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1725409114353-CCXXFXK3M0GTTUSLM0GY/unsplash-image-Lurw1nCIkLc.jpg Blog - Common Myths of BFRB’s - Both of these behaviors (the initial pulling and subsequent hair rubbing) likely provide temporary relief and comfort, but they're inadvertently reinforcing the strength of the BFRB in the long term. Their brains are learning “oh, pulling feels good. Let’s send some more urges to pull in order to get that same relief!” Proper treatment helps people identify the present moment factors that are maintaining the symptoms they don't want and will help break those cycles in a strategic, stepwise manner. https://beachfrontanxiety.com/blog-3-1/what-is-pure-o-ocd-and-how-is-it-treated monthly 0.5 2025-06-15 https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1693756271768-UV84DNIPQQ2PS2BBOZOA/image-asset.jpeg Blog - What is “Pure-O” OCD and How is it Treated? In my experience, OCD is one of the most misunderstood psychological conditions. Typically, when people hear the term "OCD," they think of compulsive handwashing, ordering objects, or repeatedly checking the oven. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1693756386060-PR5MY5IKUEL6NPSZT74I/image-asset.jpeg Blog - What is “Pure-O” OCD and How is it Treated? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1693756435304-2BWG3K0UNV5OE7UN28ET/image-asset.jpeg Blog - What is “Pure-O” OCD and How is it Treated? Although it's a misnomer, many of my clients have found the term incredibly helpful. When people are suffering with incredibly disturbing intrusive thoughts or feel stuck in a never-ending hamster wheel of trying to solve unsolvable mental problems, it's far too easy for them to feel broken or weak in some ways. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1693757163698-3U777KF78KJKRQ9D5ZI8/image-asset.jpeg Blog - What is “Pure-O” OCD and How is it Treated? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1693756571242-RY7UCWIN6Q4AGX42WA5G/image-asset.jpeg Blog - What is “Pure-O” OCD and How is it Treated? Mental compulsions, on the other hand, are the mental behaviors we do after an intrusive thought is generated. Mental compulsions are actions, in that you actively cope or respond to the fear or discomfort caused by a scary or unwanted thought. In Exposure and Response Prevention, the gold standard treatment for OCD, you will learn how to differentiate uncontrollable intrusive thoughts from more controllable mental compulsions, and over time your OCD won't be able to help but fade away. https://beachfrontanxiety.com/blog-3-1/why-trying-to-control-anxiety-makes-it-worse monthly 0.5 2026-02-19 https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1691447053194-E765TPU78GYRRNOUOSO7/image-asset.jpeg Blog - Why Controlling Anxiety is a Bad Idea - A classic example is sleep. Have you ever REALLY wanted to fall asleep? Perhaps you had a big day and wanted to be the best (most rested) version of yourself? What typically happens when you want to sleep so badly? Most often, people become stressed about not sleeping, leading them to feel even more awake! https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1691448838157-V62IMGMGYLAX5BI5R9ZW/image-asset.jpeg Blog - Why Controlling Anxiety is a Bad Idea - Motivational or Acceptance Statements: When you find yourself in an anxiety or OCD flare-up, one of the worst things you can do is try to "talk back" by arguing with your anxiety or overanalyzing the situation. It’s essential to have some prepared mental statements that help remind you to act paradoxically – that is, allow anxiety to be, lean into discomfort, and not run away from the fear! https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1691448990304-EL5MG6KW8T4YOS00504L/image-asset.jpeg Blog - Why Controlling Anxiety is a Bad Idea - Self-Compassion: Bringing kindness and warmth to yourself is one of the most helpful things you can do! All too often, people with anxiety or OCD are incredibly self-critical. This paradoxically leads to even more anxiety, as your brain responds to harsh inner talk as though there is a threat (activating the flight-vs-fight mode and generating more anxiety). https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1691449176725-VUF93XYDEYNUYX8YA7UN/image-asset.jpeg Blog - Why Controlling Anxiety is a Bad Idea - Paradoxical Agreement: You can think about anxiety like an annoying lawyer you have to sit next to at a wedding. Picture this: you’re trying to enjoy the celebration, relax, spend time with friends and family. However, the lawyer sitting beside you seems determined to challenge every statement you make. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1691449239704-70UIBMCXMMFGA18NEML3/image-asset.jpeg Blog - Why Controlling Anxiety is a Bad Idea - Mindful Disengagement: Mindful disengagement serves as a powerful tool in defusing from worry and anxiety. Imagine being caught in a cycle of racing thoughts, anticipation, and relentless mental chatter. https://beachfrontanxiety.com/blog-3-1/breaking-the-positive-thinking-myth-unveiling-the-hidden-costs-of-self-talk-on-anxiety-and-ocd monthly 0.5 2026-02-19 https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1689194761001-6QKNKK4LCGJWPD23GX8B/image-asset.jpeg Blog - Breaking the Positive Thinking Myth - 1. Try this quick mental experiment. Close your eyes for 30 seconds and try really, really hard not to think of the phrase "pink elephant." Ready, go! https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1689194921760-M2UAL0DR5XPVIV3EXQDL/image-asset.jpeg Blog - Breaking the Positive Thinking Myth - 2. Anxiety and OCD thrive off uncertainty. They are like uncertainty black holes, and the more you try to fill this hole with affirmations, positive thinking, or prayer, the more your anxiety will demand. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1689195017658-8C6TRJI1G7SPIVUKBT8K/image-asset.jpeg Blog - Breaking the Positive Thinking Myth - 3. People with anxiety and OCD tend to be highly self-critical individuals. When they try to "think positively" or get rid of painful thoughts, they will inevitably fail. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1689195101133-3MRFTNTK70U63IY9OSH5/image-asset.jpeg Blog - Breaking the Positive Thinking Myth - 4. Trying to elicit the feeling of happiness is a trap. While you might feel happy and comforted temporarily after telling yourself that everything will be okay, at some point, that feeling will fade. https://beachfrontanxiety.com/blog-3-1/03bk8nhu2v072lrpp682njjr1o5s5o monthly 0.5 2026-02-19 https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1687153860989-SO4U7SEIF93DPNHY77SN/image-asset.jpeg Blog - Unmasking Anxiety's Tricks - 1. You take your thoughts too seriously. How many thoughts run through your mind every day? Thousands? Tens of thousands? Almost constantly, you are subconsciously choosing which thoughts to listen to and which thoughts to dismiss or ignore. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1687153910391-1ZI2I1R1UMDKIGIR6MYS/image-asset.jpeg Blog - Unmasking Anxiety's Tricks - 2. You take your feelings too seriously: This is a thinking error psychologists call "emotional reasoning", which essentially means that we interpret a situation as dangerous because we feel like it's dangerous. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1687153970777-3GK7IB9WUE25S2AHM67C/image-asset.jpeg Blog - Unmasking Anxiety's Tricks - 3. You allow your mind to ruminate. Ruminating is the nastiest habit that nobody talks about. When we anxiously ruminate, you are essentially trying to solve an unsolvable problem by overanalyzing, reviewing, or replaying. https://beachfrontanxiety.com/blog-3-1/what-really-is-anxiety- monthly 0.5 2026-02-19 https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/baa70e86-0884-44c0-9f6c-cbd9fd241a30/image-asset.jpg Blog - Everything You Need to Know About a Worried Mind - It's important to note that everyone experiences anxiety to some extent as a normal and healthy part of being human. However, when anxiety symptoms start to interfere with daily life or cause significant discomfort, it may indicate an anxiety disorder. Everybody feels anxiety, its a normal, healthy part of being human. When you have an anxiety disorder, however, your symptoms may begin to interfere with aspects of your daily life and/or cause incredible discomfort. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1684985268760-18NS2SNQ450IZ71CL14Q/image-asset.jpeg Blog - Everything You Need to Know About a Worried Mind - If you were to encounter a grizzly bear, you would experience similar sensations to those during a panic attack, as your body responds to a perceived threat in both situations (though the grizzly bear encounter would indeed pose a genuine threat to your life). https://beachfrontanxiety.com/blog-3-1/need-to-know-tips-to-overcome-anxiety monthly 0.5 2026-02-19 https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1685854672418-9MIBG0GPEH87AYB1K46U/image-asset.jpeg Blog - An Anxiety Specialist’s Top 4 Tips - To effectively combat this, a skilled anxiety specialist will equip you with an incredibly powerful tool to disempower the anxiety monster called exposure and response prevention, or ERP for short. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1685854905656-JSLD1OWWIIHR5N1UAS06/image-asset.jpeg Blog - An Anxiety Specialist’s Top 4 Tips - The amygdala, the mind's fight-or-flight center, hijacks the frontal cortex of the brain, which is responsible for rational thinking, and sends messages of doom, gloom, and everything in between. To break the cycle of anxiety, effective therapy will involve identifying and changing negative thinking patterns that contribute to your anxiety symptoms. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1685855040223-QLEXN21COFEJDXZ28EL4/image-asset.jpeg Blog - An Anxiety Specialist’s Top 4 Tips - Mindfulness-based techniques can be powerful tools in your anxiety-fighting arsenal by helping you center yourself and prevent getting caught in worry spirals. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1685855200823-IJXBSCPHEM1DG6GVJ81E/image-asset.jpeg Blog - An Anxiety Specialist’s Top 4 Tips - By learning to speak to ourselves with gentleness, kindness, and compassion, we can teach our brain that we are indeed safe and create space to respond wisely to anxiety. Another benefit of self-kindness is that when we learn to love ourselves more fully, we generally feel more connected to others as well. https://beachfrontanxiety.com/blog-3-1/category/OCD monthly 0.5 https://beachfrontanxiety.com/blog-3-1/category/ERP monthly 0.5 https://beachfrontanxiety.com/blog-3-1/category/ACT monthly 0.5 https://beachfrontanxiety.com/blog-3-1/category/CBT monthly 0.5 https://beachfrontanxiety.com/blog-3-1/category/Anxiety monthly 0.5 https://beachfrontanxiety.com/blog-3-1/category/BFRB monthly 0.5 https://beachfrontanxiety.com/blog-3-1/category/Mindfulness monthly 0.5 https://beachfrontanxiety.com/blog-3-1/tag/OCD monthly 0.5 https://beachfrontanxiety.com/home daily 1.0 2026-03-20 https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/32c7ae0a-5f85-4b49-8d10-05c25b824e5e/Beachfront+Waiting+room https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/9b7ad09c-f38f-4283-92c6-2949155151cb/Picture+of+a+chair https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1659240746274-S1K0ESY4664XAZZ0RZXC/Picture+of+a+wave https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/49d6dad6-88c9-438b-bee4-a58f6bf26c04/Picture+of+a+tree https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/cbb76561-7b8c-42da-b8e9-c2d4ad6b206c/Picture+of+a+brain https://beachfrontanxiety.com/contact daily 0.75 2025-09-21 https://images.squarespace-cdn.com/content/v1/5ede5d5c4e1eb54d74680dd4/1591890351443-9BFPVD8JAZDMEYXJNIIQ/image-asset.jpeg Contact - “I reached out to him to get more information and he responded quickly and set up a phone call with me that next day. From the beginning it was clear that he was dedicated to his patients.” — L.V. FORMER BEACHFRONT CLIENT https://beachfrontanxiety.com/about1 daily 0.75 2026-03-19 https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/32c7ae0a-5f85-4b49-8d10-05c25b824e5e/IMG_8349.jpg https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/22c6485c-4778-484a-b32f-2737ed009461/Compass https://beachfrontanxiety.com/areas-of-specialization daily 0.75 2023-03-12 https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/fc717b00-2033-43ae-aaf7-796232643d70/image-asset.jpg Areas of Specialization hand-drawn armchair icon https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/49d6dad6-88c9-438b-bee4-a58f6bf26c04/tree2.jpg Areas of Specialization - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1659212541835-D50W6VT9NSBKX03MIF3U/lotus2.png Areas of Specialization hand-drawn aim target icon https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/1659212507145-SN0EG9YE93HBHGH9D53I/wave2.png Areas of Specialization hand-drawn empty pill bottle icon https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/cbb76561-7b8c-42da-b8e9-c2d4ad6b206c/anatomy2.jpg Areas of Specialization hand-drawn simplified needles in back acupuncture icon https://images.squarespace-cdn.com/content/v1/61ec637addcf48329cfe2009/a7c1e92e-d5f1-4d4e-b059-f09f6b67b73a/mountains.jpg Areas of Specialization - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ede5d5c4e1eb54d74680dd4/1591890351443-9BFPVD8JAZDMEYXJNIIQ/image-asset.jpeg Areas of Specialization - “I reached out to him to get more information and he responded quickly and set up a phone call with me that next day. From the beginning it was clear that he was dedicated to his patients.” — L.V. 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