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The Hidden Dangers of Repressing Anxiety: Why Bottling Up Your Worries Could Make Things Worse

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • Feb 7

Repressing anxiety may seem like an easy way to cope, but it often leads to intensified feelings and can manifest as physical or emotional distress. The dangers of repressing anxiety lie in the cycle of avoidance, which makes the anxiety more overwhelming and difficult to manage over time.

The Hidden Dangers of Repressing Anxiety: Why Bottling Up Your Worries Could Make Things Worse

Anxiety is a natural, and sometimes even helpful, emotion that alerts us to potential threats. However, when anxiety becomes a constant companion, it can feel overwhelming and exhausting. Many people try to avoid or repress these anxious feelings, thinking that if they ignore the problem, it will eventually go away. However, this approach often backfires, leading to heightened anxiety and even more distress in the long run.


The Repercussions of Repressing Anxiety


Repressing anxiety might seem like a logical solution. After all, if you ignore it, it can't hurt you, right? Wrong. When you push your anxiety down, you're not allowing yourself to process it. Anxiety thrives on avoidance. By refusing to confront it, you are likely to create a cycle of growing tension. The more you repress, the more your body and mind try to express it in unhealthy ways, whether through physical symptoms like headaches, muscle tension, or digestive issues, or through emotional outbursts and panic attacks.


Ignoring anxiety may lead to a temporary reduction in discomfort, but this "solution" comes at a cost. Over time, your anxiety can become more intense, uncontrollable, and harder to manage. In fact, suppression often strengthens the anxious thoughts and feelings, making it more difficult to address the root causes.



What To Do When Extreme Anxiety Hits


When anxiety hits hard, it can be difficult to know what to do. Your heart races, your breath becomes shallow, and your mind spins with endless worries. The first thing to remember is that anxiety is a natural response to stress. It's okay to experience it, but it's how you respond that matters.


1. Ground Yourself: Start by focusing on your breath. Engage in deep, slow breathing—inhale for a count of four, hold for four, and exhale for four. This can help calm the nervous system and bring your attention back to the present moment.


2. Challenge Your Thoughts: Recognize that your anxious thoughts may not always be based in reality. Ask yourself, "What evidence do I have for this thought? What are the facts?" Reframing your thoughts can help reduce the intensity of your anxiety.


3. Take a Break: Give yourself permission to step away from the situation, if possible. Find a quiet space, go for a walk, or engage in an activity you enjoy. Physical movement can help release pent-up tension and reset your emotions.


4. Reach Out for Support: Talking to someone you trust can be incredibly soothing. Sometimes, just expressing what you're feeling can provide a sense of relief. Whether it's a friend, a family member, or a mental health professional, connecting with others can help you feel less isolated.


Daily Self-Care for Anxiety


The key to managing anxiety is not just what you do when it hits; it's also about building habits that support your mental health every day. Self-care is crucial for maintaining balance and reducing the likelihood of overwhelming anxiety.


1. Exercise Regularly: Physical activity releases endorphins, which are the body's natural mood boosters. Exercise can be a great way to combat anxiety and improve overall well-being. Whether it's yoga, running, or simply going for a walk, make movement part of your daily routine.


2. Sleep Well: Anxiety can thrive on poor sleep. Establishing a healthy sleep routine is vital for mental health. Aim for 7-9 hours of quality sleep each night, and create a relaxing bedtime ritual to signal your body it's time to wind down.


3. Practice Mindfulness: Incorporating mindfulness practices into your day can help you stay grounded and reduce anxiety. Try meditating for 5-10 minutes a day, practice deep breathing, or simply be present in the moment by focusing on your senses.


4. Nourish Your Body: Eating a balanced, nutritious diet is vital for mental health. Certain foods can help stabilize your mood and energy levels, while processed foods, caffeine, and sugar may trigger anxiety symptoms. Make an effort to eat a variety of whole, healthy foods that support your body and mind.


5. Set Boundaries: Stress and burnout can exacerbate anxiety. It's important to set boundaries in your personal and professional life. Saying "no" when necessary, taking breaks, and prioritizing self-care can help prevent anxiety from taking over your life.


The Takeaway


Anxiety doesn't have to control your life. By facing it head-on, challenging irrational thoughts, and integrating self-care habits, you can break the cycle of repression and create healthier ways to manage anxiety. So, the question remains: Are you ready to stop suppressing your anxiety and start taking control of your mental health?


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Pica: The Unseen Struggle – Understanding the Urge to Eat Non-Food Objects

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • Feb 6

Understanding the urge to eat non-food objects is crucial in recognizing pica as a complex psychological disorder rather than just an odd habit. By exploring the underlying causes of this behavior, we can develop more effective strategies to help individuals manage and overcome these dangerous urges.

Pica: The Unseen Struggle – Understanding the Urge to Eat Non-Food Objects

Have you ever been curious about the strange, often perplexing behavior of eating things that aren’t food? For many, this question may seem odd, even unsettling. But for people living with pica, it’s a daily reality. Pica is a psychological disorder where an individual compulsively eats non-nutritive substances, such as dirt, clay, chalk, hair, or even paint. While it might seem unusual or even gross, pica is far from a quirky habit—it’s a complex condition that can have serious health implications and is deeply tied to underlying mental health and medical issues.


What is Pica?


Pica is classified as an eating disorder, but it doesn’t fit neatly into the traditional mold of other eating disorders like anorexia or bulimia. The defining characteristic of pica is the consumption of non-food substances that don’t provide nutritional value. While it can occur in people of all ages, it is particularly common in children, pregnant women, and individuals with developmental disabilities or mental health conditions.


What Causes Pica?


Pica is not caused by a simple craving or desire. It’s an act rooted in complex physical and psychological factors.


  1. Nutritional Deficiencies: A lack of essential nutrients—such as iron, zinc, or calcium—can sometimes trigger pica. People with deficiencies may crave non-food substances like dirt or clay, as these items may provide minerals or comfort, albeit without fulfilling the body’s actual nutritional needs.


  2. Mental Health Disorders: Pica can be linked to certain mental health conditions, including obsessive-compulsive disorder (OCD), schizophrenia, autism spectrum disorders, and intellectual disabilities. For those individuals, the compulsion to consume non-food items may be driven by anxiety, stress, or the need for self-soothing.


  3. Pregnancy: Pregnant women sometimes experience a form of pica called “pregnancy pica,” often driven by hormonal changes or deficiencies. In some cases, women may crave substances like ice, laundry starch, or even chalk, as their bodies seek out nutrients they might be lacking.


  4. Cultural or Environmental Factors: In certain cultures, consuming non-food substances like clay or soil is seen as a traditional practice or ritual, especially in specific geographical regions. Though rare, this cultural practice can sometimes develop into a form of pica if it continues beyond the context of tradition.


  5. Sensory Needs: For some, pica is a way to fulfill sensory needs. These individuals may be drawn to textures, smells, or tastes of non-food items. This is particularly common among children or those with sensory processing issues.


The Health Risks of Pica


While pica might seem harmless on the surface, it can be incredibly dangerous. Eating non-food objects can lead to serious health problems, including:


  • Poisoning: Some substances—such as paint or lead—are toxic and can cause poisoning or long-term health damage.

  • Intestinal Blockages or Damage: Consuming sharp objects, like glass or metal, can cause life-threatening blockages, tears, or perforations in the gastrointestinal system.

  • Dental Issues: Chewing on hard non-food items can lead to broken teeth or other oral health issues.

  • Infections: Eating dirt or contaminated materials can introduce harmful bacteria or parasites into the body.


How to Help Someone with Pica


Pica is not a condition that can be simply “fixed” with willpower alone. It requires compassionate intervention and understanding. Here are some ways to help those struggling with pica:


  1. Seek Professional Help: A doctor or mental health professional can provide a proper diagnosis and develop a treatment plan that addresses the underlying causes of pica. Therapy, especially cognitive-behavioral therapy (CBT), can help individuals understand and manage their compulsive behaviors.


  2. Nutritional Counseling: If pica is caused by nutrient deficiencies, working with a nutritionist can help ensure the individual is receiving adequate nutrition. Supplementing the diet with the necessary vitamins and minerals can sometimes reduce the urges to consume non-food items.


  3. Behavioral Interventions: For children or those with developmental disabilities, behavioral therapy can be effective in teaching alternative coping strategies. By using reinforcement techniques, therapists can help replace pica with safer behaviors.


  4. Create a Safe Environment: For individuals with pica, it’s essential to remove non-food items from their immediate environment. This reduces the temptation and minimizes potential harm. For example, securing household cleaning supplies and keeping small objects out of reach can help prevent dangerous ingestion.


  5. Support and Education: For caregivers, educating themselves about pica and its underlying causes is crucial. Offering emotional support and creating a non-judgmental space for the individual can make it easier for them to seek help and improve over time.


In Conclusion


Pica may seem like an obscure disorder, but its impact is real and potentially life-threatening. It’s a reminder that our behaviors are often driven by deeper emotional, psychological, and physical factors. Whether caused by nutritional imbalances, mental health conditions, or sensory needs, it’s important to approach pica with empathy and proper care.


What steps can we take to better understand and support those struggling with this hidden condition, and how can we create a more compassionate approach to mental health disorders that might not always be so obvious?


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Breaking Free: Mindy's Brave Journey from Eating Disorder to Empowerment

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • Feb 5

Note: This content is fictional and created with the intention to inspire, uplift, and support you on your mental health journey. If it feels discouraging, please feel free to disregard it—your well-being is always the priority.

Breaking Free: Mindy's Brave Journey from Eating Disorder to Empowerment

Have you ever felt trapped in a battle with your own mind, constantly at war with the reflection in the mirror or the number on the scale? Mindy knows that struggle all too well. Her story is one of pain, resilience, and, ultimately, hope—a powerful reminder that healing from an eating disorder is possible, even when it feels like there’s no way out.


Mindy’s journey began in her teenage years. Like many, she grew up in a world that praised thinness and perfection, bombarding her with messages about how she should look, how she should act, and what she should eat. It wasn’t long before these external pressures morphed into internal ones, and Mindy’s relationship with food became fraught with obsession and fear. What began as a simple desire to lose a few pounds quickly spiraled into a full-blown eating disorder.


“The thought of food consumed every day—how much I should eat, how much I shouldn't, how to burn it off, and what I would look like after. It felt like my entire existence revolved around my weight,” Mindy shares. “I didn’t realize it at the time, but I was slowly losing myself to the disorder.”


For years, Mindy lived in a cycle of restriction, bingeing, and guilt. She pushed away friends and family, and as her body grew more frail, so did her spirit. The eating disorder wasn't just about food—it was about control, perfection, and an attempt to feel worthy in a world that made her feel invisible.


The Turning Point: When Enough Was Enough


One of the hardest things about recovery is the decision to ask for help. For Mindy, that moment came when she realized that the disorder wasn’t just affecting her body—it was stealing her life. “I reached a point where I realized that if I didn’t change, I might not survive this,” she says. “I was tired of feeling disconnected from myself. I wanted to reclaim my life.”


It wasn’t easy. The first step was admitting she needed support, which meant confronting her fears and insecurities head-on. “I didn’t want to gain weight, I didn’t want to give up control, and I didn’t want to feel out of control. But something inside me knew I had to take that step. I started seeing a therapist and working with a dietitian—people who understood my struggles and could help me navigate them without judgment.”



The Road to Recovery: Learning to Trust Again


Recovery wasn’t linear. There were setbacks and moments of doubt, but Mindy took it one day at a time. Therapy, particularly cognitive-behavioral therapy (CBT), helped her to challenge the distorted thoughts she had about food, weight, and herself. She learned that food wasn’t the enemy, and that it was okay to nourish her body without guilt. The dietitian worked with her to develop a healthier relationship with food, focusing on intuitive eating instead of restriction.


A breakthrough moment for Mindy came when she realized that recovery wasn’t just about the food—it was about reclaiming her self-worth. “I had to stop seeing myself through the lens of my disorder. I had to learn that I was valuable and worthy just as I was. That was one of the hardest things to accept, but it was also the most freeing.”


The Support System: Strength in Vulnerability


A crucial part of Mindy’s journey was learning to ask for and accept support from the people who loved her. For years, she kept her eating disorder a secret, afraid of being judged or misunderstood. But as she began to open up, Mindy discovered that sharing her struggles with others was empowering—not just for her, but for the people around her.


“Recovery is not something you do alone,” she emphasizes. “It’s okay to lean on people. There’s strength in vulnerability. I learned that opening up to my family and friends made me feel less isolated and more supported. They could see things that I couldn’t—things I couldn’t see because I was so lost in my own head.”


Rediscovering Life Beyond the Mirror


Today, Mindy’s life looks very different. She has a healthier relationship with food, and while she still has moments of doubt, she now has the tools to manage them. But perhaps the most significant change is the way she sees herself.


“I don’t define myself by my body anymore,” she says. “I’ve learned to enjoy the things I used to love—being active, traveling, spending time with my family—without being consumed by food or weight. I’m reclaiming my life, not just my body.”


Mindy’s journey is far from over, but the path she’s on is one of healing, self-love, and acceptance. Her story is a testament to the power of perseverance and the importance of asking for help when you need it. If you or someone you know is struggling with an eating disorder, remember that recovery is possible—and it begins with one brave step.


Have you ever taken the first step toward healing, no matter how small it seemed? What would it look like to take that step today?


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