By Dr. Andrea Zorbas, Psy.D.

There is a stat from a 2005 study by psychologist Thomas Borkovec that has made its way around the internet for a reason. When researchers tracked the worries of people with generalized anxiety, around 85% of what they were anxious about either never happened or turned out better than they expected. The number is imperfect, the methodology was specific, but the spirit of the finding lands for almost everyone who reads it. Most of what we worry about never actually comes true.

And yet the worrying continues. The mind keeps generating scenarios, rehearsing arguments, replaying conversations, and forecasting outcomes that almost never arrive. If you have spent a sleepless night turning something over in your head only to wake up and find the problem dissolved in daylight, you already know what overthinking costs you. The strange part is that it feels like you are doing something useful. It feels like preparation, like problem solving, like care.

This article is about why that feeling is a trick, what overthinking actually is at a nervous system level, and a practice you can start using today to step out of the spiral. It is written for the person who has tried to "just stop" and found that the instruction is useless without a method.

Why overthinking feels productive but isn't

The brain is not built to make you happy. It is built to keep you alive. Its threat detection system is older, faster, and stronger than its reasoning system, which means it would rather waste energy on a hundred false alarms than miss the one real danger. That is a useful design when the threats are physical and immediate. It is much less useful when the threat is an email you have not sent yet or a conversation you might have to have next week.

In my work with clients, I often see overthinking dressed up as responsibility. People tell me they are being careful, being thorough, weighing their options. What I notice is that the thinking has stopped generating new information. The same three or four thoughts cycle through, sometimes for hours. That is not problem solving. That is rumination, and rumination is one of the most reliable predictors of both anxiety and depression in the clinical literature.

The cost is not just the time you lose. Your nervous system cannot tell the difference between a real threat and an imagined one. The cortisol release, the elevated heart rate, the muscle tension, the disrupted sleep, these all happen whether the scenario you are rehearsing is actually unfolding or not. You end up living through every disaster twice. Once in your head, and then maybe never in real life at all.

What overthinking actually is

Overthinking is often confused with thinking, which is part of why it is so hard to interrupt. There is a real distinction worth making. Productive thinking leads somewhere. It generates new information, considers options you had not yet weighed, and resolves into a decision or a clearer view of the problem. Overthinking does none of that. It revisits material the brain already has, often with no new input, and exits at the same place it entered.

Clinicians sometimes describe two flavors of this pattern. The first is worry, which is future-oriented and tries to anticipate threats. The second is rumination, which is past-oriented and tries to make sense of things that have already happened. Both share the same underlying mechanism: a brain that has confused mental rehearsal with safety.

It helps to think of overthinking less as a thinking problem and more as a regulation problem. The mind is producing thoughts the way a body produces sweat in heat. The goal is not to argue with the thoughts or convince yourself that the worst case will not happen. The goal is to lower the system temperature so the thoughts have somewhere to settle.

How to stop overthinking: a step-by-step practice

What follows is a three-step practice I use with clients who get caught in overthinking spirals. It is short on purpose. The whole sequence takes about two minutes once you have practiced it a few times. The point is not to fix the thought. The point is to change your relationship to it.

1. Notice and name. The first move is to catch yourself in the act. This sounds obvious, but most people are deep into a spiral before they realize they are spiraling. Try naming it out loud or in your head. Something like I am doing the overthinking thing again or this is rumination, not problem solving. The naming creates a small gap between you and the thought. In cognitive behavioral therapy this is sometimes called defusion, and the research on it is solid. You do not have to believe the thought less. You just have to recognize that it is a thought.

2. Check what your body is doing. Once you have named the spiral, drop your attention to your body for thirty seconds. Notice your jaw, your shoulders, your breath. Overthinking almost always shows up physically before you catch it cognitively. The body is often a faster signal than the mind. If your shoulders are at your ears and your breath is shallow, your nervous system is doing the work the thoughts are pretending to do. Slowing your exhale, lengthening it past your inhale, is the most reliable way to interrupt that physiological pattern.

3. Choose one small action. Overthinking thrives on motionlessness. Pick the smallest possible action that moves you forward, even by an inch. Send the one-line email. Make the appointment. Step outside for two minutes. Put on different music. The action does not have to solve the problem you are overthinking. It just has to be real, and in the present, and unrelated to the spiral. Action is what tells your nervous system the threat has passed.

When overthinking feels impossible to stop

There is a version of overthinking that does not respond to a three-step practice, and it is important to say so. If you have an anxiety disorder, especially generalized anxiety or OCD, the mechanism in your brain is doing more than what I have described above. The intrusive nature of the thoughts is stronger, the sense of urgency around them is harder to override, and willpower alone will not close the loop. The same is true for people with trauma histories whose hypervigilance is not a habit but a survival adaptation that was once necessary.

In those cases the practice still helps, but it is not enough on its own. What I tell clients in this position is that the goal is not to win against the thoughts but to widen your window of tolerance, meaning the range of internal experience you can hold without going into fight, flight, or freeze. That is therapy work, often with somatic and cognitive components, and it takes time. If the spiral is happening daily, if it is interfering with your sleep or your relationships, if you find yourself avoiding situations to avoid the thinking that comes with them, the right move is not to push harder on the practice. The right move is to talk to a clinician.

Building a different relationship with your thoughts over time

Your thoughts are not predictions. This is the single most useful frame I can offer. The brain generates thousands of thoughts a day, many of them catastrophic, most of them wrong. Treating each one as data is exhausting and inaccurate. Treating them as weather, as something that arises and passes without requiring action, takes practice but it changes everything.

Repetition matters more than intensity. The clients who get the best results from this work are not the ones who do it perfectly. They are the ones who do it often. Naming the spiral five times a day for a month creates new patterning in a way that one heroic effort never will.

Compassion is part of the method, not a bonus. People who overthink tend to be hard on themselves for overthinking, which produces more overthinking. The pattern is self-sustaining unless you interrupt it with something gentler. Speaking to yourself the way you would speak to a friend who was struggling is not soft. It is the actual mechanism by which the spiral loses its fuel.

Working with a therapist

If overthinking is shaping your days, your sleep, or your sense of what is possible, you do not have to figure it out alone. The patterns that drive rumination are deeply learned, often early, and they tend to respond well to focused clinical work. You can work with an anxiety therapist at Therapy Now SF for support that goes beyond what an article can give you. Free initial consultations are available.

Dr. Andrea Zorbas, Psy.D. | Licensed Clinical Psychologist | Founder & Clinical Director, Therapy Now SF

Dr. Zorbas is a licensed clinical psychologist (Psy.D.) and the founder of Therapy Now SF, a group practice in San Francisco, California specializing in anxiety, work stress, relationship challenges, and emotional regulation. She works primarily with professional adults navigating the intersection of career demands and mental health. Her clinical approach is grounded in cognitive behavioral therapy (CBT), mindfulness-based techniques, and evidence-based emotional regulation strategies.

Therapy Now SF is located at 582 Market St., Suite 1203, San Francisco, CA 94104.

By Dr. Andrea Zorbas, Psy.D.

If your Sunday afternoon comes with a wave of dread, a tight chest, a creeping pull toward your phone or another glass of wine, you are not broken and you are not alone. People call it the Sunday scaries. The internet treats it like a quirky weekly inconvenience, something to joke about and power through. Most people do exactly that. They distract themselves Sunday night, white-knuckle Monday morning, and start the cycle over the next weekend.

What almost no one talks about is what Sunday night anxiety actually is, or why your body keeps generating it week after week even when you have technically done nothing wrong. The dread is not random and it is not a personality flaw. It is information. And when you learn to read it instead of numb it, it tends to point somewhere useful.

This article walks through what the Sunday scaries actually mean from a clinical perspective, why the standard advice to relax and unwind tends to backfire, what your nervous system is actually doing on a Sunday evening, and what changes when you stop treating the signal as the enemy.

Why Trying to Relax on Sunday Backfires

The common advice for sunday night anxiety is some version of self-care. Take a bath. Light a candle. Plan something nice for Monday morning. Get to bed early. None of this is bad advice in isolation, but for a lot of people it does not work, and there is a specific reason why.

When your body is bracing for something it does not want to do, calming inputs do not undo the brace. They sit on top of it. You can light the candle and still feel the knot in your stomach. You can get into bed early and still lie there with your mind racing about Monday. The relaxation techniques are not failing you. They are aimed at the wrong layer of the problem.

The Sunday scaries are an anticipatory stress response. Your nervous system is doing exactly what it evolved to do, which is prepare you for a known stressor before it arrives. The dread is your body saying, I know what is coming and I have feelings about it. You cannot bubble-bath your way out of an accurate forecast.

What the Sunday Scaries Actually Mean

Sunday scaries meaning, in plain clinical terms, is anticipatory anxiety tied to a recurring stressor. The stressor is usually some combination of your job, your role at work, your relationship with your boss or coworkers, your commute, or the version of yourself you have to be from Monday through Friday. The Sunday timing is not magic. It is the moment when the buffer of the weekend gets thin enough that the upcoming week comes back into focus.

In my work with clients, the people most prone to the Sunday scaries tend to share a pattern. They are high-functioning, they override their own signals during the workweek, and they spend Saturday in a kind of recovery fog. By Sunday afternoon, the recovery has run its course and the anticipation begins. The dread is not appearing out of nowhere. It is the same stress that has been there all week, finally getting room to be felt because there is nothing left to distract from it.

This is an important reframe. The Sunday scaries are not a separate problem you only have on Sunday. They are the rest of the week becoming visible. Whatever you have been pushing down from Monday to Friday tends to surface on the back end of the weekend, when the override finally drops.

How to Listen to Sunday Night Anxiety: A Step-by-Step Practice

The goal is not to make the dread go away. The goal is to find out what it is pointing at. Here is a practice you can run on a Sunday afternoon, ideally before the dread peaks.

1. Locate the feeling in your body. Sit somewhere quiet for two minutes and ask where you feel the Sunday scaries physically. Chest, stomach, throat, shoulders, jaw. Naming the location is not a relaxation technique. It is the difference between being chased by the feeling and being able to look at it.

2. Ask what the body is anticipating. Not in the abstract. Specifically. What about tomorrow is my body bracing for? A meeting. A person. A workload. A decision you have been avoiding. The first answer is usually surface level. Ask twice. The second or third answer is usually closer to the real thing.

3. Write down what you find without trying to solve it yet. This is the step people skip and it is the most important one. The goal here is data, not action. You are not making a plan. You are letting the signal come into focus so you can decide what to do with it later. Five sentences in a notes app is enough.

Most people will not love what they find. That is exactly why the practice works. The Sunday scaries are uncomfortable because they are usually pointing at something you have been declining to look at.

When Listening to the Dread Feels Impossible

There is a real version of this where listening is not the right first move. If you are running on very little sleep, if you are in active burnout, if you are managing a trauma response, or if the dread is so intense it tips into panic, sitting with the feeling can flood you instead of inform you. I see this distinction matter a lot clinically. Avoidance and overwhelm look similar from the outside but they need different responses.

If your nervous system is dysregulated to that degree, you stabilize first and listen second. That can look like getting more sleep for a week. Taking something physical off your plate, even temporarily. Eating a real dinner instead of grazing. Getting outside on Sunday afternoon before the dread sets in. These are not avoidance. They are widening the window of tolerance so you can actually receive the information when you do sit down to listen.

The distinction to watch for is whether you are stabilizing or numbing. Stabilizing is short-term, intentional, and leaves you more able to look at the harder question afterward. Numbing is open-ended, automatic, and tends to leave the signal exactly where it was so it can come back next Sunday.

Building a Different Relationship with Sunday Over Time

The dread is a messenger, not a verdict. The goal is not to eliminate sunday night anxiety. The goal is to develop a relationship with it where it can deliver its message and then move on. Some weeks the message will be small. A boundary you need to set on Monday. A conversation that has been waiting. A piece of work you have been avoiding for no good reason.

Some weeks the message will be bigger. A role that no longer fits. A workload that is not sustainable. A career path you have outgrown. These are harder to act on, but they do not get easier by burying them. They tend to get louder. The Sunday scaries are often the first place a bigger truth shows up before the rest of life catches on.

Listening is a skill, not a personality trait. People who are good at this are not less stressed than everyone else. They have practiced treating their own signals as worth taking seriously. The first few Sundays you try this it will feel awkward and you will probably want to abandon it for a glass of wine. That is normal. The shift is gradual. You are training yourself to receive information from your own body that you have been ignoring for years.

When to Get Help

If the Sunday scaries have been with you for months, if they have started bleeding into Saturday or into the workweek itself, if they are interfering with sleep or showing up as physical symptoms, that is a useful sign to bring someone else in. Anticipatory anxiety that has become chronic tends to need more than a private journaling practice to shift.

The therapists at Therapy Now SF work with professionals navigating exactly this terrain, the intersection of work stress, anxiety, and the question of whether the life you are living actually fits. We offer a free initial consult to see if we are the right match. The dread has been trying to tell you something for a while. You do not have to figure out what it is alone.

Dr. Andrea Zorbas, Psy.D. | Licensed Clinical Psychologist | Founder & Clinical Director, Therapy Now SF

Dr. Zorbas is a licensed clinical psychologist (Psy.D.) and the founder of Therapy Now SF, a group practice in San Francisco, California specializing in anxiety, work stress, relationship challenges, and emotional regulation. She works primarily with professional adults navigating the intersection of career demands and mental health. Her clinical approach is grounded in cognitive behavioral therapy (CBT), mindfulness-based techniques, and evidence-based emotional regulation strategies.

Therapy Now SF is located at 582 Market St., Suite 1203, San Francisco, CA 94104.

By Dr. Andrea Zorbas, Psy.D. – Licensed Clinical Psychologist, Therapy Now SF

Most of what people think emotional maturity means is wrong. The version you hear about sounds like having it all together, staying calm under pressure, never losing your temper, not letting things get to you. That's not maturity. That's a performance, and often it's a performance covering up something else entirely.

The people I see in therapy who are actually doing the work of emotional maturity don't look that way from the outside. They feel things intensely. They get frustrated. They say the wrong thing sometimes. What makes them different is what happens next.

This post walks through what emotional immaturity actually looks like in adults, what the mature version of the same situation looks like instead, and how you start closing the gap.

Why the common picture of maturity backfires

When people aim for the polished version of emotional maturity, they end up suppressing instead of integrating. They train themselves not to react, which is not the same as learning to respond. Over time this creates a brittle calm. Things look fine until they don't, and then the reaction is bigger than the situation called for.

Nervous system research gives us a useful frame here. The goal of a regulated adult is not a flat line. It's a wide window of tolerance, meaning you can feel a lot without getting knocked out of your functioning. In my work with clients, I often see that the people most invested in looking mature are the ones with the narrowest windows. They've spent years training themselves out of feelings rather than learning to move through them.

The signs below describe what emotional immaturity tends to look like in adults, not because these people are childish, but because the patterns developed before they had better tools and never got updated.

Signs of emotional immaturity in adults

The pattern shows up in three places: how someone handles being wrong, how they handle conflict, and how they handle discomfort.

With accountability. An emotionally immature adult, when called out on something, will defend, deflect, or redirect. They'll explain why it wasn't their fault. They'll point out what the other person did first. They'll reframe the whole situation so that they come out looking reasonable. The underlying message is that being wrong feels too threatening to sit with.

With conflict. Immaturity in conflict tends to show up as either shutdown or escalation. The shutdown version goes quiet, disappears, says "I'm fine" when they're clearly not, and comes back days later pretending nothing happened. The escalation version gets louder, brings in unrelated grievances, and makes the conversation too painful for the other person to keep having. Both move the discomfort elsewhere rather than staying in it.

With hard feelings. A person who hasn't developed emotional maturity treats feelings like problems to be solved. They numb with food, scrolling, substances, or overwork. They fix by immediately doing something. They run, sometimes literally, by booking another trip or starting another project. The feeling gets outsourced to behavior rather than being felt through.

None of this makes someone a bad person. These are strategies that probably worked at some earlier point in their life. The problem is they keep running long after the situation that made them necessary.

What emotional maturity actually looks like

The mature version of each of those situations is quieter than people expect.

Accountability sounds like honesty. You did the thing. You own it. You don't turn it back on the other person. You don't launch into a long explanation of why it happened. You say yes, I did that, and here's what I'm going to do differently. The whole thing can take a sentence.

Conflict looks like staying. You don't shut down. You don't explode. You stay in the conversation even when it's uncomfortable, and you let the other person stay in it with you. This is harder than it sounds. It requires tolerating the feeling that something between you is unresolved for the minutes or hours it takes to work through.

Discomfort looks like sitting with. You feel what you feel without needing it to go away immediately. You can be sad without fixing it. You can be angry without discharging it at someone. You can be uncertain without collapsing into a decision just to end the tension. The capacity to hold a feeling without acting on it is probably the most useful one a person can develop.

These are not personality traits. They're practices, and the people who seem best at them usually had to learn them deliberately.

How to become more emotionally mature

1. Slow the gap between feeling and reaction. The most immediate change you can make is lengthening the pause. When something lands hard, give yourself more time before you respond. Not forever. Ten seconds, a breath, a walk around the block. The goal is to respond from a regulated place rather than a reactive one.

2. Name what's actually happening. Emotional maturity depends on emotional specificity. "I'm stressed" is vague. "I'm disappointed and also embarrassed" is usable. Affect labeling, the simple act of naming what you feel, has been shown to reduce the intensity of the emotion. Get specific.

3. Let yourself be wrong out loud. This is the one people resist most. The willingness to say yes, I did that, without the defense, without the explanation, is what accountability actually looks like. Practice it in low-stakes places first. It gets easier.

When this feels impossible

If you grew up in an environment where mistakes got you punished, or where feelings weren't welcome, or where conflict meant someone exploded or disappeared, then none of this is going to feel natural. Your nervous system learned long ago that staying in the uncomfortable moment was not safe. I often tell clients that what looks like immaturity in their adult relationships is usually a very smart kid's survival strategy that nobody told them to retire.

This is where therapy matters. You don't get out of these patterns by reading about them. You get out by practicing the other version in a relationship that stays steady while you do.

Building emotional maturity over time

Progress is not linear. You'll have weeks where you handle something hard with grace and weeks where you react exactly the way you didn't want to. Both are part of it.

The goal is range, not control. Emotional maturity isn't about feeling less. It's about being able to feel more without it running the show. The range widens with practice.

The people around you are practicing too. Relationships mature when both people are willing to stay in the hard conversation. Your growth changes what's possible for everyone around you.

If you want help building these patterns in a way that actually sticks, the therapists at Therapy Now SF work with adults on exactly this. We offer free 15-minute consultations to help you figure out if therapy is the right next step.

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Dr. Andrea Zorbas, Psy.D. | Licensed Clinical Psychologist | Founder & Clinical Director, Therapy Now SF

Dr. Zorbas is a licensed clinical psychologist (Psy.D.) and the founder of Therapy Now SF, a group practice in San Francisco, California specializing in anxiety, work stress, relationship challenges, and emotional regulation. She works primarily with professional adults navigating the intersection of career demands and mental health. Her clinical approach is grounded in cognitive behavioral therapy (CBT), mindfulness-based techniques, and evidence-based emotional regulation strategies.

Therapy Now SF is located at 582 Market St., Suite 1203, San Francisco, CA 94104.

By Dr. Andrea Zorbas, Psy.D. – Licensed Clinical Psychologist, Therapy Now SF

Most people who avoid emotional intimacy don't know they're doing it. They're not cold. They're not withholding on purpose. They have close friends, long relationships, people they love. And yet something keeps the people closest to them from ever quite reaching them.

Fear of emotional intimacy is quieter than people expect. It's not about whether you can be physically close, or whether you care about people, or whether you want connection. It's about what happens when a conversation gets real, when someone asks how you actually are, when something between you becomes tense. It's about whether you stay or whether you leave, even if only emotionally.

This post walks through the signs you might be avoiding emotional intimacy, where the pattern comes from, and what begins to shift it.

What fear of emotional intimacy actually is

Fear of emotional intimacy is not fear of people. It's fear of being known. Specifically, it's the nervous system's learned response that being fully seen is unsafe, so something in you keeps the closeness regulated. You can be warm without being known. You can be helpful without being vulnerable. You can love someone and still keep them at arm's length from the things that would actually let them love you back.

The research on attachment is useful here. What gets called avoidant attachment is often less about not wanting closeness and more about having learned, early, that closeness had a cost. In my work with clients, the people who most deny struggling with intimacy are often the ones whose relationships reveal it most clearly. They describe connection in terms of what they give, rarely in terms of what they let in.

The signs below are patterns that can show up even when someone has a full life and long relationships. They tend to be invisible to the person in them and more visible to the people trying to get close.

Signs you might be avoiding emotional intimacy

There are three places the pattern tends to show up.

You keep things surface level, even when you don't mean to. You're good at conversation. You're maybe funny, maybe a good listener, maybe the person who asks the most questions. But the second a conversation turns toward you, toward how you're actually doing, you deflect. Maybe with humor. Maybe by turning it back on the other person. Maybe with a version of yourself that's true but thin. People leave conversations with you feeling like they had a good time and also not quite able to say what's going on with you.

You disappear when things get tense. Not always physically. Often emotionally. You shut down, go quiet, say "I'm fine" when you're clearly not, and try to wait out the conflict until it resolves on its own. For you, the shutting down feels protective. For the person on the other side of it, it feels like being left. Conflict feels dangerous to you not because of what's happening now, but because of what conflict meant when you were younger.

You don't really know what you're feeling. Someone asks what's wrong and you say nothing. Or it's not a big deal. You've gotten so practiced at shrinking your emotional experience that the signal has gotten quiet. You call yourself low maintenance, or easy-going, or not a feelings person. What's actually happening is you learned somewhere along the way that your feelings weren't welcome, so you learned to stop noticing them.

All three of those are walls. You probably built them for very good reasons. If vulnerability wasn't safe when you were growing up, of course you learned to protect yourself. The walls worked. They kept you from being hurt the way you might have been hurt as a kid.

The problem is that the same walls that keep the hurt out keep the closeness out too.

Why the avoidance feels protective

When emotional intimacy feels dangerous, it's because the nervous system is still running a file from earlier. Maybe vulnerability got met with criticism. Maybe showing feelings got you labeled as too much. Maybe one parent's mood was so unpredictable that the safest move was to stop having moods of your own. The specific story varies. The underlying adaptation is the same: closeness equals exposure, exposure equals danger, so the system learned to manage closeness carefully.

This is sometimes called avoidant attachment, and it's not a personality trait. It's a learned pattern that made sense when it developed and often stops making sense in adult relationships. People with this pattern usually do want closeness. They just have a protection system that activates before they can let themselves have it.

What begins to shift it

1. Notice the moment you go away. The first change is awareness. Start noticing the specific moment in a conversation when you deflect, shut down, or check out. Not to fix it in that moment. Just to see it. Most people with this pattern are surprised how often it happens once they start watching for it.

2. Stay thirty seconds longer than you want to. When something tense is happening and every part of you wants to disappear, stay in the room, stay in the conversation, stay with the person, for thirty seconds longer than you want to. That's it. You don't have to say anything profound. You just don't leave. Over time, thirty seconds becomes a minute, becomes five minutes, becomes the realization that staying didn't kill you.

3. Name one true thing. When someone asks how you are and the reflex is to deflect, try naming one true small thing instead. "Actually, this week has been hard." "I'm more tired than I want to admit." You don't have to open everything. Naming one true thing is a practice, and it widens the space of what you can let in.

When this feels impossible

If emotional intimacy was genuinely unsafe when you were growing up, or if you have trauma that makes closeness dysregulating rather than just uncomfortable, none of the above is going to feel like something you can just do. Your system is protecting you from something real. The work in that case is not about forcing yourself into vulnerability. It's about building the felt sense of safety, in your own body and in a trusted relationship, that makes vulnerability possible in the first place. That work is slower, and it usually needs a therapist.

Building emotional intimacy over time

The goal is not tearing down the walls. You built them for a reason. The goal is figuring out which ones you still need and which ones you can open a door in.

Small is real. One true sentence to a partner. Not disappearing for the length of one hard conversation. Letting one person see one thing you'd normally hide. These sound small. They are not small.

The people closest to you are waiting. The ones who want to be close to you already know something is walled off. What they want is not a full tour of your interior. What they want is for you to stop pretending there isn't one.

If any of this sounds like you and you want help working on it, the therapists at Therapy Now SF work with adults on relationship patterns, emotional avoidance, and the specific kind of closeness that keeps feeling out of reach. We offer free 15-minute consultations.

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Dr. Andrea Zorbas, Psy.D. | Licensed Clinical Psychologist | Founder & Clinical Director, Therapy Now SF

Dr. Zorbas is a licensed clinical psychologist (Psy.D.) and the founder of Therapy Now SF, a group practice in San Francisco, California specializing in anxiety, work stress, relationship challenges, and emotional regulation. She works primarily with professional adults navigating the intersection of career demands and mental health. Her clinical approach is grounded in cognitive behavioral therapy (CBT), mindfulness-based techniques, and evidence-based emotional regulation strategies.

Therapy Now SF is located at 582 Market St., Suite 1203, San Francisco, CA 94104.

Some of the most common patterns I see in therapy are things people do not even realize are patterns. They assume everyone does it. They have been doing it for so long that it feels like a personality trait rather than a response to something that happened to them.

Here are three behaviors I see in therapy all the time that people think are just normal, but actually point to something worth paying attention to.

Apologizing Constantly

If you find yourself saying "sorry" before asking a question, before sharing an opinion, or before taking up space in a conversation, that is not politeness. That is a signal that somewhere along the way you learned that your presence is an inconvenience.

Constant apologizing often comes from growing up in an environment where you needed to manage other people's emotions to stay safe. Maybe a parent's mood shifted quickly and you learned to preemptively smooth things over. Maybe you picked up early that being "too much" got you negative attention. Now, as an adult, you are still running that old program.

The habit feels harmless. But over time, reflexive apologizing reinforces a belief that you are fundamentally in the way. Your brain hears you say "sorry" a dozen times a day and starts to believe you actually have something to be sorry for.

What to try instead: notice when you are about to apologize and ask yourself whether you actually did something wrong. If the answer is no, try replacing the apology with what you actually mean. "Sorry, can I ask you something?" becomes "I have a question." It sounds small, but the shift is significant.

Assuming Someone Is Mad at You

You send a text and do not hear back for a few hours. Your stomach drops. A coworker gives you a short answer and you spend the rest of the afternoon replaying the interaction, convinced you did something wrong.

This is hypervigilance, and it is exhausting. It means your nervous system is stuck in scanning mode, constantly looking for signs of rejection or anger in the people around you. You are reading every facial expression, every tone of voice, every pause in conversation as potential evidence that you have upset someone.

Hypervigilance like this usually develops when you grew up around unpredictable emotions. If a caregiver's mood dictated whether the household felt safe, you learned to read the room before you could read a book. That skill kept you safe as a child. But as an adult, it keeps you anxious, because you are running threat detection in environments where there is no actual threat.

Recognizing this pattern does not make it go away overnight. But naming it for what it is, rather than assuming you are just "too sensitive," is the first step toward changing your relationship with it.

Thinking Your Needs Are Too Much

This one shows up in a lot of different ways. You do not ask for help because you do not want to burden anyone. You downplay what you need in relationships. You tell yourself that wanting more from a partner or a friendship makes you needy or high maintenance.

But here is the thing: having needs is not a character flaw. It is a basic part of being human. If you grew up in a situation where your needs were consistently unmet, dismissed, or treated as a burden, you internalized a message that wanting things is the problem. So you learned to shrink. To require less. To take care of yourself before anyone else had a chance to let you down.

That self-sufficiency might feel like strength, and in some ways it is. But it also keeps you from experiencing the kind of closeness and support that healthy relationships are built on.

Therapy can help you start to untangle which of your beliefs about yourself are actually true and which ones are just old survival strategies that you no longer need.

When "Normal" Is Worth Examining

All three of these patterns share something in common: they started as ways to protect yourself. They made sense in the context where you learned them. But they have a cost, and that cost usually shows up as anxiety, difficulty in relationships, or a persistent feeling that you are not quite good enough.

If any of this sounds familiar, you are not broken. You are just still using tools that were designed for a situation you are no longer in.

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Dr. Andrea Zorbas is a licensed psychologist at Therapy Now SF, where she works with clients navigating anxiety, work stress, emotional regulation, and relationship patterns. If you are interested in starting therapy, you can schedule a free consultation.

Most of us were never taught how to feel our feelings. We were taught to push through them, talk ourselves out of them, stay busy, or stay positive. And when those strategies stop working, a lot of people end up in therapy asking some version of the same question: why do I feel so stuck?

The answer often has less to do with what you're feeling and more to do with what you're doing with it. Specifically, whether you're letting feelings move through you or quietly working to keep them at bay.

Learning how to actually feel your feelings, rather than manage them from a distance, is one of the most underrated emotional skills there is. It sounds simple. It is not always easy. But it is learnable, and this guide walks you through it.

Why Avoiding Feelings Makes Them Worse

Emotional avoidance is exactly what it sounds like: the habit of steering away from feelings that seem too uncomfortable to sit with. It can look like distraction, intellectualizing, staying very busy, numbing out, or even relentless positivity. On the surface these strategies seem helpful. Underneath, they signal to your nervous system that the feeling is dangerous.

When the nervous system receives that danger signal, it stays activated. The very thing you were trying to make go away becomes louder and more persistent. This is why suppressed anxiety tends to spike, and why emotions that go unprocessed have a way of showing up sideways — as irritability, physical tension, or a general sense of dread that seems disconnected from anything specific.

In my work with clients, I see this pattern constantly. Someone will tell me they've been "fine" for months, and then something small — a sharp comment from a colleague, a quiet moment at the end of the day — breaks the surface and the accumulated feeling arrives all at once. The avoidance didn't make the emotion go away. It stored it.

Research on emotional suppression consistently shows that trying not to feel something increases its intensity and extends its duration. The counterintuitive truth is that the path through difficult emotions is through them, not around them.

What It Actually Means to "Feel" a Feeling

There is an important distinction that often gets lost in conversations about emotional health: tolerating a feeling is not the same as drowning in it.

Feeling your feelings does not mean letting them take over, narrating a story around them, or spiraling into rumination. It means allowing the emotion to exist as a physical experience in your body, observing it without immediately trying to change it, and trusting that it will pass.

That last part matters. The nervous system is designed to return to baseline. Most emotions, when allowed to simply exist without amplification or avoidance, have a natural arc. They peak, and then they subside. What extends them is either resistance (pushing the feeling away) or rumination (feeding the feeling with stories and analysis). Both of those are things we do with our minds. The feeling itself is just a physiological state.

I often explain it to clients this way: an emotion is like a wave. You can try to stand rigidly against it and get knocked over, or you can learn to let it move through you. The wave doesn't last forever. Your resistance to it is what determines how long you stay wet.

Understanding this is the foundation of what therapists sometimes call distress tolerance: the capacity to be present with a difficult internal experience without being controlled by it.

How to Sit With a Feeling: A Step-by-Step Practice

This is not a complex technique. The simplicity is the point. Here is what it looks like in practice:

1. Name the feeling without narrating a story around it.

There is a significant difference between saying "I notice sadness" and "I'm sad because everything is wrong and it's always been this way." The first is a simple observation. The second is a story. Stories about feelings amplify them. When you label an emotion plainly, without layering meaning onto it, you create just enough cognitive distance to observe it rather than be consumed by it. Neuroscientists call this process affect labeling, and studies show it reliably reduces the intensity of the emotional experience.

2. Shift attention from your thoughts to your body.

Emotions live in the body, not just the mind. Anxiety is a tight chest and shortened breath. Grief is heaviness behind the sternum. Anger is heat in the face and tension in the jaw. In sessions, I often ask clients to pause the story they're telling me and notice instead: where do you feel this right now? That simple redirect — from narrative to sensation — interrupts the mental spiral and brings them into direct contact with the actual experience. This is where the processing happens.

3. Commit to a short window of presence.

You do not need to sit with a feeling indefinitely. Setting a defined window — even two minutes — makes the practice feel manageable rather than open-ended. Over time, those two-minute windows build genuine emotional tolerance. The same way you build physical endurance by progressively challenging yourself, you build emotional endurance by making small, repeated contact with discomfort without retreating.

When Sitting With Feelings Feels Impossible

For some people, this practice is uncomfortable but doable. For others — particularly those with trauma, anxiety disorders, or early experiences of emotional invalidation — it can feel genuinely impossible. Emotions may feel overwhelming rather than merely unpleasant. The nervous system may be dysregulated in ways that make the idea of "just sitting with it" feel like being asked to stand still in a burning building.

This is something I pay close attention to in my work. There's an important clinical distinction between someone who is avoiding a feeling and someone who is genuinely overwhelmed by it. The approach is different. For someone operating outside their window of tolerance, the goal is first to regulate, not to process. Pushing someone to "feel their feelings" when their nervous system is flooded can do more harm than good.

If that resonates, it is worth knowing that the goal is not to tolerate everything all at once. Trauma-informed approaches to emotional processing start much smaller — sometimes with just noticing that a feeling is present, or working within what therapists call the window of tolerance: the zone where you are activated enough to process something, but not so activated that you become flooded or shut down.

Building Emotional Tolerance Over Time

Like most meaningful skills, emotional tolerance develops gradually. A few things tend to accelerate the process:

Consistency over intensity. Brief, regular contact with discomfort does more to build tolerance than occasional deep dives followed by long avoidance. Five minutes of honest emotional presence several times a week compounds over months.

Reducing the stakes of imperfection. If you notice you've been avoiding a feeling for three days and then spent an hour in rumination, that is not failure. That is what the learning curve looks like. What matters is returning to the practice.

Working with your body as well as your mind. Practices like breathwork, yoga, somatic therapy, and even regular exercise support nervous system regulation in ways that make emotional tolerance easier. You are not just managing thoughts; you are working with physiology.

Ready to Build Your Emotional Capacity?

If difficult emotions feel overwhelming, or if you've been trying to feel your feelings and finding yourself stuck in the same cycles, working with a therapist can make a meaningful difference. The therapists at Therapy Now SF work with adults in San Francisco and across California who are ready to build a more honest, sustainable relationship with their emotional lives. Reach out for a free 15-minute consultation to learn more.

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About the Author

Dr. Andrea Zorbas, Psy.D. | Licensed Clinical Psychologist | Founder & Clinical Director, Therapy Now SF

Dr. Zorbas is a licensed clinical psychologist (Psy.D.) and the founder of Therapy Now SF, a group practice in San Francisco, California specializing in anxiety, work stress, relationship challenges, and emotional regulation. She works primarily with professional adults navigating the intersection of career demands and mental health. Her clinical approach is grounded in cognitive behavioral therapy (CBT), mindfulness-based techniques, and evidence-based emotional regulation strategies.

Dr. Zorbas is licensed by the California Board of Psychology. Therapy Now SF is located at 582 Market St., Suite 1203, San Francisco, CA 94104.

Self-criticism. It isn't discipline, it's actually stress. Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF. Many people believe that their inner critic keeps them productive and motivated, but in reality it often undermines motivation and wellbeing. So let's talk about it.

First point is that the inner critic uses fear and not support. What it does is it pushes through shame and pressure.

Next harsh self-talk increases stress. So your anxiety rises and focus drops, and then burnout happens

Next, true accountability includes compassion. Growth happens in safety, not threat.

So what do you do about it? You can build a different inner voice. This is possible. It doesn't happen overnight, but you can do it. This inner voice can be firm, realistic, and kind.

So if self-criticism feels constant or exhausting, contact Therapy Now SF. Therapy can help you build healthier internal motivation.

Leaving a narcissistic relationship doesn't mean that your healing is gonna be instant. The confusion and grief afterward are actually a part of recovery. Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF.

Healing after a narcissistic relationship often takes longer than people expect. Even after the relationship ends, the emotional impact can linger. Today I wanna talk about what recovery really involves and why the process makes sense.

So first off, you're grieving more than just the relationship. So people often grieve not only the person, but the future they hoped for, and the version themselves that they lost. This grief can feel confusing, especially if the relationship included both connection and harm.

Next, a narcissistic dynamic ends up damaging self-trust. When you're experiencing things like gaslighting manipulation and inconsistency that teaches us to doubt our perceptions. After the relationship many of us struggle to trust our instincts or decisions even when it's safe situations.

Third, this is why distance is essential for healing. So clarity often comes only after emotional or physical distance. Stepping away from the dynamic allows patterns to become visible and reduces ongoing emotional injury.

Next, you're gonna need to learn what emotional safety feels like again. So healthy relationships, they feel consistent, they're respectful and they're predictable. Part of healing is recalibrating your expectations and learning that connection doesn't have to come with anxiety or instability.

And lastly, you will need to rebuild your identity and reform boundaries. Recovery involves reconnecting with your values, with your needs, and your sense of self. Boundaries become tools for protection rather than walls. And self-trust will slowly return.

If you're healing after a narcissistic relationship and you still feel confused, depleted, or just unsure of yourself. That's where therapy can help. Contact Therapy Now SF, and you can work with one of our psychologists who can support your recovery and help you feel emotionally safe again.

When work becomes your identity, burnout then becomes not very far behind. Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF and being passionate about your work can feel meaningful, but when your identity is very closely tied to your job, it can very quietly erode your wellbeing.

First part is your work ends up becoming your self-worth. So success feels validating, and then failure feels very personal.

Boundaries will slowly disappear. And rest, relationships and health end up getting pushed aside.

Burnout will feel like a personal failure instead of a system issue, people end up blaming themselves.

So How do we deal with it? How do we make things look different? Balance starts with separating your identity from output because the reality is you are more than what you produce.

In conclusion, if work has started to consume your sense of self contact Therapy Now SF, therapy can help you restore balance without losing motivation.

For some people, rest doesn't feel calming. It actually feels unsafe. Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF. Many people expect rest to feel soothing, but for others, stillness actually triggers anxiety.

Let's talk about why that happens and how to retrain your nervous system to tolerate that calm time.

So first off, stillness removes distractions. So when things get quiet is actually when the anxious thoughts and sensations get louder.

Next, your nervous system may be used to stress, which is true for a lot of us.

Chronic busyness becomes your baseline. Making calm, feel uncomfortable and unfamiliar.

Next, anxiety will mistake calm for a sense of danger. The body stays alert even when there's no real threat.

And lastly, you can slowly build tolerance for rest. Gentle gradual pauses will help your nervous system learn that calm is actually safe.

So if rest feels uncomfortable or anxiety spikes when you slow down. Contact Therapy Now SF. Therapy can help you feel safer in moments of calm.

We think that a way to calm our anxiety is to seek reassurance, but the actuality is, it's feeding it and making it 10 times worse. Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF. Reassurance can feel soothing in the moment, but when it becomes a habit, it often makes anxiety stronger. So let's talk about why that happens and what can help instead.

So first off, reassurance brings short-term relief. So a quick answer, a validation, it will lower our anxiety briefly, but the reality is the calm doesn't last.

Next, anxiety learns to ask again. So each time you seek reassurance, your brain learns that doubt requires external confirmation.

Checking, keeps uncertainty alive. So when you text or Google, or ask others. It reinforces the idea that you can't trust yourself.

Lastly, build internal reassurance instead. So by pausing, grounding, and tolerating uncertainty, it helps anxiety lose its grip over time.

If reassurance seeking feels compulsive or exhausting, try contacting Therapy Now SF. Therapy can help you build confidence in your own judgment and break the anxiety cycle.

Hi, I am Dr. Andrea Zorbas, a psychologist from Therapy Now SF. Let's talk about narcissistic rage and how it can be confusing and alarming, especially when it appears out nowhere. Today I'll explain what narcissistic rage is, why it happens, and how to stay grounded and safe when it shows up.

So first off, what is narcissistic rage? It is an intense emotional reaction triggered when a narcissist self-image feels threatened. It can show up as: explosive anger, verbal attacks, the silent treatment, blame shifting, or intimidation. It's not necessarily proportional to the situation. It's about regaining control.

Next, what are some common triggers? Triggers often include: setting boundaries, when you're disagreeing or saying no, not providing admiration, or shifting attention away from them. These moments feel like personal attacks to someone with narcissistic traits.

So why does reasoning not working? In moments of rage, logic, and empathy completely shut down. So trying to explain yourself often escalates the situation because it threatens their sense of dominance or superiority.

Lastly, how can you protect yourself if this happens? Stay calm and neutral: avoid emotional engagement. Limit exposure: so keep interactions brief and factual. Hold firm boundaries: repeat them without explanation. And lastly, prioritize safety: if anger escalates, remove yourself physically or emotionally.

So how do you have emotional recovery after this rage, even when you handle it well, narcissistic rage can honestly leave you very shaken. So grounding practices, support systems and therapy can help restore clarity and confidence.

If narcissistic rage is part of a relationship you're navigating, you may wanna contact Therapy Now SF. Therapy can help you develop safety plans. It can strengthen boundaries and protect your emotional wellbeing.

Hi, I am Dr. Andrea Zorbas, a psychologist from Therapy Now SF. Many people come into therapy saying that they struggle with anger, but often anger isn't actually the root emotion, it's generally just a signal for us.

So today I wanna help you understand what anger may be masking and how to work with it instead of fighting it.

So first off, why anger shows up first for you? Anger is what psychologists call a secondary emotion, and what that means is it often appears after a more vulnerable feeling has already been triggered. Emotions like fear and shame, sadness, or even rejection can feel overwhelming for us or even unsafe. So the nervous system shifts into anger to protect us. Anger creates energy, distance, and a sense of control. And that's why it arrives so fast.

Next, what Anger often covers? Under anger, people commonly find: they fear of being rejected or abandoned or of losing control. Sometimes we feel shame: that is a feeling of inadequate or criticized or even exposed. Sometimes we feel sadness or grief: and that looks like unmet needs, disappointment, or loss. And lastly, hurt: such feelings as feeling dismissed or unseen or invalidated.

Anger basically tells us

"something is wrong."

It doesn't always say what that is.

So what's the nervous system's role? Once your nervous system is activated, logical thinking takes a backseat. Your heart rate rises, your muscles tense, and your mind narrows. And this is why anger can feel automatic and hard to stop in the moment.

Once we understand this, it can help us reduce self blame, and we can know that our reaction isn't a character flaw, it's actually just a stress response.

So next, how do we slow the moment down? So before trying to "fix" anger, focus on the regulation piece: pause your breath, ground your body, create a small gap before you respond. And once that intensity drops, ask yourself:

" what did I feel right before the anger?"

Or ask yourself

"what felt threatened or hurt in that moment?"

These questions can help uncover the real emotional driver.

And lastly, you really wanna respond instead of reacting. So when you can name that underlying emotion, your response changes. Instead of lashing out, you might say: "That hurt more than I expected." Or "I think I felt embarrassed in that moment."

And what this does is it creates clarity, it creates connection, emotional safety, and that's both for you and for the other person.

So if anger keeps showing up to you in ways that feel confusing or even damaging, contact Therapy Now SF. And therapy can help you understand what your emotions are trying to tell you and build healthier ways to respond.

If self-compassion feels selfish, which it does for a lot of us, you are not doing it wrong, you're actually just human.

Hi. I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF. Self-compassion is often misunderstood as indulgence or avoidance, but in reality it's actually a powerful tool for growth. Let's talk about what self-compassion really is and how to practice it in everyday life.

So first off, self-compassion supports accountability. It helps you acknowledge mistakes without shame, which make changes more sustainable.

Next, harsh self-criticism backfires. So beating yourself up actually increases stress and avoidance. It doesn't motivate improvement, and that's a really common misconception.

Next, Compassion sounds like honesty plus care. So you can say things like

"This is hard"

and still take responsibility.

Lastly, small daily practices actually matter. Gentle self-talk, realistic expectations, and rest when needed, will build resilience over time.

So if being kinder to yourself feels difficult or uncomfortable, try contacting Therapy Now SF.

Therapy can help you build self-compassion that supports real lasting change.

Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF. People often ask, why can't I walk away from a narcissistic partner? It's a good question. It has nothing to do with weakness. Narcissistic dynamics, create these powerful psychological bonds that are designed consciously or not to keep you attached.

So today I'm gonna explain how those hooks form and how you can begin to break free.

So the first part of this is: love bombing. And love bombing creates an intoxicating start. So at the beginning, narcissists often mirror your dreams, your values, and your ideal qualities. So what this creates is a fast intimacy, it creates intense connection and a sense of being fully and finally understood, and your brain bonds to this early version of them, even when the behavior changes after that.

Next is intermittent reinforcement, which strengthens the attachment. So this comes from behavioral psychology: when affection is unpredictable, when approval is inconsistent, and when the warmth alternates with coldness. Your brain ends up becoming more attached, not less. It's really the same mechanism behind a gambling addiction. So the unpredictability will, unfortunately, release dopamine.

Next, gaslighting and blame end up creating self-doubt. So over time, these subtle manipulations, they'll make you question your memory, they'll minimize your needs and it will lead you to take responsibility for everything. When your confidence erodes, it's gonna make it that much harder for you to leave.

So you bond to the fantasy, not the actual reality. Most people stay because they're holding onto that very early version of the relationship, the one from the beginning. This "hope for return" will keep you emotionally invested long after the dynamic becomes harmful.

And lastly, this emotional exhaustion that's inevitable to happen. It'll lower your capacity to leave. So narcissistic cycles will drain your energy. It makes you tired, it makes you confused, overwhelmed, and unsure of your ability to start over.

So leaving requires clarity and energy, two things these relationships gradually take away.

So if you feel stuck, you are not alone and you're not weak. Therapy can help you understand the cycle and rebuild your confidence and take steps towards emotional freedom.

Not everything that feels overwhelming is trauma and knowing the difference really does matter. Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF.

The word "triggered" gets used a lot, but not all distressing reactions come from trauma. Let's talk about what a trigger actually is and what it isn't.

So first off, triggers are tied to past danger. True trauma triggers come from your nervous system, recognizing a previous threat.

Next, emotional reactions can come from many places. Stress, shame, or insecurity can feel similar, but aren't trauma. Your nervous system has patterns and sometimes it's reacting to discomfort, not danger.

And lastly curiosity will help you find clarity. So ask, is this a memory of danger or a moment of discomfort?

If this is something you're struggling with, reach out to Therapy Now SF to get support.

If waiting for a text, results or a decision sends your mind spinning, you're not alone.

Hi, I'm Dr. Andrea Zorbas. I'm a psychologist from Therapy Now SF. Waiting can trigger intense anxiety, even when nothing bad is happening. So here's why it feels so overwhelming and how to ground yourself in the meantime.

The first piece is that your brain hates uncertainty. So it interprets this

"not knowing"

as a threat. And so because of that, it fills in the blanks with worst case scenarios.

Next, waiting amplifies your overthinking. So with nothing to do, your mind likes to make things up. It likes to replay possibilities. It likes to ramp up the "what if" thinking.

Next, false control will make it worse. Refreshing your browser page or checking your text messages and rehearsing outcomes doesn't actually soothe anxiety, it ends up actually feeding it.

What you're gonna wanna do is you're gonna shift into grounding mode. So the way to do that is you're gonna name the feeling, you're gonna calm your body, you're gonna limit checking whether that's your phone, your internet, whatever it is, and redirect your attention to something fully in your control.

So if uncertainty sends your mind into overdrive, which it does for most of us, therapy can help you build tolerance for the unknown and feel steadier during life's waiting periods.

Reach out to therapy now SF for more.

If other people's anger feels overwhelming, you're not alone. There's a reason your body reacts so strongly. Hi, I'm Dr. Andrea Zorbas, a psychologist from therapy now sf when someone else is angry, it can trigger fear, anxiety, or freeze response.

Here are a few tools to help you stay grounded and protect your emotional space.

First off, notice what's happening in your body. Anger in others can activate your fight or flight system. Name it, "my body is reacting, but I'm safe."

Next, create emotional distance. Their anger is really about them, not about your worth. You don't have to absorb their intensity.

Next, set Boundaries calmly. Try, "I want to talk about, but not like this." Or try, "I'll come back when we can speak respectfully."

And lastly, step away if you need to. You're allowed to pause, walk outside, or end the conversation. Protecting your peace is not disrespectful. It's actually healthy.

So if somebody else's anger regularly overwhelms you or brings up old patterns, contact Therapy Now SF. We can help you build the tools to stay grounded, set boundaries, and feel safe in your relationships.

Do you ever say, I'm sorry, but still feel like nothing's really fixed afterward? Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF. Apologies can heal or hurt, depending on how we give them. Here's how to apologize in a way that actually can repair the relationship.

A real apology starts with accountability. So own what you said or what you did. No excuses or saying "but you blah, blah, blah" qualifiers.

Next is validation builds trust. So you're gonna wanna acknowledge your partner's feelings, even if you didn't mean to hurt them, because the reality is that the intent sometimes is not what the impact is. So you might not have intended harm, but the impact is what matters most.

Lastly, you're gonna wanna follow through. So by doing that, you're changing the behavior and it's not just the words. Consistent actions rebuild safety over time.

If you find repairing conversations difficult, therapy can help you learn how to communicate and rebuild trust after conflict.

Visit therapy now SF and you can get started.

Hi, I'm Dr. Andrea Zorbas, a psychologist from Therapy Now SF, and I wanna talk about if you've ever noticed how your mind seems to come alive, the moment you lie down to sleep. So anxiety often intensifies at night, and this isn't because something's wrong with you, but it is because the quiet that's happening gives your thoughts more room to roam.

So today, let's unpack why that happens and how to find that calm before bed. So why does this nighttime anxiety happen? During the day, you're busy, you're managing tasks, you're having conversations, and then the world slows down and then those unprocessed thoughts surface and you have some unfinished worries of "what ifs", or you're replaying moments or conversations. And that quiet that's supposed to soothe you can actually invite anxiety in.

Next is how rumination will keep you awake. So rumination is really just when your thoughts go in circles, you're going over the same thing, playing it out a little bit differently each time. And so worrying is really your brain's way of trying to solve problems. But at night there's nothing really left to do, so the cycle of rumination ends up fueling more anxiety and it triggers your body's stress response. So what happens with your body is your heart rate will rise. You'll have some muscle tension, and then sleep feels impossible.

So let's talk about some practical grounding tools to help manage this nighttime anxiety.

First, focus on the present. Notice five things you can feel or hear right now.

Then you're gonna wanna practice slow, deep breathing. I like the circle breath. So you breathe in for four, hold your breath for two and breathe out for six. And if you wanna get really fancy, you can put your hands on your stomach. Make sure when you're breathing in, your stomach expands, and you can even imagine those numbers as you're counting them in your head of 1, 2, 3, 4, as you're breathing in holding for two, breathing out for six.

Lastly, you can keep a journal by your bed. Write down these intrusive thoughts that are coming up and this can help your brain do that " let go" for nighttime.

Another technique is you're gonna wanna build a Wind-down routine. So consistency signal safety to the nervous system. Some things like turning off your screen, dimming your lights. Try a calming activity like reading or stretching or a guided meditation. And then over time your body will begin to associate these cues with rest.

So if your mind keeps racing, even when you've tried everything you're not alone. Therapy can help uncover the root of that anxiety and teach you tools to quiet those thoughts, so you can finally get that rest that you deserve.

Visit Therapy Now SF and you can come with us and start your journey towards better sleep and peace of mind.