Author: IH Psychotherapy Team
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What to Do During a Panic Attack (That Actually Helps)
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If you’ve had a panic attack, you know how intense it can feel.In the moment, it can seem like:Something is seriously wrongYou might lose controlYou could faint, pass out, or even die Panic attacks feel dangerous, but they are not harmful—and you can learn how to respond to them in…
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Why You Keep Checking Things (OCD) — And How to Stop
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If you find yourself checking things over and over again, you’re not alone.You might check:The door… multiple times before leavingThe stove… even when you know it’s offMessages or emails… to make sure you didn’t make a mistakeYour memory… trying to be certain about what happenedAt first, it might seem reasonable:“I…
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How to Stop Intrusive Thoughts (OCD): What Actually Works
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Intrusive thoughts can feel disturbing, confusing, and hard to control. You might be asking yourself: If you’ve tried to push the thoughts away, analyze them, or “figure them out,” you’ve probably noticed something frustrating: The more you try to get rid of intrusive thoughts, the stronger they seem to become.…
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5 Grounding Techniques to Calm Racing Thoughts
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Have you ever felt like your mind just won’t stop racing with worries, replaying conversations, or imagining worst-case scenarios? You’re not alone. Many people experience this mental “spin,” especially during stressful times. The good news is that there are simple, evidence-informed grounding techniques that can help you anchor yourself back…
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Helping Teens Cope with School Pressure and Perfectionism
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Have you noticed your teen staying up late to finish assignments, redoing work that’s already “good enough,” or worrying about every grade? For many teens today, academic pressure feels relentless. Between high expectations, social comparison, and the drive to achieve, it’s easy for school to become a major source of…
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What Is CBT and Why Do So Many Therapists Use It?
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Have you ever noticed how some thoughts seem to take on a life of their own? Maybe you tell yourself, “I always mess things up,” or “Everyone must think I’m awkward.” Over time, these patterns can shape how we feel and act — often without us realizing it. Cognitive Behavioural…
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What “Trauma-Informed” Therapy Really Means
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If you’ve ever wondered whether therapy might feel overwhelming — especially if you’ve lived through something painful — you’re not alone. Many people worry that talking about trauma will “open the floodgates” or leave them feeling exposed. That’s why trauma-informed therapy exists. It’s not a specific technique or protocol. It’s…
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The Power of DBT Skills for Emotional Regulation
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Have you ever had a moment where your emotions felt bigger than the situation — like a wave you couldn’t step out of? Maybe you reacted quickly, shut down, or felt overwhelmed before you had the chance to think things through. You’re not alone. Many people struggle with intense emotions, and…
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Why Mindfulness Works — and How to Make It Stick
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Have you ever noticed how easily the mind gets swept away—into worries about the future, replaying conversations from the past, or spiraling into “what-ifs”? Many people come to therapy feeling like their thoughts are running the show. Mindfulness offers a way to gently take back the wheel. But why does…
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How Exposure Therapy Helps with Health Anxiety and OCD
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Have you ever found yourself checking symptoms online “just in case,” avoiding certain places because of contamination fears, or replaying the same worry over and over? Health anxiety and OCD can feel overwhelming, especially when the mind keeps sending danger signals that don’t match real-life threats. Many people feel stuck,…