Tag: anxiety therapy orlando

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Break Free from Digital Anxiety: An Orlando Therapist’s Guide to Healthy Tech Habits

July 25 • Written by: Jennifer Sierra, LMHC

The Hidden Connection Between Screen Time and Anxiety

Why Your Digital Habits Might Be Fueling Your Stress

You know that feeling when you’ve been scrolling for “just a few minutes” and suddenly realize an hour has passed? Or when you reach for your phone the moment you wake up, even before your feet hit the floor? If this sounds familiar, you’re not alone—and you’re definitely not imagining the connection between your screen time and digital anxiety. These anxious feelings creeping in are a real response to our modern tech habits.

Here’s the thing: our devices were supposed to make life easier and keep us connected. And sure, they do that. But somewhere along the way, many of us started experiencing digital anxiety- feeling more stressed, more anxious, and somehow lonelier despite being more “connected” than ever before.

The Numbers Don’t Lie

Recent research paints a pretty clear picture of what’s happening to young adults and their mental health. Studies show that young adults who spent the most time on digital technology were more likely to exhibit higher levels of anxiety, depression, and social anxiety. For this generation that grew up with smartphones, about 50% spend more than 4 hours daily on screens connected to the internet, with a significant number experiencing anxiety and depression symptoms.

But here’s what really caught my attention as a therapist: research shows that those who spent the most time on digital technology may be more likely to exhibit higher levels of anxiety over time.

How Screen Time Fuels Anxiety

As a therapist working with young adults in Orlando, I see this connection play out in my office every day. Here’s what’s actually happening when excessive screen time meets your mental health:

The Comparison Trap:

Social media feeds us everyone else’s highlight reel while we’re living our behind-the-scenes reality. Your brain doesn’t know the difference between someone’s carefully curated post and their actual life, so you end up feeling like you’re falling behind.

The Notification Nightmare:

Every ping, buzz, and alert puts your nervous system on high alert. The constant flood of information and stimuli from screens can lead to heightened levels of stress and anxiety. Your brain starts expecting interruptions, making it harder to relax even when your phone is silent.

Sleep Disruption:

Studies show significant associations between anxiety and depression when screen time is combined with shorter sleep duration. Blue light interferes with your natural sleep cycle, and an anxious, overstimulated brain struggles to wind down.

Decision Fatigue:

Every swipe, click, and scroll requires a micro-decision. By the end of a day filled with digital choices, your brain is exhausted and more prone to anxiety.

Signs It’s Time for a Digital Detox

Sometimes we’re so deep in our digital habits that we don’t realize how much they’re affecting us. Watch for these red flags:

•You feel anxious or restless when you can’t check your phone
•You’ve lost track of time scrolling more than once this week
•You’re using screens to avoid uncomfortable feelings or situations
•Your sleep is suffering because of late-night screen time
•You feel worse about yourself after spending time on social media
•You can’t focus on tasks without constantly checking for notifications

Sound familiar? It might be time to hit the reset button.

Your Digital Detox Game Plan

A digital detox doesn’t mean throwing your phone in a drawer forever (though sometimes that sounds tempting, right?). It’s about creating intentional boundaries that work for your life:

Start Small:

Try a 24-hour detox over the weekend. See how it feels to be offline for just one day.

Create Phone-Free Zones:

Keep devices out of the bedroom and off the dinner table. These small boundaries make a big difference.

Schedule Offline Time:

Just like you’d schedule a workout, block out tech-free time in your calendar. Maybe it’s the first hour after waking up or the last hour before bed.

Find Your Why:

What do you want to do with the time you’re currently spending on screens? Read that book? Take walks? Connect with friends face-to-face? Having a clear “why” makes the detox feel less like deprivation and more like reclaiming your life.

Ready to Break Free from Digital Overwhelm?

If you’re struggling to maintain healthy boundaries with technology and it’s affecting your mental health, you don’t have to navigate this alone.

Schedule your free 15 minute consultation today

Mindful Reintegration

Here’s where most people get it wrong—they do a detox, feel great, then immediately go back to old habits. The key is mindful reintegration:

- •Turn off all non-essential notifications
- •Use app timers to limit social media use
- •Practice “pausing and deep breaths” before opening apps
- •Ask yourself: “What am I hoping to get from this right now?”
- • Notice how you feel before and after using your device – check in with yourself

Anxiety Therapy Orlando: Holistic Support for Mindful Technology Use

If you’ve tried setting boundaries but find yourself unable to stick to them, or if your anxiety around screen time feels overwhelming, it might be time to talk to someone. At Holistic Mental Health Counseling, Jennifer Sierra, LMHC, offers anxiety therapy in Orlando using an integrative approach that supports young adults in building healthier relationships with technology while addressing the anxiety that often drives compulsive use.

Here’s what makes our approach different: we focus on building in activities and practices that you genuinely enjoy before taking anything away. Sometimes it’s easier to add positive elements to your life rather than restricting what’s already become such a big part of your daily routine.

Through anxiety therapy, we work on rediscovering hobbies, connecting with nature, practicing mindfulness, and strengthening real-world relationships—creating a fuller, more satisfying life that naturally reduces the pull of endless scrolling.

“My clients often tell me they feel as if a weight has been lifted off their shoulders when they can finally be in control of their technology use and focus on the things they once enjoyed. We work on these changes together, at a pace that feels sustainable for your unique situation.”

The goal isn’t to eliminate technology from your life—it’s to make sure you’re in control of your relationship with it, not the other way around. Once you establish a healthier relationship with technology, you can begin to focus your time and energy on the things that matter most in your life. Making these shifts can feel challenging when you’re navigating them alone.

Ready to take back control? You don’t have to do it alone. Holistic mental health counseling is here for you. Reach out today to schedule a free 15 minute consultation.

Not Quite Ready for Anxiety Therapy?

At Holistic Mental Health Counseling, we get it—anxiety is exhausting, and taking that first step for help can feel overwhelming. You’re not alone. While navigating this journey, we invite you to explore the blogs below.

Therapy Orlando Anxiety Resources

Anxiety Specialist Jennifer Sierra, LMHC

Jennifer Sierra is an Orlando therapist who specializes in trauma-informed counseling and helping clients navigate anxiety and life transitions. She is a Certified Integrative Mental Health Professional with 20 years of experience, Jennifer thoughtfully balances traditional talk therapy with holistic interventions to help clients find calm within and strengthen relationships. Jennifer maintains a heart for community involvement and Orlando mental health awareness through volunteer work, workshops, and speaking engagements.

Other Therapy Services offered at Holistic Mental Health Counseling in Orlando

We provide evidence-based therapy that honors your strengths while addressing the patterns that no longer serve you. Our services include anxiety therapy, depression therapy, holistic mental health therapy, and life transitions therapy. We work with individuals ready to create lasting change in their mental health and well-being.

Sources:

•Pew Research Center. (2024). Teens, Social Media and Technology 2024.
•American Psychological Association. (2024). Stress in America: A National Mental Health Crisis.
•Journal of Behavioral Addictions. (2024). Digital technology use and adolescent mental health outcomes: A longitudinal study.
•National Sleep Foundation. (2024). Sleep and Screen Time: Understanding the Connection.

Disclaimer: The content provided on this blog is for informational purposes only and is not intended to serve as professional advice, diagnosis, or treatment. The information shared is based on our understanding and interpretation of various mental health topics. It is important to recognize the complexity of mental health issues, and the advice provided here may not address the specific needs of every reader. The content on this blog should not be considered a substitute for professional advice from a qualified mental health professional. Always seek the advice of a licensed therapist or other qualified mental health provider with any questions or concerns you may have regarding your mental health or well-being.

Anxiety therapy orlando, woman set free with help of Holistic Mental Health Therapy OIrlando

Anxiety Therapy Orlando: Perfectionism & Anxiety – A Therapist’s Guide to Breaking Free

July 2 • Written by: Jennifer Sierra, LMHC

You probably know the feeling. You’re triple-checking your work, staying late to make sure everything is “just right,” maybe even getting praised for your high standards… until you’re not. Suddenly, you’re paralyzed by the fear of making mistakes. Your inner critic is louder than ever. You procrastinate on important tasks because nothing feels good enough to start.

If you’ve hit this wall, you’re not a failure. You’re not incapable. You’re probably just caught in perfectionism’s anxiety trap—trying to achieve an impossible standard that’s actually working against you.

At Holistic Mental Health Counseling, we work with high-achieving individuals daily who struggle with this perfectionist anxiety. We understand that perfectionism often masquerades as a strength, though it can become a source of intense anxiety and self-doubt.

However, it doesn’t have to be this way. Here’s the truth: High standards can be helpful, but perfectionism is a slippery slope. The good news? Perfectionism doesn’t have to be your prison—and recognizing when it stops serving you is the first step toward freedom.

If you find your anxiety becoming overwhelming or it is interfering with daily life, remember that professional help is available. At HMH Counseling, led by Jennifer Sierra, LMHC, we specialize in anxiety therapy . We help high achieving professionals daily to break free from perfectionist anxiety. We understand that pursuing excellence and being trapped by perfectionism feel very different—and the difference matters for your healing journey.

Healthy Striving vs. Perfectionism: They’re Not the Same

Healthy striving in itself isn’t the enemy. In fact, having standards can be helpful. It motivates us to do quality work, show up prepared, and take pride in our accomplishments. But when striving becomes rigid—when “good enough” never feels good enough—it shifts into something more harmful: perfectionism.

Perfectionism is sneaky. You might start noticing that you’re avoiding new challenges, spending excessive time on minor details, or feeling devastated by small mistakes. You’re still achieving, but it’s getting harder. You may feel like an imposter or like your usual confidence just isn’t there anymore.

If that pressure keeps building without flexibility or self-compassion, anxiety sets in. Perfectionist anxiety is more than just wanting things to go well. It’s the constant fear of failure, harsh self-criticism, and a growing sense that you’re never quite measuring up. It’s the moment you realize you’re running on fear—and even success doesn’t quiet the inner critic.

The progression below shows how perfectionism feeds anxiety. It’s important to recognize where you are in this cycle and to know that freedom is possible—but it takes self awareness and intention, not just trying harder.

The Perfectionism-Anxiety Cycle

Step 1: Healthy Standards

You start with reasonable goals and quality expectations

⬇️

Step 2: Rigid Expectations

Standards become inflexible – “It must be perfect or it’s worthless”

⬇️

Step 3: Fear of Failure

Overwhelming worry about making mistakes or not meeting expectations

⬇️

Step 4: Procrastination/Avoidance

Delaying tasks or avoiding challenges to prevent potential failure

⬇️

Step 5: Increased Anxiety

Stress builds as deadlines approach and tasks remain unfinished

⬇️

Step 6: Perfectionist Paralysis

Complete inability to start or complete tasks due to overwhelming pressure

Sound familiar? You’re not alone in this cycle. The good news is that recognizing these patterns is the first step toward breaking free from perfectionist anxiety.

The Real Cost of Perfectionist Anxiety

Unchecked perfectionism doesn’t just make you work harder—it rewires your nervous system for constant vigilance. And that has ripple effects:

Chronic anxiety and worry about making mistakes
Procrastination and avoidance of challenging tasks
Imposter syndrome and self-doubt
Relationship strain from unrealistic expectations
Decision paralysis from fear of choosing wrong
Burnout from never feeling “done”
Even depression when nothing feels good enough

You can’t just “lower your standards” to fix this. And no— achieving the next success will not silence your inner critic long term.

Breaking Free Starts With Awareness

This is where the shift begins. Whether you’re a student, professional, or parent, your struggle with perfectionism affects every area of your life.

If you’re constantly revising, avoiding risks, and never celebrating wins because you’re already focused on what’s next, you’re teaching your nervous system that nothing is ever safe or sufficient.

But when you practice self-compassion, challenge your inner critic and give yourself permission to embrace your beautiful imperfections, that is where authentic confidence begins.

One Small Thing You Can Change Today:

Take a quick inventory of your perfectionist patterns.

Do you spend excessive time on minor details?
Avoid starting projects until you feel “ready”?
Feel devastated by small mistakes or criticism?

Pick one behavior you want to shift this week—just one.

Maybe it’s submitting the report that’s 90% great instead of spending three more hours perfecting it.

Maybe it’s trying something new without researching it to death first.

Breaking free from perfectionism doesn’t start with lowering your standards. It starts with self-compassion and recognizing the difference between success and your self-worth.

Need Support for Perfectionism, Anxiety, or Self-Criticism?

At HMH Counseling, we offer compassionate, evidence-based therapy with a focus on anxiety therapy, perfectionism recovery, and building authentic self-confidence for individuals navigating the perfectionism-anxiety cycle.

We help clients recognize perfectionistic patterns, develop self-compassion, and build resilience—personally and professionally. Real change starts with small, intentional shifts toward being “good enough.”

Let’s get you back to thriving, not just surviving.

Ready to Start Anxiety Therapy?

Jennifer Sierra, LMHC with Holistic Mental Health Counseling Orlando, is here to support you in breaking free from perfectionism’s grip. If you’re ready to develop a healthier relationship with yourself and navigate life’s challenges with greater confidence and clarity, we’re here to help.

Contact HMH Counseling today to schedule your consultation.

Not Quite Ready for Anxiety Therapy?

At Holistic Mental Health Counseling, we understand how challenging perfectionist anxiety can be—and how overwhelming it might feel to take the next step toward support. You’re not alone in this. While you’re navigating this journey, I invite you to explore the blogs below.

Therapy Orlando Anxiety Resources

Anxiety Therapist Jennifer Sierra

Jennifer is an Orlando-based therapist specializing in anxiety and life transitions through compassionate, creative approaches. As a Licensed Mental Health Counselor and Certified Integrative Mental Health professional with 20 years of experience, Jennifer thoughtfully balances traditional talk therapy with holistic interventions to help clients find calm and strengthen relationships. Beyond her private practice, Holistic Mental Health Counseling, Jennifer maintains a heart for community involvement and mental health awareness through volunteer work, workshops, and speaking engagements. To learn more about one-on-one therapy services or professional events, you can contact Jennifer here.

About Holistic Mental Health Counseling

HMH Counseling specializes in helping clients overcome anxiety, perfectionism, and self-criticism. Our goal is to help individuals feel confident in their abilities, at peace with their imperfections, and connected to their authentic selves. We provide evidence-based therapy that honors your strengths while addressing the patterns that no longer serve you.

Our services include anxiety therapy, depression therapy, holistic mental health therapy, and life transitions therapy. We work with individuals ready to create lasting change in their mental health and well-being.

Disclaimer: The content provided on this blog is for informational purposes only and is not intended to serve as professional advice, diagnosis, or treatment. The information shared is based on our understanding and interpretation of various mental health topics. It is important to recognize the complexity of mental health issues, and the advice provided here may not address the specific needs of every reader. The content on this blog should not be considered a substitute for professional advice from a qualified mental health professional. Always seek the advice of a licensed therapist or other qualified mental health provider with any questions or concerns you may have regarding your mental health or well-being.

Peaceful woman practicing Anxiety therapy techniques in Orlando

Anxiety Therapy Orlando: 7 Natural Anxiety Relief Tips from an expert Holistic Therapist

January 3 • Written by: Jennifer Sierra, LMHC

As winter invites us to slow down and rest, many of us find ourselves doing the opposite – constantly moving, doing, and thinking. If you’re reading this, you might know how hard it is to simply sit still, to quiet your mind, or to stop carrying everyone else’s needs on your shoulders. As a therapist who helps people find natural ways to heal from anxiety, I see how deeply this always-on state affects people’s lives.

Does this sound familiar? Your mind races the moment things get quiet. Even after checking everything off your to-do list, you can’t truly relax. There’s always this feeling that you need to stay in control, to make sure nothing falls apart. Maybe you’ve noticed that even during happy moments – like celebrating an achievement or enjoying time with friends – there’s this restless voice in your head asking “what’s next?” You’re not alone in feeling this way. Research shows more and more people are experiencing this kind of ongoing anxiety in today’s non-stop world [1].

Living with anxiety is like carrying around a heavy backpack that no one else can see. It shows up as tight shoulders, a churning stomach, and that endless feeling that you should be doing more. It’s tiring being the person who can’t switch off, who feels responsible for everything and everyone, who struggles to just be in the moment without thinking about tomorrow. But hidden in this struggle is something beautiful – a chance to reconnect with your inner peace and discover a gentler way of living.

At Holistic Mental Health Counseling in Orlando, we help clients manage anxiety through a holistic approach that goes beyond just talk therapy. Here are seven natural strategies you can start using today to reconnect with calm and build balance in your life.

What’s Really Going On With Anxiety?

Let’s get real about anxiety for a moment. Those racing thoughts, the tight chest, the feeling that everything might fall apart if you let go for just a second? That’s your body and mind trying to protect you [2]. If you grew up having to be the responsible one or take care of yourself emotionally, these feelings probably feel like old friends. While anxiety sometimes serves as a form of self-protection, it doesn’t have to control your present. The key is to understand the underlying cause and find tools that allow you to work through it.

7 Holistic Tools for Anxiety Relief

At HMH Counseling, we believe in treating anxiety not just as something to “fix,” but as a part of your story that deserves understanding and gentle care. Here are some approaches in addition to traditional talk therapy, that have helped many of my clients find more peace and overall wellness into their lives:

1. Mindfulness (But Not the Instagram Version)

Forget the perfect meditation poses. We’re talking about simple, real-world practices you can do even during your busy day [3]:

Taking three deep breaths before checking your morning emails
Feeling your feet on the ground during stressful moments
Finding micro-moments of pause between tasks
Daily check ins to tune into your body and learn what you need in the moment

These micro-moments of mindfulness allow your brain to reset without requiring a huge time commitment.

2. Move Your Body

Anxiety settles into your body, often as muscle tension or restlessness. Your body holds so much of your anxiety, and moving it mindfully can be incredibly healing [4]. Gentle movement can be surprisingly powerful in releasing this tension.

Stretch for a few minutes before your morning coffee.
Take a 10-minute walk during lunch to clear your head.
Dance to your favorite song in the kitchen just because it feels good.

The goal isn’t strenuous exercise—it’s being kind to your body in the way it needs most.

3. Spend Time in Nature

Nature offers one of the simplest tools for stress relief. No matter where you live, there are small ways to bring its calming effects into your routine.

Take a short walk outside to get some sunlight and fresh air.
Create a small indoor garden with plants that bring life into your space.
Find a favorite spot outdoors where you can reflect or relax, even for a few minutes.

Research has shown that spending time in nature balances mood and reduces anxiety.

4. Express Your Creativity

Creative expression is a powerful, but often overlooked, way to process anxious feelings. Studies have shown that creative expression can be powerful medicine for anxiety [6]. You don’t have to be an artist to benefit. Simple, enjoyable activities like these can help:

Keep a journal to jot down thoughts before bed.
Doodling during your coffee break
Playing music that moves you
Coloring while listening to podcasts

When you’re feeling stuck, creativity can open up new emotional pathways.

5. Nourishing Meaningful Connections

For those of us who learned early on to handle everything alone, asking for support can feel foreign. But connection is medicine [7]. As anxiety therapy progresses my clients find that, it becomes less strained and easier with each step forward. his might look like:

Finding friends who understand your journey
Joining communities of like-minded people
Setting boundaries with relationships that drain you
Creating space for meaningful conversations

6. Prioritize Holistic Self-Care

Think beyond bubble baths (though those are nice too!). Real self-care goes deeper than occasional treats. It’s about building habits that nurture your physical and emotional well-being daily. For instance:

Creating a morning routine that feels grounding
Setting boundaries that protect your time, energy and heart
Choosing foods that support your mood
Getting enough rest (even if it means saying no sometimes)

7. Seek Professional Comprehensive Support

In today’s fast-paced world, it’s easy to fall into patterns that hold you back. You might find yourself prioritizing others at the expense of your own needs, battling constant worry or shying away from conflicts or new experiences. Sometimes, the strongest thing we can do is ask for help.

Research shows that therapy, especially when combined with holistic approaches, can make a real difference [8]. At HMH Counseling, led by Jennifer Sierra, LMHC, we understand the importance of a comprehensive approach.

Our sessions provide a safe and supportive space where you can:

Process past experiences at your own pace

Learn practical tools for managing anxiety

Develop a healthier relationship with yourself

Explore the connection between your past and present challenges

Whether it’s managing perfectionism, setting boundaries, or coping with life transitions, we’ll work together to craft a personalized plan for your unique needs.

My approach blends compassion with creativity. I offer more than just talk therapy – I provide practical, actionable strategies you can implement in your daily life. Together, we will:

Make sense of your challenges
Break old patterns
Rediscover calm and strengthen connections

I’ll help you take control of anxiety and overwhelm by developing personalized coping strategies, creating self-care routines you’ll actually enjoy, challenging perfectionist thoughts, and fostering self-compassion. Together, we can break free from the habits that once protected you but are now standing in the way of your growth and happiness.

Take the First Step Today

If you’ve been thinking about therapy but haven’t taken the leap, I get it. It’s a big step. But making the decision to address your anxiety actively can open doors to a more peaceful, balanced life.

If you’re ready to explore anxiety therapy in Orlando with someone who gets it, we’re here to help. Schedule a session with Jennifer Sierra, LMHC, and take the first step toward living with less anxiety and more joy.

Contact us today to begin your healing journey.
You’ve already shown incredible strength just by acknowledging that you need support. Together, we can build the life you truly want and deserve. By applying these practical strategies, you can start to reclaim moments of calm and control over your anxiety. Remember, it’s all about small, manageable steps—and you don’t have to take the alone.

References

[1] American Psychological Association. (2022). Stress in America™ 2022: Concerned for the future, beset by inflation. https://www.apa.org/news/press/releases/stress/2022/concerned-future-inflation

[2] van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.

[3] Hoge, E. A., Bui, E., Marques, L., Metcalf, C. A., Morris, L. K., Robinaugh, D. J., Worthington, J. J., Pollack, M. H., & Simon, N. M. (2013). Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: Effects on anxiety and stress reactivity. The Journal of Clinical Psychiatry, 74(8), 786-792. https://doi.org/10.4088/JCP.12m08083

[4] Anderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry, 4, 27. https://doi.org/10.3389/fpsyt.2013.00027

[5] Bratman, G. N., Anderson, C. B., Berman, M. G., Cochran, B., de Vries, S., Flanders, J., Folke, C., Frumkin, H., Gross, J. J., Hartig, T., Kahn, P. H., Kuo, M., Lawler, J. J., Levin, P. S., Lindahl, T., Meyer-Lindenberg, A., Mitchell, R., Ouyang, Z., Roe, J., … Daily, G. C. (2019). Nature and mental health: An ecosystem service perspective. Science Advances, 5(7), eaax0903. https://doi.org/10.1126/sciadv.aax0903

[6] Stuckey, H. L., & Nobel, J. (2010). The connection between art, healing, and public health: A review of current literature. American Journal of Public Health, 100(2), 254-263. https://doi.org/10.2105/AJPH.2008.156497

[7] Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: From neurobiology to clinical practice. Psychiatry (Edgmont), 4(5), 35-40.

[8] Lake, J. (2017). The integration of psychotherapy and complementary and alternative medicine: A vision for the future. Alternative and Complementary Therapies, 23(1), 14-20.