Anxiety: Effective Therapy for GAD That Can Help You Reclaim Control

By Sandra I. Beekmann, MS, NCC, LCMHC

Feeling anxious from time to time is a natural part of life. But if worry and fear are a constant presence—disrupting your sleep, relationships, or ability to focus—you might be experiencing Generalized Anxiety Disorder (GAD). The good news? You don’t have to live in a constant state of tension. Effective therapy for GAD is available and can help you feel more grounded, present, and in control of your life again.

What Is Generalized Anxiety Disorder?

GAD is more than occasional nervousness. It’s characterized by persistent, excessive worry about a wide range of everyday issues—health, finances, work, relationships—often without a clear or logical cause. People with GAD often describe feeling "on edge," experiencing muscle tension, restlessness, fatigue, irritability, and trouble concentrating or sleeping.

Living with GAD can feel like carrying around a constant weight, but therapy can offer practical tools and real relief.

How Therapy Helps

There is no one-size-fits-all approach to treating GAD, but therapy offers a safe, supportive space to explore your anxiety and learn strategies to manage it. Here are some of the most effective evidence-based approaches:

1. Cognitive Behavioral Therapy (CBT)

CBT is considered the gold standard in treating GAD. It helps you identify and challenge unhelpful thought patterns and replace them with more balanced, realistic thinking. Through CBT, you can learn to break the cycle of worry and develop healthier ways of responding to stress.

Key tools in CBT include:

• Thought records

• Exposure techniques

• Relaxation training

• Problem-solving skills

2. Mindfulness-Based Therapy

Mindfulness helps you shift out of anxious thinking by anchoring you in the present moment. Practices like meditation, deep breathing, and body scans can reduce physiological symptoms of anxiety and train your brain to be less reactive to stress.

Mindfulness doesn’t mean ignoring your worries—it means learning to respond to them in a calmer, more intentional way.

3. Acceptance and Commitment Therapy (ACT)

Rather than trying to eliminate anxiety, ACT helps you change your relationship with it. Through ACT, you learn to accept anxious thoughts and feelings without letting them dictate your actions. This approach encourages you to live in alignment with your values—even when anxiety shows up.

4. Integrative and Holistic Therapies

Some individuals find additional relief through complementary approaches like yoga, nutrition counseling, breathwork, or trauma-informed body-based therapies. When used alongside traditional therapy, these tools can enhance overall emotional regulation and wellbeing.

What to Expect in Therapy for GAD

At the heart of effective therapy is a collaborative relationship. A skilled therapist will work with you to understand your unique experiences with anxiety and tailor a plan that meets your specific needs. Over time, you’ll learn how to:

• Notice early signs of anxiety before it escalates

• Respond to stress in more empowering ways

• Let go of the need for constant control

• Create space for peace, clarity, and confidence

Reclaiming Control Is Possible

Living with GAD can feel overwhelming, but with the right support, healing is not only possible—it’s within reach. Therapy can help you reconnect with your inner strength and move through life with more ease and freedom.

If you’re ready to take the first step toward a calmer, more centered you, we’re here to help.

Contact us today to schedule a consultation and begin your journey toward reclaiming control from anxiety.

Wearing Three Hats: Therapist, Boss, Beekeeper

By Sandra I. Beekmann, MS, NCC. LCMHC-QS

People often ask how I manage to juggle being a mental health therapist, a business owner, and a beekeeper. My first response is usually a laugh, followed by, “Carefully—and with a lot of coffee.” But the truth is, these roles aren’t as separate as they seem. Over the years, I’ve discovered surprising parallels between therapy, leadership, and beekeeping. Each one requires presence, patience, and a deep respect for the process of growth.

Therapist: Holding Space for Healing

As a mental health therapist, my job is to sit with clients in their pain, their breakthroughs, their fear, and their hope. It’s sacred work. Every session is a reminder that healing doesn’t follow a straight path—it weaves, loops back, pauses, and sometimes surprises us. I’ve learned to trust the process, to honor the small wins, and to listen more than I speak.

What keeps me grounded in this work is the belief that people are incredibly resilient. Even when they can’t see it, I can. My role is to be a mirror, a guide, and sometimes just a steady presence when everything else feels shaky.

Boss: Nurturing a Practice, Not Just a Business

Running a group practice means I wear the boss hat, but I try to do it in a way that aligns with my values as a therapist. That means cultivating a work environment where clinicians feel supported, not micromanaged. I believe in creating a space where professionals can grow without fear of judgment, where collaboration is encouraged, and where mental health is valued—for both clients and therapists.

Leadership isn’t about having all the answers. It’s about building trust, setting a vision, and knowing when to step in and when to get out of the way. Much like therapy, it’s about balance, boundaries, and believing in people’s capacity to rise.

Beekeeper: Lessons from the Hive

And then there are the bees. When I step into my backyard and open a hive, everything slows down. Beekeeping demands mindfulness. If I’m anxious or distracted, the bees know it. They respond not just to movement but to energy.

A hive is a superorganism—thousands of individuals working as one. There’s order, rhythm, and instinctive communication. It’s a living metaphor for community and collective wellbeing. Watching the bees reminds me that small actions matter: one bee gathering one drop of nectar doesn’t seem like much, but together, they create something golden.

Beekeeping has taught me patience, observation, and how to respond rather than react—skills that have made me a better therapist and a better leader.

Integration: Living with Intention

Balancing these three roles isn’t about compartmentalizing. It’s about integrating. Each one teaches me something I can bring into the others. Therapy reminds me of the power of presence. Leadership challenges me to stay humble and curious. Beekeeping connects me to nature and rhythm.

So, yes—it’s a lot of hats. But they all fit together more than you’d think.

If there’s one thing I’ve learned from therapy, business, and the bees, it’s this: healing, growth, and success all take time. You can’t rush transformation, but you can create the right conditions for it to thrive.

May is Mental Health Awareness Month

By Jade Caswell, MA, LMHC, NCC

            Fighting to break the stigma around mental health and advocating for those living with mental health challenges is an important part of our mission here at SMC Tampa. We draw special awareness to these goals during May, which is known as Mental Health Awareness Month. This month-long observation period dedicated to educating the public, advocating for those with mental health needs, and increasing awareness of mental health among the public was first observed in 1949 and features a new theme every year. This year, the National Alliance on Mental Health has announced the following theme: "In Every Story, There's Strength." According to NAMI, this year's theme draws attention to the unique and diverse mental health journeys of individuals in our community. Interested in this month-long event, but not sure where to start? Read below for some ideas on how to get involved!

1. Start a conversation

Share your own experiences and talk to others to help break the stigma around mental health. Sometimes the first step is simply sharing your own experiences or giving others a safe space to communicate.

2. Share your mental health journey

NAMI is encouraging everyone to share their mental health journey on social media to build hope, healing and connection by using the hashtag #MyMentalHealth (more details can be found at https://www.nami.org/get-involved/awareness-events/mental-health-awareness-month/).

3. Advocate for Mental Health Policies

Writing to local legislators about policies that improve access to mental health care. You do have a voice!

4. Volunteer for Mental Health Organizations

Donating or volunteering to raise awareness and educate the public is a valuable part of the missions of organizations like NAMI and Mental Health America. Researching local and community-based organizations in your area may be another great place to start. Together we can make a difference!