Anxiety and Addiction counseling for driven people in Spokane, WA.

Counseling and therapy services in Spokane, WA for men and women who experience anxiety or substance abuse problems. Learn more.

Are You OVER being overworked, stressed out and anxious?

You're pulled in 10 different directions all at the same time. Your mind won't stop racing and you feel out of control. At times, it's nearly impossible to concentrate at work and by the time you get home, you are so exhausted that it's difficult to even get dinner on the table or help the kids with homework. You've been pulling back at work, distancing from friends, and feel 'checked-out' around family. The only thing that seems to bring you some peace, let alone sleep, is a glass (or three) of wine, hours of Netflix, or chocolate cake.

What's getting in the way of your happy+healthy?

When you look back at your life, you can clearly see all of your accomplishments. In fact, you've done exactly what you "should" have done the whole way through - established a good career and climbed the corporate ladder, raised children and cultivated meaningful relationships - and yet there is something missing. Racing thoughts, worry, and anxiety flood in. Followed by self-doubt and no motivation. You're justified in grabbing that six-pack or bottle of wine on the way home, but the next day you beat yourself up for being absent from the family again and for having a cloudy head the morning - you’re starting to wonder if you have a problem with alcohol.

Anxiety therapy in Spokane, WA can help

I help driven and successful people who are overwhelmed and anxious, find peace and purpose. By learning healthy strategies for thinking and behaving with intention, you can live a purposeful life filled with meaning. Let's figure it out together, one step at a time.

Are you ready to take back control of your life from anxiety? Call me to schedule a free 15-minute phone consultation, at my Spokane location 509-999-8696.

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@rbcounseling.com

I'm currently listening to Grit: The Power of Passion and Perseverance by Angela Duckworth and so far, it's amazing! An important aspect of the book is that there is a huge misconception about achievement. 🏆⠀
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When we see someone who is at the top of their game (an olympic athlete, ultra successful business woman, or prima ballerina), we instantly comment on his or her "talent." However, Dr. Duckworth's research shows that a main factor in achievement is GRIT (as she defines as "a combination of passion and perseverance for a singularly important goal").⠀
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And, maybe most importantly is that GRIT can be cultivated.⠀
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The people I sit across from in the therapy room will attest to my conviction that 'if there's no change, there's no change' so you better get out there and practice. Dr. Duckworth's formula for achievement appears right in line with this: Talent + Effort = Skill ... Skill + Effort = Achievement. ⠀
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What does this mean? When we're talking about achievement, EFFORT COUNTS TWICE!⠀
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Healthy coping strategies to decrease anxiety must to be practiced. Over and over and over again. Sure, some people don't have as much anxiety or they seem to pick up the skills easier (talent). However, through continued practiced (effort), you can master the coping strategies (achievement) and experience less anxiety. 🏆🥇🎖️🏆⠀
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Don't give up. You've got this.⠀
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Photo credit: Zach Callahan via Unsplash⠀
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#grit #angeladuckworth #effort #achievement #anxietyrelief #sticktoit #rbcounseling #spokane

You're struggling with worry and anxiety... You want relief. PEACE. There are many, many opinions about what techniques are most helpful for reducing anxiety. It can be pretty overwhelming trying to navigate through all of it. ⠀
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In part, I believe the best strategy for reducing anxiety is one (or more) that you feel comfortable with and will practice (a key part being *practice*). That being said, I have seen clients make the quickest movements toward their goals with a combination of Mindfulness Based Stress Reduction (MBSR) and Cognitive Behavioral Therapy (CBT).⠀
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MBSR targets the fight/flight/freeze part of the brain (often recognized as the physical sensations of anxiety). CBT targets irrational or unhelpful thinking patterns (worry, future tripping, what if's) that keeps anxiety going. By connecting these two strategies, we're able to target the two main parts of the brain where anxiety begins and grows. How cool is that??⠀
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My latest blog (link in bio) provides some additional information about MBSR and CBT, including why they work, what to expect during therapy, and how to supercharge your efforts. Check it out!⠀
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#anxiety #therapy #counseling #MBSR #mindfulness #CBT #anxietyrelief #rbcounseling #spokane

Do you have a morning routine? There are more and more people talking about the importance of a #morningroutine.
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I’ve learned that my “morning routine” actually starts the night before - I need to be in bed 😴 working toward sleep by 9:00pm in order to have the morning I want.
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With the right amount of sleep, I’m able to... meditate, exercise, make lunch, eat breakfast, catch up on email/social media (aka dink around for a few mins), get dressed and head out the door.
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I’ve learned that this routine sets me up to have an amazing day!!
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But.... of course, it doesn’t always happen. Sometimes I get to bed late or don’t have enough time in the morning.
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Be flexible, show some grace, and try again the next day.
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Tell me - What’s your morning routine?
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#agreatstart #routine #grounded #anxietyrelief #exercise #meditation #rbcounseling #spokane

ANSWER: Frostbite.⠀
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#halloween #corneyjokes #humor #alittlelaugh #besafe #fall #spokane #rbcounseling

There are so many things going on 🔅all the time 🔅that it can difficult to even pay attention to the things that create joy, happiness and #fulfillment in our lives. By slowing down and even stopping every once in awhile to be #mindful, we're able to reflect on our lives. ⠀
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Still struggling to figure out your passion - what you are naturally drawn to? Make a list of the things for which you are grateful - things that make you laugh and fill you with joy. Or, think back to activities you participated in as a child or teenager (🎵🎳📘🚲⛺️🏀🥋🎨🎳🎭✍️). ⠀
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What commitment will you make to yourself? How will you actively incorporate more activities that you are naturally drawn to?⠀
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Photo credit: Photo by Al x via Unsplash⠀
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#mindfulness #gratitude #purpose #passion #anxietycounseling #spokane #rbcounseling

It can be so difficult to push toward your calling, to find your purpose, especially when others are skeptical or unsure of your plans. Before I opened my counseling practice, people cautioned me: "Most businesses fail... It'll take 10 years before you are able to get a steady flow of clients... How are you going deal with X, Y and Z?"⠀
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When I think back on that, I am so thankful for that little part inside me that kept pushing forward. Thankful for the mantra that fueled my courage: "What would you do if you could not fail?" And, thankful for the people in my life who were able to see and understand my journey.⠀
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Step outside the fear. Trust your plan. Look for evidence that you'll succeed.⠀
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#journey #change #growth #purpose #mindfulness #anxietycounselingspokane #spokane #rbcounseling

Rachel Baker Counseling PLLC

Counseling and psychotherapy for individuals in Spokane, WA and the greater Spokane area. Specializing in anxiety and addiction counseling utilizing Cognitive Behavioral Therapy, Mindfulness, and Motivational Interviewing.