Adaeze Okafor is a psychologist who specializes in addressing mental health issues such as grief, trauma, PTSD, chronic stress, anger management, anxiety, and depression for individuals, families, groups, couples, children, and adolescents.  

Having earned her master’s in developmental psychology along with other certifications, she has demonstrated expertise in working with numerous clients struggling with mental health challenges. Her approach to handling clients has led to positive feedback and reviews from satisfied individuals.  

She is passionate about helping individuals find balance and clarity in their lives by providing a safe, non-judgmental space where they feel free to express their emotions and innermost thoughts.  

Anxiety is a word we hear a lot these days. Do you think it’s overused, or does it reflect how common anxiety really is? 

That’s an insightful observation, thank you. Anxiety is indeed a buzzword that is used daily in our present society. And because of this prevalence, there is a tendency it can be misused or even overused. 

Everyday stress is often mislabeled as anxiety. But at the same time, it means that there is a growing awareness about anxiety and the need to understand it better. 

As an expert, how would you define anxiety, and how does it differ from just feeling stressed or nervous? 

Thank you for that question. It is beyond feeling stressed or nervous. Anxiety is a complex psychological condition that is often characterized by persistent and excessive worry about future events. 

There is no anxiety without physiological symptoms such as heart palpitations, sweating, or tension. It is normal for everyone to experience stress or nervousness in certain situations, like when a person needs to give a presentation or sit for an examination, but in anxiety, the feelings often persist even when there is no apparent stressor and significantly impair daily functioning. 

Where stress is usually a response to an external stimulus, anxiety can be internally generated through thoughts and fears that may be overwhelming and debilitating. 

You’ve worked with many individuals struggling with anxiety— what are some patterns or trends you’ve noticed in how it manifests? 

In my work with individuals who struggle with anxiety, some of the most typical patterns that I have observed are the tendency to overthink or ruminate on negative possibilities which can lead to avoidance behaviors, and physical symptoms such as heart palpitations, insomnia, and digestive issues.

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Do mindfulness and meditation truly help with anxiety, or is it about personal preference?

As a psychologist, I highly encourage my clients to adopt mindfulness and meditation as the topmost techniques. They are very effective coping strategies for people who suffer from anxiety. 

However, individuality matters. Some people find mindfulness beneficial while others feel better with exercise or connecting with loved ones. Ultimately, it’s all about exploring what works best for one. 

How can someone recognize when their anxiety is actually holding them back from doing things they want to do?

Individuals can recognize when anxiety is holding them back if there are signs such as consistently avoiding going out with friends; physical symptoms, such as panic attacks, fatigue; or persistent dread that disrupt their work, and social interactions. 

If anxiety is dictating their choice or shrinking their world, then it's time to seek support.

Is there such a thing as ‘curing’ anxiety, or is it more about learning to manage it? 

Anxiety is a natural emotion; therefore, it cannot be eradicated but only managed through therapy. 

Although most people may experience significant relief through therapy, medication and even lifestyle changes, anxiety can be a part of one's life and learning to navigate through it is key. 

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What’s your opinion on online therapy? Is it helpful or just a quick fix? 

In this time and age, online therapy is a very valuable form of therapy. This is because it is easily accessible and at times even comforting for those uneasy about going to see someone directly. 

It is not a “quick fix” but a very flexible format that works well for people who need immediate care and attention and that is what Tranqbay is all about. 

What’s the one message you’d like to leave with anyone reading this who struggles with anxiety? 

To anyone who is struggling with anxiety, my key message to you is that YOU ARE NOT ALONE. Seeking help is not a sign of weakness, it shows strength. 

Anxiety can be overwhelming but taking small steps such as going to therapy can lead to change. 

What’s one thing you’d say to someone who’s afraid to see a therapist for their anxiety? 

I feel everyone needs to hear this. Seeing a therapist for your anxiety is a courageous and important step. 

Therapy is a safe and non-judgmental zone. You can talk and express your thoughts and feelings without being judged. 

You can even book an initial consultation session on Tranqbay and see it as an experiment. 

You do yourself a lot of good when you prioritize your mental health the same way you prioritize your physical health.

Finding a certified therapist is easy with us. 

We’ve also included a step-by-step guide to assist you in booking your first session.

Expert psychologist Adaeze Okafor offers insights on anxiety, trauma, and stress management, helping individuals find balance through therapy and mindfulness.

Therapist Insights on Anxiety

Do you overthink messages and spiral into anxiety while waiting for a reply? You're not alone. Many people experience message anxiety, constantly analyzing texts for hidden meanings. This article explores the psychology behind overthinking texts and offers practical ways to break free from the cycle.

You check your phone screen for just another notification but instead find yourself staring at a message that makes your chest tighten.

Three short words carry surprising emotional depth that settles into your chest.

About what? Did I say something wrong? Are they upset? Is this good news or bad news? 

The brain interprets the neutral message as something more significant. Rather than taking the message at face value, your brain examines your previous experiences and conversations while considering old worries to anticipate future events.

The mind responds to uncertainty by setting up defenses against potential dangers.

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Psychologists explain this phenomenon as intolerance of uncertainty which occurs when our brain feels uneasy in situations with insufficient information. 

Our minds attempt to fill unknown gaps with potential dangers when full information about a situation is missing.

Past experiences with rejection or conflict have affected you. Your brain retains memories of painful experiences to help you prepare for similar situations in the future.

You’re naturally anxious or overanalytical. Your brain automatically searches for patterns and perceives possible dangers.

You value the relationship deeply. The stakes feel higher when someone becomes more important to you.

  Too worried. Am I portraying this situation as more serious than it really is?

"Now’s not a good time. Can we talk later?"

  Too dismissive. What if it’s urgent? 

You select a secure message option and press the send button. Now comes the waiting game. 

Your brain keeps scanning for threats. Seconds pass. Then minutes. No response. 

The little “typing…” indicator appears. Then disappears. 

You don’t respond. Instead, you fixate on the message, trying to make sense of it.

Your thoughts drift back to past conversations, searching for clues of any underlying issues. This is known as rumination, a cycle of repetitive thinking where your mind gets stuck on the same unresolved thoughts.

Perhaps you should consult a friend for their opinion. But then they might question why you’re overthinking a straightforward text. And that’s the crux of the matter, isn’t it? It’s just a text.

Option 3: Ignore It and Pretend It Doesn’t Exist

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You turn off your phone and push it away. Out of sight, out of mind.

Minutes turn into hours. You try to immerse yourself in work, scroll through social media, listen to music; anything to avoid dwelling on the message. Yet it hangs around like a persistent echo, an incomplete thought nagging at your mind.

Your brain does not wish to torture you when you overanalyze messages but instead seeks to protect you from uncertainty.

Here’s what’s happening in your mind: 

The brain's fear center known as the amygdala interprets uncertain situations as dangerous. Your brain responds as though a threat exists even without physical danger present in a text message.

Your mind creates negative interpretations. In the absence of context your mind generates worst-case scenarios and pulls from past fears to fill in missing information.

Your stress response activates. Your body responds to perceived threats by increasing heart rate and showing signs of restlessness and difficulty maintaining focus.

But here’s the thing: Not every message is a crisis. 

If this is the case regularly, it’s time to look at the bigger picture: There is no need to incur mounting anxiety over communication. 

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So, ask yourself: What’s the most rational explanation? Instead of negative spin, consider other avenues like the fact that the sender just wants to catch up or ask a simple question.

Anchor yourself in a deep breath and detach from the conversation to calm yourself. Remind yourself that I don't have to have every question answered as soon as it is posed. With practice, this will help with social anxiety.

Look out for signs that it's a prevailing habit. If you find it extremely difficult not having control over analyzing people's texts and it disrupts your lifestyle, it might be that you require help for your anxiety or social stress. 

Do you overthink messages and spiral into anxiety while waiting for a reply? Learn the psychology behind message anxiety and how to stop overanalyzing texts.

 Can a Text Trigger Anxiety? The Psychology Behind Overthinking Messages

Anxiety is something many of us have faced whether it’s a brief moment of nervousness before an event or a persistent worry about what the future holds.

Have you ever experienced your heart racing so fast that you thought it might explode? Or felt your palms sweating profusely just before stepping onto a stage or speaking to a crowd.

We worry about things such as money, food, work but anxiety disorders involve more than occasional worry or fear. It becomes a problem when it significantly hinder the ability to carry out daily tasks and affect our behavior, relationships, and even our performance at work or in social settings.

For some, it develops into a mental health condition that alters how they view, respond to, and interact with the world.

And its signs are palpable. It often shows up as a racing or irregular heartbeat, dizziness, excessive sweating, trembling, or shaking, constant feeling of danger or impending doom, tingling sensations in fingers or lips, sudden waves of nausea or sickness.

Recent data from the World Health Organization shows that anxiety disorders are becoming increasingly common worldwide, affecting about 4% of the population, with significant rises noted in the United States.

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Anxiety manifests differently for everyone, and its origins can be intricate and diverse.

There are several types of anxiety disorders including panic disorder, generalized anxiety disorder, specific phobias, social anxiety disorder, post-traumatic stress disorder, obsessive-compulsive disorder, and separation anxiety disorder.

Have you experienced your heart racing, or felt a tightness in your chest or stomach? Perhaps you've struggled to catch your breath, or felt dizzy or sweaty? Some individuals may even feel disconnected from reality, as if they’re losing control over their body or thoughts.  

If any of this sounds familiar, you might be going through panic attacks, which can be quite distressing. 

People with generalized anxiety disorder often face ongoing and excessive worry or anxiety that can persist for months or even years. Does it feel like you're always on edge or exhausted, no matter how much rest you get? 

Other typical symptoms include trouble concentrating, irritability, and sleep issues.  If so, you might be dealing with generalized anxiety disorder. 

Do you find yourself feeling an intense, irrational fear when confronted with certain objects or situations, even when the actual risk is low? This could indicate a phobia. For instance, do you feel a surge of anxiety when you're in high places or peering down from tall buildings? This condition is known as acrophobia, which is the fear of heights. 

There are also other common fears, such as claustrophobia (fear of confined spaces), agoraphobia (fear of open spaces), or fears related to specific animals. 

Those who suffer from these phobias often steer clear of situations that provoke anxiety, but therapy can assist in managing and alleviating these intense feelings.

Social anxiety disorder is characterized by an intense fear of social situations, often stemming from worries about being embarrassed or judged by others. 

This anxiety can interfere with everyday life, making it difficult to engage in work, school, or social events. Treatment usually includes therapy.

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Recognizing your anxiety is the first and most important step in managing it. Here are some strategies that may help:

Take time to reflect on the situations or thoughts that usually lead to your anxiety. Understanding these triggers can help you anticipate and manage your reactions.

Writing about your feelings and experiences can bring clarity and insight. Journaling allows you to track patterns and emotions that might go unnoticed in the moment.

: Engage in activities that keep you grounded, such as meditation or yoga.

s: Focus on maintaining a balanced diet, regular exercise, and sufficient sleep.

: Be cautious of habits like consuming alcohol or relying on other substances, as these can exacerbate anxiety over time.

If your anxiety feels overwhelming, consider reaching out to a therapist or counselor. Professional support can provide you with the tools needed to navigate your journey effectively.

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You can start with a consultation with our experts today!

Source: National Institute of Mental Health, MedlinePlus

Anxiety can affect anyone, but knowing its signs, types, and helpful tips can guide you to better manage it and regain control for a healthier life.

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