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White Knuckling: How It Impacts Residents at Mountain Valley Treatment Center

Posted on January 21, 2025February 18, 2025 by Mountain Valley Treatment Center

“White knuckling” vividly describes the act of forcing oneself through an anxiety-provoking situation. Picture gripping the handlebars of a bicycle as you struggle to balance on an uphill climb or holding onto ski poles with all your might as you descend a steep slope. In both cases, the tighter you grip and the more rigid you become, the harder it is to adjust and navigate effectively. When skiing downhill, for example, white knuckling makes you stiffer, increases your risk of falling, and prevents you from flowing with the terrain.

At Mountain Valley, we often see this response in residents working through their fears and anxieties. While it may feel like a survival strategy, white knuckling is often more of a hindrance than a help.

What Is White Knuckling?

White knuckling refers to enduring anxiety through sheer willpower, without addressing or accepting the underlying thoughts and emotions. Imagine being on a turbulent plane ride, clutching the armrests with all your strength as if your grip alone could stabilize the aircraft. It’s a reactive, fear-driven coping mechanism that reinforces the belief that the situation is dangerous or unbearable.

White Knuckling in Exposure Therapy

At Mountain Valley, we use Exposure Response Prevention (ERP), an evidence-based therapeutic approach for treating OCD and anxiety. ERP involves gradually facing fears without engaging in avoidance or compulsive behaviors.

White knuckling during ERP looks like muscling through exposures with a mindset of “I just have to get through this.”While the resident may complete the exposure, they miss the opportunity to engage meaningfully with their anxiety and build true resilience.

Why White Knuckling Falls Short

White knuckling reinforces the belief that anxiety-inducing situations are genuinely threatening. It keeps residents stuck in emotional reasoning, where feelings of fear are mistaken for actual danger. For example, gripping a hospital bed during a feared visit doesn’t make the environment any safer. Instead, it solidifies the resident’s belief that hospitals are inherently unsafe and that their fear is justified.

By holding onto control so tightly, residents avoid the discomfort of allowing fear and uncertainty to exist. This compromises the effectiveness of the exposure and hinders long-term progress. The exposure becomes an exercise in endurance rather than a step toward greater psychological flexibility.

A Real-Life Example

Consider a resident with contamination OCD. Their sibling needs urgent care, and they agree to drive them to the hospital—a place they’ve avoided for years. During the visit, they mentally and physically brace themselves, holding their breath and counting down the seconds until they can leave. Once they’re back home, the relief is immense.

But what happens next? The hospital becomes an even stronger source of fear, reinforcing avoidance patterns and undermining their progress in therapy.

Alternatives to White Knuckling

So, what can residents do instead? At Mountain Valley, we encourage a different approach—one rooted in Acceptance and Commitment Therapy (ACT) principles and compassionate exposure work.

1. Choose Willingness Over Avoidance

Be open to experiencing fear and discomfort rather than fighting it. The goal isn’t to eliminate anxiety but to build tolerance for it.

2. Engage Fully in Exposures

The quality of exposure matters. Instead of going through the motions, engage authentically with the experience. Notice thoughts and feelings without judgment.

3. Focus on the Present Moment

Use mindfulness techniques to ground yourself in the here and now. Pay attention to your surroundings and allow discomfort without trying to escape it.

4. Loosen the Grip

Recognize when you’re holding on too tightly—physically or mentally—and intentionally soften. Even small moments of letting go can create meaningful shifts.

5. Practice Feeling More

Instead of striving to feel less anxiety, aim to feel it more fully and with curiosity. This paradoxical approach often reduces the intensity of fear over time.

6. Be Patient and Gentle

Change is a process. Like learning to play an instrument or mastering a sport, progress comes with practice, repetition, and self-compassion.

Why This Matters

Residents at Mountain Valley often begin their journey with a strong desire to feel better and regain control over their lives. While white knuckling may seem like a necessary step, it ultimately keeps them stuck.

By embracing discomfort and engaging in exposures with openness, residents can move beyond the grip of anxiety and OCD. They learn that true growth comes not from avoiding fear but from facing it with courage and intention.

A Path Toward Freedom

Choosing alternatives to white knuckling isn’t just about therapy—it’s about reclaiming life. Residents who practice these skills discover they can navigate difficult situations without losing sight of their values. They reconnect with what matters most—whether it’s family, friendships, academics, or personal growth—and take meaningful steps toward a bigger, more fulfilling life.

At Mountain Valley, we stand beside our residents as they let go of the metaphorical handlebars and step into their power. Together, we transform fear into freedom and resistance into resilience.

Acceptance and Commitment Therapy (ACT) at Mountain Valley: Guiding Young People Toward a Valued Life

Posted on January 9, 2025January 9, 2025 by Mountain Valley Treatment Center

At Mountain Valley Treatment Center, our mission is to help adolescents and young adults overcome the challenges posed by anxiety, OCD, and related disorders. Among the many evidence-based approaches we employ, Acceptance and Commitment Therapy (ACT) stands out as a cornerstone of our therapeutic framework. This dynamic modality not only complements other interventions, such as Exposure and Response Prevention (ERP), but also empowers our residents to embrace their inner experiences while pursuing a life aligned with their values.

What is ACT?

Acceptance and Commitment Therapy, or ACT (pronounced as a single word, “act”), is a mindfulness-based behavioral therapy that focuses on psychological flexibility. Developed by psychologist Steven C. Hayes, ACT combines acceptance strategies with commitment and behavior-change techniques to help individuals live meaningful lives despite the presence of difficult thoughts and feelings. The approach revolves around six core processes:

Acceptance: Allowing inner experiences, such as thoughts, feelings, and sensations, to exist without unnecessary struggle.
Cognitive Defusion: Learning to unhook from unhelpful thoughts by viewing them as transient mental events rather than absolute truths.
Being Present: Cultivating mindful awareness of the current moment.
Self-as-Context: Recognizing oneself as distinct from thoughts and emotions.
Values: Identifying what truly matters and provides meaning.
Committed Action: Taking effective steps toward a life guided by those values.

How We Use ACT at Mountain Valley

At Mountain Valley, ACT plays a pivotal role in helping residents navigate their anxiety and OCD. Our clinicians integrate this approach into individual and group therapy sessions, tailoring interventions to meet the unique needs of each resident.

1. Acceptance: Making Peace with Inner Experiences

A key aspect of ACT is teaching residents to accept their inner experiences without judgment or resistance. For example, a resident struggling with OCD might feel an intense urge to perform a compulsion. Through ACT, they learn to allow that urge to exist without acting on it. This process is often explained using metaphors, such as “the wave in the ocean,” which illustrates how thoughts and feelings rise, peak, and eventually fall if we let them.

To facilitate this acceptance, we teach residents specific coping skills, such as the “ACE” technique:

Anchor: Ground yourself in the present moment.
Cope: Weather the emotional storm with mindfulness.
Engage: Focus on the task or value-driven behavior at hand.

2. Values: Defining What Matters Most

Connecting with personal values is at the heart of ACT. At Mountain Valley, we help residents explore what truly matters to them, such as family, friendships, education, or personal growth. By identifying their values, residents can begin to align their actions with these guiding principles. For instance, a resident who values connection might choose to attend a group activity despite their social anxiety.

3. Committed Action: Taking Steps Toward a Meaningful Life

With acceptance and values as a foundation, ACT encourages residents to take effective, value-driven actions. This means facing fears and discomforts while staying true to their values. For example, a resident with emetophobia (fear of vomiting) may attend school or eat meals despite their anxiety, guided by their commitment to education and health.

4. Enhancing ERP with ACT

ACT complements ERP, a widely recognized treatment for OCD and anxiety. While ERP focuses on gradual exposure to feared stimuli and preventing avoidance or compulsive responses, ACT enhances this process by addressing internal experiences. Residents learn to accept their anxiety or fear while continuing to engage in exposure tasks. This dual approach ensures that residents not only confront their fears but also develop resilience and psychological flexibility.

Tangible Skills for Everyday Use

ACT provides residents with practical skills that extend beyond therapy sessions. One particularly impactful skill is thought defusion, which helps residents unhook from unhelpful thoughts. By recognizing thoughts as temporary mental events rather than absolute truths, residents can reduce the power these thoughts hold. For example, instead of saying, “I can’t do this,” a resident might reframe it as, “I’m noticing the thought that I can’t do this,” creating space to act in line with their values.

ACT in Action: Building a Rich, Full Life

The ultimate goal of ACT at Mountain Valley is to help residents live rich, full, and meaningful lives. This means embracing all aspects of their experience—both the joys and the challenges. Residents come to understand that a valued life includes discomfort and that growth often happens outside their comfort zones. By embodying ACT principles, our clinicians model resilience and authenticity, fostering a supportive and transformative environment for our residents.

Resources for Learning More

If you’re curious about ACT, consider exploring these resources:

Nourishing Minds and Souls: How Food Integrates into Anxiety Treatment at Mountain Valley

Posted on December 12, 2024January 9, 2025 by Mountain Valley Treatment Center

At Mountain Valley Treatment Center, healing extends beyond traditional therapy sessions—it permeates every aspect of daily life, including the kitchen. Under the guidance of Chef Aric Eagleston, food has become a pivotal component of the therapeutic journey for residents grappling with anxiety and related disorders.

From Culinary Arts to Therapeutic Cuisine

Chef Aric joined Mountain Valley after a long tenure in the restaurant industry. Trained at the prestigious Culinary Institute of America, he honed his skills in various culinary disciplines, including international cuisine and charcuterie. Seeking a more meaningful application of his craft and a respite from the demanding restaurant environment, Aric found his calling at Mountain Valley.

“I wanted to get out of the normal restaurant business,” Aric shared. “Mountain Valley popped up, and it sounded more meaningful—being able to help people.”

Customized Nutrition for Healing

Understanding that proper nutrition is essential for mental health, Aric ensures that every meal caters to the diverse dietary needs of residents. The kitchen at Mountain Valley is equipped to handle:

Gluten-Free and Dairy-Free Diets: Using alternative flours like chickpea and rice flour, Aric creates dishes that accommodate gluten sensitivities without compromising taste.
Vegan and Vegetarian Options: With products like vegan chorizo and cheese, residents enjoy plant-based versions of their favorite meals.
Kosher Meals: An oven blessed by a rabbi and carefully sourced kosher ingredients allow for the preparation of meals that meet kosher dietary laws.
Nut-Free Environment: To ensure the safety of all residents, Mountain Valley maintains a nut-free campus.

“There are so many products available now that weren’t when I first started,” Aric noted. “We try to accommodate everyone’s needs.”

Incorporating Residents into the Culinary Process

Food at Mountain Valley is not just something to consume; it’s an integral part of therapy. Residents actively participate in cooking through various programs:

Occupational Therapy (OT) Modules: Designed and led by the residents themselves, these modules help develop leadership and communication skills. Aric acts as a sous-chef, assisting as needed while residents take charge.
Cooking Club and Farm-to-Table Programs: These initiatives allow residents to engage hands-on with food preparation, from harvesting ingredients to cooking meals. They learn about local sourcing and sustainability, often working with produce from Mountain Valley’s gardens and eggs from on-site chickens.

“It’s rewarding to see them overcome their fears,” Aric said. “Whether it’s cracking an egg or trying a new vegetable, they’re making progress.”

Exposure Therapy Through Cooking

Many residents at Mountain Valley struggle with anxiety, OCD, and contamination fears. Cooking serves as a practical form of exposure therapy:

Handling Ingredients: Activities like breaking eggs or breading chicken help residents confront tactile sensitivities and fears of contamination.
Trying New Foods: Preparing and tasting unfamiliar dishes encourages flexibility and reduces food-related anxieties.
Community Meals: Sharing meals they helped prepare fosters a sense of accomplishment and community belonging.

One memorable example involved residents making chicken parmesan. Initially hesitant to touch the ingredients, they eventually participated fully, overcoming their discomfort and enjoying the fruits of their labor.

Celebrating Individuality and Traditions

Mountain Valley honors the personal journeys of its residents by involving them in menu planning for special occasions:

Graduation Meals: Residents design their own graduation menus, which Aric brings to life. From comfort foods like grilled cheese and tater tots to more complex dishes like matcha bread and steak, these meals celebrate their achievements.
Holiday Feasts: For those staying during holidays, Aric collaborates with residents to create menus reflecting their family traditions, making the season feel more like home.

“It’s about making it a fun and meaningful experience,” Aric explained. “We want them to feel connected and valued.”

Sourcing Local and Sustainable Ingredients

Mountain Valley emphasizes community and sustainability by sourcing ingredients locally:

Dairy and Eggs: Milk and eggnog come from McNamara Dairy, just down the road, and eggs are collected from Mountain Valley’s own chickens.
Cheeses and Yogurts: Products from Cabot Cheese and Stonyfield Farm provide high-quality, often lactose-free options.
Maple Syrup and Produce: Staff members contribute maple syrup tapped from local trees, and seasonal fruits and vegetables are incorporated whenever possible.

“Using local ingredients not only supports the community but also connects residents to the environment around them,”Aric said.

The Therapeutic Impact of Food

Aric’s work goes beyond the kitchen—it touches the hearts and minds of the residents:

Building Confidence: Participating in cooking empowers residents, helping them build self-esteem and reduce anxiety.
Fostering Community: Shared culinary experiences strengthen bonds among residents and staff.
Enhancing Mental Health: Proper nutrition and positive associations with food contribute to overall well-being.

One poignant moment for Aric was when a father, with tears in his eyes, thanked him for the impact he had on his child’s recovery. “I didn’t realize I was having that much of an impact,” Aric reflected. “It’s a blessing to be part of their journey.”

A Culinary Journey Toward Healing

At Mountain Valley Treatment Center, food is more than sustenance—it’s a vehicle for healing, learning, and connection. Chef Aric’s dedication and innovative approach to integrating culinary arts into therapy exemplify Mountain Valley’s holistic approach to treating anxiety.

“They’re the reason I do what I do,” Aric shared. “It’s about helping them become better and making a difference in their lives.”

Conclusion

The integration of food into therapeutic programs at Mountain Valley highlights the profound connection between nourishment, mental health, and community. Through hands-on experiences, personalized meals, and a focus on local sourcing, residents gain valuable life skills and overcome challenges associated with anxiety.

Chef Aric’s story is a testament to the power of compassion and creativity in fostering healing environments. His work not only fills stomachs but also restores souls, embodying the essence of the word “restaurant.”

As Mountain Valley continues to innovate and adapt, the kitchen remains a cornerstone of its mission—nourishing both body and mind on the path to recovery.

Navigating the Labyrinth of Anxiety: Empowering Young People and Their Families

Posted on November 20, 2024December 4, 2024 by Mountain Valley Treatment Center

Dr. Dan Villiers, co-founder of Mountain Valley Treatment Center, recently delivered an insightful talk at the center, exploring the intricacies of anxiety in young people and the profound impact it has on their families. This blog post summarizes the key points from his presentation, offering valuable strategies to help youths and their families navigate anxiety. If you are interested in viewing the full video of Dr. Villiers’ talk, please contact us.

The Silent Struggle: Understanding Youth Anxiety

In an era marked by unprecedented challenges and rapid societal shifts, anxiety has emerged as a pervasive force affecting young people and their families. The rise in anxiety disorders, particularly since the advent of the smartphone in 2010 and exacerbated by the global pandemic, calls for a nuanced understanding and compassionate treatment approach. Dr. Villiers provides invaluable insights into the complexities of anxiety and the pathways to healing.

Anxiety in young people often manifests subtly, weaving itself into daily life until it becomes overwhelming. Dr. Villiers shared his personal journey, reflecting on his severe anxiety at age 17 after leaving boarding school. His experiences with avoidance, resistance, and manipulation highlight a common thread among youths grappling with anxiety—they often resist treatment and delay or avoid confronting their fears.

The statistics are startling. Recent research indicates that approximately 30 percent of individuals will experience an anxiety disorder at some point in their lives. However, Dr. Villiers suggests that true diagnostic anxiety disorders—those severely interfering with social, emotional, and academic functioning—may affect about 7 to 10 percent of the population. This distinction underscores the importance of recognizing when anxiety surpasses normal stress and becomes a debilitating condition requiring professional intervention.

Parental Anxiety: The Hidden Catalyst

Parental anxiety plays a significant role in the treatment journey of young people. Parents often face guilt, fear of failure, and the overwhelming responsibility of making the right decisions for their child’s well-being. Dr. Villiers observed that parental anxiety can manifest as distraction, diversion, delay, anger, and defensiveness—factors that may inadvertently hinder their child’s progress.

During the pandemic, many parents overparented due to constant proximity and the challenges of remote schooling. As the world gradually returns to normal, some parents struggle to relinquish control, leading to indecision and anxiety about their child’s independence and engagement with the world.

The Paradox of Choice and the Fear of Stigma

In today’s information-rich environment, parents often feel overwhelmed by the numerous treatment options available. This “paralysis by analysis” results in inaction, as the fear of making the wrong decision prevents families from moving forward. Societal stigma surrounding mental health adds another layer of complexity. Worries about how treatment might be perceived can deter families from seeking necessary help.

Strategies for Overcoming Resistance and Building Trust

Dr. Villiers emphasized that commitment to treatment is a process, not a single event. Building trust between families and professionals is crucial. He shared key strategies to facilitate this journey:

Motivational Interviewing and Exposure Therapy: Gradually exposing individuals to the idea of treatment can reduce the fear and anxiety associated with it.
Collaborative Decision-Making: Professionals should partner with families, respecting their expertise on their child while providing informed guidance on treatment options.
Addressing Stigma Directly: Open conversations about mental health dispel myths and reduce stigma, encouraging families to seek help.
Managing Expectations and Prioritizing Concerns: Helping families focus on clinical needs and prioritize issues can alleviate anxiety.
Providing Reassurance and Data-Informed Guidance: Sharing treatment outcomes and success stories can inspire confidence while balancing hope with realistic expectations.

Navigating Information Overload

In the digital age, parents often turn to online forums and social media for information, which can be both helpful and harmful. While access to information is valuable, misinformation can increase anxiety. Professionals can support families by directing them to reliable sources and helping them critically evaluate what they encounter.

The Role of Professional Support

Consultants, therapists, and treatment centers play a pivotal role in guiding families through complex emotional landscapes and treatment decisions. Dr. Villiers highlighted the importance of in-person interactions when possible, as these build trust and facilitate effective communication.

Professionals can also:

Break Down Barriers: Address logistical and emotional obstacles to treatment.
Provide Continuous Support: Offer ongoing coaching to ensure families and young people stay engaged in the process.
Deliver Tailored Interventions: Customize strategies to meet each family’s unique needs.

Embracing the Journey Toward Healing

Anxiety does not have to define a young person’s life. With the right support and strategies, youths and their families can overcome the challenges it presents. Dr. Villiers’ insights remind us that patience, empathy, and collaboration are essential in treatment.

Families are encouraged to:

Acknowledge the Problem: Acceptance is the first step toward change.
Seek Professional Guidance: Early intervention can significantly improve outcomes.
Engage in Open Communication: Honest discussions within the family and with professionals foster understanding and trust.
Practice Patience and Compassion: Healing takes time and requires kindness toward oneself and others.

Closing Thoughts

Anxiety in young people is a multifaceted issue that affects individuals, families, and society at large. By addressing parental anxiety, challenging stigma, and fostering collaborative relationships between families and professionals, we can create a supportive environment for healing.

Dr. Dan Villiers’ work illuminates a compassionate and informed path forward. While anxiety is a formidable adversary, it is not insurmountable. Together, we can empower young people and their families to overcome anxiety and embrace a future filled with possibility and hope.

Understanding the Subjective Units of Distress Scale (SUDS): A Tool for Managing Anxiety

Posted on October 23, 2024December 5, 2024 by Mountain Valley Treatment Center

Anxiety can often feel overwhelming, especially when it surfaces unexpectedly. At Mountain Valley, we understand the importance of equipping individuals with effective tools to navigate these intense emotions. One such tool we regularly employ is the Subjective Units of Distress Scale (SUDS). Before our group and individual psychotherapy sessions, we often ask participants to share their SUDS levels. This practice not only promotes self-awareness but also fosters open communication about one’s emotional state.

What Is the Subjective Units of Distress Scale?

The Subjective Units of Distress Scale, commonly known as SUDS, is a simple self-assessment tool used to quantify the intensity of distress or anxiety an individual feels at a particular moment. Developed by psychologist Joseph Wolpe in the 1960s, SUDS assigns a numerical value—typically ranging from 0 t0 10 (or 0 t0 100)—to represent one’s current level of discomfort. A score of 0 indicates complete calmness, while 10 signifies the highest level of distress imaginable.

How Does SUDS Work?

SUDS is inherently subjective, relying on personal perception rather than objective measurements. Here’s how it generally works:

Identification: When an individual begins to feel anxious or distressed, they pause to acknowledge these feelings.
Assessment: They assign a numerical value to their level of distress based on the SUDS scale.
Reflection: This number helps them—and the MV team—to understand the severity of their symptoms at that moment.
Action: Based on the SUDS score, appropriate coping strategies or therapeutic interventions can be applied to manage the distress.

Why Is SUDS Important for Managing Anxiety?

Promotes Self-Awareness

One of the first steps in managing anxiety is to recognize when it’s occurring.. By regularly assessing their SUDS score, individuals become more attuned to their emotional states. This heightened self-awareness can lead to earlier interventions and prevent anxiety from escalating.

Facilitates Communication

Articulating feelings of anxiety can be challenging. SUDS provides a straightforward way to communicate distress levels to therapists, caregivers, or peers. At Mountain Valley Treatment Center, sharing SUDS scores before group sessions helps create a common language that enhances understanding and fosters effective support.

Guides Therapeutic Interventions

In therapeutic settings, SUDS is often used during exposure therapy—a treatment commonly employed for anxiety disorders and phobias. By assigning distress levels during exposure to anxiety-provoking stimuli, therapists can tailor the intensity and duration of exposures to optimize treatment outcomes.

Research Supporting SUDS

A study published in the Journal of Anxiety Disorders highlighted the efficacy of using SUDS in exposure therapy for patients with obsessive-compulsive disorder (OCD). The research found that patients who consistently used SUDS to report their anxiety levels experienced a more significant reduction in symptoms compared to those who did not use the scale1.

Another study in Behavior Research and Therapy demonstrated that SUDS scores could predict treatment outcomes in cognitive-behavioral therapy (CBT) for panic disorder. Higher initial SUDS scores were associated with greater improvements by the end of treatment, suggesting that SUDS can be a useful prognostic tool2.

Implementing SUDS in Daily Life

While SUDS is often used in clinical settings, it can also be a valuable tool for personal use. Here are some tips for integrating SUDS into daily routines:

Regular Check-Ins: Set aside moments during the day to assess your SUDS score, even when not feeling particularly anxious. This practice can help track patterns and triggers over time.
Journaling: Keep a log of your SUDS scores along with notes about situations or thoughts that may have influenced your anxiety levels.
Coping Strategies: Use your SUDS score to determine when to employ relaxation techniques, such as deep breathing, mindfulness, or physical activity.

How We Use SUDS at Mountain Valley

At Mountain Valley, the SUDS scale is an integral part of our therapeutic approach. Before group sessions, we encourage participants to share their SUDS levels. This practice serves multiple purposes:

Encourages Open Dialogue: Sharing SUDS scores helps break down barriers and promotes honesty about one’s feelings.
Tailors Group Dynamics: Understanding the collective distress levels allows facilitators to adjust the session’s focus to better meet the group’s needs.
Monitors Progress: Regularly tracking SUDS scores provides tangible data on an individual’s progress over time.

The Benefits of Using SUDS at Mountain Valley

Personalized Treatment Plans: By consistently monitoring SUDS scores, our therapists can customize treatment plans to address specific anxiety levels.
Empowerment Through Self-Monitoring: Patients learn to take control of their anxiety by recognizing and addressing distress as it occurs.
Enhanced Peer Support: Sharing SUDS levels in group settings fosters a sense of community and mutual understanding among participants.

The Subjective Units of Distress Scale (SUDS) is a powerful yet simple tool that empowers individuals to understand and manage their anxiety. By quantifying distress, it transforms abstract feelings into concrete data that can guide personal coping strategies and therapeutic interventions.

At Mountain Valley, we are committed to providing evidence-based approaches like SUDS to support adolescents and young adults dealing with anxiety and OCD. By incorporating tools like the SUDS scale into our programs, we help individuals develop the skills they need to navigate their emotions and lead fulfilling lives.

If you or someone you know is struggling with anxiety, don’t hesitate to reach out. We’re here to help.

References:

Meditation and Other Mindfulness Practices: How They Help Those Struggling with Anxiety

Posted on September 4, 2024December 5, 2024 by Mountain Valley Treatment Center

Mindfulness practices, particularly meditation for anxiety, have gained widespread recognition for their effectiveness in managing anxiety symptoms—a condition that affects millions worldwide. These practices are increasingly recommended by mental health professionals, including those at Mountain Valley Treatment Center, where mindfulness for anxiety relief is a component of the therapeutic approach. Clinicians at Mountain Valley may directly assign daily meditation practices to residents as part of their anxiety treatment plan, recognizing the powerful role these practices play in reducing anxiety and promoting emotional well-being.

Understanding Anxiety and the Role of Mindfulness

Anxiety disorders often manifest as excessive worry, fear, and a constant sense of unease, which can significantly interfere with daily life. For those struggling with anxiety, these feelings can be debilitating, making it challenging to focus on tasks, engage in social activities, or even rest. Mindfulness meditation for anxiety offers an effective countermeasure. By encouraging individuals to focus on the present moment without judgment, mindfulness techniques help create a sense of calm and balance. At Mountain Valley, clinicians often prescribe daily meditation for anxiety to help residents break the cycle of anxious thoughts. This structured practice allows residents to step back from their worries, observe their thoughts and feelings without becoming overwhelmed, and gradually regain control over their emotional responses.

Mindfulness meditation involves sitting in silence, focusing on the breath, and observing thoughts and emotions as they arise. For individuals with anxiety, this practice is transformative. It helps break the cycle of rumination, the repetitive, negative thinking that fuels anxiety. At Mountain Valley, residents may be guided through these meditation sessions by experienced clinicians who help them apply these techniques effectively. The practice teaches individuals to acknowledge their anxious thoughts and let them pass without attachment, a skill that can significantly reduce anxiety symptoms over time. This daily practice not only helps residents manage their anxiety during their stay but also equips them with tools they can use long after they leave.

Research-Backed Benefits of Mindfulness for Anxiety

The benefits of mindfulness meditation for anxiety are supported by extensive research. Studies have shown that regular practice can lead to structural changes in the brain, enhancing areas related to emotional regulation and reducing activity in the amygdala, the brain’s fear center (Siegel, 2007). This means that individuals who practice mindfulness meditation are better equipped to handle stress and respond to anxiety triggers more calmly and with greater resilience. At Mountain Valley, clinicians understand the importance of these findings and often incorporate mindfulness exercises for anxiety into the daily routines of residents to maximize these benefits. Additionally, mindfulness has been shown to decrease symptoms of anxiety, depression, and stress while improving overall mental health and cognitive functioning (Moore & Malinowski, 2009). These benefits are often a key factor in the treatment plans developed by Mountain Valley clinicians, who tailor mindfulness practices to meet the specific needs of each resident.

Mindfulness Practices at Mountain Valley Treatment Center

At Mountain Valley, mindfulness is more than just a practice—it’s a way of life. The center integrates mindfulness meditation into various aspects of its program, providing residents with multiple opportunities to cultivate this skill. Whether through structured meditation sessions, yoga, or moments of reflection in nature, residents learn to harness the power of mindfulness to manage their anxiety and other mental health challenges. Clinicians may assign specific mindfulness exercises as daily practices, helping residents build consistency and discipline in their mindfulness routines. This consistent practice is crucial for individuals dealing with chronic anxiety, as it helps them develop a strong foundation for emotional regulation and stress management.

Farming, Animal Stewardship, and Mindfulness

In addition to traditional mindfulness practices, Mountain Valley incorporates farming and animal stewardship into its mindfulness program. These activities require residents to be fully present and engaged, reinforcing the mindfulness techniques for anxiety learned in meditation. Caring for animals and working the land provide a sense of purpose and grounding, which is particularly beneficial for those with anxiety. At Mountain Valley, residents may participate in these activities daily, guided by clinicians who emphasize the importance of mindfulness in every task. These hands-on experiences help residents connect with the present moment, reducing anxious thoughts and promoting emotional stability (Louv, 2008). This holistic approach not only supports the residents’ mental health but also fosters a deeper connection to the natural world, which can be profoundly healing.

Supporting Parents Through Mindfulness

Anxiety doesn’t just affect the individual—it impacts families as well. At Mountain Valley, we encourage parents to engage in mindfulness practices to manage their own stress and anxiety. By incorporating mindfulness into their lives, parents can better support their child’s journey through treatment. This holistic approach ensures that both residents and their families are equipped with the tools they need for long-term mental health and well-being (Davis and Hayes, 2011). Mountain Valley clinicians may offer guidance to parents on how to integrate mindfulness into their daily routines, providing them with the same benefits their children experience. This shared practice not only reduces stress for parents but also creates a more supportive and harmonious environment for the entire family.

Why Going to School Still Matters

Posted on August 27, 2024 by Mountain Valley Treatment Center

Last spring, the New York Times investigated “Why School Absences Have ‘Exploded’ Almost Everywhere.” The pandemic has dramatically reshaped education in the United States, leading to significant shifts in school attendance and the rise of online learning. According to the Times article, chronic absenteeism among U.S. students has surged since the pandemic, with 26 percent of students now missing at least 10 percent of the school year, nearly double the pre-pandemic rate. This rise in absenteeism spans income levels, racial demographics, and districts, affecting affluent areas and those in poverty alike. Contributing factors include heightened student anxiety, increased illnesses, and a cultural shift that increasingly views school attendance as optional. Schools across the country are now grappling with how to re-establish regular attendance, recognizing that absenteeism hinders both learning and social development.

Simultaneously, online schooling has become a prominent feature of the educational landscape. In 2021, about 74 of the largest 100 U.S. school districts began the school year with remote-only instruction, impacting over 9 million students. Even after the peak of the pandemic, around 75 percent of U.S. schools continue to offer remote or hybrid models, solidifying the role of digital education. In higher education, nearly all universities now offer some form of online classes, with online university enrollment rising by about 11 percent, even as traditional enrollment has slightly declined. For K-12 students, 63 percent use online learning tools daily, highlighting the enduring impact of the pandemic on educational practices.

By allowing children to stay home, parents may unintentionally reinforce the anxiety maintenance cycle, where avoidance becomes a coping mechanism rather than an opportunity for growth. While remote learning provided necessary flexibility during uncertain times, it also became an accommodation that often prevented kids from learning how to push through difficult situations. This normalization of avoidance may offer short-term relief but can ultimately hinder children’s ability to face and manage challenges in the long run. For students struggling with anxiety and chronic absenteeism, avoiding school exacerbates their anxiety, creating a cycle where temporary relief reinforces the fear of school and validates the belief that it is a threat. This avoidance keeps students from engaging in experiences that could help them manage their anxiety, leading to missed academic content, social interactions, and resilience-building activities. As avoidance continues, the anxiety intensifies, particularly regarding returning to school, creating a feedback loop that makes it increasingly difficult for students to confront their fears.

Addressing anxiety is essential for improving school attendance and ensuring students’ success. Online learning options can inadvertently worsen the problem by providing a seemingly safer alternative that reinforces avoidance behaviors. While these options offer short-term relief, they can deepen the struggle with anxiety and create a false sense of security, leading students to believe they are keeping up academically while missing crucial social and emotional aspects of in-person education. This disconnect can lead to further isolation and make reintegration into traditional classrooms even more challenging.

Research underscores the importance of in-person schooling for social-emotional learning (SEL). SEL helps students develop critical skills like resilience, empathy, and emotional regulation, which are best cultivated through direct social interactions in classrooms, group activities, and extracurriculars. Meta-analyses show that in-person learning positively impacts students’ social, emotional, and academic outcomes. These programs are particularly effective when integrated into the school environment, where active, consistent engagement is possible. Additionally, in-person schooling offers opportunities for students to build relationships with peers and adults, fostering a sense of belonging and emotional safety—elements that are harder to replicate in online environments. The community and connection found in schools are essential for students’ overall development, making in-person education crucial for their growth.

In-person schooling also significantly contributes to career success by fostering a range of valuable skills and experiences. Face-to-face interactions help students build essential interpersonal skills necessary for networking and effective communication in the workplace. Immediate feedback from teachers teaches students to handle constructive criticism and adapt quickly, skills that are valuable in professional settings. The structured environment of physical schools promotes time management and organizational skills, aiding students in managing professional responsibilities. Hands-on learning opportunities, such as practical experiments and group projects, provide real-world skills that are highly valued in many careers. Access to resources and extracurricular activities offers additional opportunities for skill development and career exploration. Emotional support from teachers and counselors builds resilience, helping students handle workplace stress and challenges. The community and networks established during schooling provide valuable connections and support throughout one’s career. Familiarity with technology and troubleshooting skills gained in school also prove beneficial in today’s tech-driven workplaces. Together, these aspects of in-person education create a strong foundation for career success, complementing individual skills and experiences.

The rise of online learning and the increase in chronic absenteeism have introduced complex challenges for educators and students alike. While online education offers flexibility, it often reinforces avoidance behaviors in students with anxiety, deepening their struggles and stunting their personal growth. To combat this, effective anxiety treatment must be prioritized, addressing the root causes of avoidance rather than merely accommodating it. By focusing on interventions that help students manage their anxiety and confront their fears, schools can improve attendance and ensure that students fully benefit from the in-person education experience. As educators continue to navigate these challenges, prioritizing anxiety treatment and re-engaging students in traditional school environments will be essential for their long-term success.

Reflecting on Resilience: Insights from the 2024 Mountain Valley Alumni Reunion

Posted on August 21, 2024 by Mountain Valley Treatment Center

At Mountain Valley Treatment Center, we believe in the power of community, healing, and shared experiences. The 2024 Mountain Valley Alumni Reunion was a testament to this belief, bringing together over 30 former residents, their families, and our dedicated staff for a day filled with reflection, gratitude, and inspiration.

A Gathering of Courage and Connection

This year’s reunion was more than just a homecoming; it was a celebration of the incredible journeys our alumni have undertaken since their time at Mountain Valley.

The day began with a powerful exercise led by executive director Zack Schafer, where attendees were asked to collect sticks and gather in a circle. Zack read aloud a list of fears, and those who felt a connection to a particular fear walked to the center of the circle to place their stick in the fire pit. As the activity progressed, attendees began sharing their own fears, and others who resonated with those fears joined them in adding their sticks to the fire. By the end, the fire pit was filled with the collective fears of the community, ready to be burned during the closing ceremony. This symbolic act set the tone for the day, reminding everyone that they were not alone in their fears and that true courage, supported by a strong community, is essential in facing them.

Stories of Transformation and Hope

As the reunion came to a close, everyone gathered around the fire that had been built earlier in the day, setting their fears ablaze. With the fire crackling and a strong sense of togetherness in the air, Zack invited alumni to step forward and share their stories. The microphone was passed from one person to the next, and with each story, the themes of resilience and growth became more evident.

Molly, a former resident who attended Mountain Valley in 2018, was among the first to speak. She shared her journey from a 12-year-old overwhelmed by anxiety and depression to a thriving college student at McGill University in Montreal. Molly reflected on how Mountain Valley provided her with the tools not only to survive but to thrive—teaching her that she is more than her mental health struggles and empowering her to embrace her identity beyond anxiety and depression.

Hayden, another alum, recounted his arrival at Mountain Valley six years ago. He shared how his time here marked the end of a difficult chapter in his life, one filled with overwhelming anxiety and school absenteeism. Today, Hayden is a college graduate with high honors and has come full circle by returning to Mountain Valley to work as a staff member, helping others who are on a similar journey.

Olivia, who attended Mountain Valley from October 2021 to January 2022, recalled her initial reluctance to join the program. However, as she connected with others and engaged in the community, she discovered her love for the outdoors and built lasting friendships that continue to this day. Olivia’s story is a reminder that sometimes the hardest steps lead to the most rewarding journeys.

Wes, who arrived at Mountain Valley last year, shared his story of radical transformation. Initially withdrawn and hesitant, Wes gradually opened up, found his voice, and began developing meaningful relationships. His experience is a powerful example of how Mountain Valley’s supportive environment can help individuals rebuild their self-confidence, find a sense of belonging, and begin forging connections with others.

The Power of Perseverance

Each story shared during the reunion was unique, yet they all echoed a common theme: perseverance. Alex, who attended Mountain Valley earlier this year, spoke about how his time at the center helped him shed the mask he had been wearing for years. With the support of the community, he found the courage to face his fears and embrace his true self. Today, Alex is thriving in his new life, attending college and holding down a job.

Ivy, who joined Mountain Valley in May 2023, reflected on how the experience changed her perspective on the world. Despite the challenges she faced after leaving, her time at Mountain Valley gave her the strength to navigate life’s ups and downs with hope and resilience. Ivy’s words captured the essence of what Mountain Valley aims to instill in all its residents: the belief that hurt people can indeed help others, and that personal growth often stems from life’s most difficult experiences.

A Journey that Continues

As the reunion came to an end, it was evident that the bonds formed at Mountain Valley are profoundly deep and transformative. The stories shared were not just about overcoming anxiety or depression; they were about discovering community, finding purpose, and uncovering one’s true self. Each alum who spoke embodied the courage and resilience of the Mountain Valley community, embracing the challenge of making “fear less” so they can live more fully.

We are immensely proud of our alumni and deeply grateful for the privilege of being part of their journeys. The 2024 reunion was a powerful reminder of the impact we can create when we come together and confront our fears.

If you or someone you know is struggling with anxiety or other mental health challenges, remember that hope and help are available. Mountain Valley Treatment Center is here to support you on your path to recovery.

Stay Connected

For more stories of resilience and recovery, be sure to tune in to the Fear Less podcast, where we continue to share the voices of our community. To hear a live recording of the fire ceremony mentioned in this article, check out Episode #40: “From Fear to Freedom: Inspiring Stories from Mountain Valley Alumni.”

Thank you for being a part of the Mountain Valley family, and we look forward to the next chapter in all of our lives.

Thank you for reading, and remember, it’s not about being fearless; it’s about making your fear less.

Cultivating Healing Through Stewardship

Posted on August 15, 2024 by Mountain Valley Treatment Center

At Mountain Valley Treatment Center, we believe that healing is not just about addressing mental health symptoms but about cultivating a sense of purpose through connecting and contributing to the world around us. One of the ways we do that is through our stewardship program. At Mountain Valley, residents engage in a variety of stewardship activities that provide them with opportunities to contribute to our campus community. One of the more innovative stewardship opportunities we offer is our farm and animal stewardship program. This portion of our program is led by our dedicated Farm and Animal Coordinator, Hann Bernardi, who specializes in integrating the care of animals and our land into the therapeutic process for our residents.

A Unique Approach to Healing

Mountain Valley has always incorporated animals, farming, and other agricultural activities into our programming, but the introduction of a dedicated Farm and Animal Coordinator marked a significant shift in how we approach the integration of these elements. Han, with a background in large-scale agriculture, brings not only expertise in animal care and farming but also a burning passion for how time spent on the land can be used as a therapeutic tool for healing. Hann works to integrate residents’ individualized treatment goals into the farm work, providing a space for them to practice what they are learning in therapy, connect with nature, and find themselves through the meaningful work they do on the farm.

The Power of Stewardship

Stewardship is at the center of our farm and animal program and is at the core of Mountain Valley’s approach to healing. Being a steward requires one to take ownership and responsibility for caring for something outside of oneself. Many of our residents come to Mountain Valley struggling with anxiety and fear that prevent them from taking care of themselves, taking charge of their lives, and contributing to the world around them. Through the farm and animal stewardship program, residents learn to care for animals and the land, which, in turn, helps them better care for themselves.

Hann explains it beautifully, stating, “If you can learn to be a steward for other creatures, it will inevitably help you cultivate that stewardship for yourself.” By taking on the responsibility to care for the animals and the land, residents develop self-discipline and self-efficacy as they begin to view themselves as contributing members of a larger community.

Building Skills, Building Confidence

Beyond the emotional and psychological benefits, the stewardship program also equips residents with practical life skills. From basic animal husbandry tasks like feeding and grooming to more complex projects like building infrastructure for the farm, residents get hands-on experience with everyday life skills that help them develop mastery, bolster self-confidence, and gain an appreciation for hard work.

One recent project involved residents building a house for the bunnies on the farm—a task that required them to measure, cut, and assemble materials with precision. Upon completing the project, they felt a profound sense of accomplishment, as this structural addition to our farm was a tangible representation of the value they can add to the world.

Reflecting on Personal Growth

The animals at Mountain Valley play a unique role in the healing process as they often serve as a “mirror” to residents, reflecting back the parts of themselves they need to work on. For example, Hann shares a story about Ivar, a rooster whose tendency toward aggression and self-protection became a source of fear for many residents. Hann worked with the residents to develop empathy and understanding for Ivar. Residents were able to relate to him as they recognized that Ivar was scared too and that his aggression was a classic example of the “fight” response that is sometimes seen in someone experiencing fear or anxiety. Through seeing themselves in Ivar, the residents were able to better understand him and develop effective strategies for communication and boundary setting. This experience not only provided residents with a great exposure opportunity around their fear of Ivar but also facilitated a deeper level of personal reflection and contemplation that can sometimes be difficult to achieve in the therapy office.

A Growing Community

The farm at Mountain Valley is not just a place for healing; it’s also a dynamic, changing, and growing community. With a variety of animals, including hens, sheep, donkeys, bunnies, and goats, residents often find themselves drawn to different creatures that represent themselves, their needs, and their emotions.

Each animal, just like each resident, brings something unique to the community. As the farm continues to expand, so do the therapeutic opportunities. The future of the stewardship program is bright, with plans for further development. The current project the community is working on is building a community Zen garden that can provide an additional therapeutic space on campus for residents to unwind and restore.

Conclusion

At Mountain Valley Treatment Center, our stewardship program is more than just a way to care for animals—it’s a powerful tool for personal growth, healing, and transformation. By fostering a connection with the land and animals, residents not only confront and overcome their fears but also develop a deeper sense of responsibility, self-worth, and community. Under Hann Bernardi’s guidance, the farm has become an integral part of the healing journey, offering residents a unique and enriching experience that stays with them long after they leave Mountain Valley.

To learn more about Mountain Valley’s Stewardship program and Hann Bernardi check Episode #38: “Healing Through Stewardship: The Therapeutic Power of Animals and Agriculture” of the Fear Less podcast.

If you or someone you know is struggling with anxiety and could benefit from the holistic approach to healing offered at Mountain Valley, please don’t hesitate to reach out to us. We’re here to help you on your journey to recovery.

Alchemizing Fear: From Enemy to Ally

Posted on July 31, 2024 by Mountain Valley Treatment Center

Last week, on the Fear Less Podcast, we released Episode #36: “Fear, Fatherhood, and Transformation: Zack’s Journey to Becoming Dad.” In this episode, I reflected on the biggest life transition I have made to date—becoming a father. In my reflection, I talk about the role fear and anxiety played throughout my journey into fatherhood, and how impactful my fear was in helping me refine who I am and who I wanted to be as a father.

For many of us, we have an adverse relationship with fear. We associate fear with being an enemy—something that taunts us, holds us back, and keeps us small. And for many of us, we have good reason to feel this way. Fear and anxiety are incredibly powerful and incredibly uncomfortable to feel. Fear can be all-consuming to the body and mind, leading us to think thoughts we don’t want to think, feel sensations we don’t want to feel, or take actions we don’t want to take.

For many of us, when we feel fear, we feel trapped. Its all-consuming nature paralyzes us and we become enslaved, losing our sense of agency and no longer able to act as freely as we desire. As commonly quoted from the bestselling book series and now Academy Award-winning movie, Dune, “Fear is the mind-killer.”

However, if you are familiar with the book or the movie series, you will remember that this quote is part of a larger mantra that goes like this:

“I must not fear. Fear is the mind killer. Fear is the little death that brings obliteration. I will face my fear and I will allow it to pass over me and through me. And when it has gone past, I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.”

I love this mantra, as I think it aligns with my personal experiences with fear, Mountain Valley’s philosophy on fear, and the ethos of the Fear Less Podcast: it is not about being fearless, but it is about making your fear less.

We don’t want fear to go away. We don’t want to avoid it. We don’t want to get rid of it. We want to acknowledge it, we want to face it, we want to lean into it, and we want to learn from it. In fact, most of the time, on the other side of fear is a better, more refined version of you.

Fear can be an incredible teacher and a catalyst for personal growth. Fear is the part of us that shows us where things might go wrong, so we can try to make things right. Fear is the mirror that reflects back to us the things we need to change. Fear can be an ally rather than an enemy, a friend rather than a foe.

But fear needs to be in its proper place. It can’t be in the driver’s seat; it needs to be in the passenger seat. Fear should be someone you bring along with you to inform your decisions, not the final decision-maker.

Here are some thoughts on how to alchemize fear for transformation:

Face It – When you feel fear coming on, look at it. Really look at it. Ask yourself, “What am I afraid of? What am I afraid might happen?” Allow your mind to explore and allow it to travel to all the dark places and all the worst outcomes. Be present with what fear is trying to show you. Don’t avoid it, face it head-on.

Example from Podcast: My fear told me that I would not be a good father to my son if I continued to live my life the way I was. It showed me how my current actions would lead me to be a distant father, disconnected from my wife and my children. A man who is tired, stressed, and a shell of the passionate and loving man I once was. As hard as it was to do, I had to take time to acknowledge that, be with it, and really see that future playing out. I had to feel the pain that would cause me and cause those that I love.

Reflect Honestly – Once your fear has shown you the potential danger and all the worst things imaginable, ask yourself the honest question, “Is this true? Or could this outcome happen?” Before you do an honest, rational, and objective self-inquiry, it’s important to be in a good headspace. Being honest with yourself is very challenging, and it can be painful to come to terms with your fears and any role you may have played in them coming true. Be honest, but be kind. Taking a good look in the mirror is never easy, but always fruitful for helping you move forward.

Example from Podcast: As my fear began to show me all the ways in which I was going to fail as a father, it was painful, but many of them were true. If I continued to prioritize my work to the detriment of my relationships, my interests, and my health, I would not be able to be a good father for my son. As much as it hurt, I needed to see that and feel that to change.

Connect to Your Values – Fear can be an incredibly powerful tool for helping you establish or re-establish your values. When we are scared, what is important to us often becomes abundantly clear. Furthermore, knowing our values and what is important to us can be an incredible asset when trying to navigate the dark waters of fear. In the podcast, I talk about values serving as a compass, helping us to find our way when we feel lost. Fear, when in its proper place, can set us on the right path.

Example from Podcast: On the other side of the pain, my mind was clear as I can remember. I had taken the time to establish my values before, but through this experience of facing down my fear, they shined through more prominently than ever: Faith, Family, Service, and Health. These are the pillars that I need to build my life upon so I can become the father I was always meant to be.

Take Action – Although being with your fear and owning it is challenging, that is only half the battle. None of that matters if you don’t DO something about it. You must face your fear and move forward courageously. Once your fear connects you back to your values and highlights the pathway forward, take action towards those values and face your fears through living and being differently.

Example from Podcast: Although my son Micah has only been in our lives for five weeks, I am living differently. I am leaving work earlier to spend time with my family. I am eating cleaner and resting more. I have taken up trail running again and not a day goes by where I am not outdoors moving my body. My fear showed me where I needed to go, and although I am not there yet, I am on my way.