For many people living with depression, the right combination of therapy, medication, and lifestyle changes can bring real relief. But for others, the darkness of depression doesn’t lift, no matter how many treatments they try. This experience, known as treatment-resistant depression (TRD), can leave you feeling isolated, discouraged, and unsure where to turn next. If this is where you find yourself, you’re not alone—and there is hope. In recent years, a new treatment option called Spravato has been offering fresh possibilities for people who haven’t found success with traditional antidepressants.  In this blog, we will explore what Spravato is, how it works, what to expect during treatment, and address common misconceptions about depression that too often stand in the way of getting help. Your journey is unique, and the path to healing may look different from what you imagined, but new doors are opening. Spravato might be one of them. Understanding Treatment-Resistant Depression Depression is a complex condition that affects both mind and body, influencing every part of daily life.  For many, medications such as SSRIs or SNRIs, combined with therapy, can ease symptoms over time. But for some, even after trying multiple antidepressants at adequate doses and durations, the relief never fully comes. This is called treatment-resistant depression (TRD). Living with TRD can be exhausting, not only because of the symptoms themselves, but because of the emotional toll of feeling like nothing works. It’s easy to begin questioning yourself or to believe damaging myths, such as “I’m just not trying hard enough” or “I should be able to snap out of this.” These misconceptions about depression are untrue and can keep people from seeking new forms of help.TRD is not a personal failure—it’s a medical condition that sometimes needs a different approach.  That’s why treatments like Spravato have been developed to provide hope when other options haven’t worked. What is Spravato? Spravato is the brand name for esketamine, a medication approved by the FDA for adults with treatment-resistant depression.  Unlike traditional antidepressants, which are taken at home in pill form, Spravato is a nasal spray administered in a certified clinic under the supervision of trained healthcare providers. Spravato can be used on its own  or alongside  oral medication to enhance effects.  Each session is carefully monitored, giving your care team the ability to track your progress, manage any side effects, and adjust your treatment plan as needed. For many people, Spravato is a chance to explore a treatment that works in a different way and offers the possibility of relief when other options haven’t helped. How Does Spravato Work? Most traditional antidepressants work by increasing the availability of certain neurotransmitters—like serotonin, norepinephrine, or dopamine—in the brain. While this can be effective for many people, it often takes weeks to notice improvement. For some, the benefits never fully arrive. Spravato works differently. It targets the brain’s glutamate system, which plays a key role in mood regulation, learning, and memory.  While research is still ongoing, studies have shown that Spravato can bring meaningful relief to individuals with treatment-resistant depression, offering not just symptom reduction, but renewed hope for healing and recovery . Steps in Spravato Treatment: What the Process Looks Like If you and your provider decide Spravato may be right for you, treatment begins with a careful, step-by-step process designed for safety, comfort, and progress. Initial Evaluation  – Before your first dose, your care team will review your medical history, current medications, and overall health to ensure Spravato is a safe choice. They’ll also talk through what you can expect during and after each session. First Treatment Session  – On the day of treatment, you’ll arrive at the clinic and be guided to a comfortable space. You’ll self-administer Spravato nasal spray under the supervision of a healthcare provider, then rest for about two hours while staff monitor you. Ongoing Sessions  – Spravato treatments usually start twice a week, then taper to once a week or less, depending on your progress. Your provider will track changes in your mood and adjust the plan as needed. What Does Spravato Treatment Feel Like?  Experiences vary—some describe a sense of lightness, calm, or slight dissociation, while others feel drowsy or simply relaxed.  Your care team will be there the entire time to ensure you feel safe and supported. This structured approach makes treatment predictable and ensures that you’re never navigating the process alone. Is Spravato Covered by Insurance? One of the first questions many people have is whether Spravato will be covered by insurance , and understandably so.  The Spravato cost can vary widely depending on factors like dosage, frequency, and location, and without coverage, it can be significant. The good news is that many insurance companies do cover Spravato for people diagnosed with treatment-resistant depression. It often requires prior authorization, however. This means your provider will need to submit documentation showing you’ve tried other treatments without success. If you’re unsure about your coverage, your care team can help by contacting your insurance provider, explaining medical necessity, and walking you through financial assistance programs if needed.  While navigating insurance can feel overwhelming, you don’t have to do it alone—there are resources and advocates ready to help make treatment accessible. Side Effects of Spravato  Like any medication, Spravato can cause side effects, though most are temporary and closely monitored during treatment.  Common side effects include:  Mild dissociation Dizziness Nausea  Changes in blood pressure Drowsiness Because Spravato is always administered in a clinic, your care team will watch for these effects and make sure you’re safe before you leave. For most patients, side effects fade within a few hours, and many find they become milder over time. What to Do After Spravato Treatment After each session, plan to rest and avoid driving or operating machinery until the next day. Many people go home to relax, nap, or engage in gentle activities like listening to music or spending quiet time with loved ones. It’s also helpful to track your mood and symptoms between treatments, as this can guide your provider in adjusting your treatment plan .  Pairing Spravato with therapy, healthy routines, and support systems great ways to strengthen and sustain its benefits. Misconceptions About Depression and Spravato Depression is often misunderstood, and these misconceptions can make it harder to seek help. Some people believe depression is simply sadness or a personal weakness, but in reality, it’s a medical condition affecting the brain and body. Addressing common misconceptions about depression is an important step toward hope and healing. Spravato itself is sometimes misunderstood, too. While it can help people find relief faster than other treatments, it is not a “quick fix.” Relief is not guaranteed immediately for everyone, and ongoing sessions in combination with other treatments are usually necessary for lasting improvement.  Spravato is closely monitored for side effects, making it a safe and structured treatment option. Conclusion Living with treatment-resistant depression can feel overwhelming, but it’s important to remember that new options and support exist.  Spravato offers a different approach, one that has helped many people find relief when other treatments haven’t worked. Recovery is rarely linear, and each person’s journey is unique. By seeking help, exploring new treatments, and leaning on support systems, you can make a meaningful difference in your recovery. You are not alone. With guidance from a trusted healthcare provider, hope and healing are within reach! Advanced Psychiatry is Here to Help You If you’re wondering whether Spravato could be right for you, the best next step is talking with a qualified provider.  At Advanced Psychiatry, we are here to answer your questions, walk you through the process, and support you every step of the way. We provide authentic and trusted treatment options to those in the Fort Wayne, Ann Arbor, Lansing, and Troy communities.  If you are considering Spravato, please reach out to schedule a consultation  and learn more about how this innovative treatment may fit into your journey toward healing.

Post-traumatic stress disorder (PTSD) affects millions of people across the United States, including veterans, first responders, survivors of violence, and those who experienced a traumatic event. While PTSD is widely recognized as a serious mental health condition, many individuals wonder: Is PTSD considered a disability? In this blog, the topics discussed include what PTSD is, who is at risk, and whether it qualifies as a disability under the Americans with Disabilities Act (ADA). At Advanced Psychiatry, we also walk through how individuals with PTSD can seek support and request accommodations when needed. What Is PTSD? PTSD  is a mental health condition that can develop after exposure to a traumatic event such as combat, physical or sexual assault, natural disasters, accidents, or life-threatening situations. While it’s normal to feel anxious or distressed after trauma, PTSD is diagnosed when symptoms persist for at least a month  and interfere with daily functioning. Common Symptoms Include: Intrusive memories, flashbacks, or nightmares Avoidance of reminders of the trauma Negative changes in mood or thoughts Hyperarousal  (feeling on edge, easily startled, difficulty sleeping) The severity of symptoms can vary widely, ranging from subtle disruptions to significant impairment, which may impact a person’s ability to work, maintain relationships, or perform daily tasks. Is PTSD a Disability Under the ADA? Yes— PTSD is recognized as a disability under the Americans with Disabilities Act (ADA)  if it substantially limits one or more major life activities. This includes impairments that affect concentration, memory, emotional regulation, sleeping, and interacting with others. The ADA protects individuals with qualifying disabilities from discrimination in employment, education, public services, and other areas of daily life. If PTSD interferes with a person’s ability to function at work or school, the law provides important protections and access to reasonable accommodations. It’s also worth noting that the Social Security Administration (SSA)  may consider PTSD a disabling condition when determining eligibility for disability benefits. Still, the criteria differ from those of the ADA. Getting Help for PTSD and Requesting Support At Advanced Psychiatry , we help patients not only manage their symptoms but also navigate the practical aspects of living with PTSD—including documentation for accommodations when needed. If your symptoms significantly impact your daily life, our team can provide the clinical evaluations and treatment support necessary to advocate for the care and adjustments you deserve. Our Services Include: Thorough psychiatric assessments Trauma-informed treatment planning Medication management Evidence-based therapies, such as cognitive behavioral therapy (CBT) Support in coordinating accommodations You don’t have to handle this alone. Whether you’re seeking help for the first time or looking for a more personalized treatment plan , our compassionate team is here to support your recovery. We’ll work with you to alleviate symptoms, rebuild your confidence, and regain control over your daily life. Moving Forward with Support PTSD can be life-disrupting, but it’s also treatable and legally recognized as a disability under the ADA when it impacts major life activities. At Advanced Psychiatry, we offer expert diagnosis, personalized treatment, and support for those seeking accommodations or healing from trauma. You don’t have to face PTSD alone. Contact us today to get the care you deserve. Want to learn more about PTSD treatment or request accommodations? Our team is here to help. Contact us  online to speak with a compassionate provider.

When depression symptoms don’t alleviate despite trying medications, therapy, or lifestyle changes, it can start to feel like you’re out of options. But healing isn’t always linear, and sometimes, the most effective treatment is one you haven’t considered yet. One such option is TMS therapy for depression. Transcranial Magnetic Stimulation  (TMS) is a non-invasive treatment that uses magnetic pulses to stimulate areas of the brain involved in mood regulation. It’s most often used for treatment-resistant depression and has offered hope to many who haven’t found relief with other treatments.  Still, it’s natural to feel hesitant about starting something new. This blog is here to guide you through the pros and cons of TMS and help you explore whether TMS therapy is right for you. What Is TMS Therapy?  TMS is an FDA-approved treatment typically recommended for those fifteen and older  with treatment-resistant depression. This means that they haven’t experienced relief from medication or therapy in treating depression. It’s also sometimes used to treat conditions like OCD or anxiety. TMS treatment is done in a doctor’s office or clinic setting. Sessions are brief, usually lasting 20 to 40 minutes, and require no anesthesia or recovery time. Many people return to work or daily activities immediately after. The Pros of TMS Therapy If you're considering TMS as part of your mental health treatment plan, it's helpful to understand the key benefits it has to offer. From minimal side effects to strong success rates, there are many reasons why people turn to TMS therap y  when other treatments haven’t worked. 1. Non-Invasive and Drug-Free One of the biggest benefits of TMS therapy is that it’s non-invasive and doesn’t involve any medication. There’s no need for anesthesia or sedation, and you won’t experience the systemic side effects that often come with antidepressants like weight gain, fatigue, or sexual dysfunction. This makes TMS a valuable option for those who can’t tolerate or prefer to avoid medication. 2. High Success Rates for Many TMS treatment success has been well-documented in clinical studies. According to Harvard Health, research shows that about 50–60% of people with treatment-resistant depression experience significant improvement. For many, TMS provides real relief after months—or even years—of trying multiple medications and therapies without results. 3. Minimal Side Effects Most people tolerate TMS very well. The most common side effects are mild scalp discomfort or a brief headache at the treatment site, which typically fades over time. Unlike medications, TMS doesn’t affect your whole body. It targets only the specific brain regions involved in mood regulation. 4. No Downtime or Major Lifestyle Disruption TMS therapy doesn’t require a hospital stay or recovery time. All sessions are done in a clinic setting, and you can return to your normal routine right afterward.  Each treatment lasts between 20 to 40 minutes, and most people are able to drive themselves to and from appointments. Whether you're working, caregiving, or managing a busy schedule, TMS can usually fit into your day with minimal disruption. 5. Covered by Most Insurance Plans Another growing benefit with this type of treatment is TMS therapy insurance coverage. Many commercial insurance providers, as well as Medicare, now cover TMS for treatment-resistant depression. Coverage varies, so it’s important to check with your provider about eligibility and pre-authorization requirements. When combined, these advantages make a strong case for why choosing TMS might be a hopeful next step in your journey toward feeling better. The Cons of TMS Therapy While TMS therapy offers hope to many, it’s important to also understand the potential challenges. Being aware of the downsides of TMS therapy can help you make a fully informed decision about whether it’s the right fit for you. 1. Time Commitment TMS requires a significant time investment. Treatments are typically scheduled five days a week for four to six weeks, with each session lasting about 20 to 40 minutes. For individuals with demanding jobs, caregiving responsibilities, or limited access to transportation, this routine can be difficult to maintain. However, there are accelerated TMS protocols  with promising results that can significantly reduce the time commitment.  2. Potential Side Effects Although TMS side effects are generally mild, they can still cause discomfort. Common effects include scalp sensitivity, headaches, or fatigue, especially early in treatment.  There is also a very small risk of seizure, though this is extremely rare. If you have a history of seizures or neurological conditions, it’s important to talk with your healthcare provider before starting TMS to determine if it’s a safe option for you. 3. Upfront Costs (If Not Covered) The cost of TMS therapy can be high if you don’t have insurance coverage. While many insurance providers now cover TMS for depression, not all do, and pre-authorization is often required. If coverage isn’t available, ask about financing options or patient assistance programs, which many clinics offer to make treatment more accessible. Is TMS Therapy Right for You? Deciding on the right treatment for depression is deeply personal, and it’s a conversation best had with a trusted mental health provider. A TMS therapy consultation can help determine whether this approach fits your unique needs, medical history, and treatment goals. While TMS can be highly effective, it’s often just one piece of a comprehensive treatment plan that may include therapy, medication, or lifestyle changes. Choosing depression treatment is never one-size-fits-all, but exploring new options like TMS is a hopeful step toward healing.  Advanced Psychiatry Is Here to Help You If you're considering TMS but still have questions, you're not alone. Seeking professional guidance is the first step toward healing.  At Advanced Psychiatry, we proudly serve the Fort Wayne, Ann Arbor, Lansing, and Troy communities with compassionate, personalized care. Interested in learning more about TMS therapy? Schedule a consultation  and take the first step toward a healthier, more balanced life.

For people living with depression that hasn’t responded to medication or therapy, Transcranial Magnetic Stimulation (TMS) therapy is becoming an increasingly recognized treatment option. As awareness grows, so does a common question: Does insurance cover Transcranial Magnetic Stimulation (TMS) therapy? Understanding insurance coverage for TMS involves navigating clinical guidelines, eligibility requirements, and new developments in the field, including a recent FDA breakthrough that extends TMS access to adolescents aged 15 and older. This blog explores what TMS therapy is, how insurance coverage works, and what patients—both teens and adults—can expect in 2025. What Is TMS Therapy? Transcranial Magnetic Stimulation  (TMS) is a non-invasive, medication-free treatment that uses magnetic pulses to activate specific brain regions involved in mood regulation. It is   FDA-approved  for the treatment of Major Depressive Disorder (MDD) and for individuals who haven’t improved with antidepressant medications or psychotherapy. TMS is typically administered in a psychiatrist’s office five days a week for 6 to 8 weeks. Each session lasts about 20 minutes. Unlike treatments that require sedation or medication adjustments,   TMS allows patients to resume daily activities immediately after   each session. This therapy is often used when other approaches have failed, which makes insurance coverage especially important for those already burdened by the emotional and financial weight of chronic depression. Is TMS Therapy Covered by Insurance? In most cases, yes—TMS therapy is covered by insurance  when specific medical criteria are met.  Major insurers that routinely include TMS as a covered treatment for Major Depressive Disorder include but are not limited to:  Blue Cross Blue Shield Aetna Cigna UnitedHealthcare Medicare  Most insurance plans require the following conditions: A confirmed diagnosis of Major Depressive Disorder Documented treatment resistance to at least two antidepressant medications Participation in evidence-based psychotherapy A formal evaluation recommending TMS therapy by a licensed provider While exact coverage and costs may vary by plan, preauthorization is typically required, and documentation of prior treatment attempts is essential for accurate reimbursement. Out-of-pocket expenses such as co-pays or coinsurance may still apply, depending on your plan. What If Insurance Doesn’t Cover It? Although most plans include TMS under certain conditions, coverage is not universal. Patients who don’t meet insurer criteria may face out-of-pocket costs ranging from   $8,000 to $10,000  for a full course of treatment. These costs often reflect the number of sessions and provider rates. In some cases, insurance plans may initially deny coverage for TMS, even when a patient meets the medical criteria. Appeals and peer-to-peer reviews with psychiatrists are sometimes necessary to gain approval. At Advanced Psychiatry, we will look into your insurance coverage and help you understand your financial options. We will ensure that alternative treatment options , such as TMS, are accessible to you. It’s always worth consulting directly with your provider to understand financial options. New FDA Approval for Adolescents Aged 15 and Older A significant development in the field of mental health treatment came recently when the FDA approved TMS therapy for adolescents aged 15 and older —marking a breakthrough in how teen depression may be addressed moving forward. This expansion is especially significant as depression rates among teens have risen, and many young people experience side effects or limited success with traditional antidepressants. While research continues to evolve, this approval opens new possibilities for non-medication-based treatment in adolescent populations. Insurance coverage for teens is still limited and largely determined on a case-by-case basis . Some insurers are beginning to approve TMS for adolescents who meet the standard medical criteria, but formal coverage policies may lag behind FDA approvals. If you are interested in TMS for teens here at Advanced Psychiatry, we encourage you to consult both us and your insurance provider to explore eligibility. Navigating the Path to TMS If you’re exploring TMS therapy, understanding insurance coverage is a critical first step. The treatment has become more accessible in recent years thanks to expanded insurance inclusion and growing clinical validation. With the new FDA approval for teens, more patients may soon be eligible for this intervention. At Advanced Psychiatry, we stay current on coverage trends and collaborate with patients, families, and insurers to help remove barriers to care. If you’re ready to explore whether TMS is right for you or have questions, let’s get connected and have that conversation. Advanced Psychiatry provides authentic and trusted treatment options to those in the Fort Wayne, Ann Arbor, Lansing, and Troy communities.  Learn more about TMS therapy and insurance by contacting our team.

Everyone has tough days from time to time. When those days stretch into weeks, however, it may be time to take a closer look at how you’re feeling. When sadness becomes persistent and interferes with your daily life, it could be a sign of depression. Wondering whether to reach out for professional help is often a strong sign that it’s time to talk to someone. This post will help you understand when to seek professional help for depression. What is Depression? According to NIH , depression is one of the most common mental health struggles in the United States. Depression is a medical condition that affects the way a person thinks, feels, and functions. While sadness is a part of it, clinical depression goes deeper and often lingers far longer than a passing mood. It’s important to know that depression doesn’t look the same for everyone. For some, it might show up as irritability or anger. For others, it can feel like numbness or disconnection. No matter how it appears, each experience is valid and deserving of help.  Early Signs You May Need Help Negative emotions are a regular part of life, and sometimes it can be hard to know when those feelings have crossed the line into something more serious.  Professional support may be necessary if there’s been a noticeable shift in mood that lasts more than two weeks. Some common early signs of depression to look for include: Persistent sadness, low mood, or irritability Withdrawal from friends, family, or favorite activities Loss of interest in hobbies or routines once enjoyed Trouble concentrating or making everyday decisions Emotional numbness or feeling disconnected Sleep or appetite changes—sleeping too much or too little, eating far more or far less than usual Unexplained physical symptoms like headaches, body aches, or constant fatigue These mental health warning signs don’t always mean someone is clinically depressed, but they’re important cues.  If these symptoms are disrupting daily life—or if you’re worried about a loved one—it's a good idea to explore meeting with a mental health provider or gently encourage someone else to do the same. When it’s Time to Seek Professional Help Immediately While early symptoms of depression are important to notice, some signs signal a more serious mental health crisis that needs immediate attention.  If you or someone you care about is experiencing any of the following, it's crucial to reach out for professional support as soon as possible. Urgent Signs to Watch For: Thoughts of self-harm or suicide* Intense feelings of hopelessness or worthlessness Struggling to complete basic daily tasks, like getting out of bed or showering Interference with work, school, or relationships Using alcohol or other substances to numb emotions * If you are experiencing thoughts of self-harm or suicide, this is an emergency. Please go to the nearest hospital or dial the national suicide and crisis line at 988.  These experiences may indicate a more severe form of depression, and delaying treatment can make things harder over time.  The good news is that depression treatment options are available—and effective—and help can start with a simple conversation. How Professional Help Can Make a Difference If you’re struggling with depression, it’s important to know that you don’t have to face it alone, and things can get better. With the right support, many people find real relief and begin to feel more like themselves again.  Whether depressive symptoms are mild or severe, there are effective treatment options for depression that can help you move forward. Common types of professional help for depression include: Therapy – Evidence-based approaches like Cognitive Behavioral Therapy (CBT) or talk therapy can help you better understand your thoughts and emotions, build coping strategies, and improve overall mental well-being. Medication – Antidepressants can be an effective part of a treatment plan. If you and your provider go this route, they can help you find the right medication and dosage for your needs. Lifestyle support – Daily habits like exercise, healthy sleep routines, and balanced nutrition play a powerful role in supporting emotional health. A therapist or doctor can guide you in making sustainable changes . Advanced treatments – Newer treatments like TMS Therapy  or Spravato® (esketamine)  may offer relief for individuals who haven’t responded well to traditional options. These are used for treatment-resistant depression and are administered under the care of a trained provider. Whether through therapy, medication, or a combination of approaches , evidence-based professional support can reduce symptoms, improve daily functioning, and help prevent long-term complications.  Common Barriers to Seeking Help—and How to Overcome Them Even when you know something isn’t right, taking that first step toward getting help can be difficult. Many people delay seeking care, not because they don’t want to feel better, but because they’re facing common internal barriers that can make reaching out feel overwhelming. Here are a few of the most common reasons people hesitate and why they don’t have to stop you: “It’s not that bad.” - It’s easy to downplay your symptoms or convince yourself that others have it worse. That being said, untreated depression can quietly impact your health, relationships, and overall well-being. If something feels off, it’s worth taking seriously. Fear of judgment or stigma - Mental health stigma is real, but more people than ever are speaking openly about depression. Seeking help is a responsible step, not something to feel ashamed of. Not knowing where to start - It’s okay if you don’t have all the answers. A great first move is talking to your primary care provider, who can guide you toward therapy, medication, or further evaluation if needed. Worry about cost or time - Therapy doesn’t have to break the bank or require extensive hours each week. Many providers have financing options, and telehealth options can also provide valuable mental health support.  Starting small is okay. The important thing is to begin. Whether it's making a phone call, scheduling an appointment, or simply talking to someone you trust, every step forward matters. What to Expect When You Reach Out If you’ve never talked to a mental health professional before, it’s normal to feel unsure about what the process will look like. Knowing what to expect in therapy and treatment can make that first step feel a little less intimidating.  You can begin by contacting a mental health professional directly or asking your primary care provider for a referral. At your first session, a mental health provider will ask questions about your symptoms, history, and goals for treatment. This is a chance for you to explore what’s going on and determine the best next steps together. Therapy and treatment sessions are private and judgment-free. Mental health providers are trained to create a safe space where you can speak openly and honestly. No two therapy journeys are the same. You might spend time developing new coping skills, unpacking past experiences, or focusing on a specific challenge. Your providers will work with you to tailor the approach to your unique needs. You don’t need to have everything figured out before that first therapy or treatment session for depression. You just need a starting point, and reaching out is exactly that. Advanced Psychiatry is Here to Help You If you're ready to talk to someone, one of our mental health professionals can help guide you. At Advanced Psychiatry, we provide authentic and trusted treatment options to those in the Fort Wayne, Ann Arbor, Lansing, and Troy communities.  We are determined to help you succeed on your mental health journey. You can learn more about depression treatments and can book an appointment by contacting our team  today.

When anxiety strikes, it can feel overwhelming, like your thoughts and body are in "fight or flight" mode. You're not alone. Millions of people live with anxiety every day, and while it can feel all-consuming, it is manageable with the right tools and support. Advanced Psychiatry understands that anxiety  isn't one-size-fits-all. What works for one person may not work for another, and that's okay. There are small, powerful steps you can take at home and effective clinical options if your symptoms feel persistent or resistant to traditional treatments. Here are five evidence-based strategies to calm anxiety—some you can try right now, and others you may want to explore with a mental health professional at Advanced Psychiatry. 1. Breathe With Intention Intentional breathing is one of the fastest ways to signal safety to your body. When you're anxious, your breathing becomes shallow and rapid, reinforcing the feeling of panic. Slowing it down helps regulate your nervous system and restores calm. Two proven techniques to try: Box Breathing  – Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat. The 4-7-8 Method  – Inhale for 4 seconds, hold for 7, exhale slowly for 8. Using a breathing app or a YouTube video to guide you can improve your results. Visual and audio cues can help you stay focused. The   UCLA Mindful  App and   Insight Timer  are free and valuable resources for mindful breathing. 2. Move Your Body Exercise can help "burn off" anxious energy and reset emotional balance. Even just 10 minutes of walking, stretching, or light movement can trigger the release of endorphins, natural chemicals that support mood regulation. Movement activates areas of the brain associated with emotional regulation, helping to reset the nervous system.   Regular physical activity  can significantly reduce anxiety symptoms over time. Combining movement with nature, like walking outside, may further increase the calming effect and reduce anxiety. 3. Challenge Anxious Thoughts Anxiety often comes with a stream of "what-ifs" and worst-case scenarios. Learning to recognize and reframe these thoughts is a key part of   Cognitive Behavioral Therapy  (CBT)—a highly effective approach backed by decades of research. Here's a simple CBT-based strategy: Name the fear. Ask: Is it true? Is there evidence that this will happen? What are other possibilities? Replace it with a more balanced thought. Along with CBT, journaling your fears can help eliminate anxious thoughts. Writing them down helps externalize them, reducing their emotional volume and giving you space to challenge them more rationally. 4. Consider Clinical Treatments for Lasting Relief Sometimes, anxiety persists even after trying therapy or medication. If you're not finding the relief you need, you're not alone—and we are proud to offer alternative clinical options. At Advanced Psychiatry, we specialize in treatment-resistant anxiety. Some of our most effective therapies include: TMS Therapy Transcranial Magnetic Stimulation  (TMS) is a non-invasive, FDA-cleared treatment that uses magnetic pulses to stimulate areas of the brain linked to mood regulation. It's medication-free and has shown promising results for anxiety and depression. Spravato Spravato  is an FDA-approved nasal spray for treatment-resistant depression and anxiety. It works differently from traditional antidepressants and is administered in-office under medical supervision for safety and support. These treatments are beneficial when traditional medications or therapy haven't provided enough relief. 5. Create a Calming Routine Anxiety thrives on unpredictability. Creating consistent routines can send your brain a powerful message: you're safe . Ideas to build into your day: Keep a consistent sleep schedule. Create a nighttime wind-down ritual—like reading, tea, or gentle stretches. Limit screen time before bed to reduce stimulation. Include one joyful activity daily, even if it’s just a 5-minute walk, music, or connecting with a friend. The goal is consistency, not perfection. Just a few stable habits can go a long way toward calming your nervous system. Help for Anxiety Is Available Whether you're dealing with anxiety for the first time or it's been part of your life for years, relief is possible. Panic attacks, obsessive-compulsive disorder, exaggerated stress, worry, and anxiousness can manifest anxiety.  Advanced Psychiatry treatments  include TMS therapy, Psychotherapy, and medications, which may be an excellent treatment option for you to reduce anxiety symptoms. We offer personalized and evidence-based care  in the Fort Wayne, Ann Arbor, Lansing, and Troy communities. If you're ready to explore your next steps, contact us  today. We are here to help.