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Read our blog posts for mental health tips for artists, entrepreneurs, and executives with anxiety.
The Psychology Behind Procrastination
Have you ever wondered, “Why do I procrastinate?” when it comes to doing the things you love? In this four-part series, I will explain the psychology behind procrastination.
Understanding the Psychology Behind Procrastination: Overcoming Perfectionism and Achieving Your Goals
Are you constantly wondering why you struggle with procrastination, especially when pursuing your passions? If you're in Brooklyn or San Diego and looking for help with procrastination, you're in the right place. In this blog post, I will delve into the psychology behind procrastination, addressing the specific needs of entrepreneurs and creative professionals. You possess a unique voice, but bringing your ideas to life can sometimes feel like an uphill battle.
Procrastination is a challenging issue, and it's important to understand its true causes. Is it laziness, a lack of talent, ideas, or ambition? While these factors can contribute, they’re often not the underlying reasons behind feeling stuck. I've found that usually, one, two, three, or even four other factors are at play.
Throughout the next month, I will share the four most common reasons for procrastination that I frequently encounter in therapy sessions.
Reason 1: The Pursuit of Perfection
Perfectionism is often associated with the desire for high-quality work and mastery of a specific craft or art form. As a therapist specializing in anxiety, I understand that a perfectionistic mindset can motivate and push you to solve problems and work tirelessly. Many icons we admire in America proudly identify as perfectionists.
However, the pursuit of perfection can have a darker side. Have you found yourself paralyzed at the starting line, unable to move forward due to your unwavering insistence on perfection?
In my experience, I've witnessed highly successful individuals who have struggled with perfectionism. They’re often late with deadlines, highly stressed out, and have lost the joy of pursuing their passion. But here's the key: extraordinary success doesn't require perfectionism. It often hampers and limits the potential of most individuals I work with. The good news is that I have seen former perfectionists adopt a different mindset – one that motivates, empowers, and helps them fulfill their potential and achieve their goals.
We all have control over our attitude toward the circumstances we face. We are not mere products of our environment or past experiences; we can shape our decisions and responses. As human beings, we can reflect on our thoughts and actions and make changes in the present, leading to different outcomes in the future.
In my therapeutic approach, I draw from cognitive behavioral therapy (CBT), particularly the work of Dr. Albert Ellis, the pioneer of Rational Emotive Behavioral Therapy (REBT), and existential and humanistic therapies. By blending these influences, I tailor my methods to address each client's unique needs based on my extensive experience. If you're looking to overcome procrastination or other limiting behaviors, stay tuned for parts 2, 3, and 4 of this series, where I will continue exploring its underlying causes. Contact me today to begin your journey toward anxiety relief and personal growth.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
Welcome Emily Hughes, LCAT, ATR-BC (she/her)
Julia Baum Therapy is overjoyed to introduce Emily Hughes, LCAT, ATR-BC (she/her), our newest affiliate therapist.
Have you ever wondered, “Why do I procrastinate?” when it comes to doing the things you love? In this four-part series, I will explain the psychology behind procrastination. You have a unique voice and way of expressing it that's all your own, whether you're an entrepreneur or a creative professional. You've had a passionate drive and thriving imagination from a young age. And yet, it's so hard to bring your ideas into reality.
Why? Is procrastination a form of anxiety? Is it laziness? A lack of talent, ideas, or ambition? In some cases, sure (which we can also address in therapy), but for most of my clients, those aren't the real reasons behind their feeling stuck. Usually, one, two, three, or four other factors are at play:
Over the next month, I'll share the four most common reasons I see in therapy for procrastination.
Reason 1 You insist on perfection. Perfectionism is often associated with high-quality work and mastery of a given craft or art form. A perfectionist mindset can help one focus on a problem until it's resolved and motivate a person to work through the night. Many of the cultural icons we revere in America have called themselves perfectionists.
In some ways, a perfectionist attitude can be motivating, but there can be a dark side. Has your insistence on perfection ever left you standing at the starting line?
——
In my experience, perfectionism is present in the work of some highly successful people, but it isn't necessary to achieve extraordinary success. In the cases I see in my practice, perfectionism has done as much harm as it's done good, if not more, and curtails the potential of most people. I've seen former perfectionists choose a different philosophy -- one that's motivating, empowering, and helpful in achieving all of one's goals in life, and their work improved!
One freedom that can never be taken away is our ability to choose the attitude we take toward the circumstances we find ourselves in. We are not purely the result of our surroundings or our past. We are the actualization of the decisions we make in the face of those circumstances.
My approach to therapy is informed by cognitive behavioral therapy (CBT), particularly the work of Albert Ellis, the grandfather of CBT, and founder of Rational Emotive Behavioral Therapy (REBT), existential, and humanistic therapy. I harmonize these influences when helping my clients address problems like procrastination as I work with each person individually based on my unique experience with them. I welcome you to reach out if you're looking to overcome procrastination or other limiting behaviors. And stay tuned for parts 2, 3, and 4 of this series as I continue to address the root causes of procrastination.
Julia Baum, LMHC 7/6/22
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
Uncertainty, routine, reflection
Tips on dealing with the COVID-19 Pandemic. Co-written by Julia Baum, licensed therapist and Meredith Price, registered dietitian nutritionist.
Tips on dealing with the COVID-19 Pandemic. Co-written by Julia Baum, licensed therapist and Meredith Price, registered dietitian nutritionist.
DEALING WITH UNCERTAINTY
Living through this pandemic has shown us that much of what we expect day-to-day isn’t fully within our control. When things are going well, it can seem like we have it all together. During a crisis like COVID-19, it’s clear that not everything is within our control, even things like what’s in our fridge.
For most of us, though, we have the resources to get food, we have electricity and running water so that we can cook (and bathe!), and many restaurants are still operating at some capacity. Unfortunately, we don’t have control over what is stocked on the shelves of the grocery store. However, there are substitutions for most ingredients and as a last resort, you may have to think of other meal options. Additionally, we’re lucky that there are restaurants still open for take out/delivery that we can rely on, especially when cooking becomes monotonous or we just want a break.
Top takeaways from dealing with uncertainty
It’s normal to feel uncomfortable right now.
Focus on what you can control in your life rather than what you can’t but allow yourself to mourn what was normal.
Leave room for changes in your grocery list and meal ideas.
Allow for flexibility, such as getting take-out, even if it’s just once in a while.
CREATING A ROUTINE
When it’s clear that so much is unknown and uncertain, it helps to focus on what we can control, which is our attitude, our behavior, and the meaning we give to our experience. Daily habits and routines can give us a sense of stability and security during challenging times. It encourages us to shift our focus and invest time and energy into something meaningful. Choose to think constructively and follow it with action. Define this time in a way that serves you, your loved ones, and your community as a global citizen. Give meaning and live purposefully.
Part of your routine may include planning what you’ll be eating for the day and week(s). Making a meal plan and then creating a grocery list off of it allows you to either get out of the grocery store as fast as possible or to create your online grocery delivery list quickly. Try to remember to eat regular meals such as breakfast, lunch, dinner, and snacks. This helps balance your blood sugar which can really help with your mood.
Top takeaways from creating a routine
Reflect on your thoughts, attitudes, and behaviors.
Create a daily routine that works for you.
Consider developing the habit of planning out meals and snacks and translate this into grocery lists.
Eat regularly, about every 4 hours, to balance your blood sugar and mood.
REFLECTION
During this time of social isolation, many of us tend to turn inward. Now is a great opportunity to introspect, but it’s important to focus outwardly as well. Spending too much time reflecting on how the pandemic is affecting oneself can lead one away from effectively coping with it because too much attention is on the self. Choose to look outward, as well as inward. Ask yourself, what is there for me to take in, for me to experience, for me to give to?
There are many things to be grateful for that we can focus on. Some ideas include being thankful for the food that we still have available, the restaurants that are still cooking and delivering for us, live and recorded virtual physical activity classes, individuals and companies donating their time and goods to support essential workers, the ability to still be socially interacting even though we can’t physically be with each other, and the way nature has responded to this pandemic through clearer skies and rivers.
Top takeaways from reflection
Take this time to be introspective AND extrospective.
Reflect on what is both positive and negative about this experience.
Consider what there is to be grateful for in your own life and those around you.
What may you learn and grow from during this time?
FAVORITE RESOURCES
Below is a list of some of our favorite resources and sites to help you through this. If you feel like you need more support and/or accountability, there are professionals like us to help. Now is a great time to work on yourself and your goals with a professional. Despite this pandemic, you can become stronger, more mindful, and healthier as a person!
Headspace, a meditation app, has posted free, guided meditations with New Yorkers in mind.
The New York Public Library is offering more than 30,000 free titles available to download on their app SimplyE. You need to be a New York City resident with a library card, which you can apply for on SimplyE.
Live stream opera performances.
Visit natural landmarks.
Stay Home Take Care is a curated list with tons of free, entertaining things to do right now.
Girls’ Night In made a google doc with all the physical activity options you could think of.
Cooking can be meditative and calming. So can just watching videos by vegan chef, Gaz Oakley, which might also spark some creativity in your own kitchen.
If you have the means, or time, donating and/or volunteering can also help you feel really good. Check out North Brooklyn Angels, who have been bringing meals to hospital workers in Bushwick. Your local food pantry probably needs help too!
About the authors
Julia Baum, BFA, MSEd, LMHC is a psychotherapist in Williamsburg, Brooklyn specializing in stress-reduction through modern, evidence-based practices, ancient wisdom, and existential philosophy.
Meredith Price, MS, RD, CDN is a registered dietitian nutritionist and owner of Priceless Nutrition & Wellness, a private nutrition coaching practice specializing in plant-based diets and gut health.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
Welcome Arisleydi (Aris) Garcia, LMHC (she/her)
Julia Baum Therapy now offers psychotherapy and counseling by Arisleydi (Aris) Garcia, LMHC.
Julia Baum Therapy now offers psychotherapy and counseling by Arisleydi (Aris) Garcia, LMHC.
Aris specializes in identity issues, acculturation struggles, career concerns, and relationship difficulties. More than anything, Aris believes the therapeutic relationship is vital for effective therapy. She also utilizes cognitive behavioral therapy (CBT), mindfulness-based techniques, and the principles of yoga in her work. As a certified yoga instructor, she brings knowledge of yoga and anatomy to promote body awareness and insight during the treatment process and aid in stress-reduction.
For those interested in yoga, Aris can offer guidance on postures you can do at home to treat physical, emotional, and spiritual ailments. She can also provide fundamental knowledge on all forms of yoga for those who are interested but have never practiced yoga. As a therapist and yoga instructor, Aris has advanced knowledge of breathwork, which can be included in the treatment process. She offers support in using these techniques and can help deconstruct any pre-existing misconceptions about meditation and make it accessible for you.
Aris also brings expertise in career counseling. She is able to help those who are getting started in their careers or wish to make a change to identify their interests and values and determine what they wish to pursue.
Aris is happy to meet with clients as they are and offers a safe space to process your experiences and concerns together. Aris says: “My goal is to help you increase your overall life satisfaction through the balancing of all of your roles and identities.”
Contact us today to schedule your appointment with Aris.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
The cure for procrastination
Clients often come to therapy frustrated with their procrastination habits. Procrastination is a behavioral problem not easily treated with practical solutions alone because it typically stems from an emotional problem, which is why clients rarely stop without getting to the heart of the issue. "Knowing better” simply isn’t enough.
“I work better under pressure.”
“I can’t work without a tight deadline.”
“One more episode and then I’ll go to bed.”
Do you use any of these lines yourself? Clients often come to therapy frustrated with their procrastination habits. Procrastination is a behavioral problem not easily treated with practical solutions alone because it typically stems from an emotional problem, which is why clients rarely stop without getting to the heart of the issue. "Knowing better” simply isn’t enough.
I’ve found in my work with entrepreneurs and creative professionals that procrastination is especially trying for people who make their own hours and set their own schedule. Days and weeks can often slip by when procrastination gets out of hand. It’s also quite stressful for college students, who end up losing sleep or missing social events as a result of putting papers and projects off until the last minute.
Procrastination is commonly a byproduct of unhelpful thinking patterns and unhealthy emotions. In the November 2019 issue of Counseling Today magazine, I talk about how to treat the underlying causes of procrastination to reduce its frequency, intensity, and duration with cognitive behavioral and rational emotive behavior therapy (CBT & REBT). Check it out and let me know what you think.
If you’re struggling with procrastination and all of the conventional tips and tricks have failed you, I encourage you to consider giving therapy a try. Identifying and treating the root of the issue through evidence-based counseling, like CBT and REBT can give you the tools to make the long-lasting changes you’re really looking for. Schedule your free consultation with me today.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
Feed your mind, body, and entrepreneurial spirit
Join Walking in Other People’s Shoes for an evening to enhance your entrepreneurial spirit. During this immersive self-development experience, enjoy a sensational meal and wine pairing created exclusively for us by executive chef, Vanessa Ceballos, of Firefly Petite Cafe Bistro in Sunnyside, Queens.
Join Walking in Other People’s Shoes for an evening to enhance your entrepreneurial spirit. During this immersive self-development experience, enjoy a sensational meal and wine pairing created exclusively for us by executive chef, Vanessa Ceballos, of Firefly Petite Cafe Bistro in Sunnyside, Queens.
At this intimate event, we’ll start the evening with an empowering mindfulness exercise to root you in your purpose and energize your entrepreneurial spirit, led by our Wellness Advisor, Julia Baum, LMHC. From there, enjoy the pleasures of a finely prepared three-course meal as we take a deep-dive into the ins and outs of developing a thriving career built on passion and creativity. Our discussion will start with a structured interview with Vanessa about how she carved her path as owner and executive chef of Firefly, and will lead into a group conversation to facilitate learning and growth for all of our guests. Learn to start or develop your business. Explore the challenges and rewards of leading a purpose-driven life and build your support network.
This is an excellent opportunity to develop meaningful connections with like-minded and inspired women in your community and support each other.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
Inspiring therapy space
Coming from a creative background, it’s always been clear to me how environment can impact our thoughts and feelings.
Coming from a creative background, it’s always been clear to me how environment can impact our thoughts and feelings. From the moment I signed the lease on my current office, I knew that creating a comfortable atmosphere for my clients was a top priority. Color and light can have a direct relationship to our state of mind and emotions. Numerous plants find themselves at home in my office, which brings new life and energy into the space all the time. An eco-centric vibe encourages a sense of serenity and rootedness, not only for me as I’m working with you, but I hope for you directly, as well. I’m honored that my office was recently featured by Zencare in their curated selection of inspiring therapy offices. Read more here.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
A better job search in three simple steps
Have you thought about finding a career path or changing the one you’re on? If the idea has you stress-ridden, you’re not alone.
Have you thought about finding a career path or changing the one you’re on? If the idea has you stress-ridden, you’re not alone. Finding a fulfilling career can seem daunting, but it doesn’t have to be so, which is why I was glad share a bit about this topic for Yellow/co.’s recent article: “Need a Job Change but Totally Overwhelmed with Where to Start? Take These Three Steps,” by Molli Carson, of Zencare. Click the image below for the full story and feel free to get in touch if you’re looking professional support during your career transition.
If you’re interested in reading more to improve communication skills in the workplace, be sure to check out this post: 5 Major Communication Problems Women in the Workplace Face and How to Overcome Them.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
5 major communication problems women in the workplace face – and how to overcome them
Do you advocate well for yourself at work? It’s not uncommon to have trouble asserting yourself, especially at work. Fortunately, there are ways to move beyond these challenges. I spoke with Zencare.co for their latest blogpost: “5 Major Communication Problems Women in the Workplace Face – and How to Overcome Them.” Personally, I think these ideas can apply to anyone, of any gender, who wants to improve their communication skills.
Do you advocate well for yourself at work? It’s not uncommon to have trouble asserting yourself, especially at work. Fortunately, there are ways to move beyond these challenges. I spoke with Zencare.co for their latest blogpost: “5 Major Communication Problems Women in the Workplace Face – and How to Overcome Them.” Personally, I think these ideas can apply to anyone, of any gender, who wants to improve their communication skills.
Click the image above to learn more. And if you’d like additional help improving your communication skills, don’t hesitate to book a free consultation with me to see how therapy can be useful.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
Beating seasonal affective disorder (SAD)
Does your mood tend to grey as the cooler, darker months roll in? Although also known as "the holiday season," for many, this time of year comes with depressed mood, fatigue, insomnia, oversleeping, weight gain, appetite changes, and trouble concentrating, to name a few.
Does your mood become grey as the cooler, darker months roll in? Although also known as "the holiday season," for many, this time of year comes with depressed mood, fatigue, insomnia, oversleeping, weight gain, appetite changes, and trouble concentrating, to name a few. These are all symptoms of Seasonal Affective Disorder (SAD), which is a mental health disorder impacting over three million Americans each year.
Symptoms of SAD can begin as early as late August or as late as January or February. On average, symptoms start in October or November and last about five months. Symptoms can increase or decrease during this time, depending on how much light you're exposed to. For example, a cloudy day can worsen symptoms, and a sunny day can mitigate symptoms.
How do I know if I might have SAD?
The most common symptoms of fall/winter seasonal affective disorder can be organized into four major categories:
Physical symptoms of SAD:
Low energy, changes in appetite (increase, decrease, and cravings for carbohydrates), stomach aches, changes in weight, muscle aches and pain, and headaches.
Emotional symptoms of SAD:
Feeling depressed, anxious, sad, irritable, and decreased enthusiasm for things previously enjoyed.
Cognitive symptoms of SAD:
Trouble concentrating, forgetfulness, negative self-talk (e.g., "I can't stand winter"), ruminations of death, and suicide.
Behavioral symptoms of SAD:
Changes in eating habits (eating more or less and excessive carbohydrate consumption), reduced activity, withdrawing socially, crying spells, and sleep problems (excessive sleeping, insomnia, restlessness).
What can I do if I have SAD?
According to the American Psychological Association, SAD is a type of depression that may best be treated with Cognitive Behavioral Therapy (CBT) – an evidence-based psychotherapy – as research indicates more long-term benefits than those from anti-depressant medication or light therapy. Other popular forms of treating SAD are with negative ions, medication, diet, exercise, and supplements.
CBT for SAD
CBT includes various types of cognitive, emotive, and behavioral interventions that can help you overcome SAD. Here's one method you can try on your own at home:
The CBT model suggests that once you are experiencing depression, by increasing your activity, the depression will lessen, which will be followed by more activity, which will be followed by decreased depression, and so on. One of the many tools that can be utilized during CBT is a "Weekly Pleasant Activities Plan." Such a planner includes creating a calendar with planned activities and filling in when the activity was done, for how long, and an enjoyment rating. Observing a visual log of positive outcomes can encourage you to keep trying to change your behaviors.
If you think you may be experiencing SAD, by reading this post, I hope you'll recognize that it is a treatable condition and there is help. I'm happy to provide a free consultation to see if therapy might be the right fit for you. Contact me today or book a consultation now.
References:
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders
(5th ed.). Washington, DC: Author.
Rohan, K. J. (2009). Coping with the seasons: A cognitive-behavioral approach to seasonal
affective disorder. New York, NY: Oxford University Press.
Rosenthal, J. Z., & Rosenthal, N. E. (2006). Seasonal affective disorder. In D. J. Kupfer, A. F.
Schatzberg & D. J. Stein (Eds.), Textbook of mood disorders (pp. 527–540). Arlington,
VA: American Psychiatric Publishing, Inc.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
Overcoming fear to pursue your passion
Join me and Walking in Other People’s Shoes for an intimate chat with their November guest blogger--recovering corporate lawyer/fitness entrepreneur Sheela Pai--about how she overcame her fear of ending her decade long legal career to pursue her passion of fitness consulting and blogging. We’ll discuss how she worked through her concerns about taking the leap and other hurdles she faced. Healthy snacks will be provided.
Join me and Walking in Other People’s Shoes for an intimate chat with their November guest blogger--recovering corporate lawyer/fitness entrepreneur Sheela Pai--about how she overcame her fear of ending her decade long legal career to pursue her passion of fitness consulting and blogging. We’ll discuss how she worked through her concerns about taking the leap and other hurdles she faced. Healthy snacks will be provided.
To reserve your spot, please RSVP by emailing ms.elliewindham@gmail.com. Seating is limited! Tickets are $15 per person and can be paid via Venmo.
Julia Baum is a licensed psychotherapist who helps creative entrepreneurs overcome productivity blocks, procrastination, and work/life imbalance. She uses evidence-based therapeutic practices, ancient philosophy, mindfulness, and understanding from her own background in the arts to help her clients reach their full potential. She holds a MSEd in Mental Health Counseling from Fordham University and a BFA from the School of Visual Arts. Julia works in private practice in Williamsburg, Brooklyn, NY. Find her on IG at @yestherapy, Twitter @juliabaum, or Facebook at @juliabaumtherapy.
Sheela Pai is a recovering former corporate litigator turned fitness consultant and blogger. As a consultant, Sheela works closely with studio owners and other fitness entrepreneurs to develop strategies for building their businesses and growing their communities. On her blog A Healthy Slice of Pai (www.ahealthysliceofpai.com) and Instagram (@ahealthysliceofpai) she shares her experiences and lessons learned as an active fitness enthusiast in the NYC boutique fitness scene, her triumphs and takeaways as she trains for the NYC Marathon and beyond, and her thoughts about current trends in fitness, health, and wellness.
Walking In Other People’s Shoes is a blog community for women to inspire and encourage each other by sharing how they found their voices. In addition to the blog, they host workshops to help women to find and strengthen their voices. http://walkinginotherpeoplesshoes.com/
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
What is cognitive behavioral therapy? (CBT)?
If you’re curious about therapy, chances are that you’ve heard about, or at least seen the term, CBT out there. CBT stands for Cognitive Behavioral Therapy and it’s the leading form of evidence based treatment for mental, behavioral, and emotional health concerns.
If you’re curious about therapy, chances are that you’ve heard about, or at least seen the term, CBT out there. CBT stands for Cognitive Behavioral Therapy and it’s the leading form of evidence based treatment for mental, behavioral, and emotional health concerns. It’s the primary method of treatment that clients at my practice engage in to help them feel better and reach their goals. I’ve been studying CBT for over 10 years and training in it for the entirety of my career in mental health. Recently I was asked by My Wellbeing to provide a better understanding of what CBT is all about, what it looks like in the room, and more. I was so excited to offer a bit of what I know for their “Things we didn’t know…” series. Read through our conversation below or see the original post here.
1.How would you describe Cognitive Behavioral Therapy (CBT)?
CBT is a modern, evidence-based, empirically supported model of psychotherapy based on both scientific research and time-honored philosophy. In CBT, the client and therapist work actively in collaboration to help the client overcome problems rooted in the past, present, or future. The therapist aims to assist the client in changing unhelpful thinking, feeling, and behavioral patterns that contribute to their problems and develop skills to help manage life’s ups and downs. CBT is a problem-focused, action-oriented style of talk-therapy that teaches clients practical ways to identify, challenge, and replace unhelpful response patterns with adaptive, healthy thoughts, feelings, and behavioral patterns to reach one’s desired goals. CBT teaches clients to utilize these skills on their own with less and less reliance on the therapist over time.
2. How did CBT come to be? What types of philosophies inform it?
CBT came from an understanding supported by clinical research that feelings and reactions are created mainly by the beliefs we hold about and meanings we attach to our experiences. CBT recognizes that psychological disturbance is primarily established and maintained by maladaptive thoughts and behaviors.
The development of CBT has come in three distinct movements. The first wave of CBT, called Behavioral Therapy, applied principles of classical conditioning and operant learning to bring forth overt behavioral change.
The second wave combines Behavioral and Cognitive Therapy, which emphasizes information processing and the role that maladaptive thinking has on emotional and behavioral patterns in order to incite change - this approach is considered “classic CBT.”
The third wave focuses keenly on clients’ relationship with their thoughts and feelings more so than the content of either in order to initiate change. As such, CBT is considered a therapy itself and also an umbrella term for all of the therapies that have come forth during each wave.
CBT is in part based on constructivist theory, meaning that individuals are responsible for their own reality.
Recognizing one’s responsibility naturally implies an ability to make efforts toward beneficial changes. The Greek Stoic philosopher, Epictetus said, “It is not what happens to you but how you react to it that matters."
CBT does not discount the impact of biology and external stressors on mental health, though it maintains that thoughts, feelings and behaviors are interrelated, influence each other, and can be changed by the individual.
In CBT, clients are also responsible for doing the work necessary in therapy to create the changes they seek; they are not merely a passive receiver of the therapist's work.
Classic CBT was first presented to the field of psychotherapy by Albert Ellis, Ph.D., in 1955 in the form of what is now called REBT (Rational Emotive Behavior Therapy) (back then it was called Rational Therapy), and by Aaron T. Beck, MD in the early 1960s as CT (Cognitive Therapy).
Aaron T. Beck is often considered the “Father” of CBT, while Albert Ellis is known as the “Grandfather” of CBT. Both were particularly interested in an alternative to psychoanalysis, which was the most widely accepted therapy at the time.
At present, CBT is widely recognized as the set of psychological treatments with the most extensive empirical support and research contributions over the past six decades from around the world continue to further the development of CBT as a whole through the present day.
3. How hands on is the therapist in a CBT-style therapy?
CBT is a very hands-on style of treatment for both therapist and client. The therapist takes an active role in the client’s progress and provides a safe and open space to address concerns and help direct the work toward the client’s desired outcomes.
For example, it's customary that an agenda be mutually agreed upon at the beginning of each meeting to respect the client's objective(s) for that particular session and remain productive in that vein. The therapist may offer handouts, worksheets, and other projects that the client may choose to participate in during or outside of session to enhance the therapeutic process.
4. Please share a real but anonymized example of what CBT looks like in the room.
J came into session wanting to change his habit of staying late at work every night, never leaving on time, and thus neglecting personal wants and needs to relax, socialize, and sleep, which was contributing to chronic stomach aches, and his boyfriend was frustrated that he never seemed to have any free time.
This pattern related to his overall problem with anxiety, which he has sought treatment for.
Together, we identified the trigger for his self-defeating behavior. There were, in fact, a lot of tasks at work, but his colleagues were able to leave on time with the same workload.
Cognitive impairment and learning disabilities had already been ruled out.
We explored which feelings and subsequent reactions he had about his work. He stated that he felt anxious, had a hard time concentrating, and was easily distracted.
As a result of feeling anxious, we noted that his predictions for the future seemed very doom-and-gloom.
We could see why was he was staying late every night, given that he could hardly concentrate and was consumed with worry. He could barely focus on his work this way.
Next, we uncovered the harmful beliefs he held about work that contributed to his anxiety and made him less efficient. With the help of directive questioning, he recognized that he’d been telling himself he absolutely must be recognized as the best employee, couldn’t bear to be seen as anything less, and if others viewed him as anything less, it would mean he’s no good at all.
I then helped J assess the outcomes he created for himself by living with these chosen ideas about work and self-worth. He could see that these rigid and extreme beliefs had gotten him into a pattern of self-defeat. He had been so fearful of failing to be “the best” that he was burnt out and working below his potential due to the stress and anxiety symptoms he created.
Once he realized his predominant thoughts have harmed his ability to do well at work and enjoy his free time, we challenged those thoughts further to break down his attachment to them. Through various techniques, I posed inquiries for him to consider and in doing so he realized that his attitudes had been unhelpful, illogical, and untrue.
Within this process, I modeled and taught him these inquiry skills so that he could use them himself in the future.
With my help, as needed, he developed a new attitude: “I prefer to impress people at work so I'll work within reason to do so, but there’s no law of the universe that I MUST be considered the best employee. I can stand it if I’m not seen that way and can work to improve if I choose. Whether people at work think I'm the best or not, my value and worthiness will not change. I can seek to improve at work to enhance my experience there, but it will never be a measure of my worth as a person because my worth is inherent.”
He made the connection that with this new mindset he’d feel healthy concern about getting his work done and have the motivation to do his best without getting distracted nearly as often. He would be able to leave his job on-time as his colleagues do.
His outlook on the future would be realistic, and he’d put the appropriate amount of time and energy into his work and still have time for the other important things in life. The anxiety and stomach aches would be replaced with healthy concern and symptom alleviation.
Once he had this adaptive new attitude top-of-mind, we collaboratively developed homework to help him strengthen his conviction in this rational attitude. We decided that he’d share the new rational belief with his boyfriend to strengthen his understanding of it, as well as write it out and respond to any arguments he had of against it to address reservations about this new point of view. In the next session, we started by following up on how the homework went.
5. Please share three or more issue areas CBT is particularly helpful in working through. Why do you think that is?
CBT is effective in treating the vast majority of diagnosable mental health disorders as well as problems such as low self-esteem, assertiveness issues, feeling stuck, indecisiveness, relationship problems, self-control, anger, hopelessness, and more. CBT is so effective in treating a wide range of problems because it targets the client’s thoughts and behaviors in the here-and-now as the primary means for change.
6. How long does a CBT treatment generally last?
There are no one-size fits all in therapy. The length of treatment, assuming there aren’t external factors limiting the number of sessions, really depends on the client’s goals, the severity of their problems, and their commitment to the work inside and outside of meetings.
CBT doesn’t have a prescribed number of sessions, although it is often chosen when there are factors which limit the number of sessions a client will attend.
CBT is empirically supported as a brief treatment method for measurable change. The Albert Ellis Institute for cognitive behavioral and rational emotive behavioral therapy describes CB/REBT as "short-term therapy with long-term results," because this method of treatment has been developed to help clients become their own therapist over time.
7. Are there certain personality types that would work especially well with CBT?
I think there’s a form of CBT for anyone looking to address their troubles actively. CBT is particularly good for those looking to be challenged in the therapeutic space.
When I first meet clients, many of them tell me, “I want someone to call me out on my shit.”
CBT therapists are trained to therapeutically call you out on your shit with compassion, empathy, and unconditional acceptance. A CBT therapist can help you think critically about your patterns without judging or criticizing you.
8. Are there certain personality types that may not enjoy working with CBT?
I think some types of CBT may work better for some than others. CBT may not be the best fit for someone looking to gain insight into their past without any particular goals for treatment outcomes.
9. How do you know if CBT is working for someone? How do you know if it’s not?
Many therapists help clients develop Specific, Measurable, Achievable, Realistic, and Time-specific) (SMART) short-term objectives and long-term goals for therapy so we can measure progress over time, as well as adjust or change goals as needed.
Rather than something difficult to measure, such as “feeling less anxious,” we would, for instance, reduce panic attacks to once per month or less, and sleep a full eight hours every night at least six nights a week for at least three months, etc.
As objectives are met, we develop new ones to progress toward long-term goals. If objectives aren’t being met, we reflect on why and problem solve from there. SMART goals help therapy stay on track, and the client and therapist have a good sense of how things are going.
10. How should a therapy-goer prepare for a CBT session? What type of work is entailed?
You can start CBT wherever you are. Often it’s hard to identify what’s wrong or what you want to achieve in therapy. You don’t need to know the answers to these questions to begin, but your therapist will probably ask what you hope to gain from treatment. If the first step in therapy is figuring out what that is, it’s 100% okay. A CBT therapist can help you better clarify what you might want to work toward.
Once the therapeutic process begins, clients usually benefit most when they are engaged during and between sessions. The best way to make progress is to implement your therapeutic gains into everyday life. A therapy session is usually 45 minutes, so what you do with the other 10035 minutes of the week counts for a lot!
11. What is your favorite thing about CBT?
I love that my clients gain a healthier mindset to take with them beyond therapy. They have skills, tools, and takeaways that they can apply to any problem they’re faced with down the road.
Since CBT is goal-oriented, it’s great to rejoice with my clients in the progress they make. I also get satisfaction in supporting and helping my clients get back on track when they’re not making the progress they want.
Backsliding is normal in any form of therapy, so I love using those experiences as an opportunity to learn about adaptability and resilience. These are lesson my clients can use to their benefit the next time the road gets rocky.
12. What advice might you give to a therapy-seeker wondering if CBT is right for them?
If you’re interested CBT, I recommend researching a well-trained therapist with whom you think you could feel comfortable with and set up a consultation.
Most therapists, including myself, offer a free consultation for anyone curious about working together.
It’s important to work with someone who engages in professional training and support, but the therapeutic relationship is just as important, which is why taking the time to speak over the phone first can help you decide.
According to research done by APA’s Society of Clinical Psychology, “the therapy relationship accounts for why clients improve (or fail to improve) at least as much as the particular treatment method.”
Want to know if CBT is right for you or if we’re a good fit? Book a free consultation with me to learn more.
JULIA BAUM OCTOBER 15, 2018
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
Summer dry spell? A freelancer's survival guide
It’s now the middle of August, and in NYC that means beach weekends are numbered, it’s more humid than ever, and although it’s raining as I write this, freelance work is running dry for many creative professionals, particularly freelancers.
It’s now the middle of August, and in NYC that means beach weekends are numbered, it’s more humid than ever, and although it’s raining as I write this, freelance work is running dry for many creative professionals, particularly freelancers. It happens every year. Business slows down in late summer because so many clients are away on vacation. It’s just not a high season for many creatives, and it’s easy to let panic slip in. After all, it’s been slow for weeks and weeks, and we as humans tend to jump to the negative more often than not. Here are some tips to keep yourself sane when work slows down.
Don’t panic - Remember that you’ve been through tough times before and acknowledge that you’re resourceful and capable of getting through this one, too.
Take advantage - Things will pick up again. Enjoy your free time and the peace & quiet it brings because there were times when you would have practically killed for this time off. It’s here now, so savor it while you can. If this rain ever stops, get yourself to the beach or the park, take a long bike ride, have a picnic, read, meditate. Even if the rain doesn’t stop, do all the things.
Be proactive - Invest energy in developing skills and accomplishments for your CV, refresh your website, and make new promo materials to distribute. Create new personal work that you can leverage into more lucrative projects. Let your clients know you’re available for upcoming work. Make an effort to network with new and familiar people in your industry. You have time to take someone out for coffee. Do it! Every day this week! You don’t know what may transpire now or far down the line. Plant as many seeds for opportunities as you can.
Prepare yourself - Your clients will be back from vacation soon, and reaching out to you. Make sure your personal affairs are in order so that you’re ready to go when the time comes. Finish the spring cleaning you started back in May so that your home is a tranquil space to return to after the long days you’re about to have. Establish healthy sleep, eating, and exercise patterns now that will sustain you when things get busy again. Just because you can stay up until 2 am doesn’t mean it’s a good routine to get into if you want to hit the ground running.
Stay positive - This phrase is so cliché that it pains me even to say, but it’s essential. Assume things are going to work out and that this is a temporary dry spell, not a life sentence. Do not depress yourself with hopeless thinking because if you allow yourself to go down that road, you won't muster the motivation needed to take the steps I laid out above, and those are the things that will help you turn this around ASAP. Allowing your negative thoughts to take over will lead to a sense of hopelessness and complacency, and that’s not going to help you maximize your opportunities. Act in ways that demonstrate a positive outlook and the feelings and opportunities will follow.
In summary, I'm saying what Dr. Albert Ellis, the second most influential psychotherapist in modern history (1), used to tell his clients all the time: "Push Your Ass." The suggestions listed above take effort and willpower to achieve. Sometimes you have to push back hard against fear and negativity to come out on top. It’s not easy to cope with a slow summer, but I promise, you will get through it one way or another. It’s up to you how you’ll make this time count. Consistent effort over time will pay off, or to put it more poetically, take it from one of my favorite bands:
"Still always remembering
When the going gets tough
That the labor of our love
Will reward us soon enough."
- The Growlers ("Going Gets Tough")
If you’re seeking more support around work frustrations, I welcome you to contact me at julia@juliabaum.com.
Reference
1. http://www.washingtonpost.com/wp-dyn/content/article/2007/07/24/AR2007072402199.html?noredirect=on
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
New group - loneliness
Do you struggle with feelings of loneliness? Working with 100's of clients over the years, one thing I've noticed is that a surprising number of people struggle with loneliness, and sadly, many do it alone -- without realizing that so many people around them are suffering similarly in silence.
Do you struggle with feelings of loneliness? Working with 100's of clients over the years, one thing I've noticed is that a surprising number of people struggle with loneliness, and sadly, many do it alone -- without realizing that so many people around them are suffering similarly in silence. Whether you're going through a rough patch, just moved to the city, or haven't felt a part of something for a while, a support group with others who relate can help.
I'll be facilitating a support group to address loneliness this fall in collaboration with My Wellbeing. Connect with others who are experiencing similar feelings and move toward more meaningful connections, together.
Wednesdays 3-4p September 12-October 17
$40/session
216 E 14th St.
New York, NY 10003
Space is limited.
Email me at julia@juliabaum.com or alyssa@mywellbeing.us to apply or learn more.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
Are your emotions hurting your business?
I read an article the other day for business owners that frustrated me. It said that all emotions get in the way of running a successful business. As a CBT therapist, I can tell you, that sounds insane. I was annoyed that creative entrepreneurs are being told to damped their passion -- to squelch their feelings and live like robots.
I read an article the other day for business owners that frustrated me. It said that all emotions get in the way of running a successful business. As a CBT therapist, I can tell you, that sounds insane. I was annoyed that creative entrepreneurs are being told to damped their passion -- to squelch their feelings and live like robots. Have you ever worked with someone who’s lost their passion? It sucks! One of the last things I want is for my clients to try numbing out their feelings in an attempt to be more effective in business.
Humans are emotional beings by nature. Existing with feeling is part of what makes us people and not plants. Asking anyone to turn off that innate process is not only unrealistic but also unwise. We respond to our feelings through the actions we take. Having strong healthy feelings around your hopes and dreams fosters the strength and grit you need to work hard, overcome setbacks, and keep going. Remember that lackluster colleague? Are they doing anything exciting right now? Without emotion, we usually fall short of our potential to influence and lead others.
Not all emotions are helpful though. Some actually encourage backward tendencies, like wanting to give up, procrastinating, and avoiding responsibility. Unhealthy feelings also encourage unhelpful thinking: for example, when we feel overwhelmed, which is an unhealthy negative emotion, we tend to think in self-defeating ways -- “Everyone is going to think I’m a fraud. Maybe I should put off this launch; I’m too stressed right now. Maybe I’m not cut out for this.”
Knowing that feelings drive subsequent thoughts and behaviors, it’s wise to mindfully foster healthy, productive feelings that propel us to do our best work, maximize opportunities for success, and prevail over challenge. As a therapist, I would never encourage a business owner to leave emotions out of their work. I want my clients to handle the ups and downs of entrepreneurship with resilience and grace, not like a zombie.
Here’s proof that even negative feelings, if they’re healthy, can be helpful: my annoyance about that article prompted me to write this one, which I hope will inspire you to consider the types of emotions you feel and how they impact your business. If you think your emotions are getting in the way of your full potential, therapy might help. I welcome you to contact me for a free consultation.
JULIA BAUM JULY 16, 2018
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
Reduce your anxiety with CBT
There are some really nice, simple tips in this article on small ways to help yourself reduce anxiety.
There are some really nice, simple tips in this article on small ways to help yourself reduce anxiety. CBT is mentioned specifically as a technique, but many of the other suggestions are supported by CBT theory as well. While this article by The Mighty clearly states that it's not an attempt to offer a cure, the general approaches described have helped many people feel less anxious and I hope will help you, too.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
Concerned with self-esteem?
Clients often come to me with concerns related to self-esteem. The New Yorker offered some interesting food for thought today regarding the etymology of self-esteem as a concept in their video, Selfies, Millennials, and Narcissism.
Clients often come to me with concerns related to self-esteem. The New Yorker offered some interesting food for thought today regarding the etymology of self-esteem as a concept in their video, Selfies, Millennials, and Narcissism.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
Q&A with My Wellbeing
I recently spoke with My Wellbeing, a community for mental health advocacy in New York City, about my experience as a therapist in Brooklyn. With them, I shared what I love most about being a cognitive behavioral therapist (CBT), how my background as an artist impacts my style in the treatment room, and what I'm studying right now. To learn more about me, click (here) for the full interview.
I recently spoke with My Wellbeing, a community for mental health advocacy in New York City, about my experience as a therapist in Brooklyn. With them, I shared what I love most about being a cognitive behavioral therapist (CBT), how my background as an artist impacts my style in the treatment room, and what I'm studying right now. To learn more about me, click (here) for the full interview.
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
[Past] event: Breaking through writer's block
Join us for this collaborative and supportive workshop where you will learn the causes of writer’s block and what you can do about it now to stop staring at a blank page and get your ideas out there.
In collaboration with Walking in Other People's Shoes
Do you feel inspired to write but find yourself lost and unfocused when it’s time to put your ideas on paper? Have creative blocks made it hard to express your unique voice? Join us for this collaborative and supportive workshop where you will learn the causes of writer’s block and what you can do about it now to stop staring at a blank page and get your ideas out there. Other creative blocks will be addressed as well. We look forward to seeing you there!
January 25th, 2018
7–8:30 pm at New Women's Space
Get your tickets (here).
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."
10 Ways to tame your startup stress
Brooklyn-based entrepreneurs face tremendous challenges when bringing their innovative ideas to market.
Brooklyn-based entrepreneurs face tremendous challenges when bringing their innovative ideas to market. Stress in the work-place can contribute to physical and emotional pain and suffering when left untreated. Thankfully, you can learn life-long skills to better manage fear, anxiety, and stress so that you can thrive and your business can flourish. I was recently called upon to contribute to Leslie Alderman's article in The Bridge about this very common concern. Read the full story [here].
Julia Baum
Julia Baum is a cognitive behavior therapy (CBT) specialist licensed in New York and California. Her expertise is in helping entrepreneurs, creatives, and innovators overcome extreme stress, low self-confidence, productivity blocks, and procrastination to reach their highest potential. Julia integrates evidence-based psychotherapy with existential philosophy and mindfulness techniques to effectively treat anxiety, panic, and depression. Client's have described working with Julia as "calming," "challenging," and "rewarding."