Screen Dependency & Anxiety Therapy in Seattle & Across WA
From digital distraction to present peace: find calm beyond the scroll.
Has your phone become both your comfort and your cage? Are you constantly checking devices but feeling more anxious after each scroll?
Our devices promise connection and comfort, yet often leave us feeling more worried and on edge than before.
Maybe you are…
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What starts as a quick check turns into an hour of scrolling. You feel a brief moment of relief when you look at your notifications, but soon the worry creeps back—sometimes even stronger than before. The only thing that helps is checking again... and again. You know this isn't helping, but when that knot forms in your stomach, reaching for your phone feels like the only way to make it stop, even if just for a moment.
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Your battery dies, you forget your phone at home, or you're in a no-service area—and suddenly your heart races. What if someone needs you? What if something important happens and you miss it? What if there's an emergency? The thought of being unreachable or uninformed creates a constant background worry that's hard to shake. Even the idea of turning off notifications makes you uncomfortable in ways you can't quite explain.
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Whether it's social media scrolling, losing hours in video games, watching countless videos, or seeking out adult content—your screen use tends to increase when you're feeling on edge. What begins as a way to distract from uncomfortable feelings becomes a pattern that's hard to break. You notice that rather than truly calming your anxiety, these digital escapes often leave you feeling more disconnected and tense afterward. Yet when those anxious feelings return, you find yourself reaching for the same digital relief, creating a cycle that's difficult to interrupt.
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When conversations feel uncomfortable or silence stretches too long, your phone becomes your instant escape. It gives you something to do with your hands and eyes, a reason not to engage when social interaction feels overwhelming. The problem is, the more you use this escape, the harder genuine connection becomes. Each event becomes a cycle of checking your phone, feeling disconnected from those around you, then checking again because you feel awkward.
Finding yourself caught between screens and worry doesn't mean you're doing something wrong.
It may feel uncomfortable at first, but together we can create new patterns that bring genuine calm instead of digital distraction.
MY APPROACH
Let's slow down and tune into what your anxiety might be trying to tell you instead of silencing it with screens.
We'll explore what happens in those moments right before you reach for your devices: "What physical sensations are you noticing? What thoughts are racing through your mind?" You'll start to recognize patterns—maybe how checking emails temporarily distracts you from chest tightness but actually keeps your nervous system on high alert, or how scrolling social media momentarily soothes your social anxiety but ultimately makes you feel more isolated.
I won't ask you to suddenly disconnect or judge your coping strategies. We'll approach this with genuine curiosity, not criticism—understanding why these patterns developed and finding gentler ways to meet your need for safety and calm.
Together, we'll help you notice what's happening in your body and mind when anxiety rises. As you build this awareness, you'll discover what truly matters to you beyond the momentary relief of digital distraction. You'll develop more flexibility in how you respond to worry—building skills to pause, notice what's happening, and choose actions that better align with your values. As our work progresses, people often tell me they're finding it easier to stay present in conversations, feeling more comfortable with uncertainty, and discovering that the world feels less threatening when they're not constantly absorbing everyone else's emergencies. This isn't about becoming perfectly calm—it's about developing a more balanced relationship with both your worries and your technology.
Imagine a life where…
Noticing anxious feelings arise and having multiple ways to respond besides checking your phone
Being present in social situations without needing your device as a security blanket
Your nervous system having a chance to truly settle, no longer constantly activated by notifications and information overload
Finding comfort in uncertainty, knowing you don't need to check the news or your messages to feel secure
Distinguishing between your own worries and those you've absorbed from your digital world
Your relationship with worry and screens can transform. Genuine calm isn't as far away as it might feel.
Let's explore the patterns beneath the surface & create room for the presence and peace you deserve.
Frequently asked questions
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For many people, these two issues feed into each other in a cycle that's difficult to break alone. When anxiety rises, screens offer a quick escape or distraction from uncomfortable feelings. The problem is that over time, this digital distraction often increases overall anxiety rather than truly resolving it. Many anxiety-provoking habits—constantly checking for threats, seeking reassurance, avoiding uncomfortable situations—can be easily facilitated by our devices, creating patterns that temporarily soothe but ultimately strengthen anxiety.
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We'll explore what's really happening in those moments when worry drives you toward your devices. Together, we'll understand the specific ways your anxiety and screen use feed into each other, creating patterns that may temporarily soothe but ultimately amplify your worries. We'll develop more effective ways to respond to anxious thoughts and sensations that don't rely on digital distraction. You'll learn to recognize when you're using screens to avoid discomfort and discover more sustainable paths to genuine calm.
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The first step is a quick 15-minute call to chat about what's going on for you and see if we click. If it feels like a good match, we'll set up our first session to explore your experiences with anxiety and screen use in more depth. From there, we'll develop an approach tailored to your specific challenges and needs. Even small shifts in how you relate to both worry and technology can create meaningful changes in how present and peaceful you feel in your daily life.