October 4, 2024
Teacher learns about herself and how to live with anxiety
A lifelong educator seeks behavioral health care to manage repetitive worries, and masters mental wellness in the process.
Virginia Heerema displays her prized tulips, a symbol of her Dutch culture.
When it comes to learning how to manage anxiety, many people would benefit by walking in Virginia Heerema’s shoes.
Heerema, a Kaiser Permanente member since 1970, sought behavioral health intervention for anxiety she was feeling about her impending retirement. After 36 years of teaching middle and high school English, she was facing daunting life changes. Now, the Thousand Oaks, California, resident copes with anxiety by using drug-free techniques that she learned during psychotherapy sessions at Kaiser Permanente Woodland Hills Medical Center.
Paired with a well-matched therapist, Heerema developed a trusting relationship in a safe environment. She felt comfortable discussing everything from her conservative Dutch Calvinist background to the strict rules of her upbringing, to her mother’s mental health struggles and resulting prescription drug dependency.
“I learned not only to better understand and appreciate my mother’s struggles but also to love her more dearly,” Heerema said.
On a trip to a Dutch village, Heerema steps into a pair of oversized clogs.
Patient and therapist find an approach that works — together
For her behavioral health intervention, Heerema wanted to avoid medication. Megan Johnson, MD, a psychiatrist at Woodland Hills Medical Center, listened carefully and agreed.
“Patients need to choose techniques that work for them. There are medications to treat anxiety, and some can be effective,” said Dr. Johnson.
“However, older adults are more susceptible to the side effects that medications can cause, and many of them are interested in keeping their medication list as simple as possible.”
Treating anxiety and depression without medication
Dr. Johnson noted that older adults are quite capable of learning “new tricks” and techniques to manage depression and anxiety.
- Cognitive techniques are learned ways to understand our feelings and recognize when recurrent worries are leading to anxiety.
- Behavioral techniques — including recreational activities and deep-breathing exercises — can relax the body and override the fight-or-flight responses to unpleasant thoughts. Patients undergoing psychotherapy can document their negative feelings and discuss them during therapy. “They can step back from the immediate experience and look at it as something we’re going to work on together,” said Dr. Johnson.
- Psychotherapy works well for many patients, even those who take just a few sessions. According to Dr. Johnson’s original research into the value of psychotherapy in treating depression, findings showed a benefit among those who had brief telephone appointments with psychotherapists. Group and online therapy are also increasingly popular options.
From therapy to volunteering
During the longer course of Heerema’s therapy, she was introduced to a variety of helpful techniques to deal with her anxiety: learning breathing exercises and relaxation responses, connecting physical pain to emotional issues, interrupting ruminating thought patterns, getting physical exercise, and exploring meaningful, inclusive ways to apply her faith-based beliefs.
These techniques resulted in deeper insights and progress in her care. Heerema adds, “Because my life was richly enhanced by my therapist's skills in attentive listening and sensitive, helpful responses, I was inspired to volunteer in hospice and for other programs."
Dr. Johnson notes that members may self-refer for behavioral health appointments, and do not need a psychiatry evaluation to do so. Learn more about mental health and wellness care at Kaiser Permanente.
