Understanding and Responding to Anxiety
Our ability to be alert and responsive to potential threats is a core aspect of our human survival. Anxiety is a natural response that helps many of us navigate the challenges of life. We may encounter anxiety in areas such as our workplace, relationships, time management, finances, and environment.
However, when anxiety begins to become an all too familiar companion and overshadows our daily experiences, it can create a storm of negative impacts on our mental health. The symptoms of anxiety can create significant distress, often impacting our daily functioning in social, home, and work environments.
Although there are many different forms of anxiety, here are a few key indicators:
Excessive worrying
Difficulty soothing or controlling the worrying
Restlessness
Difficulty concentrating
Irritability
Difficulty falling asleep or staying asleep
Fatigue
Persistent muscle tension
Managing anxiety can look different for everyone. In my own therapy practice,, I examine the client’s relationships, environments, patterns, and the larger system they are part of. I enjoy providing clients with the tools they can use outside our session to be successful, while continuing to provide an environment they can freely explore their inner world in.
Here are some tips that you may find helpful in responding to your anxiety:
Acknowledge and Accept: Recognize that you are experiencing anxiety, often when we fight the anxiety that is when we may find the feeling escalates. Accepting that the feeling is present is validating in responding to your feelings.
Attempt to Identify the Source of the Anxiety: “I am feeling ______ because of ______”. This can be hard for some and often supported by speaking with a therapist.
Is There a Threat?: Determine if you are safe. It can often feel that there is impending danger.
Practice Self-Compassion: Anxiety is not a reflection of a short-coming of yourself. In fact, it shows how hard you are working to survive. Practice reminding yourself that you are valuable and deserving of peace, and that you can succeed and overcome even with anxiety.
3 Things, 3 Sounds, 3 Body Parts: Identify three objects around you. Identify three sounds nearby. Move three body parts or touch three objects. Other movement supported interventions include exercises such as walking, yoga, and stretching.
Guided Meditation: YouTube offers several wonderful guided meditations to relieve feelings of anxiety. There are also several guided yoga and stretching videos targeted at relieving anxiety. This is a wonderful and free resource.
Speak with a professional therapist or counselor: Psychologytoday.com offers a directory of anxiety based therapists.
Identify the Supports in Your Life: It is important to identify who in your life is a safe person you can openly share your experiences with. Consider who you feel most comfortable with.
Medication: In some cases, medication can be helpful. Speak with a licensed medical provider to inquire further.
Remember, anxiety is a common struggle for many of us. If you are considering therapy for anxiety, it is important to find a therapist who you connect well with. Sometimes it may take meeting more than one therapist to find the right match and that is okay.
American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). https://doi.org/10.1176/appi.books.9780890425787
Disclaimer:
The information provided in this blog post is intended for general informational purposes only. It is not a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding a mental health condition.
If you are experiencing a mental health emergency or crisis, please contact your local emergency services immediately or go to the nearest emergency room.
