Let’s talk about anxiety. First, let’s define anxiety: the excessive worry and living in a state of fear that interrupts your daily living. Being nervous can refer to feeling unsettled or worried about a particular situation and it passes. Anxious producing stimuli can really be anything and come from anywhere. The point is that it affects your quality of life. So, many people today live in a state of anxiety. Needless to say, anxiety has many dangerous effects on the individual: psychologically and physically. Although it may some people struggle with anxiety for a long period of time, the key is learning to recognize the warning signs of your anxiety, manage the anxiety and find ways to self-soothe. Realistically, it may be a way of life for those who struggle with an anxiety disorder. However, there are practical tools I want to share to that may help ease the anxiety from day to day. As always, these suggestions will not replace a good solid therapy session. It’s extremely healing and beneficial to develop a personalized plan for taking care of yourself. With that said, here are my tips to help ease anxiety.
1. Connect to your breath. Pay attention to how you breathe and take ake deliberate slow, deep breaths, and feel the tension begin to subside.
2. Take some time to journal and clear the clutter in your head. I recommend carrying a small notebook with you so you can quickly write things down or using your phone’s note app. It can be very cathartic to write out what thoughts are plaguing in your mind.
3. Identify your cognitive mind-trap and being to challenge the trap. What’s a mind trap? They are faulty ways of thinking that have developed in time and literally traps us into negative thinking patterns. In order to get out of the trap, a person has to cognitively challenge that mind-trap. This is an easy guide to get you started.
4. Establish a self-care practice. I have written about this in the past. But, here is my most recent post.
5. Acknowledge how you are feeling. You don’t have to do anything at that moment. Simply acknowledging how you feel and sharing in that with someone can work wonders. Take a minute (or 10!) to take control of your feelings and your thoughts. Then assess the situations, and think through different options.
6. Anxiety is exhausting and you may not have the energy to be around those who drain your energy. It’s okay to establish some boundaries. If you are a parent, you may not be able to get away from your children but this is a great time to ask for help and find even an hour of alone time.
7. Therapy works wonders on learning how to best identify your triggers, what actually soothes your anxiety, and create a lifestyle change that incorporates a complete wellness mindset.
In summary, anxiety can be debilitating but there is hope! If you are struggling with anxiety please visit Psychology Today and connect with a therapist. If you live in the state of Pennsylvania and are interested in working with me please feel free to contact me.