Managing Anxiety

Because every person is different, every person experiences anxiety differently. Some people mimic anxiety from their elders and family of origin, some are genetically more predisposed due to their organic chemistry, some suffer anxiety as a result of traumatic experiences. Anxiety affects everyone … it’s just that some people are aware and some are not. And those who are aware have the advantage of taking action to manage their distressing symptoms.

Symptoms of anxiety can range from increased heart rate, heart palpitations, sweating, light-headedness, stomach aches, issues with digestion, interruptions in sleep, and other physiological body pains. And those symptoms are just the typical ones that are most commonly experienced. Remember, everyone is different. So every person may experience anxiety differently.

Understanding what causes anxiety and being able to identify the activating events that precede the symptoms are key in being able to contain the anxiety to achieve a feeling of centeredness and presence back into the moment. Anxiety has a way of taking us out of what is happening now … so the goal in anxiety management is to redirect yourself mentally, emotionally, and physically, back to the present moment.

If you suffer from anxiety and wish to learn ways to manage the anxiety, working with a mental health professional may be beneficial, so that you can receive help identifying the underlying causes of the anxiety and swiftly move into solutions to decrease and ideally defeat the intensity of those challenging moments. Learning ways to create structure in your life may also be pivotal in helping you manage any suffering you’re experiencing.

If you or someone you know is ready to learn ways to regulate symptoms of anxiety, please reach out so we can collaborate and create an action plan that best fits your needs. And see below for a few tips that might offer you some relief in the meantime.

7 Ways to Manage Anxiety

1. Deep Breathing Using the 4-7-8 Method | Inhale for 4 seconds, hold breath for 7 seconds, exhale for 8 seconds. Try this if you’re having trouble sleeping or any time of day to get grounded into the present moment.

2. Physical Activity | Any form of physical movement can help you in moments of distress … going for a quick walk, taking an exercise class, planting some flowers, or even just dancing to your favorite tunes.

3. Art | If you like to create, try drawing, coloring, painting … you don’t have to be a pro! Just take action and tap into your creative side.

4. Music | Whether you’re a musician or just a music lover, write a song, play an instrument, or listen to a favored uplifting song to help you get back to now.

5. Pets | If you’re an animal lover and have a pet, take some time to play, pet, or groom your animal. If you love animals, but can’t have any, consider volunteering one day a week at a pet shelter or pet rescue.

6. Phone a Friend | Reaching out to significant others for support is critical. If you don’t feel you have a close network or anyone you can really talk to, consider attending a support group or a 12-Step meeting focused on relationships (Alanon or CODA), to assist you with connecting with others.

7. Schedule a Therapy Session to Understand What is Activating Your Anxiety | Always a good idea!

Be Well,

Anahita