Navigating the Waves of Anxiety
Written by Bianca Barratachea, M.S.
In the fast-paced and demanding world we live in, at some point, you have probably experienced anxiety. Perhaps you felt your heart race, sweaty palms, or even an upset stomach.
Many people experience anxiety these days; it's a complex emotion that can manifest in various forms and impact both our physical and mental health. Here, I will share a few of the complexities of anxiety, including its causes, impacts, and useful coping mechanisms that can be used to navigate it.
What is anxiety exactly?
Anxiety is a natural stress response, signaling our bodies to be alert and ready for action, which triggers feelings like nervousness, panic, and fear. When anxiety increases or becomes overwhelming, it can interfere with our daily lives. There are a few different types of anxiety disorders, such as generalized anxiety disorder (GAD), social anxiety, panic disorder, and more. Anxiety is a common human emotion that many of us have encountered at some point in our lives.
Okay, so what causes it?!
There are a multitude of factors, such as internal thought patterns, external stressors, and past traumatic experiences, that can cause anxiety. Stress at work, school, marital issues, financial difficulties, and other external circumstances can all contribute to anxiety. Internal factors, such as negative self-talk, perfectionism, or irrational fears, can also increase anxious feelings. Finally, traumatic experiences from childhood to adulthood can also contribute to anxiety and potentially alter our worldview.
The effects of anxiety:
In addition to its effects on the mind, anxiety can also have an impact on the body. A few symptoms could be headaches, exhaustion, muscle tension, and digestive problems. Prolonged anxiety has also been connected to a higher chance of serious illnesses, such as heart disease. Recognizing the connection between the body and mind can be essential for managing anxiety.
Useful coping mechanisms for coping with anxiety:
1. Mindfulness:
Mindfulness is something that I encourage my clients to practice when they are experiencing anxiety, stress, or are unable to focus. The practice of mindfulness involves directing all of one's attention toward the current moment, focusing on slowing down and allowing yourself to be fully present. Focus on your breathing and allow yourself to enjoy things like listening to the birds chirp, looking at the sunset, or, better yet, stopping and smelling the flowers! Mindfulness can be a helpful coping tool to help reduce worry and anxiety by focusing more attention on the present moment. The wonderful thing about mindfulness is that you can practice it anytime, anywhere. For example, you can practice it before bed, while showering, or while walking.
2. Breathing Techniques:
Deep breathing techniques can ease tension by soothing the nervous system when anxiety levels are elevated. Since deep breathing stimulates the parasympathetic nervous system, it may help you feel calmer. Square/box breathing is a breathing method that I suggest to my clients. You can apply this breathing method in a seated or lying down position.
3. Regular exercise:
I'm going to share my next coping strategy with you, which you may or may not find exciting: exercise! I understand that working out could be the last thing on your mind after an intense day. Exercise is beneficial and essential because it releases endorphins. Endorphins elevate mood and decrease anxiety. A natural way to reduce stress is to exercise. You can get your body moving by doing anything you enjoy, like dancing, going for a brisk walk, or running for ten or thirty minutes.
4. Worry time:
Yup, you read that correctly. Save your worries for worry time! Worry time is a strategy that entails setting aside a specific period during the day, say 10 or 30 minutes, to focus on worrying. By reducing the amount of time you spend worrying, practicing using worry time makes you more present and can also help you be more productive.
One last helpful tip….
Remember, seeking help is a courageous step, and there is a wealth of resources and support available to guide you through the waves of anxiety. Anxiety can be overwhelming and quite confusing, but we do not have to experience these normal but challenging feelings alone. You’re only human and you’re doing the best you can. If you find yourself feeling anxious, experiment with these coping techniques to determine which ones suit you the best! You can also contact us to learn more about the benefits of anxiety therapy.