Anxiety management techniques -
The simple rule — manage the body — must remain a first priority throughout treatment for anxiety. Ellie had a major relapse when she let go of routine self-care. Therapists who remember that humans have bodies as well as minds are much likelier to inquire routinely about ongoing self-care, including sleep and exercise.
Pregnancy, postpartum changes, hysterectomy, and interruptions in cycles may contribute to anxiety. The slow process of menopause, which may begin over a wide range of ages, is another factor to consider. Shifts in thyroid function also contribute to shifts in anxiety.
They can occur at any age, and predominate in female clients. Therapists need to be particularly alert to what might be going on in the body when a client who was previously doing well starts having trouble.
Ellie and I next reviewed her use of diaphragmatic breathing to ward off the panic. Now, not only did she suffer again from panic, but she thought it was too powerful to be relieved merely by breathing deeply.
The biggest block to making breathing truly helpful is the time it takes to practice it until it becomes an ingrained habit. This will eventually help them associate breathing with all of their surroundings and activities.
Ellie needed a review session in breathing to help her get back on track. A slight chill or a momentary flutter in her stomach was all she needed to start hyperventilating in fear that panic was on its way, which, of course, brought it on.
She needed to stop the catastrophic thinking and divert her attention away from her body. She felt controlled by her body, which required her to be on the lookout for signs of panic. But, in fact, by changing her focus, she could diminish the likelihood of another panic attack.
This gives them an internal locus of control, showing them, as Ellie learned, that when they can ignore physical sensations, they can stop making the catastrophic interpretations that actually bring on panic or worry.
Many clients with generalized anxiety disorder GAD experience high levels of tension that are physically uncomfortable and compel them to search frantically for the reasons behind their anxiety.
And even if their tension does stem from psychological or neurobiological causes, there are ways to eliminate the symptoms of chronic worry before addressing those dimensions.
The following methods are most helpful for diminishing chronic tension. An executive who had a lot of irons in the fire, she had no shortage of projects that needed her supervision. On any day, she could worry about whether a report had been correct, or projected figures were accurate, or a contract would generate income for her firm.
This feeling of dread and tension, experienced by most GAD clients, actually comprises a state of low-grade fear, which can also cause other physical symptoms, like headache, temporo-mandibular joint TMJ pain, and ulcers.
Few realize that the feeling of dread is just the emotional manifestation of physical tension. Early in treatment, GAD clients learn progressive muscle relaxation to get relief.
I always teach them how to cue up relaxation several times throughout the day by drawing a breath and remembering how they feel at the end of the relaxation exercise.
We usually pair that deeply relaxed state with a color, image, and word to strengthen associations with muscle relaxation and make it easier to cue the sensation at will. We then use that ability to relax to counteract the voice of worry. Clients must first learn that worry is a habit with a neurobiological underpinning.
Colleen smiled with recognition when I said that, when she was in this state, it was as though her brain had gone into radar mode, scanning her horizons for problems to defend against. I asked her to pay attention to the order of events, and she quickly recognized that the dread occurred before she consciously had a worry.
I often find that clients with GAD have an undetected fear of being angry. Bob was a case in point. He had such a tight grin that his smile was nearly a grimace, and his headaches, tight face muscles, and chronic TMJ problems all suggested he was biting back words that could get him into trouble.
As with other anxious clients, the acute anxiety was compelling enough to command the therapy time, and it would have been possible to ignore the anger connection. When a client fears anger because of past experience—when she remembers the terrifying rage of a parent, or was severely condemned for showing any anger herself—the very feeling of anger, even though it remains unconscious, can produce anxiety.
The technique is simple. They may destroy the list or bring it in for discussion, but I ask them to at least tell me their reactions to writing this list. Without fail, this exercise has helped some of my anxious clients begin to get insight into the connection between their anger and their anxiety, which opens the door to deeper levels of psychotherapy that can resolve long-standing anger issues.
Laughing is a great way to increase good feelings and discharge tension. Everything becomes a potential problem, rather than a way to feel joy or delight. Margaret was a witty woman, whose humor was self-deprecating. When I asked her to make a list of what she did for fun, she was stymied.
Other than having a drink with friends after work, her list of enjoyable activities was almost nonexistent. She agreed, and noticed that she felt more relaxed after being with them for an afternoon. When I saw her next, she seemed transformed.
It was fun! But Margaret needed to rediscover what she liked after years of ignoring pleasure. For a time, our therapy goal was simply to relearn what she had fun doing.
But once they actually find themselves laughing and enjoying themselves, they become less tightly wired, less dogged, and more carefree. Worries predominate in social phobia, GAD, and other kinds of anxiety, and continual rumination can create nausea and tension, destroying every good thing in life.
What clients usually worry about—often ordinary, day-to-day concerns—is less important than the omnipresence of the worry. Their brains keep the worry humming along in the background, generating tension or sick feelings, destroying concentration, and diminishing the capacity to pay attention to the good things in life.
Nor can ruminators ever get enough reassurance to stop worrying altogether. If a ruminating brain is like an engine stuck in gear and overheating, then slowing or stopping it gives it a chance to cool off.
The following methods are the most effective in eliminating rumination. A mile-a-minute super salesman with remarkable drive, he had a capacity to fret that could wear out a less energetic person. His mind traveled from one possible problem to another like a pinball that never comes to rest.
In therapy, he had a hard time focusing on just one issue at a time; one worry just reminded him of another and another after that.
Before addressing the psychological underpinnings of worry in his life, we needed to find a way for Peter to cool down his brain and halt the steady flow of rumination for a while. I ask the client to sit quietly with eyes closed and focus on an image of an open container ready to receive every issue on his or her mind.
Once the jar is on the shelf, the client invites into the space left in her mind whatever is the most important current thought or feeling. At night, right before sleep, the client is asked to invite a peaceful thought to focus on while drifting off.
I tell them that they must do it every time they catch themselves ruminating, even if it is 1, times a day or more! Darla is a good example.
She was a self-described worrywart before she got cancer, but after her diagnosis, her anxiety zoomed out of control. Breath control can stimulate a biological response.
One example of a quick and easy breathing exercise is to simply inhale as you count to four. Then, exhale as you count to eight. Repeat this pattern for a few minutes. You should notice your mind grow calmer and your physical tension ease. A study found that cyclic sighing can be especially helpful in reducing anxiety and improving mood.
To perform a cyclic sigh:. Sometimes, taking the time to challenge anxious thoughts can help you gain perspective on a situation, reducing your worries and fears.
Notice when a negative thought or unhelpful thought crosses your mind. Look for evidence that supports your thought. Has your boss threatened to fire you in the past for similar issues? Have any of your coworkers been fired for similar things? Look for evidence that your fears are misplaced.
Perhaps your boss has recently complimented your work ethic or emphasized that the project can be delayed. Replace that negative thought with a more positive or neutral one.
She will understand the reason for the delay and values me as an employee. Take a proactive approach. If you believe your fears are backed by evidence for example, your boss has warned you that this deadline is important , look for a proactive solution.
For example, you could have a conversation with your boss about extending the deadline or getting some extra support from coworkers.
This is more productive than simply obsessing over the issue on your own. For each negative or anxious thought you experience, make notes on paper or on your phone to help you work through the reframing process. However, isolating yourself can actually make your anxiety worse.
Reaching out to someone you love or trust can calm your nerves. A good listener will give you space to verbalize your fears without judging you.
They may also be able to offer feedback that gives you a more realistic perspective on a situation, or help you brainstorm solutions.
Build a reliable support system. If your current social support is lacking, you can always forge new connections. Limit your interactions with people who add to your anxiety.
Even loved ones with good intentions can contribute to your anxiety. You may have a pessimistic friend who rarely looks on the bright side, for example, or an argumentative coworker who feeds rather than eases your anxiety. Spend less time with these types of people, especially when you're already feeling overwhelmed.
Practice setting boundaries if necessary. Certain choices you make in your daily life can contribute to your stress levels and make it harder to regulate your emotions.
The following tips may not serve as in-the-moment solutions to anxiety, but in the long run they can make it easier to keep a clear head and cope with anxious feelings:.
Improve how well you sleep. Not getting enough quality sleep at night can add to your anxiety during the day. Avoid substances that increase anxiety.
Perhaps you rely on plenty of caffeine to stay energized throughout the day. Or maybe you turn to nicotine or alcohol to ease your nerves. Although they may seem helpful in the moment, these substances can disrupt your sleep and increase stress and anxiety in the long run.
Practice relaxation techniques. Experiment with different relaxation techniques , such as yoga, tai chi, progressive muscle relaxation, and visualization exercises. Once you find a technique that works for you, add it to your daily routine to manage your stress and anxiety levels.
The self-help coping strategies detailed above can be beneficial for most people. However, if you still find yourself struggling with intense anxiety that interferes with your work, relationships, and overall well-being, it may be time to seek professional help.
Your primary care physician can help determine if your anxiety symptoms are linked to factors such as an underlying medical condition, prescription drugs, or over-the-counter medications.
A mental health professional, such as a therapist or psychiatrist, can diagnose an anxiety disorder and recommend a treatment plan. Drugs such as benzodiazepines and SSRI antidepressants can help with anxiety. In-person or online therapy sessions may involve cognitive behavioral therapy CBT for anxiety, exposure therapy, or another therapeutic approach.
Remember: You are not your anxiety. Through a combination of self-help practices and professional intervention, you can learn to ease anxiety and escape your fears and worries.
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Copy Link Link copied! Download PDF. By Sheldon Reid. Coping with anxiety tip 1: Identify your triggers to predict anxiety Tip 2: Get active to burn off tension Tip 3: Use your senses to stay present in the moment Tip 4: Take a mindful approach to anxiety Tip 5: Make time for meditation Tip 6: Control your breathing to ease tension Tip 7: Challenge and reframe negative thoughts Tip 8: Reach out to others for anxiety relief Tip 9: Adopt habits that relieve stress and anxiety Tip Know when to seek professional help.
They might be in a car accident. My mind might go blank. Coping with anxiety tip 1: Identify your triggers to predict anxiety Although anxiety is very common, the types of situations that can kickstart your worries can vary wildly from person to person.
Some common anxiety triggers include: Meeting new people and initiating conversation. Performing well at school or work. Being alone. Managing your finances. Thinking about illnesses or accidents.
Confronting other people, including friends and family members. Trying new things and making mistakes. Know your physical signs of anxiety In addition to your triggers, consider how anxiety and stress show up in your body. Check in with your gut. Anxiety can often show up as nausea or a cramped feeling in your stomach.
Or you may completely lose your appetite. Look for muscle tension in different parts of your body. Anxiety can often manifest in the form of a clenched jaw, stiff shoulders, or an aching neck. Pay attention to your breathing. You may notice your breathing becomes shallow when anxiety builds.
Or you may hold your breath as you become tense. As an exercise, write down your: Anxiety triggers. When and where you tend to feel anxious. Physical symptoms. How anxiety feels in your body. Unhealthy coping mechanisms.
Any unhealthy or unhelpful ways you try to deal with anxiety. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.
Take Assessment HelpGuide is user supported. Learn more. More Information Helpful links. Anxiety self-help guide - More strategies to reduce anxiety on your own.
NHS Inform Breathing Exercises - Step-by-step guide to different breathing exercises. Berkeley University Health Services Anxiety and Stress Disorders - Special health report from Harvard Medical School.
Harvard Health Publishing. Anxiety Disorders. In Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association. Anxiety self-help guide NHS inform. Retrieved May 31, , from. Balban, M. Brief structured respiration practices enhance mood and reduce physiological arousal.
Cell Reports Medicine, 4 1 , Ben Simon, E. Overanxious and underslept. Nature Human Behaviour, 4 1 , — Boudarene, M.
Brewer, J. Unwinding Anxiety. Penguin Publishing Group.
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