What exactly is anxiety and what do I do about it?
Effective Anxiety Treatment for Adults: Help in Alabama, Idaho, and Florida
Anxiety affects many of us but often gets brushed under the rug because it’s so common. It's totally normal to feel anxious from time to time, but when it starts impacting your life, it's important to understand what's going on and how to handle it.
So, What's the Deal with Anxiety?
Think of anxiety as your brain's way of trying to protect you. It's like having a little alarm system inside you that goes off when it senses danger. But sometimes, that alarm system gets a bit too sensitive, and it starts going off even when there's no real danger around. This anxiety system was an incredibly useful and important tool evolutionarily to keep us safe from all kinds of dangers, but when that system is in overdrive it can be more problematic than it is helpful.
What Does Anxiety Feel Like?
Anxiety can feel different for everyone, but there are some common signs to look out for. You might feel jittery, have a racing heart, or find it hard to catch your breath. Your mind might be racing a mile a minute, making it tough to focus on anything else. Sometimes it even just thinking that same thoughts over and over without being able to move on. Stomach butterflies, muscle tension and even headaches can be the body’s way of expressing anxiety too.
What Triggers Anxiety?
Anything and everything, really! It could be a big presentation at work, an upcoming social event, or even just thinking about all the things on your to-do list. Sometimes, it's hard to pinpoint exactly what's causing your anxiety, and that's okay too.
How Can You Cope?
Alright, let's get down to the good stuff – coping strategies! Here are a few tricks to help calm those anxious feelings:
Take a Deep Breath: Seriously, it works wonders. Close your eyes, take a deep breath in through your nose, and then slowly exhale through your mouth. Repeat as needed until you start feeling a bit calmer.
Some people find it helpful to do 4x4 breathing - breath in for four counts, hold for four counts, exhale for four counts, and then hold for four more counts.
Other people love double breathing, breath in for 3 counts and out for six counts. Having a longer exhale tells your body you are safe and can relax. Pretty cool!
Ground Yourself: When your mind starts racing, try grounding yourself by focusing on your senses. Take a moment to really notice what's around you – the colors, the sounds, the smells. Noticing the way your bum feels in the chair, the sensation of your clothing on your skin, the smell of the grass can all help bring you back to the present moment and out of the anxiety that’s stressing you out.
Practice Mindfulness: It's all about being present in the moment and not getting caught up in your thoughts. You can try meditation, yoga, or even just taking a mindful walk around the block. Many times just noticing that you’re feeling anxious but also that you’re safe can be a mindful way to center into reality and release some of the excess energy.
Take Care of Yourself: Self-care isn't just bubble baths and face masks (although those are great too!). It's about taking care of your body and mind. Make sure you're getting enough sleep, eating well, and taking breaks when you need them. There’s no “right way” to take care of yourself. Noticing how you’re feeling and asking “what might feel good to me right now?” is a powerful acknowledgement of your importance and right to feel good. You should totally try it!
Reach Out for Support: You don't have to go through this alone. Talk to a friend, family member, or therapist about what you're going through. Sometimes, just talking about it can make a world of difference. If you feel like you’ve tried the coping skills above and still aren’t seeing much progress, a discussion about medication options to help manage or even prevent anxiety is totally reasonable.
You've Got This!
Anxiety can be tough to deal with, but remember – you're stronger than you think and you’re not alone. You've got a whole toolbox of coping strategies at your disposal, and you're not afraid to use them! So take a deep breath, give yourself a pep talk, and know that you're not alone in this journey.
If you're in Alabama, Idaho, or Florida and need professional support for anxiety treatment, our telepsychiatry practice is here to help. Reach out to us for personalized guidance and support tailored to your needs. You deserve to feel better, and we're here to support you every step of the way.
Stay strong, and remember that you are capable of living a life filled with joy and fulfillment even with anxiety.
