5 Steps to Managing Anxiety
Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure (taken from the Encyclopedia of Psychology). While we all feel anxiety at times, you may be one in which it is significant enough to cause impairment in important areas of your life, including your relationships, employment or school, and health. Fortunately, there are steps you can take to minimize or alleviate anxiety symptoms. These do take commitment and practice; so the "pre-step" to dealing with this issue is to tell yourself you are worth feeling better.
1. Breathe. The first and best anti-anxiety medication is oxygen. When your anxiety increases your breathing often becomes shallow as your body believes it is in danger. Breathing deeply brings oxygen to the brain and helps convince your body you are safe. Practice deep breathing daily so it becomes an easily accessible tool when anxiety strikes.
One way to ensure you get the most benefit possible from breathing when anxious is to exhale longer than you inhale. Another idea is to imagine a balloon behind your belly button. When you breathe in picture the balloon expanding and as you exhale picture it deflating. Sometimes it helps to do this in conjunction with self-talk, for example, as you breathe in say “inhale calm” and as you breathe out “exhale anxiety.”
2. Identify thoughts. Note the thoughts that cause anxiety and practice gently addressing and/or refuting them. I suggest doing so in three ways: compassionate talk, examining the evidence and/or nonjudgmental curiosity. For example “They don’t like me” could be reframed compassionately, “I feel that way right now, but I am likeable, I am ok”; examining the evidence, “I can’t read their minds. And just yesterday, they invited me to join them. So I might be just sensitive today. I can check it out if I need to”; and nonjudgmental curiosity, “I wonder why I feel this way around them?”.
3. Know your triggers. Identify those situations, people, and places that create or exacerbate your anxiety. Have a plan ahead of time if you know you need to be involved in an anxiety producing situation. If possible, include support people, compassionate self-talk, and an “escape plan”. Part of self-care may be you choosing to leave a situation. If you have identified a trigger and it is one you can avoid without causing negative effects on your life, career, or relationships, do it. You do not need to put yourself in situations that cause pain. This is self-care and wisdom, not weakness.
4. Seek help. Counseling can be helpful in learning tools and skills to deal effectively with anxiety. However, support groups, supportive friends and family, pastors or other faith leaders, and even on-line support groups can be beneficial in assisting you as you deal with this issue.
5. Resources. Utilize the free and accessible resources available through the internet, apps or in books. Here are some suggestions to get you started.
a. http://www.developgoodhabits.com/stress-anxiety-books/
This article lists some excellent books on dealing with anxiety, including education, workbooks, and autobiographies.
This website was created by doctors at the UCLA Anxiety Disorders Research Center, and offers education, research-based news, practical tips on dealing with anxiety issues, and community resources.
c. http://www.anxietysocialnet.com/
This website is a free on-line community for individuals who live with anxiety issues.
d. MyCalmBeat
This is a free app found on iphones and androids designed to help you manage stress through intentional practice of slow, deep breathing.