Anxiety is a unique mental health symptom because it is something that in some way affects everyone. Yes, everyone! Anxiety does not care who you are; it can have its effect on you. Anxiety can strike at a variety of times. Many people may recognize some of the physical symptoms before they are mentally aware that they are anxious. Learning to recognize the warning signs of anxiety can help us find relief before anxiety spirals out of control.
I previously worked with a young woman who was highly ambitious, extremely successful in school, was social, seemed to have it all together, and… had anxiety. Her anxiety symptoms were primarily physical: chronic vertigo, sleeplessness, and lethargy. Because of their physical nature, she was not aware they were linked to her mental health, and they went untreated for far too long. For this young woman, the start of her treatment was learning to recognize the warning signs; which, for her consisted of worrying, angst, and over stretching herself by not being assertive with peers. Learning to recognize our warning signs can help us to manage our anxiety appropriately.
Some physical warning signs of anxiety consist of the following:
- Increased muscle tension
- Difficulty concentrating
- Increased blood pressure
- Feelings of numbness in limbs
- Nausea or Diarrhea
- Feelings of fatigue or weakness
- Sleep disturbance
You might be asking yourself, “Well, I have some of these symptoms. What can I do to overcome them?” Thankfully, there are a number of things that we can all do to manage anxiety appropriately.
Therapy is a great way for anyone to be able to explore these symptoms and what might be causing them in a safe and non-judgmental environment. Having a therapist who you can discuss these anxious feelings with and determine possible causes can bring symptoms of relief. During a session, the mental health counselor will discuss an individual’s’ specific situations and possible solutions. A study done by Quast (2014) found that therapy has a positive effect on the reduction of symptoms of anxiety.
Anxiety can also be treated at home with a few simple things. Mindfulness can be practiced anywhere anytime. This technique allows individuals to bring more awareness to their current situation by assessing their thoughts, feelings, senses, and how their body feels. The more people practice mindfulness, the easier it can be to overcome anxiety. Mindfulness tool can be found in phone apps; such as, Headspace. These apps provide a great way to begin a mindful daily structured routine. Mindfulness can be as simple as yoga, meditation, coloring, or drawing. The use of mindfulness alone has been shown to reduce worrying and helps to prevent the negative effects of anxiety (Hoge, Bui, Goetter, Robinaugh, Ojserkis, Fresco, and Simon, 2014).
Deep belly breathing can be an easy way to overcome anxiety in any situation. At times when I get frustrated or anxious, I stop what I am doing to take three deep breaths. While taking these deep breaths, make sure the amount of time you inhale, hold the breath, and exhale are five seconds or more. During these breaths, ensure that your breath is coming deep from your stomach and rather short breaths from your chest. While working with children, I recommend that they “fill their balloon” which is their diaphragm, or stomach area. If you have done yoga, this is like abdominal breathing or ujjayi breath. After completing these breaths, your body will be back in a more relaxed state.
The young woman I mentioned above could overcome many of the physical symptoms of her anxiety by seeing a therapist who helped her recognize her triggers, negative thoughts, and by building healthy habits; such as, mindfulness and deep breathing. Anxiety should not be the one in control in your life. You can take back control by utilizing the techniques mentioned above.
If you continue to struggle with managing your stress or anxiety, do not hesitate to contact us at Wasatch Family Therapy at 801-944-4555. Together, we can learn further tools to help you through your specific challenges.
Quast, A. (2014). Yogerapy: An Integrated Yoga and Cognitive-Behavioral, Family-Based Intervention for Children with Anxiety Disorders in High Achieving Environments. Ph.D. of Pyschology. The Chicago School of Professional Psychology, 2014. Print.
Hoge, E., Bui, E., Goetter, E., Robinaugh, D., Ojserkis, R., Fresco, D., & Simon, N. (2014). Change in Decentering Mediates Improvement in Anxiety in Mindfulness-Based Stress Reduction for Generalized Anxiety Disorder. Cognitive Therapy and Research Cogn Ther Res, 228-235.
Nathan Watkins, MFT INTERN