National Suicide Prevention Lifeline: 1-800-273-8255
Go Away Anxiety, Don’t Come Back Another Day
Anxious, stressed, overwhelmed? If you answered yes to any of these feelings, you are not alone. These are very common feelings and can cause major issues in a person’s life. As a therapist, I have treated many people with anxiety related conditions and have found one thing to be common amongst them all, they all want the symptoms to go away! Feeling like you can’t get through daily tasks or nervous to leave your home because the streets outside seem so scary is exhausting. Staying up late at night worrying about how to pay the bills or how the kids are going to behave causes stress and fatigue on a person. All of this stress and worry impact your daily life, including your relationships and work.
Many people think they just have to live with feeling anxious and that there is no help but there are some things that can be done to minimize symptoms. First, it is always important to talk with a medical professional to see if medication is appropriate for you. Medication can aid with some of the symptoms and help reduce frequency and severity of panic attacks. Also, therapy can be very helpful for a person so that they can learn a possible source for the anxiety, understand their individual triggers, and learn coping strategies. You can also try some other techniques to aid in your anxiety, such as controlled breathing, positive self talk, and goal setting.
Controlled breathing allows you to focus on something other than the anxiety provoking event or issue. You focus solely on your breathing in and your breathing out. You breathe in through your nose for eight seconds and then exhale out of your mouth. Repeat five times. This can be very relaxing and help to ease the onset of a panic attack. The messages we tell ourselves are far more powerful than the messages we hear from other people. So, if you are constantly telling yourself that you are no good, not going to make it, not going to be able to handle that….you simply won’t make it and will not be able to handle “that.” But if you change the message to yourself and let positive and empowering messages filter through your mind all the time, you begin to believe it and live it! You have heard “the power of the mind…” well it is true. Our own self talk really impacts how we feel about ourselves and our moods. Finally, if you set small goals to overcome some of the anxiety provoking thoughts, issues, or events it is amazing how quickly you will achieve those goals. Set them small though, for example if you are struggling with anxiety about money set a goal to look at your bank statement/finances. The goal is to look at the information, not do anything with it necessarily, that should be another goal.
Anxiety can be managed. You CAN do it! Don’t forget to have some great people in your life to support you and help your struggle with anxiety. And remember, take care of you today!