Coping with Anxiety
I want to write about anxiety because this is one of the most commonly cited reasons people seek counselling for. In my practice, I have seen clients who are seeking counselling shared how they are struggling with anxiety for the first time in their life during the pandemic, or after coming out of the lock down. I too am not spared from bouts of anxiety of my own. I have openly shared about my anxiety with driving, especially in winter here in Canada. It cripples me and I will honestly say it still does to a certain extent.
So what is anxiety?
Anxiety is an experience characterized by feelings of tension, worried thoughts, restlessness and physical symptoms such as rapid heartbeat, sweating, fatigue and unexplained aches and pain. Occasional anxiety is a normal part of life. However, people who have anxiety disorders may experience intense and persistent worry and fear and have recurring intrusive thoughts or concerns. These feelings can last longer and interfere with daily activities. They can be difficult to control and are often out of proportion to the actual danger (source: https://www.apa.org/topics/anxiety).
Not everyone who experiences anxiety has anxiety disorder. Anxiety is our body’s response to real or perceived danger and it is a natural process that every person deals with at one time or another. Anxiety may be a normal part of your life, but it need not overtake your day-to-day. Here are ways to manage immediate and short-term anxiety:
1. Identify cause or triggers
You can identify triggers on your own or with a therapist. Sometimes they can be obvious, and other times, less so. Common anxiety triggers can include: work or school, relationship, and other life stresses; withdrawal from drugs or certain medications; side effects of certain medications; past trauma; physical illnesses and so on. Everyone has different triggers, and identifying them is one of the most important steps to coping with and managing anxiety.
2. Write it down or keep a journal
Writing down what is making you anxious can help you get it out of your head and make it less daunting. Reading your thoughts and feelings can help you take stock of your emotions in the immediate moment.
3. Meditation or other grounding techniques.
If you’re new to meditation, or if sitting still is difficult, try yoga or walking meditation. You can begin by practising being in the present moment - focusing on your body and breath as you take a 15-minute walk on your lunch break. Once you’re ready to try a formal meditation practice, there are various meditation apps that are available for free or for a fee online. Grounding techniques can help redirect your attention from distressing thoughts to the present, usually by tapping into your five senses. The 5-4-3-2-1 technique involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. Focus on each item in turn.
4. Talk to a professional
If addressing your anxiety on your own hasn’t helped or your symptoms persists or intensified, it may be time to consult with a mental health counsellor. They can help you identify the root cause of the problem, and support you to build and maintain more sustainable and long-term coping strategies. Some people who have a mild anxiety disorder, or a fear of something they can easily avoid, decide to live with the condition and don’t get help. Avoiding the trigger, however, can actually make anxiety worse in the long term.
It is important to understand that anxiety can be addressed and treated, even in severe cases. And even if your anxiety may not go away completely, you can learn to manage it and live a healthier and happier life.
- Connie
If you are struggling with anxiety or are looking for a counsellor, book a session with us today or contact us for a free 15-min consultation.