Coping with Anxiety

Written By lifejourney counselling

Anxiety is one of the most commonly cited reasons why people seek counselling. I want to write about anxiety because I know that support is needed and counselling helps.

In my practice, I have seen clients who have shared how they struggled with anxiety for the first time in their life during the pandemic, or after coming out of the lockdown. I have also seen the difference counselling makes.

Anxiety can happen to anyone

I, too, am not spared from bouts of anxiety of my own. I openly share about experiencing anxiety with driving, especially winter driving here in Canada. Feeling anxious has crippled me at times, 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. They may 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: apa.org/topics/anxiety).

Not everyone who experiences anxiety has an 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.

 

Tips to manage immediate and short-term anxiety

1. Identify the 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 online, for free or for a small fee.

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 persist or intensify, 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.

 

Counselling is helpful in treating anxiety

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, with the right support, you can learn to manage anxiety and live a healthier and happier life.

— Connie Wong

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Support is available

If you are struggling with anxiety or are looking for mental health counselling, remember that support is available.

You can book a free 15-minute phone consultation with us:

lifejourney counselling
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