Whether you have normal anxiety or an anxiety disorder, these are some helpful strategies.
In life, everyone experiences anxiety from time to time. In fact, anxiety is a normal response to uncertainty, challenge, and feeling unprepared. However, when anxiety or panic become a response to common everyday events, you might have an anxiety disorder.
It is important to know that anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year. The good news is that anxiety disorders are highly treatable.
Here below are a few strategies that have helped my clients reduce anxiety and panic. Remember that developing confidence in your ability to deal with all your feelings only comes from practice.
It is important to know that anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18.1% of the population every year. The good news is that anxiety disorders are highly treatable.
Here below are a few strategies that have helped my clients reduce anxiety and panic. Remember that developing confidence in your ability to deal with all your feelings only comes from practice.
Some thoughts and strategies on how to overcome anxiety and stress
We know about this already, but yes exercise is very helpful and has been proven to reduce anxiety. In a recent study, researchers concluded that yoga practice can lead to a significant reduction in perceived levels of anxiety in women who suffer from anxiety disorders. Go for a walk, dance, movement class, just allow yourself to move your body!
Talk to someone. Don't bottle up emotions to the verge of explosion. Reach out to your friends, roommate, partner, family, or a therapist when you're feeling overwhelmed.
Try using Emotional Freedom Technique or also known as tapping. This is an easy tool that can help alleviate anxiety and can be used anytime when in distress.
Try using supporting, loving, non-critical self-statements to help you navigate difficult moments. Here are some suggestions on how to do talk to yourself when feeling anxious :
- First, allow what is true for you now. Give yourself permission to feel everything without judgment. I know it is hard. Breathe. Tell yourself it’s OK to experience whatever is true for you now. You may not like it, but you can handle it.
- Next, remind yourself of other times when you felt anxious, panicky, or scared, but you did handle a situation well. Allow that memory to access feeling empowered, courageous, and competent.
- Talk gently and lovingly to the anxious or scared part of yourself, your inner child perhaps, who doubts his or her ability to face this challenge. Tell that part of you that you are here for him or her. Use reassuring phrases, like: “It will be OK. I am with you, and I always will be. Everything is fine. You are safe. I love you..” Say these over and over again until they come easily, calming, and soothing this part of you.
- When the situation has passed, be sure to give yourself credit for bravely going through this challenging moment.
This tool from neuro linguistic programming can be helpful to reduce anxiety. When having an overwhelming feeling:
- Identify physical sensations (my heart is pounding)
- Identify emotion (I am feeling anxious and that’s where I’m at)
- Breathe and check in
- Repeat Physical sensation (my heart is pounding less...)
- Repeat Emotion (I am feeling anxious and that’s where I’m at)
- Repeat breathe and check in
- When symptoms significantly decreased end with (and that’s where I’m at... and it’s no big deal)
Feel free to contact me if you have any questions regarding these tools or whether you are wondering if you have an anxiety disorder.