What Is Anxiety And The Best Treatment For It?
|
Introduction
Occasional mild anxiety is a normal human emotion for all of us. In situations like a job interview or public speaking, most people understandably would be a little nervous. But what about if you’re anxious most of the time? In some instances, for what seems like no reason at all? Maybe anxiety is so powerful at times it’s paralyzing and causes such stress that it keeps you from your daily work and personal responsibilities? The tips and strategies below can help. |
Symptoms of Anxiety
Anxiety symptoms can range from mild to moderate to severe. Mild symptoms may include uneasiness, upset stomach and occasional worry. Moderate ones can include a tightness in your chest, sweating, insomnia and ruminating thoughts. Severe symptoms are so extreme they can lead to a panic attack.
Coping Skills and Resources to Relieve Anxiety
There are many coping skills and resources available to help you better handle stress and anxiety. When exploring new ones, I encourage you to try them at least a few times. Sometimes trying it once may not feel comfortable because it’s something new, but if you try it again you may find it’s helpful. Ultimately, only use what works for you. Think of this as developing your mental health toolbox. One or more of these tools are available when you need them.
Distraction: Listen to music, go for a walk, watch a video or movie, explore nature, play an instrument if you’re a musician, etc.
Deep breathing: Our normal breaths during the day are short and shallow. We’re just getting enough oxygen that our body needs. Instead, take at least five long, deep breaths once an hour. Inhale in slowly for 5 seconds, hold it for 3 seconds, exhale slowly for 5 seconds. Repeat.
Positive affirmations: I know this may sound corny, but they can be helpful. Say out loud or in your mind things like “I feel good,” “I’m OK,” “I’m strong,” “I’ll get through this” and other similar ones. Even when you don't feel good, saying these things to yourself can change the pattern of thoughts in your mind to positive ones.
Family/Friend(s) support: Spend time with loved ones and friends who you enjoy being around and help you smile, laugh and be in a good mood.
Journaling: When you’re ruminating, the same thoughts are going around and around in your head and you may feel like you can’t get away from them. Writing them down is a way to sometimes break the cycle. And if you don’t want to keep a journal, just grab some paper, write, and then shred it. The point is not the product, the point is the release. (You can also type or use the dictation function on your phone if that works better for you).
Meditation: Quieting your mind through meditation can help to alleviate anxiety. I recommend taking a class or finding some resources on the web.
Yoga: This can benefit both your physical and mental health. I also recommend taking a class or finding some resources on the web.
Other exercise. Weight lifting, running, swimming and others can provide a release of your negative energy.
Massage therapy: In addition to helping with any physical health issues such as chronic back pain, massage therapy can help with anxiety, stress and other mental health issues through relaxation.
Therapy with a mental health professional: A therapist can help you better manage and even alleviate anxiety. Gain insight into your mental health by understanding the effect outside negative forces have on you, and discover how your own internal feelings add to the difficulties. Develop, work on and achieve your personal and professional goals.
Medication: If you’ve tried all of these recommendations and others and anxiety is still challenging for you, another option is to see a psychiatrist to discuss the possibility of taking medication. There are generally two types of medication for anxiety: one you take every day to keep your day-to-day baseline anxiety lower, and one that’s short-acting and you take as needed if there’s spikes in anxiety.
Incorporate some together: While you’re journaling, do some deep breathing. While you’re meditating, do some positive affirmations. Whatever works for you is what’s important.
In Summary
I hope you found this helpful. Working on your mental health is a process. You can feel better and improve the quality of your life and find lasting happiness. If you’re looking for therapy for anxiety or other mental health concerns in Wilmington Delaware, West Chester Pennsylvania or by teletherapy anywhere in Delaware, Pennsylvania, New York or Florida, please contact me today for a free consultation.
Take care and be well,
Rich Lombino, Esq., LCSW
Therapist & Lawyer
Anxiety symptoms can range from mild to moderate to severe. Mild symptoms may include uneasiness, upset stomach and occasional worry. Moderate ones can include a tightness in your chest, sweating, insomnia and ruminating thoughts. Severe symptoms are so extreme they can lead to a panic attack.
Coping Skills and Resources to Relieve Anxiety
There are many coping skills and resources available to help you better handle stress and anxiety. When exploring new ones, I encourage you to try them at least a few times. Sometimes trying it once may not feel comfortable because it’s something new, but if you try it again you may find it’s helpful. Ultimately, only use what works for you. Think of this as developing your mental health toolbox. One or more of these tools are available when you need them.
Distraction: Listen to music, go for a walk, watch a video or movie, explore nature, play an instrument if you’re a musician, etc.
Deep breathing: Our normal breaths during the day are short and shallow. We’re just getting enough oxygen that our body needs. Instead, take at least five long, deep breaths once an hour. Inhale in slowly for 5 seconds, hold it for 3 seconds, exhale slowly for 5 seconds. Repeat.
Positive affirmations: I know this may sound corny, but they can be helpful. Say out loud or in your mind things like “I feel good,” “I’m OK,” “I’m strong,” “I’ll get through this” and other similar ones. Even when you don't feel good, saying these things to yourself can change the pattern of thoughts in your mind to positive ones.
Family/Friend(s) support: Spend time with loved ones and friends who you enjoy being around and help you smile, laugh and be in a good mood.
Journaling: When you’re ruminating, the same thoughts are going around and around in your head and you may feel like you can’t get away from them. Writing them down is a way to sometimes break the cycle. And if you don’t want to keep a journal, just grab some paper, write, and then shred it. The point is not the product, the point is the release. (You can also type or use the dictation function on your phone if that works better for you).
Meditation: Quieting your mind through meditation can help to alleviate anxiety. I recommend taking a class or finding some resources on the web.
Yoga: This can benefit both your physical and mental health. I also recommend taking a class or finding some resources on the web.
Other exercise. Weight lifting, running, swimming and others can provide a release of your negative energy.
Massage therapy: In addition to helping with any physical health issues such as chronic back pain, massage therapy can help with anxiety, stress and other mental health issues through relaxation.
Therapy with a mental health professional: A therapist can help you better manage and even alleviate anxiety. Gain insight into your mental health by understanding the effect outside negative forces have on you, and discover how your own internal feelings add to the difficulties. Develop, work on and achieve your personal and professional goals.
Medication: If you’ve tried all of these recommendations and others and anxiety is still challenging for you, another option is to see a psychiatrist to discuss the possibility of taking medication. There are generally two types of medication for anxiety: one you take every day to keep your day-to-day baseline anxiety lower, and one that’s short-acting and you take as needed if there’s spikes in anxiety.
Incorporate some together: While you’re journaling, do some deep breathing. While you’re meditating, do some positive affirmations. Whatever works for you is what’s important.
In Summary
I hope you found this helpful. Working on your mental health is a process. You can feel better and improve the quality of your life and find lasting happiness. If you’re looking for therapy for anxiety or other mental health concerns in Wilmington Delaware, West Chester Pennsylvania or by teletherapy anywhere in Delaware, Pennsylvania, New York or Florida, please contact me today for a free consultation.
Take care and be well,
Rich Lombino, Esq., LCSW
Therapist & Lawyer
