Managing Anxiety

“Anxiety is defined as nervousness, apprehension, and self-doubt that may or may not be associated with real-life stressors. Everyone experiences some level of anxiety periodically, but when feelings of dread and worry are unfocused, overwhelming, recurring, and not directly linked to stressful events, anxiety may leave a person severely impaired.” (GoodTherapy.org)

Did You Know?

• 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.
• Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment.
• People with an anxiety disorder are three to five times more likely to go to the doctor and six times more likely to be hospitalized for psychiatric disorders than those who do not suffer from anxiety disorders.
• Anxiety disorders develop from a complex set of risk factors, including genetics, brain chemistry, personality, and life events. (Facts & Statistics, Anxiety and Depression Association of America)
• Moninger, “Relax. You deserve it, it’s good for you, and it takes less time than you think.

You don’t need a spa weekend or a retreat. Each of these stress-relieving tips can get you from OMG to om in less than 15 minutes.”

1. Meditate

A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist, Robbie Maller Hartman, PhD, a Chicago health and wellness coach.

2. Breathe Deeply

Take a 5-minute break and focus on your breathing.

“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says. She’s a certified life coach in Rome, GA.   

3. Be Present

“ Slow down. Simply be aware of places you feel tight or loose without trying to change  anything,” Tutin says.

4. Reach Out

Your social network is one of your best tools for handling stress. Talk to others.

5. Tune In to Your Body

Mentally scan your body to get a sense of how stress affects it each day.

6. Decompress

Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax your face, neck, upper chest, and back muscles”.says Cathy Benninger, a nurse practitioner and assistant professor at The Ohio State University Wexner Medical Center in Columbus.

7. Laugh Out Loud

A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood.

8. Crank Up the Tunes

Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety.

9. Get Moving

You don’t have to run in order to get a runner’s high. All forms of exercise, including yoga and walking, can ease depression and anxiety.

10. Be Grateful

Keep a gratitude journal or several  to help you remember all the things that are good in your life.

(Jeannette Moninger, 10 Relaxation Techniques That Zap Stress Fast, WebMd)

Therapy for Anxiety

“Because anxiety can interfere with relationships, sleeping patterns, eating habits, work, school, and routine activities, anxiety is one of the most common reasons people seek therapy, and effective therapy can significantly reduce or eliminate symptoms associated with anxiety in a relatively short time, allowing a person to resume regular activities and regain a sense of control. Although people may not be able to identify the cause of their anxiety, after attending a few therapy sessions, many people are able to pinpoint the source and a therapist can help a person work on those deeper concerns.

The type of therapy that is most often recommended for the treatment of anxiety due to its demonstrated effectiveness is cognitive behavioral therapy, although most forms of therapy are well suited to addressing anxiety.” (Therapy for Anxiety, goodtherapy.org)

Here is where Counseling on Demand comes in- Cognitive Behavioral Therapy.

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