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Anxiety is a growing problem for many people in the US. The CDC reports that the incidence of symptoms of anxiety increased to 41.5% in 2021, particularly due to the COVID pandemic. The spread of disease and increase in deaths during large outbreaks of transmissible diseases is often associated with fear and grief (cdc.gov). The fear and other very practical issues, like social restrictions, unemployment, and other measures used during the pandemic caused significant anxiety and depression symptoms.
There are different types of anxiety, there is panic response, which can lead to a panic attack-racing heart, shortness or breath, dizziness, numbness in hands or arms are some of the symptoms of a panic attack. Some people experience general anxiety symptoms such as irritability, excessive, uncontrollable worry, nagging fears, and sleep issues. Untreated, anxiety can lead to depression.
The good news is that anxiety can be successfully treated! My clients usually notice a difference in their anxiety levels as soon as a few sessions into therapy. Here, I will give just a few of the interventions I use to help people manage their symptoms.
1. Use coping statements to talk back to your anxiety! If you suffer from panic attacks, you know that they have a beginning, middle and end. At the beginning, you can talk to yourself (using statements that you have ready). Repeat for 1-2 minutes. Many times this can stave off a panic attack if you use statements that you believe are accurate and that are helpful. Try saying “I can handle these symptoms” “I’m going to let my body do its thing, this will pass” or “this isn’t dangerous, these are just thoughts, not reality”. Or come up with your own coping statements to have ready the next time panic sneaks up on you.
2. Learn how to really relax. Regular, daily practice of deep relaxation teaches your body and brain to react to triggers in a calm and composed manner. 20-30 minutes a day is ideal. This type of relaxation is more than just plopping on the couch or scrolling on your phone. This is intentional relaxation. Deep, abdominal breathing is a great way to relax your body, increase oxygen to your brain, stimulate your parasympathetic nervous system (calming), improve concentration, and more. There are many different types of deep breathing. Here is one example: breathing exercises for anxiety
Mindful meditation can also be a wonderful relaxation. See my previous blog post about mindfulness! Mindfulness for Anxiety
3. Change your self talk! Many times, anxious people are telling themselves negative, distorted statements, most of the time not even realizing they are doing it. Catastrophizing, underestimating yourself and your ability to cope, and exaggerating negative outcomes are all forms of self talk that are destructive. Stop and recognize the negative things you are saying to yourself in the moment. If you have time, write out your concerns and counter statements. If you don’t have time for that, break the train of negative self talk and distract yourself with another activity (exercise is great for this, turning on music, or do your breathing exercises). Come back later to look at the negative self talk and take the time to write out your counter statements so you can untangle yourself from this thinking and create new helpful and positive thoughts.
These are just a few ways to deal with anxiety. Working with a therapist to talk through and come up with a specific plan to deal with your anxiety can be very effective at reducing or eliminating your anxiety. Call for a free consultation today, I’m here to help!
Jennifer Miners, LCSW
