Managing Anxiety

by Katie Penree, MSW, LCSW

If you are experiencing anxiety, you are not alone. Anxiety is a common emotion for people of all ages, that can often feel uncomfortable and unwanted. A teenager or child will likely have a different experience of anxiety than an adult, so it is important that each person take the time to really explore their own symptoms and triggers.

The first step to easing anxiety is to learn what it is and how to recognize it in yourself. So, what exactly is anxiety? It is a sense of worry and apprehension -- a chemical response in your brain triggering physical symptoms and frequent unwanted thoughts. The next time you feel anxious, pay attention to what you are thinking, to what you are feeling in your body, and to how you are behaving (i.e., talking quickly, yelling, frozen in place, etc....). Then, label it by stating “I am feeling anxious right now.” By accepting and validating your emotion, you are preparing yourself for coping with it.

Healthy coping skills for anxiety are important to develop early on. Coping skills should address the negative anxious thoughts, as well as the physical responses to anxiety. There are common types of anxious thoughts that people experience. By gaining control of your thoughts, and directing your focus, you can reduce your anxiety. The physical responses to anxiety often involve tension in the muscles, increased heart rate, and digestive issues. Learning how to relax your body and use in-the-moment relaxation strategies can reduce the intensity of these sensations.
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TIPS FOR MANAGING ANXIOUS THOUGHTS

• Recognize the anxious thought – Pay attention to what you were thinking about and the story you are telling yourself; this could be an unhelpful anxious thought.
  
  
• Thought stop – This is when you recognize the thought, then tell yourself that you will not think that thought, and then bring all of your attention to something that makes you laugh, or to a happy memory. It works best to identify the thing that makes you laugh or the happy memory at the beginning of the day; that way it is there when you need it!
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• Refocusing on the present – This is practicing mindfulness. Focus all of your attention on what is happening in that moment around you, what you are seeing, hearing, and smelling. If you are focused on the present, it is much harder to worry about the past or future.

TIPS FOR RELAXING YOUR BODY

• Breathing exercises – Taking deep and even breaths will calm your heart rate and release tension throughout your body. There are many different breathing exercises that are effective. One example is Square Breathing: inhale through your nose to a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four. Repeat this pattern.
  
  
• Changing your environment – Take a break from the place you are experiencing anxiety by taking a walk outside. Use this time to practice your breathing exercises or to use a strategy for managing your anxious thoughts.
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• Tense and relax – In this exercise, you will focus on one body-part at a time (i.e., your hands, then shoulders) and squeeze your muscles tight. Hold this for a few seconds and then relax those muscles completely.