Anxiety Therapy

It can be difficult to sometimes to understand our emotions. Anxiety may at times show up differently for different people. Some may experience irritability while others may feel on edge or constantly worried. Some may have a difficult time stopping intrusive thoughts or find themselves ruminating often. Anxiety can at times get in the way of having healthy, meaningful relationships or perhaps get in the way of living a full, meaningful life at home or work. 

However it shows up for you, it can be hard to know how to navigate if you're feeling exhausted from trying things unsuccessfully or feel overwhelmed as to what to do or where to start. 

So, what is anxiety?

Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. It's a natural and often helpful emotion in small doses, as it can alert us to potential dangers or help us stay focused on tasks. However, when anxiety becomes excessive, persistent, or disproportionate to the situation, it can interfere with daily life and may be a sign of an anxiety disorder.

There are different types of anxiety, including:

• Generalized Anxiety Disorder (GAD): A person with GAD feels anxious about a wide variety of things, even when there’s no immediate reason to worry.

• Social Anxiety Disorder: This involves an intense fear of social situations, where someone might feel they’ll be judged or embarrassed.

• Panic Disorder: This involves sudden, intense periods of fear or discomfort, known as panic attacks, that can occur without warning.

• Phobias: These are intense fears of specific objects or situations, like spiders (arachnophobia) or heights (acrophobia).

Symptoms of anxiety can include physical reactions like a racing heart, sweating, shortness of breath, or trembling. People with anxiety might also experience mental symptoms like racing thoughts, difficulty concentrating, or a constant sense of dread.

 

Coping with anxiety isn't an easy fix, and there might be some techniques that work for some and not for others. Different approaches work for different people, so it might take some trial and error to find what works best for you. Here are some things you can do to cope with anxiety:

1. Breathing Exercises

• Deep breathing: Slow, deep breaths can activate the body’s relaxation response. The 4-7-8 breathing technique is popular: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

• Diaphragmatic breathing: Also known as abdominal breathing, this focuses on making the diaphragm work more effectively. Breathe deeply into your belly, not your chest.

2. Mindfulness and Meditation

• Mindfulness: This practice involves paying attention to the present moment without judgment. Mindfulness helps reduce anxiety by bringing your focus away from worries about the future or past.

• Guided Meditation: Apps like Headspace, Calm, or YouTube videos can guide you through relaxation techniques and help you train your mind to be calmer.

• Body Scan Meditation: A technique where you mentally check in with each part of your body, helping you become aware of tension and release it.

3. Cognitive Behavioral Therapy (CBT)

• CBT is one of the most effective treatments for anxiety. It involves identifying and challenging negative thought patterns that contribute to anxiety, replacing them with healthier, more balanced thoughts.

• It can be done with a therapist or through self-help books and workbooks. The key is to recognize distorted thinking, such as catastrophizing (expecting the worst outcome) or overgeneralizing (assuming one negative event means everything will go wrong).

4. Physical Activity

• Regular exercise is one of the best ways to reduce stress and anxiety. It releases endorphins (the body's natural feel-good chemicals) and provides a natural outlet for pent-up tension.

• Yoga and tai chi are also great for combining physical movement with mindfulness.

5. Limit Stimulants and Unhealthy Habits

• Caffeine, nicotine, and alcohol can increase anxiety, especially if consumed in large amounts. Cutting back on these may help lower anxiety levels.

• Ensure you’re getting enough sleep. Poor sleep can make anxiety worse, so establishing a calming bedtime routine and aiming for 7–9 hours of sleep is essential.

6. Journaling

• Writing down your thoughts can help you process what’s making you anxious. Sometimes, putting your worries on paper can give you a sense of relief.

• Try writing about what’s causing your anxiety, how it makes you feel, and any potential solutions or ways to cope.

7. Social Support

• Talking it out with a trusted friend or family member can help. Sometimes just expressing your feelings can lighten the emotional load.

• Consider joining support groups, either in person or online, where others share their experiences and coping mechanisms.

8. Progressive Muscle Relaxation (PMR)

• This technique involves tensing and then relaxing each muscle group in your body, starting from your toes and working your way up to your head. It can help you become more aware of physical tension and how to release it.

9. Therapy and Professional Help

• Therapists can offer strategies tailored to your specific type of anxiety.

• For some, medication may be necessary, especially in cases of more severe anxiety disorders. 

10. Healthy Lifestyle Choices

• Balanced diet: Eating nutritious foods can help keep your body and mind in better shape to cope with stress. Avoid sugary snacks and processed foods that can spike blood sugar and increase stress.

• Hydration: Dehydration can make anxiety worse, so drink plenty of water.

No technique is a fit for all as each of us have unique needs, so it's important to experiment with a few of these strategies and see what works best for you. Here are some examples of how you can put these into practice:

• Start small: If you’re new to mindfulness or meditation, try just 5 minutes a day. You can gradually increase this as you feel more comfortable.

• Daily routine: Make physical activity part of your routine, even if it’s just a 15-minute walk.

• Regular journaling: Set aside time each day to write down your thoughts, especially when you feel anxious.

What To Expect In Sessions

In sessions, we will spend time helping you build your toolkit that works for you, so that you feel well equipped to coping with feelings of anxiety. Some short-term goals may include achieving better sleep, going out and spending time with friends more frequently, reducing how often or how intense anxiety attacks happen. 

Additionally, we will work on exploring where anxiety stems from, understanding your triggers, your history and guiding you toward the best way of treating your specific symptoms. Gaining understanding of how your anxiety works and how it affects your body and mind can help you feel empowered and reduce the power these symptoms have over you. Long term goals for anxiety may be aimed at helping you visualize the best version of you and your life and coming up with steps that can get you there. 

 

Methods I may use in therapy:

There is no single method I like to use, but rather a combination of methods tailored to fit your unique set of symptoms and preferences. 

Behavioral approaches to treatment may include exposure to fears you may face, either by visualizing them in a safe and controlled environment. Repeated exposure will allow your body's anxiety response to become less frequent and intense over time. 

Other methods may include Cognitive Behavioral Therapy (CBT) which helps gain awareness of unhelpful thoughts and reframing them. Acceptance and Commitment Therapy (ACT) can be used to become connected with your values and align your life to what's most important to you, leading to a reduction of anxiety. We may also use Somatic therapy, which helps become aware of your body and utilizing the body to cope with feelings of anxiety. It also allows us to connect our body experiences to our mind's and guiding to notice an release physical tension and fight/flight responses that get trapped in the body. Internal Family Systems (IFS) is also another way of guiding you gain insight into the different parts of yourself and addressing these needs in healthy ways. Breathwork can help with regulating your nervous system and gain control over your body's physiological responses.