3 Simple Strategies to Deal with Anxiety

Lets talk for a minute about anxiety.  Anxiety is the most common mental health issue that impacts Americans today.  Statistics show that 40 million adults in the US or 18.1% of the population deal with anxiety issues every year.  Unfortunately, statistics also show only 37% of those dealing with anxiety get help.*  As far as treatment, medication or counseling or a combination of both are all extremely effective.  Here are three simple tips to learn more about your own anxiety and what to do about it. 

1.  Focus on your body.  Where in your body do you feel the anxiety? Is it in your chest? Is it a tightness? Possibly shortness of breath?  Is it in your stomach?  Figuring out where in your body your anxiety lives is so helpful because it creates more self awareness and brings us to the present moment - which are both helpful in conquering it once and for all. 

2. Focus on your emotions and mental messages. What other emotions are you experiencing with the anxiety? Sadness? Frustration or Anger? Shame? Fear? Overwhelm? It can be difficult to identify these emotions, but think of these emotions as messages that your body and soul are sending to you.  Where are these emotions coming from? Recent difficulties? Trauma? Family? Marriage? Job? Kids? So many times our emotions get all jumbled up and we don't know what is going on within our own soul.  Try to identify these emotions and some possible sources.  Lastly, what are you telling yourself as a response to these emotions or experiences?  Are you telling yourself to: "Get over it? Stop feeling? You don't have time for this? You are weak? You aren't good enough? or There's something wrong with you?" Whatever it is identify it and it is likely a negative message which exacerbates the anxiety and makes it worse.  Try and be kind to yourself by giving yourself permission to feel emotions, sitting with the emotions for a minute then doing some sort of self care activity to allow them to pass.  Self care can be ANYTHING! Taking a walk, talking to a friend or see below on taking a deep breath.

3. BREATHE, BREATHE, BREATHE.  This may seem so simple and generic, but it is so important.  We live in a fast paced world and live fast paced lives and we don't take the time to breathe.  Many studies have been done that show mindfulness/meditation/directed breathing exercises are the most helpful cure for anxiety.  In my practice I am constantly recommending mindfulness as a tool for client's to use to help manage anxiety.  Mindfulness is simply taking a few minutes and breathing - whether it be on your own or using a guided meditation.  This sounds so simple, but can be so complicated as time, thoughts and other things get in the way of even 5 minutes of breathing.  I recommend starting out using a guided meditation on a iPhone or android app.  Calm is a good one to use to get started.  You can do a "body scan" exercise that just helps you focus all your thoughts on where tension lies in your body and focus on your breath.  

If you want to conquer your anxiety this year or just need help sorting out the things in your life that are making you anxious - give us a call.  We can help you in just a few sessions find the root of the anxiety and develop new and improved ways of dealing with the people and circumstances around you. 

Warmly,

Chelsea 

*Sources: https://adaa.org/about-adaa/press-room/facts-statistics#

Encounter Counseling offers in-person counseling in Grand Junction and online counseling state-wide in Colorado including Denver, Boulder, Ft. Collins and Colorado Springs.