Counseling for Anxiety

Anxiety can appear in different forms and at different levels of intensity. It includes physiological, behavioral, emotional, and cognitive components. Anxiety can be caused by stress and occur without a triggering event or situation. It can range from a mere twinge of uneasiness to a full blown panic attack. It can create feelings of fear, worry and dread. A certain level of anxiety is a normal response to stressors, but an excessive amount can lead to various problems ranging from discomfort to impairment in functioning.

counseling-for-anxiety

Diagnosing Anxiety

Prior to diagnosing an anxiety disorder, it is important to adequately rule out any medical conditions by having a doctor perform a thorough physical exam, including a blood panel. Diagnosing an anxiety disorder is not simple. In many situations it is appropriate and reasonable to react with some anxiety.

Anxiety disorders can be distinguished from normal anxiety if:

  • It is more intense

  • Lasts longer (i.e., anxiety that persists for months instead of going away after a stressful situation has passed)

  • Leads to phobias that interfere with your life

Ways to Manage Anxiety

  • Get Physical: Engaging in some kind of physical activity, whether it be vigorous exercise or just going for a walk in the park, can help calm anxiety symptoms. Your brain is busy focusing on moving your body and everything around you, so it has less energy to think anxiety-inducing thoughts.  

  • Write It Down: Sometimes writing down your anxious thoughts can make them feel a little less intense. It can also make it easier to evaluate these thoughts, from the outside, to see if they are really rational. Which leads into the next tip.

  • Check Your Reality: Are your anxious thoughts really the significant threat they feel like they are? Is the worst case scenario you are fearing really likely? Take some time to analyze your fears, identify what your brain is exaggerating, and what concerns are really rational and true. 

  • Breathe Deep: Practicing deep breathing has been shown to help calm the body and clear the mind. The other great thing about this tip is that it can be done from anywhere. 

  • Get Enough Sleep: Sleep is a huge when it comes to anxiety. Research has shown that sleep deprivation can really amp up anxiety levels. If anxiety is keeping you up at night, try to stick to a sleep schedule, make sure your bedroom is cool and dark, put electronics away at least an hour before bedtime, and do some deep breathing right before bed.