What is anxiety?
Anxiety is a feeling of worry, nervousness, or discomfort, typically about an upcoming event or something with an unclear outcome. Anxiety isn’t always a bad thing. This feeling can motivate us to do something important or signal us to take precaution. But sometimes the worry and stress become too much or unmanageable or ongoing, and you get to a place where you can’t “turn it off”.This is when you consider that you may be experiencing an anxiety disorder. Anxiety can show up differently for different people. Some of the signs and symptoms of anxiety include:
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Struggling to fall asleep or waking often during the night because you can’t stop worrying
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Irritability, crankiness, or feeling on edge
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Going out of your way to avoid things that make you feel anxious
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Racing thoughts or trouble focusing
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Replaying situations, conversations, or scenarios over and over in your head
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Excessive worry or unreasonable fears
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Muscle tension, indigestion, or headaches
If this is you, you’re not alone. Anxiety is the most common mental health disorder in the US, affecting almost 20% of adults and 25% of teens annually, according to the Anxiety and Depression Association of America.
What can you do?
There are many things you can do to help reduce your symptoms of anxiety. It is important to note that there is no magic fix. It’s with regular practice that change occurs.
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Do a grounding exercise. Sometimes anxiety has us so wound up that slowing down our mind feels impossible. Grounding exercises bring you into the present moment by focusing your mind on your physical senses. This allows you to get out of your head and bring your awareness to where you are right now. A simple grounding exercise is 5-4-3-2-1. Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
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Make a list. Anxiety often results in circular thinking: going around and around in your head, contemplating the same things over and over. Make a list of all of the things on your mind. This can help you stop the cycling and get a better grasp of exactly what is bothering you.
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Discern what you have control over. Look at your list of worries and see which things you actually have control over. Often anxiety monopolizes our energy worrying about things that are out of our control. Sort out what pieces you actually have control over and identify concrete action steps. This will help you feel more empowered and move you away from a place of fear or helplessness.
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Practice mindfulness. Mindfulness is about being in the here and now. Or quite simply, making your ‘mind full’ of one thing at a time. There are many ways to do this, such as noticing your breathing, savoring a meal, or doing something creative. Really anything can become a mindfulness practice when you intentionally give your whole attention to it. Anxiety lives in the future or the past. Focusing your whole mind on what is happening in the present moment derails the anxiety train.
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Talk to a therapist. There are great treatment outcomes for those with anxiety disorders, yet research shows that less than 40% of people with anxiety disorders get treatment. And those who do seek treatment wait an average of 10 to 20 years to do so. You don’t have to keep living in constant worry and fear. Take control and start feeling better today.
If you are in the Charlotte area, Isaiah Counseling & Wellness has therapists who understand your struggle and want to help you find a place of peace and wellness. We offer integrative wellness services to combat anxiety from all sides, including therapy, yoga, massage, and nutrition services. If you are not sure if therapy is right for you, we offer free phone consultations.
