Therapy for Anxiety
What are Anxiety Disorders?
Anxiety is a normal emotion that everyone experiences from one time or another. It’s our body’s natural response to stress or perceived danger. Anxiety disorders, however, can cause significant distress and impair an individual's ability to function in various areas of life, including work, school, and relationships. People who have anxiety disorders might also experience panic attacks which are repeated episodes of sudden feelings of intense anxiety and fear or terror. Examples of anxiety disorders include generalized anxiety disorder, social anxiety disorder, social and specific phobias, panic disorder and separation anxiety disorder.
Symptoms of Anxiety Disorders can include:
Excessive worry: Constant or excessive worry about various aspects of life, even when there's no apparent reason for concern.
Restlessness or irritability: Feeling on edge, restless, or irritable most of the time.
Physical symptoms: Experiencing physical symptoms such as rapid heartbeat, sweating, trembling, shortness of breath, muscle tension, or stomach issues without a clear medical cause.
Difficulty concentrating: Finding it hard to concentrate or feeling your mind going blank due to anxiety.
Sleep problems: Difficulty falling or staying asleep due to racing thoughts or excessive worry.
Avoidance behavior: Avoiding certain places, situations, or activities due to fear or anxiety.
Panic attacks: Sudden episodes of intense fear or discomfort accompanied by physical symptoms like chest pain, dizziness, or a feeling of losing control.
Social anxiety: Extreme fear or discomfort in social situations, leading to avoidance or significant distress.
Physical health concerns: Constantly worrying about your health and experiencing anxiety-related to physical symptoms.
How to Cope With Anxiety
Coping with anxiety can involve various strategies, and what works best can differ from person to person. Here are some effective ways to cope with anxiety:
Identify triggers: Learn what situations cause you stress or increase your anxiety. Having an awareness of your triggers helps you manage them and supports overall treatment.
Mindfulness strategies: Meditation, visualization/guided imagery and yoga are examples of techniques that can ease anxiety.
Regular exercise: Moving your body can signal your brain to release endorphins. Choose the type of movement that works best for you, whether it’s stretching or a workout class.
Healthy lifestyle: Maintain a balanced diet, get an adequate amount of sleep, and try to limit caffeine and alcohol intake, as they can exacerbate anxiety symptoms.
Journal: Writing down your thoughts and emotions can support you with processing recent or past events that triggered anxiety.
Create a relaxing environment: Practice self-care by engaging in activities you enjoy, such as reading, listening to music, or art.
Maintaining a support network: Talk to friends, family, a therapist or support group about your feelings. Having someone to listen and provide support can be immensely helpful.
Remember, coping with anxiety is often a combination of strategies, and it's essential to find what works best for you. Consistency in practicing these coping mechanisms can significantly reduce anxiety over time.
THERAPY FOR Anxiety
In therapy, anxiety is worked through in a couple different ways. Anxiety treatment might involve working with your therapist to identify triggers, thought patterns and physiological signs to help you better understand how anxiety presents in your mind and body. Treatment might also include practicing mindfulness and coping strategies so you can learn how to regulate yourself when anxiety symptoms arise. Below are some of the common areas that you might work through in therapy sessions:
Psychoeducation: This is an important early step in the treatment of anxiety disorders. Psychoeducation supports you with understanding and normalizing your anxiety. It also allows you to review your own symptoms, and understand the rationale behind common anxiety treatments.
Identifying the link between thoughts, feelings and behaviors: Cognitive Behavioral Therapy (CBT) is the most widely-used therapy for anxiety disorders. CBT based strategies work on identifying, challenging, and correcting negative thoughts and beliefs that can stem from anxiety.
Confronting your fears: Gradually exposing you to an anxiety-inducing situation (real or imagined) in a controlled and safe environment can reduce anxiety and fears.
Coping strategies: Techniques like mindfulness meditation, deep breathing, and relaxation exercises can help you become more aware of your thoughts and emotions without judgment, reducing anxiety symptoms.
Anxiety and worries can be so overwhelming and exhausting that they can prevent you from enjoying your daily life. Your anxiety could also be a barrier to your treatment which can lead to worsening symptoms. If you are having difficulty knowing where to start, below are a list of anxiety-related questions and an online assessment that can support you with identifying specific areas to guide next steps with treatment. While these resources are helpful to start with, they should not take the place of an official assessment with a licensed clinician.
Do you find it difficult to control your worries?
Do you have sudden feelings of intense fear or anxiety?
Do you worry excessively about the future or bad things happening?
Do you often feel restless or on edge?
Do you experience somatic symptoms such as heart racing, shortness of breath, headaches, stomachaches, nausea or sweaty palms?
Do you have trouble sleeping due to your mind racing with thoughts?
Do you have difficulty focusing while trying to complete tasks?
Do you feel irritable, hypervigilant, and tense more days than not?
It's important to note that experiencing occasional worry or stress is normal, but when these feelings become overwhelming, persistent, and affect your ability to function in daily life, it might be a sign of an anxiety disorder. If you recognize these symptoms in yourself or someone you know, seeking professional help from a therapist or mental health professional is recommended for proper evaluation and support.
Please know that you are not alone and it takes a lot of strength and courage to initiate therapy. If you’re interested in starting therapy for anxiety concerns, I am here to answer any questions you might have to ease the process. You can reach me at (410) 936-4096 or via email: mandy@mindfultherapycollective.com.
Please note: This blog post is intended for educational purposes and is meant to complement mental health services. It is not a substitute for therapy.