Waldon, Erica L., BA, CLC-CHC
July 24th, 2024
Understanding Anxiety and How to Manage It
Anxiety can profoundly impact our lives, influencing our bodies, thoughts, and behaviors. Recognizing and understanding these effects can help us manage anxiety more effectively.
The Three Parts of Anxiety
Physical Symptoms: Anxiety can trigger various physical responses in our bodies, such as stomach aches, cold sweats, and a racing heart. These symptoms are our body's way of reacting to perceived danger.
Thoughts: Anxiety often brings about intrusive and worrisome thoughts. For example, you might think, "What if I forget what I want to say during the presentation?" These thoughts can increase our feelings of fear and uncertainty.
Behaviors: Anxiety influences our actions, sometimes leading us to avoid situations that cause us stress. For instance, you might find an excuse to avoid giving a presentation.
Learning to recognize these signs of anxiety is crucial. By identifying these symptoms, thoughts, and behaviors, you can start to address them and reduce their impact on your life.
When Does Anxiety Become a Problem?
Anxiety is a natural and helpful response when it alerts us to real danger. However, it becomes problematic when our body reacts as if there is danger when there is no real threat. This is similar to having an overly sensitive smoke alarm that goes off even when there isn’t a fire, such as burning toast in the toaster.
When anxiety is too sensitive, it can be both scary and exhausting. It is essential to understand that we do not want to eliminate anxiety entirely because it serves a protective function. Instead, we aim to manage and reduce it to a more manageable level so that it works correctly for us.
Practical Steps to Manage Anxiety
Acknowledge Your Anxiety: Recognize when you're feeling anxious and identify the thoughts and physical symptoms associated with it.
Challenge Negative Thoughts: Question the validity of your anxious thoughts. Ask yourself if there is evidence to support them or if they are based on irrational fears.
Practice Relaxation Techniques: Engage in activities that promote relaxation, such as deep breathing, meditation, or progressive muscle relaxation.
Stay Active: Regular physical exercise can help reduce anxiety by releasing endorphins and promoting a sense of well-being.
Seek Support: Talk to a trusted friend, family member, or professional about your anxiety. Sometimes, sharing your feelings can alleviate some of the burdens.
Develop Coping Strategies: Create a list of healthy coping mechanisms that work for you, such as journaling, listening to music, or spending time in nature.
By understanding how anxiety works and implementing these strategies, you can better manage your anxiety and lead a more comfortable and fulfilling life.
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