There’s no shortage of things to be anxious about these days. COVID and its lingering effects and restrictions on life. Inflation. Jobs. Career choices. Politics. The list goes on. But the truth is, anxiety doesn’t have to come from something big and newsworthy.
My name is Dr. Lonnie Bryant, and I have helped thousands of individuals learn healthy ways to cope with anxiety. Rest assured, if anxiety is interfering with your life, there is help.
What is anxiety?
If you have ever experienced nervousness, a general feeling of worry, or just a sense of unease, you were probably anxious about something. Often people develop growing anxiety in response to the uncertain outcome of an upcoming event.
Anxiety arises when the body reacts to stress or a perceived danger (even if it isn’t real), triggering hormones that initiate the “fight or flight” response. This response is an instinctual reaction that prepares you to either fight the perceived danger or flee from it. The result can include a myriad of physical and mental symptoms.
Understanding anxiety can be challenging, however, as each person responds to perceived dangers differently. And sometimes, anxiety can become severe, building up into a full-blown anxiety attack that can last for hours.
If anxiety is causing you physical symptoms or interferes with routine daily activities, it is referred to as Generalized Anxiety Disorder, also known as GAD.
Some of the more common signs of an anxiety attack include:
- Rapid Heart Rate
- Sweating
- Hyperventilation
- Feelings of Dread, Panic, or Danger
- Restlessness or Nervousness
- Chills or Trembling
- Weakness or Fatigue
- Inability to Focus
- Gastrointestinal Symptoms
Panic attacks, on the other hand, usually occur out of the blue and can subside quickly. (It is worth mentioning sometimes panic and anxiety attacks can occur simultaneously.)
Common symptoms of a panic attack include:
- A Feeling of Losing Control
- Fear of Dying
- Shortness of Breath
- Heart Palpitations
- Chest Pain
- Feeling Dizzy or Lightheaded
- Tingling or Numbness in Extremities
- Nausea
- Sense of Detachment
6 Quick, Natural Ways to Deal with Anxiety
If you are feeling anxious, there are several natural remedies that you can do to help you relax quickly and take control of the situation.
Focused Deep Breathing
Try breathing in a circular pattern. Slow, deep breath in, then slowly let it out. It should take at least five seconds to inhale and another five to exhale. Continue this pattern for at least five minutes. (It is beneficial if you can lay down for this.) This will help calm you down and slow your heart rate.
Change Your Thought Pattern
When negative thoughts take root in your mind, they can distort the severity of what is going on. Take a few moments to question your thoughts and see if they really merit an anxious response. Are your fears based on reality or truth? Or are you worrying about something that probably won’t even happen?
Relaxing Exercises
I’m not talking about strength training or a long run. A relaxed 15 or 20-minute walk or some yoga or stretching exercises can help put the focus on your body and take your mind off what has you anxious.
Meditate
Meditation involves becoming still and completely focusing on something, such as a positive experience or emotion. It is vital to clear your mind of all else.
If you are a Christian, try thinking about a few Biblical verses you have memorized. Engage with the verses. As an example, don’t just quote Psalm 23 over and over, but immerse yourself in it. See yourself walking along still water with the Lord or laying down with him in green pastures.
For those not interested in meditating on Scripture, think about a past experience that brought you peace and joy. Maybe laying on a beach with your toes in the sand and the calming sounds of the ocean. Or a hike up a mountain with breathtaking views while surrounded by nature.
Aromatherapy
Scents such as chamomile, lavender, and sandalwood can be very soothing. This could be in the form of oil in a diffuser, a candle, an incense, or bath products. Whatever you prefer. Double the benefit by inhaling aromatherapy along with your deep breathing exercises.
Journal
Putting your worries on paper helps get them out of your head. This is also a great way to evaluate your worries and change your thoughts.
Long-Term Strategies for Coping with Anxiety
While the above tips can be extremely helpful in dealing with anxiety, if they aren’t working, it’s time to consider long-term strategies. This is especially true for those with GAD or who are often anxious to help reduce the frequency and severity of symptoms.
Keep Your Mind and Body Healthy
The healthier your mind and body are, the easier it is for them to fight stress and anxiety. But please don’t stress out about having to fix everything at once. It’s important to set realistic goals and not expect quick changes.
Focus on a healthy diet that avoids sugar and keeps caffeine and alcohol at a minimum.
Begin an exercise regime that you strive to increase over time. If you have a gym membership, put it to use! Begin weight training, swimming, or take classes such as yoga or aerobics. If not, there are still plenty of options, such as a daily walk or bike ride or going along with an exercise video.
Get plenty of rest. When you are tired or fatigued, you are at a much higher risk of falling victim to stress and anxiety.
Stay connected to your loved ones. Even a quick phone call or text can brighten your day.
Take vitamins and consider supplements. (*Do not start supplements without discussing with your doctor first!)
Research has shown that some supplements can reduce anxiety. Some of the most common anxiety-reducing supplements include:
- Green Tea
- Lemon Balm
- Omega-3 Fatty Acids
- Valerian Root
- Ashwaganda
- Kava Kava
Identify and Manage Your Triggers
While many of the things that trigger anxiety are common to people of all backgrounds, such as caffeine, alcohol, a stressful job, or an upcoming event, some can be highly personal and less obvious.
Once you know what triggers the anxious feelings, you can learn how to manage or avoid them.
This may require professional help from a counselor who can help you determine the source(s) and teach you coping skills to deal with them or avoid them. And if your anxieties are related to a past trauma, it is vital that you get help from someone who is experienced and properly educated.
Many of my clients have successfully learned how to manage anxiety with Cognitive Behavior Therapy (CBT). This form of treatment involves changing thinking patterns and helping you recognize distorted thoughts that cause problems. It also includes learning how to better understand the motivations of others and implements problem-solving skills so you can change behavioral patterns and better cope with difficult situations.
Common triggers include:
- A New Job
- Traveling or Driving
- A Stressful Homelife or Work Environment
- Public Speaking
- An Upcoming Life Change (marriage, divorce, death of a loved one, or birth of a child)
- Medications and Their Side-Effects
- Withdrawal from Alcohol or Drugs
- Chronic Illness or Pain
- Another Mental Health Issue, Such as Depression
- Phobias, Such as Claustrophobia and Agoraphobia
Do you need medication?
In some cases, when professional counseling and lifestyle changes aren’t enough to keep severe symptoms of anxiety at bay, medication may be appropriate.
If appropriate, your counselor can help you determine if you should speak to your doctor or a psychiatrist about what might work best for you.
Are you ready to put anxiety in its proper place?
While anxiety may continue to be a part of your life, it should not interfere with your normal day-to-day routines.
If you are ready to take back your life and are considering counseling, make sure the counselor you choose is a good fit for you. I offer a FREE, no-obligation 20-minute phone consultation to ensure I am the right counselor to help you achieve your counseling goals.
If we agree we are a good fit, I can schedule a counseling session with you. I have offices in Fort Worth, TX and Flower Mound, TX, and I also offer virtual counseling. For virtual sessions, I use a format that is HIPAA compliant, secure, and confidential.
It’s time to start enjoying life. Call my office today at 682-365-2099 to schedule your phone consultation with me.
