If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults.
Ways to manage Anxiety:
Slow Your Breathing
When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.
When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.
Limit Caffeine
Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.
Exercise
Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.
Make a List
One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.
Remind Yourself of Reality
When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.
It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.
If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.
Start Therapy in Katy, TX
Times can be rough when having anxiety that interferes with your day to day life. Melissa provides therapy that is effective to enhance your well-being. To start counseling in Katy, Texas, follow these simple steps:
- Reach out to us through calling or filling out our contact form to schedue your first appointment.
- Get to know your caring online therapist Melissa.
- Begin your journey to a happy life!
Other Mental Health Services Offered at Barton Counseling Services in Katy, TX
In addition to online therapy, many other services are provided in the Katy area. Melissa also sees clients in office, if you are comfortable doing so. The offices are sanitized and have a low traffic flow. To address any issues your family could be experiencing, we offer family therapy. Barton Counseling Services offers counseling for teens and for young adults. Melissa also provides anxiety counseling, depression counseling, cognitive behavioral therapy. Additionally, Barton Counseling Services provides supervision for LPC Interns. Contact the office to find out information on the ways that Melissa can assist you in your path to happiness.
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