However, when anxiety levels reach a level that becomes too difficult to manage, try these 4 tried and tested tips:
1. Acknowledge that you are feeling anxiety
This may sound like a silly statement, but some of my clients try to “keep busy” or “distracted” so they do not have to face the anxiety. Anxiety is like a bubbling pot; eventually the contents will spill out if you don’t acknowledge the temperature is too high! By telling yourself “Yes, I feel __________” (nervous, anxious, worked up, troubled, or any other phrase that works for you) will begin the process of effective anxiety reduction.
2. Know your anxiety symptoms
Anxiety affects everyone in different ways, and it is important to know how it affects you. Some common symptoms include heart palpitations, sweating, uneasiness, tight chests, sleeplessness, tight throats, nausea and stomach cramps. It is important to identify and notice how it affects you so that you can recognise the symptoms of stress prior to your stress being full-blown anxiety.
3. Reduce the pressure to find the “source” of the anxiety
Many of my clients are so pressured to find the “reason” for anxiety, and the “root causes” of the issue. When working with a counsellor, you may discover through the process the “root cause” of your symptoms, and you may not. At first, it is important to practice loving kindness by not being too hard on yourself for “not knowing” why you are experiencing anxiety symptoms that are difficult to manage.
4. Find anxiety management techniques
Anxiety management and reduction techniques are a very personal way to become grounded, centred, and relaxed. This can come in so many different varieties, and can come in the form of mindfulness, exercise or other activities. My next posting will look at some of these techniques more closely. As long as the activity is meaningful and helpful for you, that is the most important part of this point.
If you are looking for additional anxiety reduction techniques, join us for our first psycho-educational workshop on anxiety reduction. Please check out the link here!
Take good care!