3 tips you struggle with anxiety

At some point in our lives, we all experience anxiety to some degree. In my work with children, I teach them that anxiety and excitement can often physically feel like one another. In a book that I often use with my students called “Anxious Ninja” by Mary Nihn, my students are introduced to a child whose anxiety presents as much like that of adults with physical symptoms, intense thoughts, and negative self-talk.

Here are a few signs that may indicate you are struggling with anxiety.

• Racing thoughts
  It’s common for our minds to wander throughout the day. Whether from boredom or a series of events, our brains take time throughout the day to process, evaluate and even problem solve the challenges that we face on any given day. When we experience racing thoughts our brains are moving from one thought to the next in rapid succession with minimal control. Many therapists call this a spiral. Thoughts that are spiraling often seem like they may take a lot of energy to be silenced. I’ve learned one of the best tools to use when our thoughts kick into overdrive is a grounding technique. The use of a grounding technique brings your attention to the present moment and allows your mind to focus on what is real, not what we are currently preoccupied with.

Tip: A useful grounding technique I’ve used is the called the “5-4-3-2-1 strategy” which requires us to call attention to all 5 of our senses in different ways. This tool requires minimal effort with substantial benefits. You verbally acknowledge 5 things you see, 4 things you can touch, 3 things you can smell, 2 things you can hear, and 1 thing you can taste.

• Physical sensations such as sweatiness or muscle tension. 
  Anxiety symptoms can be exacerbated if we think others notice our symptoms (i.e., sweating, or clammy palms). Sweating or excessive sweating when there has been no significant physical energy exerted can be a symptom of anxiety, but it can also be an indication of medical issue. If excessive sweating is a new symptom that you are experiencing, it’s important to first consult with your primary care physician to ensure that there are no underlying health risks. Once you’ve received a medical consultation, you may be able to deduce that you are experiencing symptoms of anxiety.

  Tip: Try 4-7-8 breathing where you inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This breathing technique helps to regulate our elevated heart rate and signals to our brains and bodies that we can relax.

  
  

•  Feelings of self-doubt, and panic 
  Have you ever felt confident about something at one time and then a short time later you are feeling completely unprepared, doubting your skills, and wondering if you are capable of completing the tasks at hand? If so, you’re not alone. Feelings of uncertainty when thinking of ourselves and our skills happen more often than we care to admit. However, a tool that I’ve found to be useful when I’m doubting myself is affirmations and positive self-talk. Affirmations are positive statement that support you in challenging the negative self-talk that you’re actively or passively engaging in.

  Tip: As we age, many of us become incredibly skilled at negative self-talk to the point that we aren’t even aware of our self-criticism. Here are a few of my favorite affirmations:

  • “I only need validation from me because my belief of me matters more than anyone else’s.”
  • “I am attracting positive and abundant people in my life because that is what I bring to others.”
  • “I am a loving, respectful, and loyal person and I deserve to be treated as such.”

    (Make sure you include the “why” for your affirmation!)

One of the great things about affirmations and mental health today is that there is an app for just about everything. There are several that offer affirmations that we can use daily to give ourselves the inspirational talks that we need.

Symptoms of anxiety are different for everyone, so it’s important that you take some time to check in with yourself every day, especially when it’s been an emotionally charged day. If you believe you may be experiencing symptoms of anxiety, are ready to process your feelings, and learn new ways to cope, send me a message!