By: Stephany Gonzalez, MFTC
If you have ever felt feelings of immense worry, nervousness about a situation or event, and unease about how it would end, you may have been experiencing anxiety. Anxiety solutions will help you combat anxiety. Anxiety is a feeling not unusual to most and kids and adults at some point in their lives may have come face to face with anxiety.
Characteristics of Anxiety
Anxiety can spring from an immense worry about a person, a place, or a situation. Where you are anxious about meeting someone new, starting a new job, starting at a new school. Some of the characteristics of anxiety can look the same.
Anxiety symptoms can be broken down into three separate categories physical, psychological, and behavioral. Anxiety solutions target each of these areas.
Physical Symptoms of Anxiety:
- Heart pounding
- Shortness of breath
- Sweating
- Stomach pains
- Muscle aches/pains
- Restlessness
Psychological Symptoms of Anxiety:
- Irritability
- Feeling “on edge”
- Fatigue
- Mind racing
- Difficulty concentrating
- Excessive worry
Behavioral Symptoms of Anxiety:
- Obsessive or compulsive behavior
- Phobic behavior
- Avoidance
- Distress
How can you overcome Anxiety?
Anxiety solutions improve your relationship with stress. When anxiety visits you there are five different things you can do to overcome it. Please keep in mind there is no right or wrong way in finding what works for you.
- Get some sun/go outdoors
Luck for us we live in the beautiful state of Colorado and we get ruffly 300 days of sunshine! Simply being outdoors can be so beneficial. Immerse yourself in nature, this can be a helpful way to ground yourself. When you find yourself outside next time and are feeling anxious try to follow the 3-3-3 rule. First, you want to look around your environment and name 3 things you see. Then name 3 sounds you hear. Finally, move 3 parts of your body. This activity can be useful for adults and children it helps you be in the present moment.
- Get Physical
Exercise helps you produce the “feel good chemicals” known as endorphins. Working out will help you get out of your head especially when you are stuck in your head with excessive worry thoughts. This can be a fun new way of interacting with friends or loved ones. You can exercise by going on a walk, riding a bicycle, doing yoga, or any other activity Colorado has to offer.
- Nurture your relationships
Social support helps you be more resilient to stress and feel better when you are feeling down and anxious. A good rule of thumb is reaching out to a friend, family member, or anyone you trust. You can talk to them about the anxious thoughts you are having if you are open to it. However, simply connecting with someone you love and laughing with them can boost your mood.
- Journal
Journaling is a great way to externalize what you are feeling and thinking about throughout your day. Another benefit of journaling is that it helps you gain perspective as well as it’s an additional way to explore your thoughts. As previously stated sometimes anxiety starts with worry and uncertainty and exploring your thoughts can help you determine if they are logical.
- Mindfulness and Gratitude
A very powerful thing you can do is to combine journaling and practicing gratitude. One way to practice mindfulness is to end your day by writing 3-5 things that you are grateful for. Creating this habit will help you to look at life differently. Additionally, be mindful and remind yourself to welcome positive thoughts when anxious once arise. Of course, this sounds easier said than done. However, remember sometimes it takes trial and error to find what works for you. You should also consult with your therapist for other suggestions or recommendations.
