Reduce anxiety through simple steps
Want to reduce your anxiety? Take a walk, breathe and get an ice cream! It can be that simple!
I work with countless individuals who experience a lot of pain medically and mentally from anxiety, which often leads to depression. They come into my office unable to manage many facets of their life, and they are desperate to find happiness again. Some may experience physical issues – severe headaches, bad stomachaches, a pounding chest or irregular heart rate. Their anxiety has caused medical problems, and they need help before their condition worsens.
Surveys show that 60 percent to 70 percent of people with depression have anxiety, which will cause serious repercussions. It will impair the ability to function at work and at home, and relationships will suffer substantially. Americans have a 10 percent chance of developing anxiety, but these rates have been rising rapidly over the past decade. The onset of anxiety is about age 31.
Unfortunately, many individuals don’t even know what is happening to them. They don’t recognize the signs of anxiety, and even if they did, most would not know how to relieve it.
A few signs to look for include:
- Restlessness
- Fatigue
- Difficulty concentrating
- Irritability
- Tension
- Trouble sleeping
- Excessive worrying
We all may experience these signs from time to time, but when they persist for weeks or months, and they seem unmanageable and are interfering with our everyday living, it is time to get some help.
When I meet with clients who are living with undiscovered anxiety, I listen intently to their concerns. They may talk about physical symptoms that won’t go away, they may complain about problems in a relationship, or they may express worry about losing focus at work. In our sessions, I will dig deeply before I find the source of their issues is anxiety and depression.
For example, I will ask clients to talk about the activities in their life. Some may say they used to be involved, but not any longer. They’ve lost interest. Others may have an overloaded plate of activities they feel they must pack into their life. Both can be red flags that anxiety may be taking over. Some clients have chosen not to bring fun into their life, while others are overly consumed with filling every minute of their day with something to do.
We also may talk about friends. Do they have no one, or do they have an overabundance of friends who really are not friends?
Have they placed themselves in avoidable situations that have brought on anxiety?
I listen for their cues, sentences and expressions that describe what is really going on inside. And then I repeat what they have told me so they can hear it for themselves and begin understanding what they are dealing with in their life. Then, we can begin the resolution process.
Couples’ baggage may cause anxiety
I see many couples living with anxiety and depression. When they try to form relationships, a lot of family dynamics can be at play. They are bringing baggage into the relationship, often unknowingly. It could be childhood abuse or trauma from the past. I suggest the partner begin to really dig deeply into the behavior and ask questions. If you see something that doesn’t seem right, ask about it. For the person carrying the baggage, this is the norm for them. They don’t know there is anything wrong. And if you do nothing about the issue, it potentially could destroy the relationship if it is not discussed and resolved.
Anxiety in children is a growing concern
As a parent, watch and listen to your kids. Ask them questions about their day at school and observe their behaviors. It’s not just about bullying. As a former teacher, I have seen the discord in the classroom. Many kids can’t learn because other kids are disruptive and distracting. Some are bringing issues of their home life into school, which also creates a difficult learning environment for teachers to manage. All of these can cause your child to experience anxiety at an early age.
It is natural for parents to try to protect their kids from situations and experiences that will upset them, but you can make it worse through your intervention. The best way to help your kids is to teach them how to deal with anxious situations when they arise and model these at home. Assure them that they are going to be okay and that the problem will resolve. The calmness in your voice and your body language will help calm your kids, too.
Find resolution
- If you identify a situation that is causing you stress, try to remove it from your life.
- Stay clear of friends who are not a good influence.
- Remove the negativity from your life. This also could be people in your life who bring you down.
- Add activities you enjoy and get rid of the others that are just nonsense.
- Pay attention to the simple things that bring you joy and make you smile … like going out for an ice cream.
It starts within yourself to reduce your anxiety.
I tell my clients to try to live their lives with:
- Love
- Health
- Wealth – not necessarily financial wealth
These three will bring you happiness.
Find what brings you calmness, peace and happiness. Mine is music. I find it very therapeutic. I also enjoy lavender oils, which bring a sense of calm and clear thinking.
We all will face stressful situations that can lead to anxiety and depression. It is how we manage these situations so they don’t end up controlling our lives and impacting our mental health.