Anxiety

Anxiety is often confused with stress. Anxiety is a normal response to situations in which a person is overwhelmed with uncertainty, trouble, danger, and/or fear. We often experience anxiety as one or more of the symptoms listed. Stress refers to the demands on our life (both good and bad) that can deplete our emotional, financial, time, and energy resources. In periods of significant stress, it is common to experience heightened anxiety. However, stress does not need to be present for an individual to experience anxiety.

Anxiety can manifest in physiological, emotional, cognitive, and behavioral symptoms. These symptoms may be a cue to recognizing that you are feeling anxious. When these symptoms are impacting your ability to function, it may be indicative of an anxiety disorder and may be helpful to seek professional assistance.

Physiological symptoms: Rapid heartbeat, muscle tension, dizziness, dry mouth, sweating, nausea, diarrhea, shortness of breath, shaking, sleep disturbance, fatigue.

Emotional symptoms: Feeling out of control, feeling apprehensive, feeling uneasy, fear, irritable mood, feeling overwhelmed.

Behavioral symptoms: Avoiding uncomfortable situations, procrastinating, excessive checking of behaviors, use of alcohol, food, sex, etc. to cope, compulsive behavior.

Cognitive symptoms: Worry, obsessive thoughts, racing thoughts, mind going blank, difficulty focusing

• Try to get enough sleep, nutrition, and regular exercise.
• Practice yoga, meditation, deep breathing, and relaxation exercises to reduce anxiety.
• Set realistic expectations for yourself and accept that you will not always meet those expectations.
• Talk about your anxiety with people who care about you.
• Accept that not everything is in your control and let go of things outside of your control.
• Engage in positive and realistic thinking patterns based on objective facts rather than assumptions or fears.
• Learn to say “no” so that you don’t overcommit yourself.
• Schedule times for relaxation, socializing, and fun into your week.
• Learn how to deal with criticism and allow yourself to be imperfect.
• Decrease your intake of caffeine, nicotine, or other stimulants, which can often increase anxiety.
• Decrease your alcohol intake, which interferes with sleep.
• Focus less on outcomes and more on your experience or what you are learning.
• Engage in physical activity to help decrease anxiety.
• Seek professional assistance. Consider utilizing the options listed within the Services tab.