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What is Anxiety?
What is Anxiety?
Anxiety is a mental and physical reaction to something we feel is a threat. In small doses, anxiety is helpful. It protects us from danger, and focuses our attention on problems. But when anxiety is too severe, or occurs too frequently, it can become really exhausting.
What can anxiety feel like?
Worry, nervousness, muscle tension, can't sleep, can't concentrate, increased heart rate, upset stomach, sweaty hands and avoidance.
Anxiety can look different for different people. Try to pay attention to what your body feels like during anxious times.
What Can We Do About Anxiety?
It’s okay to have anxious thoughts and feelings. There are a few different things we can do when anxiety strikes.
Check Out Some Ways Below...
Deep Belly Breathing
Doing deep breathing is a simple technique we can do anywhere/anytime and no one even has to know that you are doing it.
How to Deep Belly Breathe:
Sit comfortably and place one hand on your belly.
Inhale through your nose deeply for 4 seconds (1 Mississippi, 2 Mississippi, 3 Mississippi, 4 Mississippi)
Hold the breathe in for 4 seconds
Exhale through your mouth for 6 seconds
The trick is to focus on each breath in and out and to count out the seconds out. Do this for a couple of minutes. How do you feel?
Muscle Relaxation
By tensing and relaxing the muscles in your body, you can achieve a sense of relaxation. Also, this type of relaxation can teach us how to spot anxiety by recognizing when our muscles are tense.
Imagery
Your thoughts have the power to change how you feel and view the world around you. When we think of sad things, we tend to feel sad. When we think of happier or more positive things, we tend to feel better.
For 5-10 minutes use all of your 5 senses to imagine a place you love. A place that is safe and comforting for you. It can be off in a distant land or under your favorite blanket on your bed. Really imagine it!
👀 What do you see? What’s in the distance? Look for small details you might usually miss.
👂What sounds can you hear? Are they soft or loud? Listen closely to everything around you.
👄 Are you eating or drinking something yummy? What are the flavors like?
✋ What can you feel? The temperature? Think of how the weather feels on your skin.
👃 What do you smell? What does the air smell like? Can you smell more than one thing?
Anxiety can feel even bigger when our thoughts tell us some things “could” or “might” happen. Even though there is no way for us to know for sure, these negative thoughts can negatively impact the way we feel. By looking for the truth and challenging these thoughts, you can reduce your anxiety. These thoughts, known as cognitive distortions, include:
All-or-nothing thinking, looking at things in black-or-white categories, with no middle ground. “If everything is not perfect, I’m a total failure.”
Overgeneralization from a single negative experience, expecting it to hold true forever. “I didn’t get hired for the job. I’ll never get any job.”
Focusing on the negatives while filtering out the positives. Noticing the one thing that went wrong, rather than all the things that went right. “I got the last question on the test wrong. I’m an idiot.”
Coming up with reasons why positive events don’t count. “I did well on the presentation, but that was just dumb luck.”
Making negative interpretations without actual evidence. You act like a mind reader: “I can tell she secretly hates me.” Or a fortune teller: “I just know something terrible is going to happen.”
Expecting the worst-case scenario to happen. “The pilot said we’re in for some turbulence. The plane’s going to crash!”
Believing that the way you feel reflects reality. “I feel like such a fool. Everyone must be laughing at me.”
Holding yourself to a strict list of what you should and shouldn’t do and beating yourself up if you break any of the rules. “I should never have tried starting a conversation with her. I’m such a moron.”
Labeling yourself based on mistakes and perceived shortcomings. “I’m a failure; I’m boring; I deserve to be alone.”
Assuming responsibility for things that are outside your control. “It’s my fault my son got in an accident. I should have warned him to drive carefully in the rain.”
How to Challenge those Thoughts:
Is this thought fact or feelings?
How would my best friend see this situation?
How likely is it that this fear will come true?
Is this thought helpful? How will worrying about it help me and how will it hurt me?
If it does come true, will it still matter in a week? Month? A year?
Putting Your Thoughts on Trial
Choose a thought that usually gives you anxiety. Now think of some facts in support of that thought and facts against that thought. Compare the evidence of each side and decide if that thought is true or not.
See the Apps Page for more resources
The Apps page has a few things that can be downloaded onto your phone/tablet to keep with you and help manage emotions on the go.
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