Six Tips to understand and manage anxiety
Anxiety is in-built in human beings and has an evolutionary purpose. Haven’t we all experienced butterflies in our belly? When it (anxiety) exceeds a certain threshold, it becomes maladaptive and our everyday functionality is affected. Eventually, our body pays the price and then we seek support or accept it as our fate and live with certain phobias and fear for rest of our lives. Manytimes when folks accept it’s existence, learn from it and change their maladaptive patterns. Unfortunately, sometimes our patterns are so deeply ingrained that it is very hard to change them on our own and we might go and seek anxiety counselling from registered clinical counsellors or psychotherapists.
Managing anxiety involves a combination of strategies and techniques. As mental health clinicians, we learn variety of techniques to deal with Generalized Anxiety Disorder (GAD i.e. if you have formal diagnosis) or simply put different facets of anxiety. We often tell our clients that what works best can vary from person to person, so it may take some trial and error to find the most effective approach for you. Here we share some basic ways, you can get a handle onyour anxiety or support someone who might be anxious:
Deep Breathing and Relaxation Techniques:
Practice deep breathing exercises to calm your nervous system. Inhale slowly for a count of four, hold for a count of four, and exhale for a count of four. Here is an example of our clinic director, Aditi Jasra sharing some tips with the community : Relaxation Technique
Progressive muscle relaxation involves tensing and then relaxing different muscle groups in your body to release physical tension.
Regular Exercise:
Engage in regular physical activity like walking, jogging, yoga, or swimming. Exercise releases endorphins, which are natural mood lifters.
Aim for at least 30 minutes of moderate exercise most days of the week.
Mindfulness and Meditation:
Mindfulness techniques can help you stay grounded in the present moment, reducing worry about the future.
Try meditation, mindfulness apps, or guided relaxation exercises to build mindfulness skills.
Cognitive-Behavioral Therapy (CBT):
CBT is a well-established therapeutic approach for managing anxiety. It helps you identify and challenge irrational thought patterns.
Consider working with a therapist trained in CBT for personalized guidance.
Healthy Lifestyle Choices:
Prioritize a balanced diet, regular sleep schedule, and limiting caffeine and alcohol intake.
Avoid recreational drugs, as they can exacerbate anxiety symptoms.
Social Support: social connectedness is a protective factor when it comes to anxiety as well as having a co-regulator helps get out of dysregulated phase
Connect with friends and family members who can provide emotional support and a listening ear. If you feel like you are unable to connect with your friends, they dont understand or you dont want to burden them with your worries, stressors or phobias then consider receiving anxiety counselling from professionals like our team.
Consider joining support groups or social clubs that interest you.
Remind yourself that managing anxiety is an ongoing process, and it's okay to seek counselling if your anxiety is significantly impacting your daily life. A mental health professional can provide tailored strategies and treatments to help you manage anxiety effectively.
Once again highlighting psychotherapeutic interventions we use at our practice here for managing anxiety that are supported by research evidence include:
Cognitive-Behavioral Therapy (CBT):
CBT is one of the most extensively studied and evidence-based therapies for anxiety disorders. It helps individuals identify and modify irrational thought patterns and behaviors that contribute to anxiety.
Research has shown that CBT is effective in treating various anxiety disorders, including generalized anxiety disorder (GAD), social anxiety disorder, and panic disorder.
Exposure Therapy:
Exposure therapy is a core component of CBT and is particularly effective for specific phobias and post-traumatic stress disorder (PTSD).
Studies have demonstrated the effectiveness of exposure therapy in reducing anxiety by gradually exposing individuals to feared situations or stimuli in a controlled and safe manner.
Mindfulness-Based Stress Reduction (MBSR):
MBSR is a mindfulness-based intervention that teaches individuals to cultivate awareness and acceptance of their thoughts, emotions, and bodily sensations.
Research has shown that MBSR can significantly reduce symptoms of anxiety and improve overall well-being. It's often used as an adjunctive therapy for anxiety disorders.
Acceptance and Commitment Therapy (ACT):
ACT is a mindfulness-based cognitive therapy that emphasizes acceptance of distressing thoughts and feelings while encouraging individuals to commit to values-based actions.
Studies have found ACT to be effective in reducing symptoms of anxiety, especially in cases of generalized anxiety disorder and obsessive-compulsive disorder.
Interpersonal Therapy (IPT):
IPT is a time-limited therapy that focuses on improving interpersonal relationships and communication skills.
Research has indicated the efficacy of IPT in treating anxiety-related disorders, particularly when anxiety symptoms are closely linked to interpersonal conflicts or life changes.
Dialectical Behavior Therapy (DBT):
DBT is originally designed to treat borderline personality disorder but has shown promise in addressing anxiety disorders, especially in cases where emotional dysregulation is a contributing factor.
Research suggests that DBT skills training, which includes mindfulness and emotion regulation techniques, can help individuals better manage anxiety symptoms.
The effectiveness of these interventions can vary depending on individual factors and the specific type and severity of anxiety. Tailoring the approach to the individual's needs is often a key aspect of successful treatment and ofcourse finding a qualified professional you will connected with. We offer Free consults, operate on No-waitlists model and can get you in with a counsellor right away so you can receive therapy for your anxiety right away. You don’t have to suffer anymore with debilitating effects. Let us support you on your journey and help you conquer your fears, worries and pain.
