Anxiety, noun
1 : painful or apprehensive uneasiness of mind usually over an impending or anticipated ill; fearful concern or interest
2 : an abnormal and overwhelming sense of apprehension and fear often marked by physiological signs (as sweating, tension, and increased pulse), by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it
Of all the mental health terms that are currently in existence, anxiety is most certainly the one that people have the most personal experience with. It tends to manifest itself when you’re working up the nerve to get up on stage to audition for the first time; makes itself known when you’re sitting down for that test you studied for all night but still aren’t quite sure that you know everything; it comes around when you’re watching someone typing a reply on Facebook after you say that you love them. These are all things that we’re familiar with, but sometimes it goes beyond just the heart fluttering or the sweaty palms. It becomes nail biting, finger picking, and can even go as far as becoming physically ill and panic attacks. But no matter how bad things get there will always be a way to get through it- it's all a matter of finding the coping mechanisms that work best for you.
1. Grounding yourself will keep you from living in the moment.
The easiest way that I've told my clients is to find 5 things you can see, 4 things you can touch, 3 things that your can hear, 2 things you can smell, and one thing that you can taste. It ties you to your surroundings so that your mind stays in the moment. You are in control of your emotions.
2. Deep breathing calms your nerves by controlling your heart rate.
Put both of your hands over your stomach. Close your eyes, and take a deep breath through your nose for between 8 and 10 seconds, filling your lungs and focusing on the outward movement of your stomach. This is your center. Then breathe out slowly through your mouth, focusing again on your stomach's movement. Then repeat as needed.
3. Journaling helps you more than you might think.
There are a lot of people who don't take journaling seriously, but I promise that it offers a lot more than what it seems at face value. When you journal, you're giving your thoughts a place to be other than in your head. Journaling might help with insomnia, racing thoughts, or even quality of sleep once those thoughts and feelings have someplace to go. The best time I find that journaling helps is right before bed- doing it at this time also makes it easier to remember to do it every night. The other (more hidden) aspect of journaling is being able to identify your triggers if you don't know what they are. If you adopt free writing, meaning that you're putting down on paper whatever comes to you in the moment, it gives you a good starting point if you don't quite know where to begin.
Anxiety isn't a "one size fits all" and everyone is a little different when it comes to how they cope with it, but that doesn't mean that you're not strong in your own right to have made it this far on your own. And remember: everybody needs a little help every now and then, even if they don't want to admit it. All you need to do is ask.
