People who suffer from anxiety want a quick fix as the feeling can be very debilitating.
Anxiety unfortunately is not something that is cured with one thing. In my practice I have found that people seem to benefit from a variety of things. Most often people will need to try several different approaches to manage or reduce their anxiety. When I give clients coping strategies to try I encourage them to really practice them over and over for several weeks before they decide if it is something that will not work. I compare this to working out. You have to keep working the muscle out for it to get stronger and stronger. You cannot expect to build muscle after one workout session. Below you will find a list of options that I have found to be beneficial for clients in my practice. Sometimes all of these things need to be utilized, sometimes just a few and rarely one option will be the answer.
- Mindfulness- This technique has gained popularity lately which is great! Mindfulness is the idea that one needs to be fully present in the “here and now”. This literally means focusing on exactly what is present in your environment at that very moment. One way to practice mindfulness is to check your five senses.
- What do you hear?
- Is there a scent?
- What do you see?
- Describe what you feel physically.
- Be ultra aware of how things taste as you eat them.
- Deep Breathing- This can be as simple as paying attention to each breath you take and focusing on how your chest rises and falls. Follow this simple excercise.
- 1. Breath in through your nose while counting to 4 or 5.
- 2. Open your mouth and slowly let your breath out through your mouth.
- 3. Practice doing this for just a few minutes.
- Distraction- Sometimes the easiest and fastest thing to do is distract. This can be binge watching a tv series, playing with your children, helping out a family member, volunteering, walking around your favorite store, read magazines or books, exercise, cook or bake, ask someone to tell you a joke etc.
- Medication- So often this is the first resort for people. I am not against medication as it is necessary in some situations. My suggestion is always to try some coping strategies first. If medication is something you believe might be helpful be sure educate yourself on the all the types of anxiety reducing medications. Your doctor or therapist can educate you on these. As a substance use therapist I find it my duty to warn you that some prescribed medications are very addicting and you must have a clear understanding of that prior to taking them. Be sure you chose a prescribing doctor that will closely monitor you. If you are or have struggled with addiction make sure you inform your doctor of this as medication may impact you differently and or you do not want to deal with another addiction.
- Therapy- Sometimes talking about your anxieties with a neutral party is all you need to feel better. Other times you may need a therapist to guide you through your thinking patterns, assist you in finding useful coping skills, or uncover and process underlying reasons for anxiety. Psychologytoday.com is a fantastic place to find a suitable therapist in your area.
- Weighted Blanket- These are heavier blankets that can be purchased in a variety of weights. The idea is they provide pressure that in a way mimics a hug or touch from another person. There is research that has reported benefits of Deep Pressure Stimulation. The weighted blanket is a possible option for obtaining Deep Pressure Stimulation.