Recognizing your anxiety
Tips that can help you reduce anxiety
Try them out!
Photo credit: Sage Friedman via Unsplash.
Recognizing your anxiety
Constant worrying, insomnia, fatigue, constant headaches, a racing heartbeat… Many of us are aware of some of the more common signs and symptoms of anxiety, but anxiety doesn’t manifest itself the same way in each person.
There are a lot of uncommon signs and symptoms that not everyone knows about that may indicate that you’re experiencing anxiety. These may include the following:
Changes in appetite
Difficulty making decisions
Excessive yawning
Heart irregularities
Indigestion
Phantom smell
Phantom vibrations
Skin rashes
Tingling or numbness
Tremors, spasms, or cramping.
As shown to the right in the "Recognizing your anxiety" iceberg, some signs and symptoms may be more noticeable compared to others, with some of the lesser known signs and symptoms being overlooked.
It’s important to know that while you may not exhibit the more common signs and symptoms that are talked about during health class or Mental Health Awareness Week, it does not mean that your personal experience is invalid. Vice versa, even if your anxiety manifests in the more common signs and symptoms, your experience is still valid.
You are worthy of help and support no matter your experience.
Tips that help you reduce anxiety
Just like not everyone experiences the same signs and symptoms, there isn’t one coping strategy that’s going to solve all your problems, but it certainly doesn’t hurt to try out new mechanisms and see what works best for you.
Below are a few different coping strategies that are worth a try when experiencing anxiety or panic attacks. (Side note: there is a difference between anxiety and panic attacks. Learn more about the differences from the Cleveland Clinic here.)
Journaling
Journaling, like keeping a diary? Yes. Keep a notebook in your backpack or your notes app on your phone and write down your feelings whenever you’re overwhelmed. What are you feeling? Reflect on what is making you feel stressed out. Write down sentences, bullet points, words, or even try doodling. Use this as a way to express your true feelings in a private space without the fear of judgment.
Deep breathing exercises
Many times, anxiety and panic attacks may trigger your “fight or flight” response — the urge to run away/hide from what’s making you feel anxious or panicked or to become defensive. — This may induce shallow, rapid breathing, increasing your heart rate. Deep breathing exercises can help reduce your heart rate, allowing your body to relax at its natural rate. One technique is called the 4-7-8 method.
Inhale for 4 counts.
Hold that breath for 7 counts.
Exhale during 8 counts.
Repeat this 3-4 times.
333 Rule
This strategy is a simple grounding technique to help calm you down during a moment of intense anxiety or feeling overwhelmed. Try identifying things that you don’t normally take into consideration, like different shades of one color or a certain pattern.
Identify 3 things you can see around you. — Look for specific things, like different shades of green or objects that might all be shaped as circles.
Identify 3 things you can hear. — Try to isolate sounds that you normally wouldn’t notice, like footsteps or someone using an eraser.
Identify 3 things that you can touch. — Explore the different qualities of objects near you. Reading a book? Examine how it feels, like the weight or texture of paper.
Walking
Participating in sports isn’t for everyone, and sometimes going to a gym full of fitness buffs only makes your anxiety worse. However, exercising can substantially boost your mental wellness. Researchers say that walking as little as 10 minutes outdoors can relieve anxiety as well as depression. Not only does spending time outdoors elevate your mental health and give you some much-needed vitamin D, but it also can help you sleep better, and it increases your productivity and imagination. Whether you’re feeling overwhelmed by school or family, this may be your body’s way of telling you that it needs to get outside and move for a bit.
5-Sense Method
Similar to the 333 Rule, this method helps you to hone your senses while simultaneously slowing your breathing, ultimately, bringing you to a much calmer state. If it helps, say their names out loud or write them down on a piece of paper.
Acknowledge 5 things that you can see around you. Whether it’s a pencil, an iPhone or a car, try to name just 5 things you can see in your environment.
Acknowledge 4 things that you can touch. It could be a blanket, a dog, or even something you're holding in your hand.
Acknowledge 3 things that you can hear. Maybe you can hear a garbage truck outside or even the music coming from someone’s earbuds nearby.
Acknowledge 2 things that you can smell. Whether it’s perfume, something yummy being made in the kitchen, or even if you need to step outside and catch a whiff of nature for a few moments.
Acknowledge 1 thing that you can taste. Mint gum, strawberries, or maybe you need to take a sip of coffee.
Try them out!
Want to read more about where and when others have used these methods? Check out the resource below for examples:
What to know about 4-7-8- breathing: https://www.webmd.com/balance/what-to-know-4-7-8-breathing
The 333 rule: Benefits & how to use it: https://www.choosingtherapy.com/333-rule-anxiety/
Exercise for stress and anxiety: https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
The 54321 method: Benefits & how to use it: https://www.choosingtherapy.com/54321-method/
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a mental health professional or other qualified provider with any questions you may have regarding your medical condition. If you think you may be experiencing a medical emergency, please call 911.
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