Managing Anxiety
What is anxiety? Anxiety (and panic, the extreme form of anxiety) involves a normal physiological response
that alerts us to danger - a flush of adrenalin, shortness of breath, a pounding heart, sweating, feeling on edge. But, if you
have an anxiety disorder, none of this feels normal. It can feel horrific, occurring too intensely, too often, and as if it
is, "out-of-control."
It's physical, mental and emotional Anxiety involves the body (heart palpitations, shallow breathing,
muscle tension) the emotions (apprehension, fear, dread) and mental activity (overly focused and narrow thinking or constant worrying
thoughts). Getting "triggered" in one of these domains (physical, mental or emotional) can trigger the others, causing some
people to feel (especially with panic) spiraling out of control. It can feel so overwhelming that you cannot even recognize
when or how you are being triggered.
"Healthy" anxiety Effectively managed, anxiety is a helpful safety alert. Unfortunately
for many, this response gets triggered too easily, too often, so that instead of being helpful, it gets in the way of living life
with ease.
Self-help tips The tips below really can help. But, if anxiety persists, causes distress or interferes
with normal activity, you could have an anxiety disorder (such as Panic, PTSD, Obsessive-Compulsive, or Social Anxiety Disorder) and
could benefit from psychotherapy.
1. Train your body to calm down when it gets "triggered." Disciplines like yoga,
tai chi, meditation, etc., or breathing techniques such as the one I teach, can help.
2. Challenge habitual, "automatic," self-sabotaging thinking.
Find alternative yet realistic ways to think about things.
3. Learn to get better at identifying and listening to emotions,
as they occur. They will help you to understand what to do to get your needs met. Ignoring emotions and needs leads to
anxiety.
4. Get plenty of rest and relaxation, and reduce stress in your life. A tired, over-worked nervous
system can be more easily triggered.
5. Don't drink alcohol to alleviate anxiety. If you do, you might be using alcohol
as an anxiety medicine, and there are more effective and safer medicines available. People with anxiety disorders are at
high risk for becoming alcoholic.
Barbara Elbl, MFT, CEAP, CGP
Marriage and Family Therapist Ca Lic #33788
Certified Employee Assistance Provider (EACC #028021)
Certified
Group Psychotherapist (AGPA)
EMDR practitioner
Substance Abuse Professional
4333 California Street
San Francisco, CA 94118
415-681-1757
Call
now for a free brief assessment
EDUCATION CENTER
What is Psychotherapy?
What
is Counseling/Brief therapy?
What is EMDR?
What is (psychological) Trauma?
What
is Group Psychotherapy?
How do you find a good therapist?
Tips for Coping
Stress
Depression
Anxiety
Grief
or Loss