In the article “How to Stop Anxiety Before it Starts”, we explored what anxiety is, the early warning signs, and ways to prevent it from getting out of control. But let’s face it, anxiety can sneak up and take over our lives quickly. In this article, we’ll explore what to do when anxiety takes over and prevention strategies aren’t helping like they used to.
The Impact of Anxiety on Your Life
Anxiety can have a profound impact on various aspects of your life, including your mental and physical health, relationships, and work performance. It is important to understand the consequences of unmanaged anxiety so you can motivate yourself to take action and seek intervention as needed.
Mental and Emotional Impact
Anxiety can lead to persistent feelings of fear, worry, and unease. It can cause difficulty concentrating, irritability, and mood swings. It may also contribute to low self-esteem, self-doubt, and negative thinking patterns.
Physical Impact
Anxiety can manifest physically through symptoms such as headaches, muscle tension, rapid heartbeat, stomach aches, and fatigue. It can also weaken the immune system, making you more susceptible to illnesses.
Relationship Effects
Anxiety can strain relationships with loved ones due to excessive worrying, irritability, and difficulty participating in social activities. It may also contribute to communication challenges and feelings of isolation or withdrawal.
Work Performance
Unmanaged anxiety can impair your productivity, creativity, and decision-making abilities at work. It may lead to absenteeism, missed opportunities, and difficulties in meeting deadlines or taking on new challenges.
Recognizing Unmanageable Anxiety: Signs and Symptoms
To effectively intervene when anxiety takes over, it is crucial to be able to identify the signs of unmanageable anxiety. Consider the following signs and symptoms:
- Persistent Worry: Excessive, uncontrollable worry about everyday situations or future events that interferes with your ability to function.
- Panic Attacks: Sudden and intense episodes of fear or discomfort, often accompanied by physical symptoms such as a racing heart, shortness of breath, chest pain, dizziness, or a sense of impending doom.
- Avoidance Behaviors: Going to great lengths to avoid situations, places, or people that trigger anxiety. This can include avoiding social events, public speaking, or specific activities that evoke fear or discomfort.
- Cognitive Symptoms: Racing thoughts, difficulty concentrating or making decisions, overthinking, and experiencing intrusive thoughts or obsessive thinking patterns.
- Changes in Sleep Patterns: Insomnia or excessive sleep, restless sleep, or vivid nightmares that disrupt your restfulness and contribute to feelings of fatigue.
Cognitive-Behavioral Therapy (CBT) Techniques for Anxiety Management
Cognitive-Behavioral Therapy (CBT) is a widely recognized and effective therapeutic approach for managing anxiety. CBT focuses on identifying and modifying negative thinking patterns and behaviors associated with anxiety. Here are some key techniques used in CBT:
Cognitive Restructuring
This technique involves challenging and reframing negative thoughts and beliefs that contribute to anxiety. By replacing irrational or unhelpful thoughts with more realistic and balanced ones, you can reduce anxiety and improve your overall well-being.
Exposure Therapy
Exposure therapy gradually exposes you to situations or triggers that cause anxiety in a controlled and safe environment. By facing your fears gradually, you can learn to manage your anxiety response and develop a sense of control.
Relaxation Exercises
Learning and practicing relaxation techniques, such as deep breathing, progressive muscle relaxation, and guided imagery, can help reduce anxiety symptoms and promote a sense of calmness and relaxation.
Behavioral Activation
Engaging in pleasurable and meaningful activities can counteract the avoidance and withdrawal often associated with anxiety. By participating in activities that bring you joy and fulfillment, you can shift your focus away from anxiety and improve your overall well-being.
Brainspotting for Anxiety Management
Brainspotting is a therapeutic approach that can be highly beneficial for managing anxiety. It targets the underlying neural pathways and emotional patterns associated with anxiety by facilitating the processing of unresolved traumatic experiences or distressing memories. Brainspotting helps release the trapped energy and emotions linked to anxiety, allowing for profound emotional regulation, increased self-awareness, and a reduction in anxiety symptoms. This innovative therapeutic technique can be a valuable addition to the arsenal of intervention strategies for anxiety management.
Coping Skills for Anxiety Management
In addition to therapy, developing coping skills is essential for managing anxiety effectively. Consider the following strategies:
- Deep Breathing Exercises: Practice diaphragmatic breathing or “belly breathing” to activate the body’s relaxation response and calm your nervous system during moments of heightened anxiety.
- Progressive Muscle Relaxation (PMR): This technique involves tensing and releasing each muscle group in your body, promoting relaxation and reducing physical tension associated with anxiety.
- Journaling: Write down your thoughts, fears, and worries in a journal. This can help you gain clarity, process emotions, and identify patterns or triggers that contribute to your anxiety.
- Mindfulness Meditation: Cultivate present-moment awareness and non-judgmental acceptance of your thoughts and emotions. Mindfulness can help you develop a more compassionate and detached perspective on anxiety, reducing its impact on your well-being.
- Engaging in Relaxing Activities: Find activities that bring you joy, relaxation, and a sense of calm. This can include hobbies, listening to music, spending time in nature, engaging in creative outlets, or practicing yoga or tai chi.
When anxiety takes hold, it can feel overwhelming and disrupt various aspects of your life. However, by recognizing the signs of unmanageable anxiety and seeking appropriate support, you can regain control and find relief. Remember, seeking professional help is a sign of strength, and there are effective therapeutic approaches that can help you manage anxiety and develop coping skills.
If you need support coping with anxiety, I’d be happy to provide a consult to see how I might be able to help. You can book that here. For those living in Arizona, I offer individual and group counseling. For those living anywhere, I provide educational, supportive, and experiential wellness services.
