Live Your Best Life Without Worry, Fear, and Self-doubt
Time is racing, your heart is beating fast, your clothes are drenched with sweat. Everyone is counting on you, yet no one seems to care that you need help, need more time, or just check in to see if you are okay.
Your nerves begin to take over. You start to panic, anxiety sets in and you shut down. Your confidence is gone and you are labeled as unreliable or incompetent solely because you didn’t know how to deal with the rush of anxious emotions taking over your body.
Anxiety is a disorder that comes in different forms. It’s important for you to recognize your anxiety so you can develop a strategy to control it and cancel it out.
What type of anxiety are you dealing with?
If you are always feeling a sense of intense worry or you feel like you can’t gain control, you may be going through Generalized Anxiety Disorder or GAD. Generalized anxiety can be debilitating at times. You find yourself constantly worrying and overthinking everything to the point where it begins to take a physical toll on you.
If you are experiencing sudden bursts of fear, sweats, and shaking, you could be suffering from panic attacks also known as panic disorder.
It’s important to first recognize that you are suffering from some form of anxiety, and then create a plan to tackle it.
Take A Minute And Breathe
When all of your thoughts are racing and emotions are high, take a minute to slow things down and pace yourself. If you are feeling overwhelmed, take a break from everything. Turn off your phone or computer, step outside and take some deep breaths. Inhale, exhale and release all of the stress and bad energy .
Make a list of all the tasks that you have to complete so that your mind doesn't go into overload and you feel overwhelmed. If you need more time to get something done, ask for it. If you need the day to destress, take the day. If you are asked to do something but unsure about how to do it, ask for help.
More Exercise and Less Caffeine
Coffee gets many of us going in the morning, but if you are prone to anxiety, that extra boost of caffeine could be mimicking symptoms of your anxiety. Instead of having a full cup of coffee, cut it down to about half or go for a cup of tea.
Exercise can also help to alleviate some of those stressors that lead to anxiety. Think about incorporating just 30 minutes of movement everyday. Try going for a walk, ride a bike or go for a swim. Any form of exercise that gets you moving will help.
Ask For Help
These steps may seem simple but it can be hard, especially for women who are expected to have it together all the time. Struggling to have it all while juggling home and work life can cause your anxiety to elevate. Don't let anxiety leave you feeling unworthy, cause doubt and second guessing yourself. Recognize some of the behavior and patterns that's causing your anxiety and take back control of your life.
Seeking help from a licensed mental health professional is a great and potentially necessary step to combat your anxiety. It’s not a weak step but a strong one to help you get back on track and heal.
Therapists are trained to help you create a plan to recognize and combat your anxiety. Some mental health care may even be covered by your insurance, reach out for help, you aren’t alone.
KQH Mental Health Counseling is here for you. Reach out today and let us help you create a strategy to cancel your anxiety.