What does Anxiety look like?

Written by: Toni Privado, Graduate Student Intern

It's normal to feel anxious from time to time, especially if your life is stressful. However, excessive, ongoing anxiety and worry that are tough to control and interfere with daily activities may signify generalized anxiety disorder.

Meet Tina, she has a generalized anxiety disorder. Tina often feels restless, constantly feels on edge, and has difficulty concentrating. Tina often feels overwhelmed and wants to withdraw from social interactions. Tina also finds work difficult and stressful.

Tips on how Tina copes with generalized anxiety disorder.

Exercise

Moving your body can be a great way to manage stress. Exercise helps to boost our endorphins and relieve tension. Tine finds when she works out, takes walks in the park, or participates in yoga that her anxiety is much easier to manage. 

Keep a consistent schedule and try to incorporate exercise three to four times per week. You may also try massage to help ease muscle tension that is often experienced with anxiety.

Get Enough Sleep

According to the Center for Disease Control (CDC), only one in three adults in the United States get the recommended seven hours of sleep at night. Tina finds that creating a reliable nighttime routine helps her relax and prepare for quality sleep. Tina enjoys things like nighttime affirmations, reading, and journaling before bed. Tina also turns off electronics at least one hour before bed, so it helps her prepare her mind and body for rest.

Breathing

Tina finds that her anxiety causes her to experience shortness of breath, tightened chest and muscle tension. In those moments, Tina remembers her deep breathing exercises. 

Practicing the 5-4-3-2-1 grounding technique can be helpful.  This is where you find five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.  Applying the five senses method helps us to redirect our thought processing and focus more on what is currently around us and occurring in our bodies.

Learn what triggers your anxiety

Identifying what triggers your anxiety can be an insightful tool. Is it work, family, school, or something else you can identify?

Write in a journal when you're feeling stressed or anxious, and look for a pattern. Tina finds that journaling helps her prioritize problems, fears, and concerns. It allows Tina to track any symptoms day-to-day so that she can recognize triggers and learn ways to better control them. It also allows Tina the opportunity for positive self-talk and identifying negative thoughts and behaviors.   

Talk to someone

Find a trusted person to talk with about your challenges. Therapy can help you uncover the underlying causes of your worries and fears. It can also help you learn how to relax, look at situations from a new perspective, and develop better coping and problem-solving skills. Therapy gives you the tools to overcome anxiety and teaches you how to use them.

Restoring Hope Counseling has multiple Therapists on staff with some who are able to take insurance, and some who are interns and provisionally licensed staff, who can provide counseling at a discounted rate. They all provide in Person or Telehealth sessions. Visit our “Meet our Team” page or contact us for further information to help you find the person who is the best fit for you.