by Jessica Anne Pressler LCSW

Anxiety affects millions of people worldwide. It can manifest and various forms from general anxiety to panic attacks. In this blog, I will explore what you can do when you’re feeling anxious, and how to support someone who is feeling anxiety.

Dealing with anxiety: when you’re feeling anxious, it’s essential to have a toolkit of strategies to help you cope.  Here are some effective techniques.

1. Practice, deep breathing. Focus on taking deep breaths, which can help calm your bodies physiological response to anxiety.

2. Engage in mindfulness stay present in the moment by focusing on your senses and surroundings, rather than getting caught up in anxious thoughts.

3. Negative thoughts, identifying thoughts that make you feel anxious. Are they realistic? 

4. Practice self-care, engage activities that promote relaxation and well-being, such as exercise, reading, or spending time with loved ones.

5. Seek professional health, if your anxiety is persistent or interfering with your daily life, consider reaching out to mental health professionals for guidance.

Managing an anxiety attack: anxiety attacks also in his panic attacks can be overwhelming and frightening. If you find yourself experiencing one, try the following…

1. Remember, that this feeling will pass. Remind yourself that anxiety attacks are temporary and will subside, even though they may feel intense in the moment.

2. Focus on your breathing practice, deep breathing to help regulate your bodies response to the panic.

3. Use grounding techniques: engage your senses by focusing on your surroundings, such as counting objects in the room, or feeling the texture of your clothing.

4. Find a safe place: if possible, move to a quiet, comfortable location where you can sit and focus on calming yourself.

5. Seek support if you feel comfortable, reach out to a trusted friend, family member, or mental health, professional for health and guidance.

Here are examples of therapies for managing and treating anxiety. The best approach may vary, depending on the individual and the severity of their anxiety. 

1. Cognitive behavioral therapy (CBT): CBT focuses on identifying and challenging negative thought patterns, and behavior that contribute to anxiety. In CBT, a therapist works with an individual to identify and challenge irrational or distorted thoughts, they identify and develope coping strategies and problem-solving skills, and gradually expose a person to fearful situations to reduce anxiety overtime. They also teach relaxation techniques such as deep breathing and progressive muscle relaxation.

2. Exposure therapy: exposure therapy is a type of CBT that is particularly effective for specific phobias and social anxiety disorder and involves gradually exposing the individual to a fearful object, situation or activity in a safe and controlled environment. Through repeated exposure, the person learns to manage their anxiety and reduce their fearful response.

3. Acceptance and commitment therapy (ACT): ACT is a form of psychotherapy that emphasizes accepting uncomfortable thoughts and feelings, while committing to actions. The therapist will teach the individual to observe their own thoughts and feelings without judgment, develop more flexible and accepting relationship with their feelings.

4. Mindfulness-based stress reduction (MBSR): MBSR is a program that combines mindfulness, meditation, body awareness, and yoga to help manage stress and anxiety. Participants learn to focus on the present moment, observe their thoughts and feelings, without becoming absorbed in them, practice, self-compassion, and non-judgment, and engage in mindful movement and relaxation techniques.

5. Medication: in some cases, medication may be prescribed along with therapy or alone, to help manage anxiety symptoms. Common medications used are SSRIs, SNRIs, and Benzodiazepines.

It’s important to note that the most effective treatment plan often involves a combination of therapies tailored to fit the individual needs. Working with a qualified mental health professional can help determine the best course of treatment. In addition to therapy lifestyle changes such as regular exercise, a balanced diet, adequate sleep, and stress management techniques can also play a critical role in managing anxiety. When you’re feeling anxious and triggered, there are several techniques you can use to help yourself calm down and regain a sense of control. Here are some effective strategies:

1. Grounding techniques: grounding techniques can help you reconnect with the present moment and distract from anxious thoughts. Some examples are:

54321 Technique: name 5 things you see, 4 things, you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

Physical Grounding: Focus on the sensations of your body, such as the feeling of your feet on the ground, the texture of your clothing, or the temperature of your skin.

Mental grounding: engage in mental exercises, such as counting backward from 100 by 10s, or naming all the states or countries you can think of or reciting your favorite poem or song lyrics.

1. Deep breathing: deep breathing exercises can help calm your bodies physiological response to anxiety one technique is as follows: inhale slowly and deeply through your nose for a count of 5, hold your breath for a count of 5, exhale slowly through your mouth for a count of 5 and repeat this process several times, focusing on the sensation of the breath, moving in and out of your body.

2. Progressive muscle relaxation (PMR): PMR involves systematically tensing and relaxing different muscle groups to promote relaxation and reduce physical tension. Start by finding a comfortable position, either by sitting or lying down. Begin with your feet, tense the muscles as tightly as you can for 5 to 10 seconds. Relax the muscles completely noticing this sensation of tension releasing. Move up to your calves, thighs, belly, chest, back, hands, arms, shoulders, neck, and face, tensing and relaxing each muscle group.

3. Cognitive reframing: Cognitive reframing involves challenging and re-interpreting anxious thoughts to reduce their emotional impact. Ask yourself is this anxiety thought based on facts or feelings and triggers? What evidence do I have for or against this thought? Is there another way to look at this situation? What would I tell my friend having this thought?

4. Mindfulness meditation: Mindfulness meditation involves observing your own thoughts and feelings, and sensations without judgment. Find a quiet, comfortable place to sit, or lay down. Close your eyes and focus on your breath, noting the sensation of air moving in and out of your body. When your mind wanders gently redirect your attention back to your breath. If you notice any thoughts, feelings or sensations, simply observe them without getting caught up in them.

5. Engage in calming activities: participate in activities that you find soothing and enjoyable, such as listening to calming music or nature sounds, or a warm bath or shower, spending time in nature, engaging in creative hobbies such as drawing coloring or painting and practice yoga or stretching or walking as examples.

Different techniques work for different people so it’s essential to experiment and find what best works for you to help you manage your anxiety.

How to support someone with anxiety: if you know, someone who struggles with anxiety or panic attacks, here are some ways, you can offer support:

1. Listen without judgment: Be supportive, non-judgmental, empathetic listener when they need to talk about their anxiety. Remain calm and present. Speak in calm, soothing voice, and maintain a relaxed body language show that you are fully present and attentive to their needs. Please don’t take out cell phone or check your social media while they’re speaking to you. Be present and avoid getting caught up in their anxiety, or becoming anxious yourself.

2. Reassurance: remind them that their feelings are valid, and that you are there to support them. Acknowledge and validate their anxiety without minimizing or dismissing it. Phrases like “I can see that you’re feeling really anxious right now” or “it’s understandable to feel triggered in this situation” can be helpful. Please do NOT say things like “just calm down” or “it’s no big deal.”

3. Help focus on the present and encourage them to engage in grounding techniques, or mindfulness exercises to stay in the present. Guide them through grounding techniques if you feel comfortable doing so, help them focus on the present moment, using sensory grounding techniques, such as asking them to what they see? what they hear? what they feel, what they smell? what they taste? Encourage them to feel their feet on the ground or hold an object that brings them comfort.

4. Assist with relaxation techniques, guide them through deep breathing exercises or other relaxation techniques that you found helpful. Encourage deep breathing, guide them through one of the breathing exercises like what I mentioned earlier like the 555. Instruct them to inhale slowly through their nose hold for five seconds, hold for five seconds, and exhale for five seconds. Read along with them to model the technique and help them stay focused.

5. Encourage professional help if an anxiety is severe or persistent, gently suggest that they consider seeking help from a mental health professional. Offer to find them a therapist or a support group and remind them that seeking help is a sign of strength, not weakness, and help them not feel shame.

6. Provide a sense of safety. We assure them that they are safe that you are there to support them, and that this feeling will end. Find a place that would make them feel safer and more comfortable. 

Please remember that everyone experiences anxieties differently and what works for one person may not work for another. Be patient and understanding and willing to offer support in a way that is most helpful for that person. The best way to support someone is to remain calm and present and meet the person who is anxious where they are, and not try to impose our own values or judgment onto them. If they let us, we are there to help them regulate their emotions and promote relaxation, but we must respect their boundaries. For the one that helps. Take care of yourself as well. It is possible that even the supportive friend may need support and should reach out to mental health professionals as well for support.

Check out other blogs I have about Anxiety such as ; “Let’s Talk Anxiety”, Journaling Can Help reduce Anxiety and Holidays and Mental Health.

DISCLAIMER:

The contents of this website; blog, video, articles, media, social media, book, and references, are ONLY for informational and entertainment purposes. It is NOT intended as a psychological service, diagnostic tool, medical treatment, personal advice, counseling, or determination of risk and should not be used as a substitute for treatment by psychological or medical services.  

Please seek consultation by an appropriate healthcare provider. 

Call 911 if there is an emergency. 

Call or text 988, which is the National Suicide and Crisis Lifeline,

Call National Suicidal Prevention Hotline at 1-800-273-8255 to talk to someone 24/7 if needed. Call National Domestic Violence Hotline at 1-800-799-7233 to talk to someone 24/7 if needed. 

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