Understanding Anxiety: Tips from a Licensed Therapist

As a licensed therapist for more than 40 years, I have encountered countless individuals struggling with anxiety. Whether it's generalized anxiety or specific fears—such as speaking in public, feeling "not good enough," flying, or socializing—it is prevalent today. Anxiety can manifest in various ways for different people.

Understanding how common anxiety is can help us avoid labeling ourselves with terms like "crazy" or "messed up."

Tip 1 - One Simple and Quick Tip

Hum. This may sound simple, but it’s effective. Humming engages your parasympathetic nervous system, which calms you down. Hum the birthday song or any melody that you enjoy. You will start to feel your mind and body begin to relax.

Tip 2 - But Why Does This Happen to Me?

Our nervous system serves two primary functions: the "sympathetic" and the "parasympathetic." The sympathetic system activates when we perceive a threat; it releases adrenaline, preparing us to escape. However, our brains sometimes overreact, leading us into fight, flight, or freeze mode, even when we are safe.

For example, if you’re sitting in a meeting, there’s no immediate danger. We can utilize quick tips to trigger the parasympathetic side of our nervous system, allowing us to relax and focus on our reality.

Dr. Tracey Marks, M.D., in her book entitled "Why Am I So Anxious?: Powerful Tools for Recognizing Anxiety and Restoring Your Peace", offers readers specific strategies to manage anxiety.

Tip 3 - My Story

I vividly recall my fear of walking into the classroom as early as first grade. I often pretended to be sick to stay home. Each morning, I hesitated outside the classroom, convinced that every eye was on me. I avoided any situation that might put me in the spotlight. This was a dreadful experience that recurred daily.

Times have changed, and we now understand more about the causes of anxiety and the methods for managing it.

Tip 4 - Anxiety and the Covid Pandemic

The fear during the Covid pandemic was palpable. We watched the ever-changing numbers of cases on television, adhering to strict social distancing. Everything felt like a potential threat, and our anxiety escalated over time as misinformation circulated.

Tip 5 - Our Brains and Learning

Our brains learn through repetition, especially when tied to emotional experiences. I remember clinging to the columns in front of my elementary school, crying and begging to return home. I had convinced myself that I was in danger. Strong emotional experiences, particularly when repeated, are deeply embedded in our brains.

As a protective measure, our brains retain these lessons. To "unlearn" these ingrained responses, we must face those memories while practicing relaxation techniques. This process takes time and commitment.

How Can These Tips Help?

Let’s revisit those quick tips. Remember, practice makes perfect. Try these techniques repeatedly, and you will notice positive changes in your anxiety levels. It’s through repetition that we can reshape our responses and regain control over our feelings.

Additional Techniques to Consider

There are countless strategies for managing anxiety beyond the ones mentioned. Here are a few more to explore:

• Mindfulness Meditation: Spend a few moments each day focusing on your breath. This practice helps anchor you in the present moment.

  
  

• Physical Exercise: Regular movement can reduce anxiety by releasing endorphins, which enhance mood.

  
  

• Journaling: Writing about your thoughts and feelings can provide clarity and release pent-up emotions.

  
  

• Talking to a Professional: If your anxiety feels overwhelming, consider seeking help from a licensed therapist.

  
  

Conclusion

Anxiety is a common experience that many people face. By understanding its nature and employing practical tips, you can learn to manage it effectively. Keep practicing the techniques mentioned, and remember that you’re not alone in this journey. With time and persistence, change is possible.