Hello everyone, welcome to my psychoeducation blog, where we explore topics related to mental health and wellbeing. I want to start by acknowledging your courage to embark on this journey of self-discovery and healing. It takes bravery to confront our challenges and seek out support, and I’m grateful to have the opportunity to offer guidance and resources to you.
Today we are going to talk about anxiety and stress, and learn some practical coping strategies. I will start with sharing some of my personal experiences struggling with anxiety.
Anxiety is no stranger to me. They’ve been constant companions for as long as I can remember. And while I’ve learned to manage them over the years, they still rear their ugly heads from time to time. That’s why I’m passionate about the topic of anxiety and stress management. It’s something that’s affected me on a personal level, and I know I’m not alone.
Anxiety and stress can manifest in a variety of ways, and they can differ from person to person. For me, it’s a tightness in my chest, a racing heart, and a sense of impending doom. For others, it might be excessive sweating, trembling, or even nausea. These physical symptoms are often accompanied by racing thoughts, excessive worry, and a general sense of unease.
For some, anxiety can be a complicated feeling to understand, but let me try to explain it to you in a way that makes sense. It’s like a storm in your brain, with thoughts and worries constantly swirling around and causing a lot of distress. You might feel like you’re constantly on edge or unable to relax, which can be very tiring and frustrating.
If you’re not getting it, that’s okay. Let me try another way: Imagine you are going to your new job for the first time. You might feel worried and nervous because you don’t know anyone there and don’t know what to expect. This feeling of worry is a normal part of life, but sometimes people’s brains can get stuck in this feeling of worry and it can make them feel anxious all the time, even when there’s nothing to be worried about. It’s like a smoke alarm in your brain that keeps going off even when there’s no fire. Just like how you would call a firefighter if your smoke alarm was going off all the time, it is completely okay to talk to a doctor or therapist if you’re feeling anxious a lot.
You don’t have to control your anxiety.
You just have to stop letting it control you.
There are many reasons why anxiety can happen, like genetics, biology, and past experiences. Some people might be more predisposed to anxiety because of their genes, while others might have a chemical imbalance in their body that contributes to their symptoms.
Anxiety is a real and painful disorder that can’t just be wished away. It’s not a matter of being weak or not trying hard enough. Our brains play a significant role in how we perceive and respond to stress and anxiety. When we experience stress or anxiety, our brains release a cascade of hormones, including cortisol and adrenaline. These hormones trigger the “fight or flight” response, preparing our bodies for action. While this response can be helpful in short bursts, chronic stress and anxiety can wreak havoc on our bodies and minds.
Additionally, there’s evidence to suggest that anxiety and stress can actually change the structure and function of our brains over time. Studies have shown that prolonged stress can shrink the prefrontal cortex, the area of the brain responsible for decision-making, problem-solving, and impulse control. This can make it harder to manage our emotions and cope with stress in a healthy way. It can also increase the activity in the amygdala, the part of the brain responsible for fear and anxiety, making us more prone to anxiety and stress.
So now that you know there’s genetic and neurological factors contributing to anxiety, and just like any other medical condition, anxiety requires proper treatment and support. The best way is to consult with a therapist and come up with an individualized treatment plan to help you overcome anxiety. At the same time, there are also effective strategies and tools available to manage anxiety and stress on your own.
Here are a few that have worked for me:
- Mindfulness and Relaxation Techniques – Mindfulness is about being present in the moment and not getting overwhelmed by thoughts or worries. It involves focusing on breathing, body sensations, and being fully present in the present moment. Relaxation techniques like deep breathing, progressive muscle relaxation, and guided imagery can also be helpful for reducing anxiety. For example, try taking a few deep breaths and focusing on the sensation of your breath moving in and out of your body, or visualizing a peaceful scene like a beach or forest.
- Cognitive Behavioral Therapy (CBT) Skills – CBT is a type of therapy that focuses on changing negative or unhelpful thoughts and behaviors. Some examples of CBT skills for anxiety management include:
- Thought stopping: noticing when a negative or anxious thought pops into your head and then saying “stop” to yourself, followed by replacing the negative thought with a positive or neutral one.
- Thought Log (see details and example of Thought Log here)
- Exercise – Exercise can help reduce anxiety by releasing endorphins and other feel-good chemicals in the brain. Even just a short walk or gentle stretching can help. Try finding a form of exercise that you enjoy and make it a regular part of your routine.
- Self-Care – Taking care of yourself is important for managing anxiety. This can include things like getting enough sleep, eating a healthy diet, and taking time for relaxation and self-reflection (more in-depth self-care ideas can be found here).
- Self-acceptance – Try acknowledge your thoughts and feelings without judgment or criticism, and treat yourself with kindness and understanding, just as you would treat a dear friend.
It’s okay to try different things out and find what works best for you. These strategies can be used alone, but they have the best effect when used in combination with other treatments such as psychotherapy.