Dr. Rose Bricker
Anxiety is typically internal. It is our reaction to stress and fear. Anxiety usually has feelings of apprehension, fear, overthinking, and dread. Symptoms of anxiety can be: excessive worry, headaches, difficulty sleeping, irritability, stomach aches, fatigue, difficulty concentrating, and feeling overwhelmed. I would estimate about 80% of the people who come into my office are suffering from some level of anxiety. Our daily life is full of anxiety provoking events! Many people are looking for ways to manage these symptoms.
A Few Ways to Intervene on Anxiety
1. Label the feeling: If you can name it, you can heal it. Labeling the emotion reduces amygdala (the brain’s alarm system) activity.
2. Ground yourself: Have a stone to hold, touch a tree, or anything solid.
3. Write it out: write out the worst case scenario. Then accept it! Acceptance helps to get rid of most of the fear. Tell yourself, “It’s just an emotion.”
4. Move: Movement breaks the anxiety loop faster than anything does. Name the fear and then move.
5. Activate your nervous system by putting cold water on your face and neck. This stimulates the vagus nerve and calms your body and mind.
6. Breathe: Two sharp inhales and one long exhale will encourage your body to settle down. Do this for 2 minutes. It activates the parasympathetic nervous system, which is where our body can rest, relax, and restore itself.
7. Ask yourself: “Will this matter in five years?” Give yourself permission to let the fear go.
There are many more ways to intervene on anxiety. If you would like more information on how to manage both anxiety and stress, please call me for a 30-minute complimentary meet and greet appointment at 520-820-4079. I’m conveniently located just a little north of Oro Valley.