Anxiety Symptoms and Ways to Calm

Anxiety Symptoms and Ways to Calm Yourself

If you experience anxiety symptoms, you know how frightening they can be. The experience of having an anxiety attack varies from person to person, as we are all unique, but often individuals who suffer from anxiety report a combination of the following:

  • An overwhelming sense of panic.
  • Hyperventilating or trouble breathing.
  • Experiencing shaking, trembling, and sweating.
  • Nausea, possibly in addition to stomach cramps.
  • Dizziness or feeling physically ill.

These symptoms occur because your body is triggering your natural fight-or-flight response. The problem is that in this case your fight-or-flight response is triggered due to thoughts rather than an actual physical danger. When this happens, your brain produces more adrenaline. All of these factors result in the emotions, feelings, and physical symptoms of an anxiety attack.

Talking through issues can help you determine why you feel anxiety, and discover paths to alleviate these experiences. Counseling is an ideal way to get these conversations started. The combination of going through counseling and making day-to-day life adjustments can improve your life.

To learn more about the importance of breathing, visit this guide to Breathing Techniques: A Guide to the Science and Methods.

Focus on the Present to Reduce Anxiety Symptoms

When experiencing anxiety, individuals are often fearful of what might happen, creating thoughts of upsetting possibilities rather than focusing on the truths of the present. Focusing on the present can help dissipate obsessive thoughts about what happened in the past and possible future outcomes.

Mindfulness meditation can help. What mindfulness meditation does is to focus your mind on the present, forming new habits of living moment to moment instead of having your thoughts occupied with the past or the future. To practice mindful meditation, simply take a seat, somewhere comfortable or on the floor, focus on your breath, and when thoughts appear, allow yourself to release them. Bring your attention, again and again, to your breath and the present.

Take a Breath of Fresh Air

Often, when people are anxious or fearful, they take shallow breaths or even hold their breath. One strategy to alleviating anxiety symptoms, is to take full, deep breaths when you feel anxiety or stress swelling in your body.

If you are in a family or work environment, remember it is appropriate to excuse yourself if you need time to focus on your breath and relax. Heading outside for fresh air and a change of scenery can be extremely helpful. Taking time for a breath of fresh air is a free, natural, and effective treatment. Fresh air gives your body the steady supply of oxygen it needs to relax and center. Breathing can help calm your mind.

Talk to a Professional

While there are many day-to-day strategies that can be helpful in reducing anxiety symptoms, counseling is often needed to get to the core of why you are experiencing symptoms in the first place.

If you are struggling, it is important to remember that you are not alone. There are avenues for support, guidance, and healing. Many need help with life choices, life changes, and finding a path to happiness.

If you are seeking solutions for your anxiety, stress, worries, and fears, contact Van Blarcom Consulting.

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Kendall E. Van Blarcom, Psy.M. Licensed Psychotherapist (Retired)

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