Wednesday, April 16, 2014

Coping with Anxiety

Anxiety is associated with symptoms of excessive worry that is difficult to control, restlessness, fatigue, lack of concentration, irritability, muscle tension and sleep disturbances. It can affect many areas of life, including work, school, home and relationships. Managing anxiety can be a challenge, but here are a few tips that can help bring the symptoms down:

1. Grounding techniques help you focus on the "here and now" instead of the worry. Try using meditation, deep breathing, guided imagery and/or progressive muscle relaxation exercises to help "ground" you.

2. Develop a list of things that trigger your anxiety, and associate each with a strategy that helps decrease the stress. For example, if you have a big test, use a study or time management plan to help you proactively feel prepared.

3. Ask yourself "What can I control right now?" and tackle that task. This may help increase feelings of empowerment over the sense of worry.

4. Redirect the "what if's" to what you have evidence of. For example, if you are feeling "What if I fail?" redirect that to "I have had success in the past."

5. Develop a consistent healthy routine that includes nutrition, exercise and regular sleep routine.

If you are experiencing anxiety and want to seek professional assistance, please contact Open Doors Counseling, Coaching and Consulting at 602-499-9952 or visit our website at