Anxiety Cycle
“I can’t stop thinking about it. Like a hamster in a wheel. My body feels electric.” Anxiety (defined as worry, undefined fear, agitation) manifests itself in many ways-but an underlying factor is that it is hard to shut it off, like it has an untamed life of its own. As a counselor and seasoned therapist, there are many tools and strategies that can be taught; but the impact of stress and anxiety are outlined below.
The components of anxiety are:
1. The mind (the “mental grinding”),
2. The emotions (primarily fear, worry)
3. The body/physical (increased breathing/ pulse, stomach churning, muscle tightness, etc.)
Calming Anxious Body Sensations
Because emotions are hard to change, the approach to “tame” anxiety and worry is by redirecting and reprogramming both the body and the mind through interruption and distraction. These include:
- Deep breathing-brings in a flood of oxygen into the brain and helps your body to read “Everything is OK” rather than shallow breathing that the body reads “Warning! Go into panic mode.” How to:-breathing in deeply and slowly through nose, hold and out through the mouth. Imagine the breath coming up from feet, all the way up to your head and back down.
- Every other-alternating body movement (left then right)-stimulates opposite sides of your brain which disrupts the circular anxiety cycle. How to: slowly tapping a hand, finger or foot, or circle fingers on your thigh-alternating every other hand/side of body.
- Distraction-turning over a pen or paper clip in your hand, doodling, squeezing a squishy object-all serve to distract the brain and refocus energy from your anxiety cycle into the object.
Interrupting Anxious Thoughts
Next is to divert your anxious thought process.
- Peaceful scene-imagine a restful scene that promotes a sense of calm. Imagine being there and notice your physical sensations. You can use music or a picture to remind you of it.
- Two screens-imagine two flat screen TVs in your mind. One is your “anxiety screen”- turn down the volume and move to the back of your mind. The other is a peaceful, “life as the way I would like it”, screen that you move to the front of your mind and turn up volume.
- Thought log-divide paper in half lengthwise and on left write out anxious and fearful thoughts; on the right write alternate, “evidence to the contrary” statements of what else is possible besides your anxious thought.
- Mindfulness and relaxation -find an exercise (online, an ap or at library) to listen to that brings you to a relaxed or mindful state (being present in here and now instead of the past or future).
At times, supplements or a prescribed medication may be needed calm the overactive part of the brain if the anxiety effects sleep, well-being and daily living. A skilled therapist or counselor with experience dealing with anxiety can help you identify what are the triggers that are causing your stress and anxiety to continue. Then, these easy tools, you can begin to gain a sense of calm in daily life and tame the anxiety beast within you.
McHenry County Counselor (McHenry, IL and Crystal Lake, IL surrounding areas)
For those living in McHenry County (McHenry, IL or Crystal Lake, IL surrounding area), contact Sheri Bland, a trained therapist in dealing with anxiety, stress and anxiety disorders, to help you identify your triggers and how to tame the anxiety that may have overtaken your life and thoughts.
Sheri can be reached at 847-438-4222, X 22 or at sheri@cherryhillcounseling.com
5435 Bull Valley Road, Suit 230
McHenry, IL 60050