Anxiety Therapy Tools

According to the Mayo Clinic, occasionally experiencing anxiety is considered a normal part of being a human. However, some individuals will experience anxiety to the point that they are consistently experiencing worry and fear of average situations; if that is the case, they could be living with an anxiety disorder. In general, people who are living with anxiety disorders will have repeated panic attacks, and may steer clear of certain places or situations to avoid triggering their anxiety. And for people who are living with an anxiety disorder, the feelings of panic and anxiety they experience might:

• Interfere with day to day activity
• Be disproportionate to the objective danger present at the time
• Be hard to control
• Last for a long period of time

Some individuals may begin to experience anxiety as early as their childhood, while others may see anxiety appear as adults. Some common symptoms and signs of anxiety could include:

• Feelings of weakness or exhaustion
• Sweating
• Difficulty sleeping
• Gastrointestinal issues
• Feeling tense, nervous, or overall restless
• Having a hard time thinking about anything other than the thing one is currently worried about
• Feeling a sense of impending doom, panic, or danger
• Trembling
• Hyperventilation, or breathing rapidly
• Difficulty concentrating
• Experiencing the urge to avoid situations, people, or things that trigger anxiety
• Having a hard time controlling worry
• Experiencing a heightened heart rate

One such way that an individual can be treated for anxiety is through mindfulness based cognitive therapy. This therapeutic approach mixes techniques lifted from cognitive therapy, meditation, and the creation of mindfulness, which is a non judgmental attitude that is rooted in the present moment. Some mindfulness tools that your therapist may teach you might include:

• Body scanning exercises: clients may be asked to lie down and become aware of different parts of their bodies, typically starting at their toes and working upwards until they reach the apex of their head.
• Mindfulness practices: mindfulness heavily relies on becoming aware of what is happening in the present moment. And while mindfulness can indeed be practiced during activities such as meditation, individuals can learn to incorporate mindfulness into other day to day activities they engage in.
• Yoga: clients could be encouraged to practice various yoga poses that help orchestrate mindful stretching.
• Mindfulness stretching: this technique asks clients to stretch mindfully, raising their awareness of both their minds and bodies.
• Meditation: therapists may ask clients to engage in self directed or guided meditation exercises, which can help clients become more aware of their thoughts, breathing, and body.
  

Another practice you may be taught is known as a “three minute breathing space technique.” This incorporates practicing three steps lasting one minute each:

1. Observe your current experience and evaluate how you are doing in the present.
2. Focus on your breathing.
3. Focus on your physical and bodily sensations.
   

While anxiety can indeed interfere with your daily life, there is hope: many therapeutic avenues have been proven to be effective in combating anxiety. And here at Grouport, we offer online group therapy appropriate for the ongoing COVID-19 pandemic. All of our incoming clients will receive a 20-minute initial consultation with a trained mental health professional. We will then match you with the appropriate therapy group, which will meet every week for an hour. You can find more FAQs here.

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