Effective Strategies to Reduce Anxiety and Regain Control of Your Life
Depending on which study you read, estimates show anxiety is a struggle for up to 25% of the population in some counties [1]. Other studies suggest an even higher rate of, with one national survey in 2018 finding nearly one in five Americans over 18, and one in three teens ages 13 to 18, had an anxiety disorder during the year prior [3].
Individuals with chronic health conditions are even more prone to anxiety [1]. With such high numbers there are many who believe anxiety is a growing epidemic, a national crisis.
Often times with something this big it can feel hard to take control or make any progress. However, there is good news. Small changes in your everyday life can be very impactful and help you manage your anxiety levels on your own.
Although, it never hurts to see help if you feel you need it. After all, constant anxiety levies a toll on health. Anxiety increases levels of the stress hormone cortisol, raising blood pressure, which contributes over time to heart problems, stroke, kidney disease, and sexual dysfunction [3].
How Anxiety Impacts Your Body and Mind in Ottawa, KS
The physical changes in addition to the emotions experienced when one has anxiety cause your quality of life to struggle.
We know your pain, and have experienced it. We each face challenging situations every day, and when anxiety is present it makes life that much harder.
From frequent stomach aches, bathroom breaks and migraines to an inability to sleep or be intimate with your partner, anxiety turns your life upside down.
If you relate to any of these symptoms, anxiety may be plaguing your life.
But we want you to know there is hope. Below we will discuss several ways you may be able to improve your quality of life and decrease your anxiety levels by seeing a therapist for anxiety in Ottawa, KS.
5 Strategies to Reduce Your Anxiety in Olathe, KS
Let’s get to it. The most important thing is for you to know that what works for you is most important. Some of these suggestions may not be a good fit for you, and that is okay, each of these options can stand alone or be used in partnership with others and talk therapy or medication. We are going to order these in order of ease and convenience.
Grounding or Breathing Techniques as Anxiety Treatment
These are meant to be completed with ease, without need for preparation or additional tools being needed.
Follow the 5, 4, 3, 2, 1 steps to ground/resettle yourself.
Find 5 things you can see: Acknowledge five things you can see around you, such as a pen or a spot on the ceiling.
Then find 4 things you can touch: Acknowledge four things you can touch, such as your hair, a pillow, or the ground.
After that, find 3 things you can hear: Acknowledge three things you can hear, such as any external sound.
Follow that step by finding 2 things you can smell: Acknowledge two things you can smell, such as pencil, perfume, flowers, or food.
The last step is to find 1 thing you can taste: Acknowledge one thing you can taste, such as a piece of gum, a mint, or a sip of a drink.
To utilize square breathing follow these steps:
Inhale for a count of four
Hold your breath for a count of four
Exhale for a count of four
Hold no air for a count of four
Meet Your Basic Needs as Anxiety Treatment
We often overlook the small things. Especially if you find yourself in flight, fight or freeze due to your anxiety. This very physical process which occurs in your body leads you to believe you are not safe in the present moment, even if there is no real threat. I tell people all the time, if you are being chased by a lion you are not going to stop for a snack or a water break, let alone to rest. This leads to an unfortunate cycle where we are struggling, but then we compound our stress by neglecting our basic needs.
So always remember to drink water, have a snack/eat meals, and take plenty of breaks/sleep a reasonable amount. By completing these small steps you can help remind your body and brain that you are safe and able to calm down.
Physical Exercise as Anxiety Treatment
There is a growing basis of evidence to suggest that physical activity is associated with reduced symptoms of anxiety in the general population and can be used to treat symptoms of anxiety in those with anxiety disorders. [2]
Keep in mind this does not mean you have to exercise for a specific amount of time or exercise a certain way. Instead, consider these low impact options: yoga, going for a walk, stretching, riding a bike, swimming, kayaking or toss a ball back and forth.
Remember, these practices are all about what works for you. It is always advisable you speak with your primary care doctor before beginning any exercise.
Use Nature as Anxiety Treatment
Time and time again there are people we work with who report being near water or in a quiet outdoor location helps them find peace or relax. There is something very centering and calming about being in nature. After all our world is very fast paced, and busy. This often leads to feeling overstimulated by all of the noises, movements, lights, sights and smells around us.
Nature allows a reprieve from this bombardment on our senses. When was the last time you experienced a quiet space? I know, “What about kids!” some of you are thinking. I hear you, and I propose to you that if it is good for you, it is also good for your children when we’re talking about time in nature.
However, if you cannot find quiet because of other people you are responsible for then it is time to use supports. This is one area I find talk therapy can support you in, because this type of situation requires boundaries and sometimes boundary setting with other people which can be very tough.
Get Distracted as Anxiety Treatment
Do what you enjoy! This can be anything from reading, to building. Crafting, drawing, listening to music, cooking, walking your dog or spending time with your dog are all excellent practices and can help you manage your anxiety. Sometimes you are busy, or maybe you are at work and these things are not possible.
Fear not, there are actions you can take even when you are at work to help you calm yourself. For instance, one of my favorite things to do is to go to the bathroom, not necessarily use it, but go there. What you do in there is your business, but this is somewhere your colleagues will most likely leave you alone. I make it a habit to slowly wash my hands, and focus on the temperature of the water and the smell of the soap. This gives me a few moments break where I am alone, and able to focus on what I need to keep moving forward.
Simple Lifestyle Changes to Boost Your Mood and Overcome Anxiety—You Don’t Have to Do It Alone in Overland Park, KS
Lifestyle changes can be challenging, but these small steps can greatly impact your mood and ability to enjoy your life. There is hope, and you are not alone.
Remember most of the population struggles with some form of mental health or stress which affects their life. With so many people experiencing the same thing, we have found a way to help support those individuals and we want you to have help to.
All that to say, if you’re struggling to get started you may consider asking for help, starting small, finding a friend to join you, or talk to your doctor. We are hear for you if you feel having someone to talk to would support you in meeting your goals!
Citations 1) Remes O, Brayne C, van der Linde R, Lafortune L. A systematic review of reviews on the prevalence of anxiety disorders in adult populations. Brain Behav. 2016;6(7):e00497. 2) Kandola A, Vancampfort D, Herring M, Rebar A, Hallgren M, Firth J, Stubbs B. Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety. Curr Psychiatry Rep. 2018 Jul 24;20(8):63. doi: 10.1007/s11920-018-0923-x. PMID: 30043270; PMCID: PMC6061211. 3) Coltrera, F. (2018, June 1). Anxiety: What it is, what to do. Harvard Health. https://www.health.harvard.edu/blog/anxiety-what-it-is-what-to-do-2018060113955
About the Author
Wendy Dodd, Licensed Master Social Worker
Wendy Dodd, a Licensed Master Social Worker, specializes in anxiety and depression treatment, utilizing Cognitive Behavioral Therapy (CBT) to help clients develop practical coping strategies. She is passionate about supporting individuals through mental health evaluations and providing care for first responders. Wendy emphasizes the importance of assertive communication and believes that feeling truly heard is key to managing life’s challenges. Her dedication to compassionate care empowers clients to regain control and find balance in their lives.
Other Therapy Services Provided by Fortis in Leavenworth, Overland Park, Olathe, Ottawa, KS & Throughout Kansas + Missouri
At FORTIS, we provide a wide variety of treatments to support your path toward a happier, more balanced life. Our services are tailored to meet the diverse needs of each individual. We recognize that everyone’s journey is unique, which is why our counseling offices in Leavenworth, Olathe, Ottawa, Overland Park, KS, and Liberty, MO offer an extensive array of mental health services.
Along with anxiety treatment, we provide affordable counseling services, couples and marriage therapy, Brainspotting, DBT Therapy, and Depression Treatment. We also specialize in EMDR for Children, EMDR & Trauma Therapy, counseling for First Responders, Family Therapy, and Internal Family Systems. Additionally, we offer Play Therapy, Somatic Experiencing Therapy, Teen Therapy, and counseling for Veterans. Contact us today to start your journey toward healing and well-being.
