How to Manage Symptoms of Anxiety

By Brendan Marshall, Registered Psychotherapist (Qualifying) 

If you have anxiety and have been told your whole life to just calm down, don’t worry about it, or it’s not that big a deal, this post is for you. Because when you are in the middle of an anxiety attack, it feels like the entire world is crashing down upon you and your body is betraying you. Sometimes it feels hard to breathe, like your heart is going to explode, or your stomach hurts so much you might be sick.

Even though it may feel like your anxiety is impossible to manage and like it willl never end,

They can be managed and stopped.

These are some tried and proven techniques to manage your anxiety attacks when they arrise. These help to reduce the intensity and duration of the attack. 

How to manage your anxiety

Anchor Your Breath:

When you feel overwhelmed, your breath is your first line of defense. Try the 4-7-8 rhythm: breathe in for 4, hold for 7, and breathe out for 8 to slow your heart rate.

Connect with Your Surroundings: If you feel detached or “floaty,” focus outward. Try to focus and describe what you can see, hear, smell, and touch. This can help bring your mind back to the safety of the present moment.

Release Physical Tension: 

Anxiety causes us to brace for impact. Take a moment to squeeze and then relax your muscles, working from your feet up, to physically let go of that stress.

Step Back from Your Thoughts: 

Imagine you are watching your thoughts on a movie screen. You don’t have to engage with the scary ones; just let them play out and fade away.

Reach Out: 

You don’t have to navigate this alone. A supportive voice can be incredibly grounding. Call a friend, family member, or mental health provider to help you ride out the wave.

Each person’s experience with anxiety is different, and what works for one person may not work for another. If you are struggling to manage your anxiety attacks, it’s important to reach out to a mental health professional.

What do i do now?

Many of my clients come into my practice wondering if they might have an anxiety disorder. It can be a challenging thing to talk about. Some people feel better after a diagnosis because it provides them with a sense of validation and explains why they have been struggling to manage their anxiety on their own. Others are terrified about what having an anxiety disorder means and if they will always have one.

Something that is important to understand is that whether you do or do not have a diagnosed disorder, your anxiety is extremely treatable, and you can get better.

These conversations are extremely important to have, and it is important to have an open, collaborative conversation about what your experiences mean to you. We can explore what techniques will work best for you and explore how your anxiety came to be. We will also figure out exactly what your next steps should look like and figure this whole thing out together. If you would like to explore this more and live in Ontario, book a free 15-minute consultation to see if we might be a good fit.