How To Stop Feeling Anxious And Vulnerable: 6 Powerful Tips
If feeling anxious and vulnerable has become a part of your life and you are clueless about how to deal with it, check this blog for six powerful coping techniques for anxiety.
I dont have any more hand sanitizer, and all of the stores are sold out,Marla* told me. Im glad that Ill be working from home next week,she added, although I think I might go nuts just being alone in my small apartment.
Matt* told me, Im not worried about myself. But Im concerned about my 86-year-old dad. Id like to go see him, but Id have to travel by public transportation, and then Id be taking a chance of contaminating him.
Jared* said, I think this fear-mongering is just making everything worse. How much of it is hype? And whats the reality of the danger? Nobody has any answers.
And Melissa* said, Im going to be home with my children and husband for the foreseeable future. Im terrified about everything thats going on in the world. How am I going to manage?
In the last few days, almost every conversation in my psychotherapy office has been tinged with anxiety, if not panic. Concerns about COVID-19 colored almost every session, no matter who the client was, and no matter what problems had brought them into therapy. My colleagues report much the sameeven if anxiety about COVID-19 isnt the main topic of a session, almost every client mentions it in one way or another when they enter the room.
What Would It Be Like If You Could Calm The What If’s That Fill You With Fear And Worry
Ive battled my own anxious thoughtsIn this workbook I am giving you the complete formula that can stop fear and anxiety. You will get the relief from the anxious thoughts you want. The workbook combines biblical teaching with cognitive therapy strategies to calm anxiety in 20 colorful worksheets to guide you through the steps of identifying and challenging anxious thoughts.
Can Anxiety And Depression Be Treated Together
Yes. No one has to suffer from anxiety disorder or depression, and certainly not both. People with anxiety disorder should speak with a psychiatrist, therapist, or other healthcare professional about their symptoms and start treatment as soon as possible. If you suspect you have both anxiety and depression, Connolly recommends getting a thorough evaluation from a psychiatrist as a first step. “It’s really crucial for people with both to have a good assessment to rule out bipolar disorder,” she says.
Important: If you or someone you know needs help coping with anxiety or depression, call the National Suicide Prevention Lifeline at 800-273-TALK . The Crisis Text Line also provides free, 24/7, confidential support via text message to people in crisis when they text to 741741.
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What Is The 3
If you’re looking for tools to help stamp out anxious tendencies in the moment, many therapists prescribe to what’s known as the 3-3-3 Rule. Its a technique that clinical psychologist and media advisory group member for the Hope For Depression Research Foundation Michele Goldman, PsyD, also calls the 5-4-3-2-1 rule.
Whatever count you use, the principle is the same: Look around the room and name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste, she explains. Using your five senses will ground you in the present and bring your brain back into your body and out of your anxious ruminations. If youre not in public, Athans suggests even naming the things you can notice out loud, to really remind yourself that youre here, now.
If you believe you’re experiencing an anxiety attack or are concerned about your health, please call 911. If you have anxiety, you may need to speak with a mental health professional. You can find help and learn more about anxiety by visiting the Anxiety and Depression Association of America.
General Coping Strategies For People With Anxiety
If you have an anxiety disorder, you may experience symptoms of your anxiety very frequently, not just when you are having a panic attack.
Common symptoms of generalized anxiety disorder include:
- Being unable to relax and feeling tense, irritable, or nervous
- Worrying immensely about the past or future
- Feeling tearful
- Chest pain, increased heart rate, or heart palpitations
- Shortness of breath
The tips above for easing the symptoms of panic attacks can also help reduce the symptoms of generalized anxiety disorder and other forms of anxiety. However, additional lifestyle changes may help reduce longer term symptoms of anxiety.
Coping strategies that can help when you are feeling particularly anxious or stressed include:
Sometimes, however, these coping strategies may not be enough to help you feel better or in control, in which case speaking with a professional may be a good idea.
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Symptoms Of Fear Expressed Physically
Even though anxiety may involve a lot of “scary” thoughts, the basic signs of anxiety are often physical. Why? When you have anxiety, your body activates the fight-or-flight response, releasing adrenaline and causing a host of changes to your body that are all designed to keep you safe from harm.
Now, if youre facing an actual predator, your anxiety may save your life. But the same fear response gets activated when youre facing a threat thats not actually going to cause you direct, physical harm. This might be a simple stressor like a looming deadline or conflict with a friend, for example.
Because these sorts of stressors dont disappear overnight, you’re likely to experience more and more physical anxiety symptoms without much relief. This is why anxiety can be described as an overactive fear response.
What To Do When Depression And Anxiety Mix
Kara Mayer Robinson Jabeen Begum
You’ve noticed some changes lately. Maybe you feel sad, hopeless, or donât get any joy out of activities that used to be fun. Sounds like depression, right?
Maybe that’s not all. Sometimes you’re worried, afraid, and just plain uneasy. Isn’t that a sign of anxiety?
Not so fast. Itâs normal to have ups and downs or to have things youâre concerned about. You might be going through a difficult time. Your doctor can help you figure out if itâs actually a condition and what would help.
Depression and anxiety are like flip sides of the same coin, says therapist Nancy B. Irwin, PsyD. “Being depressed often makes us anxious, and anxiety often makes us depressed.”
If you have both conditions, there are lots of ways to get help.
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If The Person Talks About Wanting To Die
If the person talks to you about wanting to die, always take them seriously but dont panic. These feelings are common in people with anxiety or depression and it is good for people to open up about them to someone who cares and doesnt get alarmed.
If the feelings of wanting to die persist the person may need extra support from a health professional.
People are at more risk if they have tried to take their own life before if someone close to them has taken their own life if they are overwhelmed with hopelessness or panic if they believe others would be better off if they were dead or if they have access to the means, such as firearms.
If the person starts to talk about how, when or where they want to take their own lives, or if they look as though they are making preparations for death, you need to act urgently. Discuss the additional support they need, such as support from a close family member, a doctor, or the mental health crisis team.
If you think they are at immediate risk, either call 111 or take them to the hospital emergency department, with their consent if possible.
“Dont make assumptions about where we feel safe and how it is best for us to heal. For some of us its with our whnau and for others its on their own. Weve got a right to make those choices. I was better off sleeping on the floor at my kuias house, going to the hot pools, being with my whnau, and just allowing the process to run its course.Tania
Remain In The Present
The feeling of worry and anxiety is oftenfuture-oriented. This state of mind occurs at present but is actually focusedon what will be, not on what is. Because of this, you must remember to remainin the present when you start to feel anxious.
A good way to do this is to ask yourself what is currently happeningand assess whether you are safe from harm. If you determine that yourenot, you can schedule another time later to revisit your worries. Check if yourfears bore fruit. This will help you avoid the what ifs fromthrowing you off track.
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How Do I Stop Being So Insecure
Insecurity can make you feel ugly when you look fine, make you feel incompetent when you have experience, and make you feel worried when there’s no rational reason to worry. Just like paranoia, there are many reasons that one may be insecure, and there is overlap between the two. Here are some ways to reduce your insecurity.
- We can’t stress this enough. Seek help from a therapist to help with your insecurity. They can help you with identifying the reasons for your insecurity and help find ways for you to improve.
- Try a positivity journal. Write down everything that makes you feel happy about yourself, and some of your securities. This can help you realize that your insecurities aren’t as important as you believe they are.
- Mindfulness and cognitive behavioral therapy can help with this. Take a deep breath and try discarding self-defeating thoughts and thoughts that are unproductive.
Hello There I’m Sunshyne
a Licensed Christian Therapist. I teach people new patterns of living and relating that line up with Gods Word and His purpose for their life. I developed the digital workbook, How to stop Feeling Anxious from 15 years of experience doing Cognitive Therapy and applying Biblical Counsel to real life. Its also an area that I have struggled with myself. I know first hand how frustrating it can be to battle the mind. But, I also know first hand how effective the tools are in this workbook!
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Take A Good Look At Your Life
There are two kinds of depression, situational and chemical. They have similar symptoms but different causes. Knowing what kind of depression you have is the first step to dealing with it.
Situational depression is caused by something that happens in your life. When something big happens that makes you sad, like the death of a parent or a divorce or the loss of a job, you can become situationally depressed. This kind of depression usually has a beginning, caused by a specific event, and an end, and is often treated differently from chemical depression.
Chemical depression is the result your brain chemistry being off in such a way that leads to depression. You are most often born with chemical depression but it can also by caused by a traumatic life event.
Chemical depression can happen to you even if your life is going great.
So, ask yourself some questions about what your life looks like these days to help you figure out what kind of depression you might have.
If you think you have situational depression, read on. If you think you have chemical depression here is an article for you to read to learn more about next steps.
Work Some Mindfulness Into Your Day
This one shouldnt be a surprise to anyone. Meditation and diaphragmatic breathing are what usually come to mind, but there are some other fast and easy exercises that can help calm you down almost immediately.
One of my favorites is called Five Things, and its based upon our five senses . It can be done in any order.
For example, you might start by picking five things you can see. As you list each item, its important to take in the detail of each one. Next, you pick four things you can feel, noting each item with the same attention to detail. Work your way down to one item accompanying your last sense.
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Dont Think Of It As A Catastrophe
Bad things happen all the time, but itshow we cope that matters. People who experience anxiety feel worried becausethey look at a bad turn of events as catastrophic, whereas, most of the time, it actually isnt a lifeor death situation.
To stop feeling anxious, you should divert your attention in looking for solutions rather than focusing on what you cannot do. Enlisting others to help is also a good idea as it can help remind you that someone else may have the solution.
What Might Indicate That Both Anxiety And Depression Are Present
Traits that may signal the presence of both anxiety disorder and depression include:
- Irrational worries or fears that wont go away
- Physical symptoms, such as fatigue, headaches, rapid heartbeat, labored breathing or abdominal pain
- Difficulty going to sleep or staying asleep
- Changes in eating habits either too much or too little
- Trouble remembering, making decisions or concentrating
- Constant feelings of sadness or worthlessness
- Loss of usual interest in activities or hobbies
- Feeling often tired and cranky
- Inability to relax and live in the moment
- Suffering from panic attacks, including the sense of losing inner control2
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Cognitive Behavioural Therapy For Depression
Cognitive Behavioural Therapy or CBT is considered to be one of the leading psychological treatments for depression. All of our online courses use CBT strategies to help ease symptoms of anxiety and depression. Click below to see if CBT can help you tackle your symptoms to improve the way you feel.
Strategies for Dealing with Depression
Cognitive Strategies
People who are depressed generally have a negative thinking style.
They often think of themselves as worthless and of the world as being a bad or unfair place, and they find it hard to hope that their lives will improve in the future.
When something bad happens, they blame themselves, but when good things happen, they tell themselves they are just lucky.
Furthermore, people with depression are less likely to recognize and appreciate positive events when they happen rather, they tend to be more tuned into the bad things in their lives and brood over those events.
The aim of a cognitive approach is to help people identify and correct their distorted and negatively biased thoughts.
This approach identifies and challenges underlying assumptions and beliefs.
With encouragement to reframe the way they think about life, people are able to recover from failures more effectively and to recognise and take credit for the good things in their lives.
People learn that they have some control over what happens to them. As with behavioural strategies, having these skills reduces relapse and recurrence of depression.
Dont Blame Everything On Manifestation
Life is filled with ups and downs. Sometimes great things happen, sometimes bad things happen. But end of the day, a lot of the events and circumstances in our lives are simply beyond our control.
It is important that whatever happens in your life, you dont feel the immediate need to blame it on the law of attraction.
Many gurus would have you believe that everything, including the bad things that happen to you, happened because you manifested it.
However, it isnt that simple. While negative thoughts may contribute to the attraction of negative thoughts, there are many other factors at play.
Such as the actions of others, or even other metaphysical laws, such as the law of vibration or the law of cause and effect.
Thats simply life. Sometimes unfortunate events happen, and its simply beyond our control. What the law of attraction can do though, is help improve or even completely turn the situation around.
However, before you can do that, you must have an understanding that not everything bad that happens is because of the law of attraction.
When you realize this truth, youll feel much more at ease.
Youll be able to let go of significant amounts of tension and everything you do with the law of attraction will feel much better.
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See Our Other ‘how To’ Guides
Fear is one of the most powerful emotions. It has a very strong effect on your mind and body.
Fear can create strong signals of response when were in emergencies for instance, if we are caught in a fire or are being attacked.
It can also take effect when youre faced with non-dangerous events, like exams, public speaking, a new job, a date, or even a party. Its a natural response to a threat that can be either perceived or real.
Anxiety is a word we use for some types of fear that are usually to do with the thought of a threat or something going wrong in the future, rather than right now.
Fear and anxiety can last for a short time and then pass, but they can also last much longer and you can get stuck with them. In some cases they can take over your life, affecting your ability to eat, sleep, concentrate, travel, enjoy life, or even leave the house or go to work or school. This can hold you back from doing things you want or need to do, and it also affects your health.
Some people become overwhelmed by fear and want to avoid situations that might make them frightened or anxious. It can be hard to break this cycle, but there are lots of ways to do it. You can learn to feel less fearful and to cope with fear so that it doesnt stop you from living.