10 Steps To Take to Overcome Anxiety During the Holidays

What Is the Fastest Way to Overcome Anxiety?

Although a little bit of stress and anxiety is normal in every person’s life, if you are feeling anxiety that interrupts your daily life and is consistently interfering with your ability to go to work or school, maintain important relationships, and take care of everyday obligations, you may have clinical anxiety. Overcoming this type of anxiety can feel like an impossible task to somebody who is in the middle of it, but with professional therapy, a change in mindset, and/or prescription antidepressants or anti-anxiety medication, you will be able to manage clinical anxiety long-term.

If you feel an impending panic attack, feel overwhelmed by a situation you are in, or are unable to focus right now, the fastest way to stop it is to intentionally change the scenario. Whether that means standing up and walking around, changing your focus, or questioning your thoughts, when you make an intentional change, distract yourself, or perform intense exercise, your body may snap out of “fight or flight” mode so you can take back immediate control. Doing breathing exercises, dunking your face in cold water, or jumping jacks are other ways to interrupt the anxiety cycle and bring you back to the here and now.

To discover how mental and behavioral health care programs can help patients at You Behavioral Health via our online platform, give us a call at (855) 206-2268 to get started.

Common Symptoms of Anxiety

Some of the most common symptoms of anxiety include:

• A persistent feeling of dread, danger, or doom
• A persistent fear of being judged by others or a fear of social situations
• Feeling on edge and irritable
• Feeling restless and wound-up
• Feeling tense or “stressed out”
• Having sleep issues like difficulty falling asleep or staying asleep
• Being unable to stop worrying
• Experiencing unexplained pain, headaches, or stomach issues
• Having difficulty concentrating on anything except what you are worried about
• Experiencing panic attacks, with chest pain, hyperventilation, pounding heart, trembling, sweating, and/or feelings of impending doom
• Having the urge to avoid things that trigger anxiety

Professional intervention is a good option if these symptoms begin to interfere with daily life. Talk to a mental health professional or your doctor to learn more.

10 Steps You Can Take Toward Overcoming Anxiety

Overcoming anxiety is possible, but it can take work and dedication on your part, along with help from others. If you are in the middle of an anxiety attack or feel like life is overwhelming, here are some things you can do to relieve the feelings of panic and fear and stop unhelpful thoughts:

1. Intentional breathing – different types of breathing can cause different bodily sensations. If you are panicking and taking fast, shallow breaths, your anxiety will intensify, or you may feel light-headed. Take deep, intentional breaths, or practice other stress-reducing breathwork techniques to calm the body
2. Practice mindfulness – play the 5-5-5 game (find 5 things you can see, 5 things you can touch, and 5 things you can hear), get in touch with your senses, and get yourself back “into your body”
3. Distract yourself – a temporary solution to intense anxiety is to watch a funny video or do something that makes you feel happy and calm
4. Remind yourself that you are safe – anxiety can cause unfounded feelings of fear, and reminding yourself that you are not in danger can help relieve symptoms
5. Exercise intensely – a brisk walk or a run will boost endorphins and get you breathing deeply, and will snap you out of the anxiety pattern you have been experiencing while redirecting nervous energy
6. Walk away – if a situation is causing you anxiety, and if it is possible, take a break. Step away and take the time you need to bring your heart rate back down to normal
7. Just do the thing – if a particular action like making a phone call or walking into a meeting is causing you to have an anxiety attack, it can sometimes help if you… do it. Stop thinking about worst-case scenarios, stop planning a script in your head, stop procrastinating, and make the move. You may have to improvise a bit, but it will be done and over with and will usually go much better than you had anticipated. You can take action, even if it feels uncomfortable
8. Question your own thoughts – Do you truly think it is likely that your loved one was in a car wreck because they are ten minutes later than you were expecting, or is it more likely they left ten minutes later than they said they would? Are you really “going to die” or are you simply feeling the symptoms of a panic attack, like others you have had before? Thoughts are not facts, and it is always a good idea to check your own logic before worrying
9. Take anxiety medications as prescribed – if you are already on anxiety medications or antidepressants for your symptoms, it is important to take them every day, even if you feel better or do not think you need them. Regular use is the only way they will work
10. Go to therapy regularly – therapy is much more than lying on a couch and talking about your childhood memories. There are many types of therapy to choose from, and each has its own methods. Cognitive behavioral therapy (CBT) is a commonly used method for people with anxiety because it teaches you ways to change your thought patterns and behaviors in ways that will affect your wellness. This gives you the power to help yourself through easy, manageable techniques. Other types of therapy, including psychotherapy, can help you heal the underlying issues and co-occurring disorders you may be experiencing

Learn More About Anxiety Management at You Behavioral Health

If you have an anxiety disorder and would like to work with a professional, licensed, and accredited therapist, psychiatrist, or clinician to help manage your symptoms, or if you are living through a particularly difficult time of life, or even if you want to learn new stress management skills to put into your toolbelt, please contact us at You Behavioral Health today. We offer online therapy options that are individualized, offering the right level of care for your needs through professional assessment and treatment options like:

• Behavioral therapy (including CBT)
• One-on-one talk therapy
• Evidence-based treatments
• Holistic methods

We treat many mental health disorders and conditions, including anxiety disorders, depression, post-traumatic stress disorder (PTSD), borderline personality disorder (BPD), and other mental health conditions like bipolar disorder and mood disorders. Our team is experienced and compassionate, and care is provided through a secure and confidential virtual platform that can be accessed from anywhere via your phone, tablet, or laptop. Schedule appointments according to your needs, login and instantly connect to a fully verified therapist who can help you heal underlying issues and provide techniques and tools to achieve your goals and improve your day-to-day well-being.

It is possible to live a normal, healthy, and happy life, even when you have anxiety, and through regular appointments and some hard work, we can help you live to the fullest and improve your overall quality of life.

We are in-network with several major insurance companies, helping to make therapy more affordable for many. If you want a free insurance check or are ready to begin your journey in overcoming anxiety and working toward a healthier state of mind, please contact us at (855) 206-2268. We are here to take your call whenever you are ready to begin.