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Thursday, October 7, 2010

Six Ways to Deal With Anxiety

We all know the uncomfortable feeling of anxiety. Our heart races, our fingers sweat, and our breathing gets shallow and labored. We experience racing thoughts about a perceived threat that we won't be able to handle.  That's because our "fight or flight" response has kicked in, resulting in sympathetic arousal and a narrowing of attention and focus on avoiding the threat. We seem to be locked in that state, unable to focus on our daily chores or longer-term goals. As a Cognitive-Behavior Therapist with more than 15 years of experience, I have found a variety of techniques that I can teach my patients with  anxiety disorders such as phobias, panic attacks, or chronic worry. Some are based on changing thoughts, others on changing behavior, and still others involve physiological responses. The more aspects of anxiety I can decrease, the lower the chance of relapse post-therapy. Below are six strategies that you can use to help your anxiety.:

(1) Reevaluating the probability of the threatening event actually happening 

 Anxiety makes us feel threat is imminent yet most of the time what we worry about never happens. By recording our worries and how many came true, we can notice how much we overestimate the prospect of negative events.

(2) Decatastrophizing

Even if a bad event happened, we may still be able to handle it by using our coping skills and problem-solving abilities or by enlisting others to help. Although not pleasant, we could still survive encountering a spider, having a panic attack, or losing money. It's important to realize that very few things are the end of the world.

(3)  Using deep breathing and relaxation to calm down

By deliberately relaxing our muscles we begin to calm down so we can think clearly. If you practice this without a threat present at first, it can start to become automic and will be easier to use in the moment  when we face a threat. Deep breathing engages the parasympathetic nervous system to put the breaks on arousal.

(4) Becoming mindful of our own physical and mental reactions

The skill of mindfulness involves calmly observing our own reactions, including fear, without panic or feeling compelled to act. It is soething that can be taught in therapy and improves with practice.

(5) Accepting the Fear and Committing to Living a Life based on core Values

Acceptance and Commitment Therapy (ACT) is an approach that encourages people to accept the inevitability of negative thoughts and feelings and not try to repress or control them. By directing attention away from the fear and back onto life tasks and valued goals, we can live a full life despite the fear.

(6) Exposure

Exposure is the most powerful technique for anxiety and it involves facing what we fear and staying in the situation long enough for the fear to habituate or go down, as it naturally does.  Fear makes us avoid or run away, so our minds and bodies never learn that much of what we fear is  not truly dangerous.


I use these techniques regularly in my clinical practice in Mill Valley, CA 94941. Please look at my website http://www.melanieagreenbergphd.com or look at my artiicle and profile on www.anxietyclinics.com for more detailed information.

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