Tips for Dealing with Anxiety - National Guard

[Pages:3]Tips for Dealing with

Anxiety

People hear the word anxiety and often think it means being nervous or afraid. People also think it means worrying. We all feel anxiety at times but many people are not aware of these feelings because no one wants to feel afraid. We all get nervous at times, especially about fear of failure, making mistakes, making the wrong decisions, losing control, about the safety of our loved ones, and looking stupid. Anxiety can simply be feeling an uncomfortable feeling or a dread of having to do something. For others, they many not feel it at all and instead try to keep busy, organized, or be in control of situations or their environment.

Here are some signs that maybe your body is feeling some anxiety but you may not be aware of or identify as anxiety:

Sense of dread or not wanting to do something. Difficulty concentrating. Racing thoughts. Concerns of having to be the best or perfect and not look stupid or

incompetent. Uncomfortable being alone, not belonging, or left by others. Fears of being criticized or disapproval. Pounding heart. Tightness or pressure in chest. Butterflies or upset stomach. Restlessness, feeling antsy, or difficulty sitting still. Tense muscles, pain in neck or head. Feeling tired, exhausted, or worn out. Having strict routines, having order and then, discomfort when things

change or aren't how you want them to be. Overly cleanliness / overly messy.

 Wanting to always have a plan and clear expectations. Difficulty not knowing the future, feeling unprepared, or not knowing how something will turn out.

Worrying about failing or disappointing someone else and wanting to do everything right.

Avoiding or hesitation to try new things. Difficulty with change or transitions.

Ways to Manage Anxiety:

First, feel your body. What does your body feel like? Are there parts of your body that feel uncomfortable? What sensations do you feel in those parts?

Let yourself know it is normal to feel uncomfortable and nervous at times, especially when we face challenges, uncertainty, or new things. Our brain wants to protect us and keep us safe.

Use your senses: Describe what all your senses notice right now. Take 2 deep breaths. Close your eyes for a few seconds if comfortable. What do you hear? What do you smell? What does your mouth taste like? What do you see around you? What do you feel in your body? Notice how your feet feel in your socks, how the chair feels on your back.

Take 2 slow deep breaths expanding your abdomen as you inhale. Listen to music Journal or even write out/text your thoughts to yourself Go for a walk or exercise Squeeze and release your hands or arm muscles or feet and toes in

your shoes Describe all the colors, sounds, things in the room to yourself (There

are 5 brown chairs) Remember a time someone hugged you Think of a time you finished or kept going when you wanted to quit Remind yourself you have been through tough things before and can

do it again Think of a time you felt strong

 Do something that uses your senses. For example, light a scented candle or spray perfume or cologne. Notice the smell. Look at something, like a picture or out the window and focus on an object right in front of you. Drink hot tea and feel the hot cup. Put a hoodie or blanket on. Feel the fur of a pet. Take a shower. Or go in the bathroom and wash your hands under hot or cold water and for a minute close your eyes and feel the sensation. Stretch. Lean or push against a wall.

Square breathing. Breathe in for 4 seconds. Hold for 4 seconds. Breathe out for 4 seconds. Rest for 4 seconds.

Connect with a Military Family Life Counselor at 612-759-9101 or a Psychological Health Coordinator at 651-282-4029.

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