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SCENARIO COUNSELING
Dealing with Anxiety
Have you ever been in a stressful situation where you experienced a sudden increase in heart rate and your palms were sweaty when confronted with a task or situation that may be stressful? You experienced anxiety.
Anxiety is the natural way our body reacts to stress.
This reaction can be caused by various triggers, it is a matter of knowing what causes these flare ups.
If you are new to such self-awareness, give yourself time to decipher what your triggers are.
Such examples of triggers consist of, but are not limited to the following;
- First day at a job
- Meeting new people
- Public speaking
- Test taking
- Meeting job deadlines
Rest assured, once you have identified your triggers there are important coping skills to help calm your anxiety from taking over.
Question Thoughts
One of the steps is questioning your thoughts. This is a quick assessment of whether your thoughts are rational and true. Situations may arise where negative thoughts take control of our mind and the situation may appear grandeur.
Take a second to assess because the distortion of situations can occur. Challenge the fears you are experiencing and attempt to take control back.
Breathing exercises
Becoming aware of your breathing is a way to slow your heart rate. Take the time to breathe in to the count of 4 and breathe out to the count of 4. Doing this for five minutes greatly reduces that rapid heart rate in which you are experiencing.
Implementing Exercise
The implementation of exercise is another great anxiety reducer. Simply taking a walk to clear one’s mind and stop those negative thoughts is beneficial. Asserting your attention on your body, rather on your mind is helpful in a quick aid to relieve your onset of anxiety.
Journaling
Another beneficial process is journaling. Writing down your thoughts when you are feeling most anxious can allow you to get your thoughts out of your mind. Permitting yourself to see it visually aids in the process of rationalizing and feeling less daunting.
Generalized Anxiety Disorder
If your anxiety surpasses the short term relief techniques, contact the appropriate help to assess whether you have Generalized Anxiety Disorder (GAD).
People who have Generalized Anxiety Disorder commonly worry uncontrollably about common occurrences and situations that may not need attention.
In this situation long term solutions to cope should be implemented.
Long Term Solutions
It may take time to assess what form of treatment will aid in coping with your anxiety. Understand that there maybe multiple methods used such as mediation and talk therapy or completely cutting out your identified triggers.
Although completely cutting out your identified triggers may not be realistic (job related stresses), a certified therapist can best aid you with long term solutions that will help you navigate around anxiety.
Consult a therapist to aid in this process to best assess what will help you.
Identify and Manage
When you begun the process of meeting with a therapist, permit time to identify your triggers. If you have not already pinpointed them, your therapist will then assist in the process of your scheduled visits to decipher your trigger, which in hindsight equips you in the future to better manage your anxiety.
In certain situations they may not be complex, your anxiety may be triggered simply by too much caffeine intake, smoking and drinking alcohol. If this is the case decreasing, if not eliminating will be helpful.
Cognitive Behavioral Therapy (CBT)
Once you are on the track of knowing your trigger, your therapist may introduce the concept of Cognitive Behavioral Therapy. This is a long term solution that aids in a diverse way of thinking about anxiety. This ultimately reduces anxiety-inducing situations.
Decide What Works for You
These anxiety reducing practices are merely a few mentioned. There are several changes that can be implemented. Talk with you therapist to find what works best for you.
Know that although anxiety can feel debilitating at times, there is help available to teach you how to function within your new norm.
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