5 Ways to Navigate Work Anxiety

Anxiety disorders are quite common — the number one mental health condition, in fact. So, how do we know if what we’re feeling is generalized or specifically related to one’s job? It really comes down to cause and effect. Pay close attention to how you feel when you’re not on the job or talking/thinking about work. Work anxiety is very much limited to the workplace or anything related to it.

Of course, generalized anxiety can impact your work experience, too. The main difference is that work anxiety only acts in relation to your job. Let’s deconstruct what this means and how you can identify what’s going on.

What Causes Workplace Anxiety?

Needless to say, there are countless reasons and variations of these reasons. But some common threads have been identified as resulting in work anxiety, for example:

• Personal triggers

• Deadlines and pressure

• Difficult co-workers

• Workplace conflict 

• Unhealthy communication (gossiping, passive-aggressive styles, silent treatment, etc.)

Left unchecked, any of the above can create a stressful work environment. You might feel like the anxiety has become contagious. 

Signs and Symptoms of Workplace Anxiety

• Frequently talking to friends and family about your job

• Feeling dread, sadness, or anger when you think about going to work

• Your daily life is impacted, e.g., sleep issues, inability to focus, and general burnout

• You regularly fantasize about quitting

5 Ways to Navigate Work Anxiety

1. Acknowledge What You Feel 

If you’re only feeling anxious at work, it might not be immediately clear to you. Also, it’s not easy to admit that you need help. Meanwhile, you are far from alone. Anxiety is common, work anxiety is common, and both should be handled head-on. It may currently seem that solutions do not exist. But once you accept what’s happening, you’ll start to see the new ideas and approaches you need. 

2. Stay Organized at Work

Your job might be stressing you out, but you also may not be able to leave it right now. That means you must do whatever you can to reduce feelings of being overwhelmed at work. Here are a few steps you can take while you work to manage anxiety:

• Develop good time management

• Make a schedule and prioritize your tasks

• The to-do list is your best friend

• Set deadlines and goals that are realistic for you

• De-clutter your work area

• Break projects into smaller tasks

• Delegate whenever it’s possible and appropriate 

3. Communicate With Management 

Is there a way you can improve conditions in your workplace to make them more palatable? There’s only one way to find out. Request a private meeting with a supervisor and start the conversation. Don’t turn it into a rant or a vent session. Prepare in advance to present a clear, non-judgmental overview of your suggestions and needs. If you don’t get satisfaction or such changes may take a while, set strong work-life boundaries in the meantime. 

4. Don’t Try to Control Everything 

Anxiety tricks us into thinking we can control our way out of a panic or crisis. It’s far more helpful to accept what is and isn’t under your control. For example, attempts to micromanage a project or your colleagues can end up making everyone more anxious. Instead, aim to control your emotions rather than your circumstances. 

5. Practice Self-Care When Away From the Workplace

Create balance in your life by creating a strong, anti-anxiety self-care regimen. Focus on areas like sleep routines, healthy eating, daily exercise, and stress management. Look into practices like mindful meditation and breathing exercises. 

Talk to a Professional

Anxiety disorders of any kind are diagnosable mental health conditions. They’re best tackled with the help of an experienced guide. Let’s connect for a free consultation. 

Learn more about Anxiety Treatment.

How to Cope with Anxiety and Panic Attacks During Divorce

Divorce is unfortunately a common occurrence. Anxiety and panic attacks during divorce are almost as common. Even when a divorce feels like the best move and brings some form of relief, it is still a major life shift. A transition this big will inevitably cause high-stress levels—especially if children are involved. Studies find that at least 40 percent of people going through a divorce report feeling extreme anxiety.

Keep in mind that we’re not talking about temporary worry or concern. An anxiety disorder can result in severe outcomes—including panic attacks. Left unchecked, these conditions can become debilitating. Fortunately, there are proven ways to cope.

What is Anxiety?

Let’s begin by further clarifying the disorders begin discussed. Anxiety is a natural part of everyone’s life, and under certain circumstances, it can keep you safe. If anxiety becomes chronic, you can get stuck in a perpetual state of vigilance. From there, you can get caught up in a cycle of life-altering physical and emotional symptoms. This includes panic and panic attacks.

What are Panic Attacks?

Fear comes on suddenly and intensely. You feel it is beyond your control as a wave of physical reactions arise, e.g., palpitations, sweating, dizziness, hyperventilating, nausea, shaking, numbness, and dissociation.

Considering the impact of a divorce, such responses are not shocking. They also illustrate the importance of developing healthy coping mechanisms.

How to Cope with Anxiety & Panic Attacks During Divorce

• Practice self-care: Protect your eating, sleeping, and physical activity patterns. Amidst the swirling changes, prioritize yourself. 

• Recognize the need to grieve: Mourning is not just for when someone dies. Do the work to process your loss, and you will feel a decrease in anxiety. Don’t let others tell you when you should “move on” or “get over it.”

• Stay connected: It’s tempting to withdraw, and yes, some solitude is helpful. But avoid the urge to isolate yourself. Slowly begin the process of rebuilding your social life. 

• Try new life patterns: This may be the ideal time to reinvent yourself—one small step at a time.

• Be patient with yourself: There is no set timetable. Allow things to move at their own pace, and be sure to ask for help when you need it.

What to Do When a Panic Attack Occurs

As you take steps to address anxiety, you may remain prone to panic attacks for a little while. If so, keep in mind some tips for when panic becomes overwhelming:

• Start by closing your eyes to reduce stimulation. 

• Focus on taking deep breaths. This reminds your brain that you are not in danger.

• Ground yourself. Become aware of the sensations you are feeling. This could be the feeling of your feet standing on the ground or the wind blowing on your face.

• Slowly open your eyes and find something on which to aim your gaze. Sharply focus on this item and study it.

With practice, these techniques can become your automatic response. This reduces the intensity and duration of the panic attack. At the same time, of course, you will need to find ways to identify the root causes of your anxiety—and address those causes.

Getting to the Root

You may have had simmering anxiety all along, and it was the divorce that made it obvious. Perhaps you felt abandoned as a child, and that trauma has been unearthed. The possibilities are many. That’s why it makes sense to connect with a skilled mental health professional. Together, you can navigate the divorce while also exploring ways to enhance your coping skills in a more general way. If divorce has you struggling, let’s connect soon.

Learn more about Anxiety Therapy…

What is Ketamine-Assisted Psychotherapy & Is it Right for You?

Psychotherapy never stops evolving. As time passes, more and more treatment options are available to people in need. Ketamine-Assisted Psychotherapy (KAP) is a relatively new concept that is rapidly gaining acceptance and popularity. Ketamine is a psychedelic drug that can induce a hypnotic state during which healing happens.

Ketamine began as an animal anesthetic but was used for humans during the Vietnam War. Such use expanded to emergency responders, and that’s how its psychotherapeutic potential was discovered. When ketamine was given to a person who had attempted suicide, it had an unexpected, positive side effect—suicide ideation was drastically reduced.

Ketamine-Assisted Psychotherapy FAQ

How does KAP work?

Ketamine is believed to impact a particular neurotransmitter that increases your brain’s ability to adapt and adjust. Through a process called neuroplasticity, your nerve cells become better equipped to reduce the risk of mental distress. For example, KAP has been found to short-circuit the factors that can create treatment-resistant depression. 

What other conditions are commonly treated with KAP? 

The list is long, varied, and growing. Some problems addressed via KAP include Post-Traumatic Stress Disorder (PTSD), anxiety, depression, substance abuse, disordered eating, Obsessive-Compulsive Disorder, chronic pain, and Bipolar Disorder. 

How is ketamine administered?

Lozenges are the most common method. But it can also be delivered via injections, nasal sprays, and intravenous infusions. The positive impact is felt within minutes. 

What are KAP sessions like?

Your therapist is with you all the way as the ketamine eases you into a trance-like state for about 40 to 60 minutes. Think of it as a healthy and productive form of dissociation. But there’s even more to it than the actual ketamine sessions.

In between, you meet with your therapist to work on integration, during which:

• You talk about your ketamine experiences 

• Integrate these experiences into your everyday life

• Homework is given as a way to carry over the healing outside the therapy setting 

Are there any side effects or other cautions to know about?

Let’s start with the side effects. Generally speaking, they are rare. If present, they usually present as minor episodes of:

• Drowsiness

• Headache 

• Nausea 

• Headache

• Increased blood pressure and/or heart rate

• Disorientation

You will need someone to bring you home from the sessions in which ketamine is administered. Other factors to bear in mind:

• In cases when ketamine is injected, needles are involved 

• Anyone deemed susceptible to addiction must address this reality in pre-treatment conversations

• Make sure your insurance will cover KAP

• Be diligent about making sure your KAP clinic is regulated 

What can KAP offer me?

KAP can provide symptom relief that often occurs in a matter of hours. In addition, most patients experience long-lasting symptom relief and become more sustainable with ensuing sessions. KAP is still relatively new, so there’s not a very long-term record yet. What we do know is promising—especially for folks who have not found relief through other treatment approaches.

General Benefits of Ketamine-Assisted Psychotherapy

• Calm mind

• Mood enhancer

• New brain cell growth 

• A reduction of pain and, thus, less of a need for traditional painkillers

• A general sense of being an active participant in your everyday life 

How Can You Know if KAP is Right for You?

I will safely assume that the above summary of KAP has provided some answers and provoked more questions. As is typically the case, the next step is to speak with a mental health professional with experience in Ketamine-Assisted Psychotherapy. Therefore, I invite you to reach out at your earliest convenience to learn more. Let’s talk about your situation and decide together if KAP is the right path to take you to a place of healing and recovery. 

Stress vs. Anxiety: 5 Ways They Differ

In casual conversation, people may use the words “stress” and “anxiety” interchangeably. This can be harmless when the technical definition is not the point. However, if you’re trying to figure out why you feel like you do, you must recognize how they differ. The primary distinction lies in where the triggers exist. Generally speaking, stress is caused by an external trigger, while anxiety starts within.

If you get stuck in traffic and it causes you to get tense and frustrated, it’s fair to assume you are stressed out. However, if you find yourself ruminating about the traffic the night before you have to drive somewhere, it could be that anxiety is at play. Let’s explore some of the differences.

5 Ways Stress and Anxiety Differ

1. Stress is a Response to Something Present

As the traffic example above highlights, stress almost always has a tangible cause. Anxiety is more free-floating. It creates a general sense of worry, dread, or nervousness. This baseline can then cause more anxiety even when no trigger is present. Keep in mind that anxiety is a diagnosable mental health disorder. Thus, it exists with or without an obvious reason.

2. Anxiety Has More Symptoms Than Stress

At times, stress and anxiety can look and feel very similar. Someone who is stressed or anxious may experience, for example, muscle tension, sweating, heart palpitations, dry mouth, and so much more. However, if that person has an anxiety disorder, they may also display symptoms like panic attacks or intrusive thoughts.

3. The Degree of Reaction

If a loved one endures an injury, this is clearly a stressful situation. You will likely experience a wide array of stress-related symptoms. A person with anxiety in this situation will probably have a much more intense and distressing reaction. They may feel less capable of controlling this response, and, left unchecked, this response can spiral into an anxiety cycle.

4. Impact on Daily Life

Since stress has a more obvious cause and can frequently be relieved when that cause is removed, it usually has a limited effect on daily functioning. Anxiety is ongoing. With or without an obvious trigger, the person feels anxious. It’s like a default setting. Over time, such anxiety will escalate, and it can become increasingly difficult to manage. As a result, your everyday life becomes more of a challenge.

5. Treatment Approach

When you have chronic stress in your life, you can manage it through lifestyle changes. You may need to switch jobs or reduce the amount of caffeine you consume. A therapist can be a huge help with this but overall, since stress has identifiable causes, it usually has identifiable solutions. Anxiety, on the other hand, requires more exploration and analysis. Working with an experienced therapist enables you to recognize underlying causes, counterproductive behavior patterns, and helpful new approaches.

Why You Should Ask For Help

• Stress and anxiety are often present at the same time. This reality can blur the lines enough for you to possibly downplay the anxiety or overreact to the stress. Either choice is counterproductive. 

• Unless acknowledged and managed, stress can increase your odds of eventually struggling with anxiety.

• Having someone to help you identify your triggers is a giant step toward managing either anxiety or stress.

• Both stress and anxiety are treatable. There is no reason to struggle in silence.

Reaching out to a mental health professional is not an overreaction. It is a proven step on the path toward reclaiming your peace of mind. Working with a therapist provides you with the opportunity to develop the coping skills you need to thrive. Your weekly sessions provide a safe space to examine, explore, and heal.

Discovering the Neuroscience Behind Anxiety

The word “anxiety” gets a bad rap. Anxiety is a normal, inevitable, and often helpful emotion. It can alert you to threats, risks, and dangers. Anxiety, simply put, can save your life. But the emotion has become inextricably linked with the disorder. Anxiety disorders come in several forms, and indeed, they are not a positive experience.

So, how does a potentially life-saving emotion transform into the world’s more common mental health issue? At the root is neuroscience. The more you understand the mechanisms behind this process, the better equipped you are to manage it. Let’s take a closer look. 

Anxiety and Your Brain

When confronted with a frightening situation, your body kicks into a hard-wired response. Commonly called “fight or flight,” this state requires your brain to instantly command your body to undergo many drastic changes. Anything that’s not needed for immediate survival takes a backseat. The release of stress hormones is what makes all this possible.

Some possible changes include:

• Heart rate, blood pressure, and breathing increase to supply your muscles with oxygen and nutrients.

• With blood flow redirected, you may notice your skin being paler, your feet and hands getting clammy, and your entire body being colder.

• Your muscles feel tense and ready for action.

• Your vision improves thanks to the dilation of your pupils to let in more light.

• You may not feel pain from injuries sustained during the crisis until everything has calmed down.

• All of your senses are heightened.

On some occasions, you may experience incontinence. In addition, an extremely stressful experience can alter how memories are stored. Your recall of the event can be vivid or blacked out.

Of course, such reactions are not supposed to be ongoing. If they continue for the long term, the result could be an anxiety disorder.

Anxiety’s Impact on the Brain

Anxiety is how we respond to stress. If anxiety becomes chronic, your brain cannot tell the difference between real and perceived dangers. This can get you stuck in the aforementioned fight or flight state, and it takes a toll on your brain, e.g.: 

Stress Hormones

When your brain signals that a risk exists, it floods your bloodstream with stress hormones to do everything listed above. Ideally, you return to a calm state once the threat is gone. An anxiety disorder can lock you into a place where the stress hormones never stop. Your amygdala, the part of the brain that deals with emotions, gets larger. This makes it overactive and results in a cycle of false alarms.

Less Rational Thinking 

A hypersensitive amygdala also affects your prefrontal cortex (PFC). The PFC is designed to keep you making analytical and informed decisions. It can discern how accurate the signal from the amygdala is. However, in the anxious brain, the amygdala and PFC have a weakened connection. You no longer have the benefit of the PFC’s wisdom. The ensuing irrational thoughts end up kick-starting another anxiety cycle. 

Memories

Since your fight or flight response negatively impacts memory storage, your hippocampus may shrink. This part of your brain is vital for choosing which memories to prioritize. But, a hyperactive amygdala can fool your hippocampus. It perceives that only anxious memories are worth storing. As a result, you more easily recall stressful and fearful memories at the expense of positive thoughts of safety and success.

Next Step

Now that you understand the mechanisms behind your anxious mind, you can more clearly identify the need for change. A commitment to therapy is a proven path toward addressing and managing anxiety and anxiety disorders. You can heal. You can recover. It all begins with a free and confidential consultation. 

Explaining Depression & Anxiety to Your Partner

Anxiety and depression are the two most common mental health conditions on the planet. Therefore, it’s not far-fetched that you may struggle with such issues in your life. But how does one handle this within the context of a relationship? If you have a physical illness or injury, it is often obvious. How, then, can you make certain you’re being heard and validated when dealing with an emotional disorder?

You want and expect your partner to be, well… your partner. They should be there for you with love, support, and understanding. But with depression or anxiety, the “understanding” part can be the trickiest.

4 Steps Toward Explaining Depression & Anxiety to Your Partner

1. Get Yourself a Journal

These will be important but very vulnerable conversations so prepare yourself. Make some bullet points of what feels most important to convey. Keep adding to this list as you get closer to having the first discussion. Keep the list handy during the chat, so you don’t forget something out of nervousness.

Some factors to consider:

• Finding out how much your partner already knows about anxiety and/or depression.

• If you want/need ongoing conversations, make this clear.

• Ask yourself what kind of reaction and support you wish for.

• What would you prefer your partner not do?

• How much do you want your partner to be involved in your treatment plan?

• Are you okay with friends and families knowing?

2. Timing and Other Logistics

A few (of many) factors to consider:

• There is no “perfect” time to talk, so follow your heart.

• Also, clear out enough time to not feel rushed.

• Have this conversation face-to-face.

• Minimize distractions, e.g., noise, devices, etc.

• Provide resources to get them started with self-education.

On that last note, it’s not your job to inform them 24/7. But make certain that the accumulation of knowledge is ongoing. Most importantly, focus on your specific case (see #3 below).

3. Talk About You

No two people experience anxiety or depression the same way. There are commonalities, of course, but what matters most for this conversation is your particular experience. This can be another list in your journal, e.g., how your condition impacts you. Your partner must know how anxiety or depression may influence your energy level, focus, sex drive, emotional regulation, and more.

4. Let Them Know What Helps

Keep that journal handy because it’s time for another list. Your partner may feel a little overwhelmed and perhaps inadequate. Be prepared with some easy suggestions for starters.

• Tell them what triggers you and makes you feel worse.

• Urge them not to take it personally if you display a mood swing.

• Promise them you will be direct with them if your mood swing is not related to anxiety or depression.

• Give them as much as you can so they can be the best partner they can be.

Remind your partner that opening up like this is meaningful. It is a powerful way to remind each other that your relationship is not just about fun, sex, and doing laundry. Sitting them down for a serious talk is proof of how much you trust them. Sure, anxiety or depression will present challenges, but your trusting bond can be a major counterbalance.

Does it Help to Have a Therapist Involved?

Short answer: Absolutely, yes! The partner with the mental health condition may feel embarrassed to focus on it. The other partner feels blindsided and confused. Talking this out in the presence of a professional, unbiased guide is a proven path toward deepening your connection. If you or your partner are struggling with depression or anxiety, let’s talk about it soon.

5 Ways Anxiety Affects the Brain

In our everyday language, we express an understanding that emotions impact our brains. We may feel “out of our mind,” or perhaps we’ve “lost our mind.” Indeed, emotion affects our brains. But how many of us have an idea of how an emotion like, say, anxiety impacts our neurology? Such knowledge is important.

A big part of our mental well-being involves having a basic understanding of how our minds work. What impacts them? Can we take steps to avoid being triggered in a negative way? How do we get back in rhythm when something like anxiety sidetracks us? To start providing answers, let’s begin by looking at the relationship between anxiety and our brain.

5 Ways Anxiety Affects the Brain

1. Stress Hormones

Certain sensory signals—whether real or imagined—can kickstart our brain’s defense mechanisms. A big part of this hard-wired response is the release of stress hormones like cortisol and adrenaline. When functioning properly, these chemicals prepare your body and mind to deal with a risk or threat. Then, when the threat is gone, the stress hormones go back down to normal levels.

In the throes of an anxiety disorder, however, there is the perception of chronic danger. This floods your system with stress hormones. This is the start of an insidious cycle. The chronic perception of danger floods our system. The chronic presence of stress hormones tricks your brain into a perpetual state of high anxiety. Thereby, your anxiety disorder worsens, while the overflow of chemicals may cause physical ailments.

2. Loss of Rationality

The amygdala is the part of your brain that signals the presence of a threat. It alerts the prefrontal cortex (PFC), which is responsible for rational thinking and problem-solving. These two brain parts can offer balance in how you perceive the world.

However, when anxiety becomes ever-present, the amygdala increases in size and loses its tight connection with the PFC. The checks and balances grow skewed, and the PFC can no longer serve as the “voice of reason.” Threats just keep appearing worse, and, as a result, the cycle intensifies.

3. Hyper-Vigilance

The hyperactive amygdala and under-active PFC combine to:

• Keep you in a contact state of anxious fear

• Leave you without the mechanisms you need to control it

Whether or not you recognize them as such, it’s always false alarms. Your brain’s default setting is to assume that everything is dangerous until proven safe (and perhaps not even then).

4. Memory Storage

Let’s introduce another part of the brain. The hippocampus is a crucial component when it comes to memory. It processes long-term memories and puts them into context. Anxiety is like a monkey wrench in this system. It shrinks the hippocampus and tricks it into storing skewed memories. You end up prioritizing the storing of events that relate to perceived danger. Anxiety and stress have become viewed as the norm.

5. Anxiety is a Skilled Liar

All of the above is possible because anxiety tells lies. It waits for the slightest hint of vulnerability and fills in the blanks with tales of risk and threat. These false perceptions are buttressed with lies about you, e.g.:

• “They’re out to get you.”

• “Don’t trust anyone.”

• “You can’t handle it.”

• “It’s safest to not even try.”

Unless and until you can identify such lies, they can control your thought patterns. A giant step in becoming better equipped to deal with anxiety is seeking out the help of a skilled professional.

Let’s Talk Soon

A therapist is trained to guide you through the process of recovering from anxiety. I’d love to help you on their journey. Let’s connect soon for a free and confidential consultation.

3 Ways Anxiety and Depression Are Related… and 3 Ways They’re Not

Depression and anxiety are the two most common mental health concerns. On the surface, they may appear quite different. In layman’s terms, anxiety is about nervousness, while depression is all about despair. There is some truth in those perceptions.

Meanwhile, at least half the people diagnosed with depression are also diagnosed with some kind of anxiety disorder. The conditions are related. Yet, they are different. Their fundamental causes could be similar. How they manifest in each person can be incredibly distinct. Educating yourself on how anxiety and depression are related (or not) can be crucial in getting the support you need.

3 Ways Anxiety & Depression Are Not Related

1. Depression Symptoms

Symptoms of anxiety and depression may overlap, e.g., changes in appetite and eating habits, inability to concentrate, and general fatigue. However, depression’s hallmark signs are usually unmistakable. These include but are not limited to:

• Losing interest in activities that once excited you

• Ongoing feeling of profound sadness

• Chronic thoughts of death, dying, and suicide

2. Anxiety Symptoms

Anxiety symptoms that are not usually associated with depression:

• Physical: breathing issues (shortness or hyperventilation), dry mouth, nausea and dizziness, muscle tension and aches, heart palpitations, your hand or feet get numb, tingly, sweaty, or cold.

• Psychological: inability to stay calm, restlessness, a relentless sense of panic and fear, rumination, avoidance of people, places, or things that cause fear

3. General Outlook and Mood

Anxiety and depression are experienced quite differently. In fact, they’ve been called two sides of the same coin. For example, someone with depression may think about death because they feel life is hopeless. When a person with anxiety thinks about death, it’s almost certainly because they fear a (real or perceived) threat to their well-being.

3 Ways Anxiety & Depression Are Related

1. Cause and Effect

Let’s return to something touched on above: at least half the people diagnosed with depression are also diagnosed with some kind of anxiety disorder.

2. When Anxiety Leads the Way

Generally speaking, if you have an anxiety disorder, there is an increased possibility of acquiring depression. Post-Traumatic Stress Disorder (PTSD) is a form of anxiety. People suffering from this trauma-related disorder are at high risk of developing depression.

3. When Depression Leads the Way

Conversely, someone with depression may begin to feel anxious about their condition. Left unchecked or unnoticed, this trend increases the likelihood of a co-existing anxiety disorder developing.

How Do You Know If You’re Dealing With Both Anxiety and Depression?

For starters, re-read the symptoms listed above. If any of them persist, it warrants your attention. Neither depression nor anxiety should ever be downplayed or ignored. However, if you notice an increase in signs from both lists, it is a red flag. Monitor closely and do not ever hesitate to reach out for support and help.

Treatment for Both Anxiety and Depression

Since both disorders are so common, a silver lining of sorts is the amount of time and work that goes into finding effective treatment options. Reaching out to an experienced mental health practitioner is the first step to learning more about these approaches. From there, you can be assessed and collaborate with a therapist for treatment.

In some instances, medication is suggested. But, in almost every case, counseling is the entry point. Simultaneously, you will learn a wide range of self-help steps that can complement your treatment. These may include lifestyle changes, self-care, and relaxation techniques.

You can live free of both anxiety and depression. Let’s get you started on the path to recovery with a free and confidential consultation.

5 Symptoms of Anxiety and How to Treat It

Anxiety disorders are the most common mental health issue on the planet. According to the World Health Organization, there may have been a 25 percent increase in anxiety since March 2020. They’re not talking about temporary nervousness or worry. In this context, “anxiety” means “anxiety disorder.” And these conditions were around long before anyone had uttered the word “Covid.”

The first step toward addressing this problem is awareness. What does anxiety look and feel like? How do we treat it? What kind of self-help steps should be taken? In the name of self-education, let’s take a closer look.

5 Symptoms of Anxiety

Before listing possible symptoms, it is important to note that there are several different types of anxiety disorders. The most common is Generalized Anxiety Disorder (GAD). Other anxiety-related conditions include but are not limited to:

• Social Anxiety

• Specific Phobias

• Panic Disorder

• Separation Anxiety

• Medication-Induced Anxiety Disorder

• Post-Traumatic Stress Disorder (PTSD)

Of course, each variation presents in different ways. However, here are symptom categories that usually transcend all of the disorders:

1. General Edginess

Signs like this would be what you might expect to see in anyone who is highly stressed or fearful:

• Can’t calm oneself

• Unable to sit still

• Can’t concentrate, focus, or make decisions

• Seeing danger everywhere

• An overall feeling of panic and impending doom

2. Unexplained Physical Concerns

General edginess does not exist without impacting one’s physical being. Anxiety can present itself through bodily symptoms like:

• Tight, achy muscles

• Headaches

• Hyperventilation

• Dry mouth

• Cold hands and/or feet

• Hands and/or feet tingling or numb

• Dizziness

• Racing heart rate

• Heart palpitations

3. Sleep Disturbances

Someone in a state of hyper-arousal and hyper-vigilance is likely going to struggle to get to sleep and stay asleep. In addition, the panic and doom mentioned above in #1 make it feel like sleep is risky or dangerous. Unfortunately, lack of steady sleep can exasperate any anxiety symptoms.

4. Digestive and Gastrointestinal Problems

People talk about feeling something in their gut. You might get “butterflies” before a big event. The brain and the gut work in tandem. Thus, an anxiety disorder can throw off the delicate balance. Some digestive red flags to watch for:

• Nausea

• Constipation

• Change in appetite (more or less)

• Cramps

• Diarrhea

• Irritable Bowel Syndrome (IBS)

• Peptic ulcers

5. Phobias

Phobias are a form of anxiety disorder. They can also exist as a general symptom of anxiety. You’re left to obsessively avoid people, objects, or places. All of these can be viewed as the primary source of anxiety. For example, someone with social anxiety may choose to avoid any reminder of a person or location that triggers a bad or embarrassing memory.

How to Treat Anxiety

Anxiety is a diagnosable mental health disorder. If any of the above resonated with you, it makes sense to talk with a professional. Talk therapy is a powerful source of support. Running parallel to such treatment, there are self-initiated steps that can help facilitate recovery, e.g.:

• General self-care: Safeguarding your sleep, eating, and physical activity habits each day.

• Relaxation techniques: Popular choices involve breathing exercises, mindfulness, and meditation.

• Socializing: Anxiety can convince you to isolate, but you need to be around trusted friends and family members.

• Hobbies and interests: These can enrich you and add some creativity to your day-to-day life.

Again, seeking professional help is essential. Your weekly therapy sessions can serve as a workshop of sorts. Together with your counselor, you can explore patterns, underlying causes, and solutions.

I’ve worked with countless clients who were struggling with anxiety. I’d love to help you, too. You can heal from anxiety and thrive in new ways. Let’s connect for a free and confidential consultation.