Anxiety, Its Triggers and Getting Relief

Anxiety is an emotion characterized by an unpleasant state of inner turmoil, often accompanied by nervous behavior, such as pacing back and forth, physical symptoms such as butterflies in the stomach, heart palpitations, shortness of breath, ruminating about everything you are thinking about and more. It is those unpleasant feelings of dread over anticipated events.
 
Anxiety is not the same as fear, which is a response to a real or perceived immediate threat, Whereas anxiety is the expectation of future threat. Anxiety is a feeling of uneasiness and worry, usually generalized and unfocused as an overreaction to a situation that is only subjectively seen as menacing. It is often accompanied by muscular tension, restlessness, fatigue and problems in concentration. Anxiety can be appropriate, but when experienced regularly the individual may suffer from an anxiety disorder.

What triggers anxiety? When felt appropriately, anxiety is beneficial and can keep you out of harm's way… the anxiety you may feel while hiking near a steep drop-off, for instance, will cause you to be more careful and purposeful in your movements. Or when the senses pick up a threat such as a loud noise, a scary sight, uneasiness about a future event or creepy feeling this information goes to our brain and the fight or flight response kicks in. Triggers are issues that make your anxiety worse or more prevalent.
 
Some common triggers are:

• A new job
• Sudden change in plans
• Going to new places
• Upcoming family events
• Low blood sugar
• Someone knocking on the front door
• Feeling a situation has no solution
• Too much stress and caffeine
• Meeting new people
• Negative thinking
• Not having a goal in life
• Trying to make too many people happy

So how do we relieve ourselves from all that anxiety?  If anxiety is severe, medication can help. But first try the suggestions below and use medication only as a last resort.

• Slow, deep breaths – not forced but breath slowly in, hold it a few seconds, and slowly release as you think about breathing out the tension.
• Use your senses to distract – Say 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell and 1 thing you taste. Don’t rush through this. Savor each thing you see, feel, hear, smell or taste.
• Help others – When we help others we feel good about ourselves. Pay for someone’s coffee or meal, babysit for free, or volunteer in the community.
• Limit your time on social media (especially near bedtime) – Studies show that social media raises anxiety and stress.
• Laugh – watch a funny movie or spend time with someone who makes you laugh. Laughter calms the body and mind and the extra oxygen you take in is helpful.
• Plan ahead – Plan meals and select clothes you will be wearing the day before. Make a list of things that need to get done all in advance – a to do list. This will help reduce last minute anxiety of rushing around.
• Tell yourself you’re okay – If you’re having a panic attack (or other symptom of anxiety) remind yourself that this has happened to you before, it’ll pass, and you’ll be okay.
• Use positive self-talk. When you suffer from anxiety, you probably hear a lot of negative talk in your head. Instead of listening to these thoughts, flip them around and try to use positive self-talk instead.
• Take a relaxing bath. Baths can sooth your mind and body. Light a few candles, add some lavender oil to the water, drink some tea, and read a book.
• Spend some time outside. Take a walk, sit outside and read, or just relax. Sunlight + fresh air + nature = very therapeutic.

Don't let anyone tell you that you have to "live with" anxiety. The above suggestions should bring you relief but if you feel your anxiety needs more attention don’t put off getting further assistance.  Sure, the going can get tough, but it becomes harder the longer you wait, put things off, and give in to it.  
 
Research shows that participating in therapy can bring significant relief. Your therapist can help you learn to focus on more positive thoughts, search for triggers that you keep getting stuck on and help you move through them and help you find specific goals which you can reach for.
 
You can feel better.  Don’t hesitate to reach out for support when needed. 


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Liz Birch is a licensed Marriage & Family Therapist who provides services in her office in Tustin, CA.  Her areas of expertise are in communications, relationships, marriage strengthening, stress reduction, depression, trauma, anxiety, anger, personal growth, and ptsd (civilian and military). She can be reached via LizBirchTherapist.com,  email at LizBirchMFT@gmail.com, or by calling 714-614-0612.

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