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    Quick Anxiety Help

    Anxiety disorders are the most common mental illness in America and affects 40 million adults. This is about 1 in 5 adults that are affected annually. While Anxiety disorders are very treatable, less than 40% reach out for professional help. In order for the anxiety to be considered a problem, it usually causes some physical, mental, social, family, or career difficulties before person acts.

    The following are some basic characteristics of anxiety:

    • Feeling nervous
    •  Inability to stop or manage worry
    •  Excessive fear about many items
    •  Difficulty relaxing
    •  Physical restlessness
    •  Frequent irritability
    •  Fear about future events
    •  Being easily fatigued
    •  Difficulty concentrating or mind going blank
    •  Muscle tension
    •  Sleep problems (too much or too little)You may use a Likert scale, say 1-5 (1 indicates no problem and 5 indicates a severe problem). The higher you score, the more your anxiety is a problem.

    Here are some potential anxiety management strategies:

    Cognitive Behavioral Therapy (CBT) is my specialty. Here are some Cognitive Behavioral Therapy steps that help most people:

    •  Recognize that we start getting anxious when our negative self-talk takes over.
    •  Recognize then that breathing accelerates, adrenaline is secreted, and our heart begins to race (flight or fight), which is needed to run away from a life-threatening problem
    •  Challenge your negative self-talk (for example, I’m never going to resolve this problem, etc.)
    •  Change the negative to a true thought such as the following:
    • I will get through this
    •  I can do this
    •  I can feel my heart rate slowing down
    •  This feeling will pass
    •  I am feeling anxious now, but I have the power make calm myself
    •  Do not move to catastrophe mode
    •  See what could go right
    •  Do not beat yourself up
    •  Tell yourself something that might be likely, truthful, and positive

    You may also try items like the following:

    • Muscle Relaxation
    •  Diaphragmatic Breathing
    •  Positive Self-talk

    We can go over details regarding each above in future communications if you wish.


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