Understanding Anxiety: Strategies from a DBT Therapist to Help Manage Your Symptoms

What is Anxiety?

Anxiety is characterized by intense feelings of worry, fear, or discomfort, which can be displayed both physically and emotionally. Anxiety disorders are the world’s most common mental disorders. These vary and include generalized anxiety disorder, social anxiety disorder, or panic disorder, all which have different symptoms and triggers. While you do not need to experience all possible symptoms to be struggling with anxiety, below are some common ones that people tend to experience:

• Trouble concentrating or making decisions
• Irritability, tenseness, or restlessness
• Nausea or abdominal distress
• Heart palpitations
• Sweating, trembling, or shaking
• Trouble sleeping
• A sense of impending danger, panic, or doom

If you are experiencing any of these symptoms for a prolonged period of time and they’re impacting your daily life, reach out to a mental health professional to learn coping tools and techniques that can change the course of your life. 

How to Cope with Anxiety

There are countless treatment methods that individuals facing anxiety can find helpful, all of which can be explored in weekly therapy sessions. These methods both address symptoms and provide tools to overcome those anxious thoughts that may creep in throughout a typical day. Therapy promotes a deeper understanding of yourself and your emotional needs, which can help you live a more balanced and fulfilling life. 

One effective method for coping with anxiety is deep breathing as it directly affects the body’s physiological response to stress. Deep breathing allows you to focus on your breath instead of any ruminating anxious thoughts. A simple deep breathing exercise that you can do anywhere is called box breathing. Below are five steps to follow:

1. Exhale to a count of four
2. Hold your lungs empty for a count of four
3. Inhale to a count of four
4. Hold the air in your lungs for a count of four
5. Exhale and repeat step one

Another effective method for coping with anxiety is practicing mindfulness, which allows you to focus your awareness on the present moment in a nonjudgmental way. Mindfulness empowers individuals to develop greater self-awareness, emotional regulation, and resilience, contributing to a more balanced and fulfilling life. Regular practice can allow you to be aware of your anxious thoughts and emotions without becoming distressed by them. Below are the steps for a simple mindfulness practice called the five senses:

1. Notice 5 things you can see
2. Notice 4 things you can feel 
3. Notice 3 things you can hear
4. Notice 2 things you can smell
5. Notice 1 thing you can taste

Coping with anxiety can be a challenge for many. By actively engaging in these coping mechanisms, individuals can reduce their anxiety levels and regain a sense of control over their daily lives. 

References

Ankrom, S. (2024, February 16). Need a breather? Try these 9 breathing exercises to relieve anxiety quickly. Verywell Mind. https://www.verywellmind.com/abdominal-breathing-2584115 

Anxiety disorders. (2023, September 27). World Health Organization. https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders 

Cherry, K. (2022, September 2). Benefits of mindfulness. Verywell Mind. https://www.verywellmind.com/the-benefits-of-mindfulness-5205137 

Porrey, M. (2023, December 19). How to deal with anxiety: 13 ways to cope. Verywell Health. https://www.verywellhealth.com/how-to-deal-with-anxiety-8384822