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Anxiety and Stress
We live in an age of anxiety and stress. There’s just not enough time in the day to finish all we have to do. In some point in our lives we have all felt stressed out. Some of us may only feel anxious during certain times, such as having to speak in front of others, or when we know we will have to be in a crowded room. At other times we feel anxious on a daily basis and can’t seem to stop worrying. Some of us find it very difficult to turn our minds off and rest. We experience our anxieties so intensely that it interferes with our everyday lives.
Here is an easy Checklist for you to use to rate how anxious and stressed you feel. Circle the number that most represents the degree of distress you have experienced in the past month:
| 0 = Not Present; 1 = Mild symptoms; 2 = Moderate Symptoms; 3 = Severe Symptoms | |
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YOUR SCORE _______________
In general, a score of 20 or higher indicates that your anxiety has reached the point where you need to do something about it. Here are some things to help deal with your anxiety:
First, it is a good idea to check with your doctor to rule out any medical problems that could be fueling your anxiety or stress. You’d be amazed how many times the problem is related to something that can be treated by your doctor (like an overactive thyroid).
Second here are some informational strategies to help you work out your problems:
Informational Strategies
- Relaxation techniques, such as breathing
- Journal anxious thoughts and make sure you include the triggers that made you start worrying
- Challenge your anxious thoughts by asking yourself things like “How often when I am worrying have I actually had the problem I’m concerned about come true?” or “What can I think of to counteract these anxious thoughts?”
- Practice self-calming strategies: these may include thinking about a beautiful place that you have been to, or would like to go to and describe this place to yourself in your mind. Use all of your senses when you think about this place and notice how your thoughts and feelings may start to shift when you think about this place. It may even help to draw a picture or write a short story about being in this lovely place you are picturing in your head.
- Exercise to reduce physical tension
- Distract yourself such as listening to music, reading a book, or watching a favorite TV show
- Take a soothing warm bath, relax in a sauna, or get a massage
- You can do yoga, Pilates or tai chi. All of these focus on calming your body and mind
- Ask yourself “how many of those things on my list actually have to be done today?; How many actually have to be done at all?”
- Get social support – talk to a friend or family member that you feel comfortable in confiding in
One of my favorite books and one I recommend to people dealing with these issues is Managing Your Anxiety and Stress, by Michelle Craske and David Barlow.
If none of the above suggestions are helping you anxiety or stress, you can contact a psychotherapist such as myself. I may be able to help you better understand and treat what you are feeling. You can reach me through email at Info@MarkDworkin.com, or you can call me at (516) 731-7611.
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