Understanding Anxiety
How to tell when it’s more than your everyday worry
There’s a lot of talk about anxiety these days. In fact, #anxiety has been used in over 20 million Instagram posts and has over 26 billion views on TikTok to date.
And while an open dialogue about mental health is a much needed and welcomed cultural shift, so much information can make it difficult to decipher between run-of-the-mill anxiety and a true Anxiety Disorder.
Anxiety is a normal and sometimes even helpful human experience. Nearly everyone experiences worry, stress, fear, awkwardness, and overwhelm in relation to certain events or situations—and this will look a bit different for everyone.
You may feel nervous and start to sweat before giving a presentation to a group of colleagues, while your coworker is cool as a cucumber. Others might worry about paying their bills, having a tough conversation, or taking a new job.
The truth is anxiety shows up in various ways. Regardless of what it may look like for you, anxiety can be uncomfortable, confusing, and downright exhausting.
Where it helps to gain a better understanding of anxiety is in deciphering everyday anxieties from Generalized Anxiety Disorder (GAD).
Everyday Anxieties can look like:
feeling nervous before a test, first date, presentation, or meeting
worrying about paying bills, moving homes, or taking/leaving a job
feeling stressed due to a deadline
realistic fear of a dangerous situation, place, or thing
feeling embarrassed or awkward in uncomfortable social situations
worrying about a loved one when they are under the weather
Notice that all of the above worries are related to specific events and occur for a limited amount of time. Even if something is unresolved or doesn’t go as planned, the worry is likely to pass or to come and go.
The Anxiety and Depression Association of America (ADAA) explains that someone might be struggling with GAD when there is consistent worry about a number of different things and they “[find] it difficult to control worry on more days than not for at least six months”. When anxiety is getting in your way of living the life you want to live, it may be time to seek some extra support.
Here are a few signs anxiety has become more severe:
feeling nervous, irritable, or on edge
a sense of panic, fear, anticipating the worst
increased heart rate
sweating, trembling, and/or rapid breathing (hyperventilation)
feeling weak or tired often
difficulty concentrating
trouble sleeping
gastrointestinal issues
rumination and overthinking
feeling tense in your body
As an anxiety therapist in Pasadena, CA, I can support you in understanding how anxiety shows up for you, what triggers your anxiety, and develop coping strategies. Often, the act of showing up for weekly therapy and having a space to “let it out”, be heard, and address deeper issues is effective in easing anxiety. Beyond this, there are many ways to cope and manage symptoms.
Here are a few things you can do right now to ease anxiety:
Breathe
Belly Breathing—> take a big breathe in and allow your belly to expand as you inhale. Exhale slowly and allow your belly to relax and fall. Repeat as many rounds as needed.
Box breathing—> breathe in for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts. Repeat as many rounds as needed.
Move
Go for a walk (even if it’s around your home or work space)
Stretch
Jump, dance around, shake it out
Take in your surroundings
Choose a color, look around your environment, and count how many times you notice something of that color
Look around and make a mental note of 5 things you can see, 4 things you can hear, 3 things you can smell, 2 things you can feel, and 1 thing you can taste (you can also take a deep breath when you reach number one).
Drink a glass of water
Drink slowly
As you drink, notice the temperature, taste, and the sensation of the water going down.
Imagine the water washing away stress and anxiety from your body.
Reach out
If you’re curious about therapy for anxiety and looking to get started, reach out. Let’s talk about how therapy can help.
When you’re ready, schedule a free consult call. I’d love to talk with you about how I work and answer any questions you may have. If we’re not the right fit, I’m happy to offer you referrals to other therapists in the area so you can find the best therapist for your needs.
Other services offered:
As a therapist serving Pasadena, CA and Los Angeles, CA, I offer therapy services in person and online to address a variety of goals and issues. Some of the services I offer include anxiety therapy, depression therapy, counseling for couples, teen therapy, therapy for relationship issues, therapy for life transitions, self-esteem and empowerment, career-related stress and stress management, family issues, codependency, and more. To read more, visit my blog, home page, services page, rates & FAQ, press & reviews, or approach & about me page.