Many of my clients often ask, "What can I do to reduce my anxiety?" While my response often varies depending on an individual's specific situation, there are three core recommendations I often suggest that can help almost anyone.
1) Identify the Source of Your Stress - understanding who and/or what is causing your stress is the first step to reducing your anxiety. If you are able to identify what is causing your worry/anxiety, the next step is to ask yourself, "Is there anything I can do to change it?" Answering such a question can give you an opportunity to evaluate your situation and clarify any choices, if any, you may have.
2) Learn How To Manage - If you can reduce your anxiety, knowing how you can change it and taking action is important. Whether you are in the process of changing it or even if you are unable to make any changes, learning how to manage the anxiety is vital to maintaining your ability to continue functioning. Engaging in activities you find relaxing or finding an outlet for your worry may help release the negative emotions/symptoms associated with your situation. For some, going to the gym, knitting, watching a comedy, meditation, or simply a nice hot shower are a few of the activities they engage in so as to distract their mind and focus their thoughts on something enjoyable.
3). Try, Try and Try Again - learning what coping strategies are best for you is a trial and error process. What works best for one person, may not work well for you. I often encourage individuals to try various techniques until they find something that helps them relax. Of course, it is critical to first rule out any medical explanations for symptoms you may be experiencing like headaches, digestion issues, heart palpitations, etc. Also, if you are finding it difficult to reduce your anxiety on your own, it is important to understand the role therapy can play in helping you. In some cases, therapy can simply help individuals understand why they are stressed, while for others it is a form of guidance that helps clarify what options are available.
Christine M. Valentín
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