Your heart is racing.  Your thoughts are racing.  You can’t stop worrying. It’s hard to relax let alone sleep.

You are not alone.  Anxiety effects 40 million people in the US.

Symptoms of anxiety may include:

  • Feeling nervous, restless or tense
  • Having a sense of impending danger, panic or doom
  • Having an increased heart rate
  • Rapid breathing or feeling like you’re going to hyperventilate
  • Sweating
  • Shaking
  • Trouble concentrating or thinking about anything other than the present worry
  • Insomnia
  • Stomach or head aches
  • Constant worry
  • Avoiding things that make you anxious

 

If your symptoms interfere with your life or quality of life, talk with your physician about them. 

And after that, here are some tools to try:

If you haven’t read my previous blog on diaphragmatic breathing, start here: https://drjanetfienemann.com/breathing-for-anxiety/

If you’ve tried breathing and need more try asking yourself, “What if” and actually answer yourself.

Worries in our head feel overwhelming and like the end of the world.

But usually, it wouldn’t be nearly as bad as it feels in your head.  Walk yourself through the scenario until you have a plan for the outcome you fear.

For instance, maybe you’re worried about an upcoming meeting.  Ask yourself what you are worried about.  Maybe it is that you won’t know what to say or won’t know anyone there, or that you’ll feel anxious.

As yourself, “What if that happens?” and answer yourself.

“If I don’t know what to say, I’ll feel nervous.”

Ok, then what?

My hands will start to shake and I’ll feel self conscious and that will make me more anxious.

Ok, then what?

I guess I’ll feel uncomfortable and embarrassed and might lose respect from the people I’m meeting with.

And what if you do and they do?

I guess that will suck.

Yes, and what if it sucks?

I guess, I’ll get over it.

So you continue to question until you get to some resolution.

And then you can go back and see if there’s anything you can do to cope with the potential stressors.

If you are putting pressure on yourself about feeling anxious and wanting to hide it, remember, being open about your anxiety is disarming and attractive.  Starting the meeting with,

“Whoah I get so nervous at these things!”

If you’re mad at yourself for feeling nervous, try an “Even Though” statement.  “even though I get nervous at these things, I love and approve of myself”

If anxiety feels like insomnia to you, read this: https://drjanetfienemann.com/kick-insomnia-out-of-bed-for-good/

Dr. Janet Fienemann is a Coach and Psychotherapist helping women (in-person & online) master their thoughts and emotions; kick destructive relationship patterns, anxiety and self-doubt to the curb; and finally create the life they truly desire.   To contact Dr. Janet or to work with her one-on-one or through her signature program, Rock Your Life, please contact her at  https://drjanetfienemann.com.  She would love to hear from you.