NYC Psychotherapist Blog

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Saturday, May 7, 2022

Self Help Tips For Coping With Anxiety

Experiencing occasional anxiety is common.  At any given time at least 30% of people experience anxiety.  In this article, I'm focusing on self help tips you can use for anxiety relief (see my articles:  What is the Difference Between Fear and Anxiety? , Coping with Anticipatory Anxiety and Tips to Cope With Chronic Worrying).

Coping With Anxiety

Common Symptoms of Anxiety
Let's start by defining some of the symptoms of anxiety:
  • Feeling nervous, restless or tense
  • Having a sense of impending danger, panic or doom
  • Having problems concentrating on anything other than your present worry
  • Wanting to avoid anything that triggers your worry
  • Having an increased heart rate
  • Having problems sleeping (either falling or staying asleep)
  • Trembling
  • Sweating
  • Breathing rapidly (hyperventilation)
  • Having gastrointestinal (GI) problems
Common Forms of Anxiety
Here are some common forms of anxiety:
  • Generalized Anxiety
  • Agoraphobia

Self Help Tips For Coping With Anxiety
If you experience occasional anxiety, which isn't causing significant problems in your life, here are some self help tips.
  • Keep Physically Active: Whether you walk, dance, work out at the gym or engage in other healthy physical activity, keeping physical can be a powerful stress reliever.  Develop a physical routine for yourself that takes into account your ability to be active in a healthy way.  Consult with your doctor before making any significant changes to your physical activity.
  • Remember to Breathe: When you're anxious, you might breathe in a shallow way, which can increase anxiety.  So you could benefit from being aware of your breathing and using relaxing breathing techniques (see my article: Square Breathing).
  • Eat a Balanced Diet: A balanced diet incorporates fruits, vegetables, whole grains and proteins.  Always consult with your doctor before changing your diet.
  • Avoid Recreational Drugs: Certain recreational drugs can increase anxiety, including cannabis.  
  • Cut Back or Eliminate Caffeinated Beverages: Caffeine can make anxiety worse, so be aware of your caffeine intake and take steps to either reduce or eliminate caffeinated beverages.
  • Identify Your Triggers: Along with keeping a journal, being able to identify your triggers can help you to deal with your anxiety (see my article: Coping With Triggers).
When Self Help Isn't Enough
The suggestions above can help to reduce anxiety, but when you're experiencing persistent anxiety self help might not be enough.  

In my next article, I'll discuss how psychotherapy can help you to overcome anxiety (see my article: Getting Help in Therapy For Anxiety).

Getting Help in Therapy
Anxiety can reduce the quality of your life and overall sense of well-being.

If anxiety is a persistent problem, seek help from a licensed mental health professional.

Getting help in psychotherapy for your anxiety can improve the quality of life for you and for your loved ones who might be affected by your anxiety, so don't hesitate to seek help (see my article: Your Anxiety or Depression Could Be Having a Negative Impact on Your Loved Ones).

About Me
I am a licensed New York City psychotherapist, hypnotherapist, EMDR, AEDP, EFT and Somatic Experiencing therapist.

I work with individual adults and couples.

I have helped many clients to overcome persistent anxiety.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.