Can I manage anxiety on my own?
Not everyone needs to attend counseling to get help managing anxiety. Whether you can manage anxiety on your own depends on many factors.
you can ask yourself the following questions
What have you tried? Anxiety can be managed through a number of strategies. You can work on noticing the feelings of anxiety and using skills such as deep breathing, grounding, and attention to your surroundings to remind yourself that you are okay right now. You might build yourself up to doing things you have been avoiding by starting with something small and noticing when the things you worried about didn’t happen. You can also try lessening the power of thoughts that are jerking you around or getting you stuck.
What kind of support do you have? If you have people around you who are supportive and encouraging, they can help you stay grounded and live your life even when you are anxious.
Do you tend to be accountable to yourself? When you learn about something that might help, do you try it out and give it some time to make a difference? Or do you give up and move on to the next thing? If you jump around from one piece of advice to another or if you are so stuck that you feel frozen, you might benefit from counseling.
How severe is the anxiety? If you have occasional episodes of feeling anxious, but you manage to engage in relationships, work, and activities you enjoy, it’s likely that you can deal with this. If you stay busy all the time because you don’t want to slow down enough to feel uncomfortable, or if you miss work and opt out of activities with people you care about, you might improve more quickly with the help of a therapist.
What should I try to help me manage anxiety?
There are so many self-help books, podcasts, websites, and opinions out there that you will never be at a loss for ideas on how to improve your life and “beat anxiety.” It can also be overwhelming. Here are a few ideas for places to start.
Try some grounding exercises on your own:
Notice your surroundings, using your senses. Notice three things you can see, three things you can hear, and three things you can feel.
Breathe deeply and slowly into your belly, then exhale for slightly longer. Repeat this several times as needed.
Place your feet on the ground and notice the sensations you have in the soles of your feet, especially how they are supported by the floor or the earth below you.
Download, explore, and try out one or two apps that have been created for anxiety:
Calm has some free content and has more for a paid membership.
UCLA Mindful has free content to help you be more present.
Insight Timer has extensive free content - You can search for grounding, stress relief, relaxation, etc.
There are tons more apps that might be helpful. These are just starting points.
Additional resources (I have not tried all of these, but they come recommended by organizations that have a long history of helping people with anxiety)
Anxiety Happens: 52 Ways to Find Peace of Mind, by Eifert and Forsyth
Beyond Anxiety, by Martha Beck
The Happiness Trap, by Russ Harris
Have you tried it all and you want more?
Call me for counseling in Missoula, MT at (406) 924-3445 or fill out my contact form to receive a free 15-minute consultation. We can talk about how I might help you and get an idea of whether we might be a good fit. You deserve to live a life where fear and hesitation don’t hold you back from peace, meaning and joy.