Find Relief from the Anxiety Exhaustion
by David A. Morris, LCSW

Anxiety intrudes into our daily lives, whether it is our sleep routine, our performance at work, our social situations, or our daily internal conversation. It can be exhausting. People are wanting relief. Over the past seven years, most of my clients report their anxiety impacts their bodies and their minds. A racing mind prevents us from concentrating on tasks that need to done and a tense body often sends us on a spiraling loop of worry, guilt, and shame.

If you are experiencing the exhaustion from anxiety, you are not alone. According to the National Institute of Health, anxiety disorders are the most common mental illness among Americans, with some estimates reaching 40 million people. Most research shows the combination of medication and therapy foster the best results. But in the meantime, what can you do to calm the mind and the body?

Breathing (deep and diaphragmatic) – yes, of course, everyone says breathing but think about it in everyday terms. Cigarette smokers report relaxation while inhaling a powerful stimulant – nicotine. Coffee drinkers, while smelling the aroma and slowing down, report a sense of calm when they consume another known stimulant – caffeine. When we realize something bad DID NOT happen, what do we do? – a sigh of relief. When we are tired what do we do? – yawn. These are all natural and/or ritualistic ways of deep breathing.

WHAT TO DO: Breathe in slowly, inflate your belly – without expanding your chest. Pause a second or two. Exhale slowly and deflate the belly. That process should take between 10-12 seconds. Start again and remember to inflate belly instead of the chest.

 

Visualize Breathing – Some people find that when they slow things down it draws even more attention to their worry-driven thoughts, which in turn stirs up their emotions. If so, try visualizing your breath in four parts.

WHAT TO DO: As you start your deep breathing, picture something with four parts coming together one part at a time. Part 1 – the inhale, Part 2 – the hold, Part 3 – the exhale, Part 4 – the hold. This visualization focus will reduce the future-worry thought process by keeping you in the moment. Practice several times per day to make it a part of your routine.

 

Body Scan – I tell many of the adolescents I see for anxiety to consider their foot maybe floating as it touches their socks and shoes but never the actual floor. After looking at me quizzically, I ask them to try focusing your attention on the senses of touch and hearing. This exercise can improve your in-the-moment living while reducing your anxious thoughts. Mindfulness theory encourages the body scan as a way to practice connecting your physical body to your current physical reality.

WHAT TO DO: Type “body scan mindfulness” into your favorite online search engine. It will offer everything from 5 minutes to 25 minutes of body scan scripts you can listen to. Find a comfortable place with your back being supported and turn your attention towards physical sensations, coolness, warmth, and more.Your healing can truly start as the mind slows down and your courage grows.

Trust a therapist at New Directions to walk along side of you as you find relief for your anxiety. Give us a call today.