Anxiety
Anxiety is a normal emotion that everyone experiences at some point. It is the emotion that motivates us to complete tasks, to do our job, and to become successful people. The problem is when you experience anxiety that is very intense, becomes overwhelming, or if you’re experiencing it constantly. In general, talk therapy is generally effective for treating anxiety, although you may find that medications are also helpful or necessary. Usually psychotherapy treatment involves talking about your experiences, understanding how you currently manage your emotions, learning how to manage your emotions, and practicing different skills or techniques to help you manage your emotions in a different way.
There are many different types of anxiety that psychologists can help you learn to manage. This list is not meant to be exhaustive, but it is meant to give you an idea of what it is that might be going on for you and to give you some words that help you to describe your experiences.
Generalized Anxiety
Some people experience overwhelming and intense feelings of anxiety most of the time or all of the time, even when there is nothing obvious that is triggering this anxiety. You might notice that your constant anxiety is affecting your life in other ways as well – for example, it may be difficult to fall asleep at night, you may find yourself having difficulty concentrating due to your constant worrying, you may feel fatigued, or you may have decreased appetite or desire for sex. Challenging these thoughts, practicing mindfulness, or taking deep breaths have all been shown to help decrease feelings of anxiety over time.
Panic Attacks
Sometimes people who struggle with an anxiety disorder experience constant AND overwhelming feelings of anxiety. Anxiety can become so overwhelming that you might have difficulty breathing, feel like your chest is about to explode, or you might feel an impending sense of doom. Psychologists refer to this type of experience as a “panic attack,” but it is also often referred to an “anxiety attack.” While a panic attack is not life threatening, it sure can be scary! Often people who experience these symptoms find out that they have had or have been having panic attacks because they’ve sought medical care. There are many things that you can do to help yourself during a panic attack, should one occur. For example, some people find that exhaling all of the air in their lungs is helpful. Others find it helpful to focus on an object in the room. This type of an exercise is called “grounding,” and it can help us to feel more centered in our bodies. Even just recognizing that you are having a panic attack and telling yourself that it will be OK can be helpful. Although medication can be very helpful in treating panic symptoms, it’s important to work on learning other skills to cope with panic so that you don’t become reliant on medication over time.
Social Anxiety
Some people experience anxiety in social situations. It can be very difficult for them to spend time with others or to feel comfortable when they are in new situations. This can be very challenging, since our society provides reinforcement for social interaction.
Sexual Anxiety
Some people experience anxiety in sexual situations. For example, they may have difficulty becoming aroused or achieving orgasm because they are worrying rather than paying attention to their sexual experience. You may be worried about pleasing your partner, not achieving orgasm, how you look, or other things like which groceries you need to buy. Oftentimes, sexual anxiety is a self-fulfilling prophecy because it makes it hard to concentrate on the sexual experiences and tends to set people up for failure. This can make it very frustrating!
Resources
There are tons of books and online resources that can be helpful when you’re dealing with anxiety. Here are some specific books that I have found helpful in my practice:
- The Anxiety & Phobia Workbook, by Edmund Bourne
- Don’t Let Your Anxiety Run Your Life: Using the Science of Emotion Regulation and Mindfulness to Overcome Fear and Worry, by David Klemanski
- Get Out of Your Mind and Into Your Life, by Steven Hayes
There are also plenty of web-based apps that you might find helpful, such as:
Of course sometimes reading a book or using a mindfulness app isn’t enough to help manage your anxiety. You might want or need someone to help you through your own process. If you think you need more support or help in dealing with your anxiety, there are many people out there who are happy to help. It can be scary and anxiety-provoking to reach out for support and that’s ok – just think of it as taking your first step in your journey toward learning to manage your anxiety.