When we experience thoughts of danger, our bodies respond by emitting stress hormones. Adrenaline is quickly rushed into our bloodstream whether the danger is real, or whether we believe the danger is real.  While everyone experiences thoughts of danger (real or imagined) sometimes, for people who feel it more often, more deeply, and more intensely, their bodies are constantly on the lookout for trouble and they often feel anxious. 

If you are a person who experiences these types of thoughts more often then not, there are a few things you can do to understand what’s happening in your body, and to practice prevention. 

Step 1. Identify Your Feelings:

e.g. Stress, Worry, Fear, Panic, Restlessness, Uneasiness, Agitation, Edginess, Nervousness

Step 2. Understand Your Thoughts - Common Thoughts Include:

I'm in danger right now. 
The worst possible scenario is going to happen. 
I won't be able to cope with it. 

They will criticize me.
Everyone will laugh.

Step 3. Understand Your Body Response

e.g. Heart racing, Fast Breathing, Tense Muscles, Dilated Pupils, Shaking, and Sweating.

While there are a number of things you can do to manage anxiety in the moment, one step you can take now is to practice prevention. You can do this simply by practicing relaxation techniques. If you don’t understand why you should practice relaxation techniques before you feel anxious.  Think about how you care for your teeth. Do you wait until you have a cavity to start brushing? Or, do you brush everyday? Most
 of us brush our teeth every day to prevent cavities from forming. It is the same with anxiety. If you know your thoughts and feelings associated with anxiety, and regularly practice relaxation techniques, not only do you have a better chance of identifying anxious thoughts in advance, but also you will have some tools to get you through it.

Transitions are interesting times when life reshuffles the deck and we are dealt a new hand. Whether moving to a new city, graduating from high school or college, getting married, having a baby, changing careers, or going through a challenging break-up, Transitions are a part of life. Transitions can be a time of crisis or a time of great opportunity.  More often than not, they are both.

Oftentimes transitions mark the loss of familiar structures and routines that give order and meaning to our lives. Loneliness, vulnerability, grief, heartbreak, confusion, anger, and fear are normal and healthy parts of transitions. Despite the roller coaster of emotions, you can still be the anchor point in your life. Drawing on your courage, strengths and abilities for change. 

So, where does courage come from – especially at times you seem to need it most?  For some, it may be acting “as if” you are courageous that awakens it. For others, it may be leaning toward the very thing you are most afraid of that inspires courage. It goes without saying that great transitions require courage. I’m speaking of the courage to face the unknown and to take risks that expose you to failure, loss and rejection. 

Here are some suggestions to help you access courage during times of transition:

• Call to mind past challenges you have faced and any positive outcome. 
• Lean into the very thing you are afraid of: such as calling on a job connection, visiting a city you might want to live, or reaching out to your support system.
• Create a list of your accomplishments to review for the times you have trouble remembering what you have achieved in your past.
• Think of change as hope. If you are taking a risk and making a life change, good chance you are calling on hope for a brighter future.
  
• Acknowledge your feelings without buying into them.
• Remind yourself of what you are excited and passionate about. It’s hard to be afraid when you are full of enthusiasm.

By believing in believing in yourself — you can navigate the passage to your next destination, and discover that you are able to let go of the past, sit with the unknown, and embrace a new life and identity.

-Learn more about WVC Therapist, Appointments and Counseling Fees.

Imagine hiking on a forested trail where you are being watched by a cougar. Your mind is racing, your stomach aches and you’re short of breath. Your welfare and survival depend on the ability to sense danger and to feel fear and anxiety. 

Anxiety Is A Normal Response

Anxiety is a normal emotional response to stress and the perception of danger. It is an adaptive response to the fight or flight system that tells us when we are in danger and prepares us to take action, defend ourselves, or retreat to safety. Your body has adapted to sense anxiety over thousands of years. 

Lifestyle

Although your current living, social, family and office environment are likely "cougar free," you still experience the same fight or flight physiological response in times of fear and distress. The goal is not to eliminate your ability to sense danger and experience anxiety, but to use tools and skills that help you slow down, assess the situation and regulate how you feel.  

If you're looking for ideas to cope with stress and worry, here are five ways to build a healthy lifestyle that help reduce anxiety. Before trying out any of these activities remember: Start Small. Don’t try to do everything all at once. Pick one or two things and try them consistently for 30 days. Be Patient. These strategies are part of a lifestyle change, and it will take time for them to have a positive effect. 

1. Smile. Research suggests that laughter can reduce symptoms of depression and anxiety. Consider taking a 20-minute break to check out a funny email, mime, or joke. Better yet, check out a funny you tube clip.
   
   
2. Move Your Body.
   Regular exercise is one of the most powerful tools for managing stress and anxiety. However, it can be hard to start a regular exercise program. Start with a program that makes sense for you. Consider starting with 20 minutes of physical exercise three times a week. Remember, it's progress not perfection.
   
   
3. Worry. 
   Go ahead. Worry. When something weighs heavily on your mind, or you believe something terrible is going to happen, set aside "worry" time. But, set a 15 minute time limit.  Focus only on the one worry at hand. Stop early if you find you don't need the full 15 minutes.
   
   
4. Breathe.
   I've said it before, and I'll say it again, Breathe. What makes a difference is “deep” breathing, which is the opposite of what your body experiences when it is under stress, shallow breathing. When you breathe deeply your belly rises on the inhale and falls on the exhale. Shallow breathing feels as if it's caught in your throuat and chest. Breathing Exercises.
   
   
5. Mindfulness
   Mindfulness practices are influenced from ancient Eastern traditions. It has been shown to be effective in treating anxiety and improving mood. It has also had a positive impact on reducing depression. To learn more, watch this short clip on Letting Go.
   
   

Final Message

It's important to remember that even though anxiety can be overwhelming and stop you from participating in activities that you enjoy, it is only considered part of a wide range of emotional responses and disorders when it is extreme and pervasive, and when it interferes with a person's ability to function normally (NIMH Anxiety Disorders).

Do you feel overwhelmed by daily worry or anxiety? What do you do to cope with anxiety? 
-Learn more about WVC Therapist, Appointments and Counseling Fees.

There are times in our lives when we are faced with both expected and unexpected situations and events that we find worrisome, challenging or frightening. These situations and events may or may not be within our control. And, they might be different for different people. A few common situations that might bring forth anxiety include interviewing for a new job, giving a presentation, taking a test, sending a child off to college, being pulled over by a police officer, flying on an airplane, or even watching a sad movie. 

Regardless of the event or situation, if it brings up anxiety, anger, or sadness, coping thoughts can give you perspective on the situation that help you to balance the situation with acceptance in the moment. Here are a few coping thoughts to consider when faced with expected and unexpected troublesome situations. Try out one of these statements or come up with ones that work for you. 

Statements to use in an unexpected situation: 

• I can be anxious and still deal with this situation.
• This situation won't last forever.
• My feelings are uncomfortable, but I can accept them.
• I belong here.

Statements to use when preparing for a stressful actiivty or event:

• I’ve done this before so I know I can do it again.
  
• When this is over, I’ll be glad that I did it.
  
• This may seem hard now, but it will become easier over time.
  
• It's possible to be anxious and still focus on the task at hand.