Why Am I So Anxious? Five Ways To Cope

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? 
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