Anxiety Treatment in Philadelphia

Anxiety Treatment in Philadelphia About Anxiety Suddenly you’re overcome with an intense fear or  sense of gloom. You feel as though you want to run, but don’t know why. You’re  restless, unable to sit still. Your sleep may be interrupted, or you may  suddenly startle during sleep. Your heart may race and pound, you may perspire,  and you may feel faint. You find yourself worrying constantly over one or  several matters. You may experience headaches, trembling, and breathlessness.  You may be able to go to work or go about your daily tasks, but you are almost  in a constant state of worry and tension. All of these symptoms and more can be  symptoms of anxiety.

Anxiety is a state of almost constant or  continuous worry and/or tension that can cause many of the above physical  symptoms. Anxiety can make you feel very uncomfortable and can interfere with  your life. It can stop you from enjoying simple pleasures because of the  symptoms that may accompany it.

Anxiety creates a “flight or fight”  response in your body, causing adrenaline to flow. It can come on suddenly and  leave the sufferer feeling helpless and perhaps as if they may lose control.  You may feel like you are losing your mind, or viewing the world from a  distance.

Anxiety can be caused by stress, certain  medical disorders such as hyperthyroidism, heredity, individual personality  traits, and anything that causes great concern or worry.

The aforementioned symptoms can  accompany other illnesses and disorders and it is always advised to seek medical  consultation to rule out any possible medical disorder.

Anxiety Treatment: Working toward  healing 

  1. Try to identify what may be triggering your anxiety-work, home, personal  situations, etc. If possible develop a plan to make changes in your life to help decrease the anxiety.
  2. Eliminate or at least cut down on stimulants-caffeine and nicotine are two of the most prominent stimulants.
  3. Exercise-give your body something to do. Exercise stimulates your entire  body by utilizing energy to perform. It also provides you with something else to concentrate and focus on.
  4. Read and learn about anxiety and apply what you have learned to your own life.
  5. Try to let past offenses or bad thoughts go-try not to dwell on things you cannot change or that happened in the past. Focus on today and the future.
  6. Eat nutritionally based well balanced meals. Sound nutritional health will give you the energy and strength to deal with day to day issues.
  7. Change your immediate actions-when you feel anxious, turn and take a walk, work on a puzzle, clean the fridge, anything to focus your attention away from the anxiety.
  8. Talk with someone-whether it be an understanding and compassionate friend, family member or a counselor. You need to have a supportive person, not someone who will tell you to “just forget about it.” You may be surprised to learn about other’s experience with anxiety.

Anxiety Treatment: Developing a  plan of action

  1. Consider and create some activities that you can focus on and/or participate in, especially when you sense the anxiety is coming on.
  1. Be prepared to work through your anxiety in a variety of settings. Having a plan will help you quickly resort to something that will help you through the attack.
  1. Having consulted with a medical professional and realizing that there is nothing physically wrong with you, remind yourself of this fact. Repeat to your self, “I am fine. There is nothing wrong with me. The anxiety will pass in a few minutes.”
  1. Read materials about anxiety and seek possible aides that you feel will assist you in healing.
  1. Talk with a professional about your anxiety; they can often guide you to healing as well.
  1. If needed, there are medications that can help control the anxiety. While they are not a cure, they can assist in squelching some of the anxiety, which will enable you to seek other healing methods.

Be prepared

  1. Utilize positive self talk-Remind yourself that there is nothing medically wrong, and that the anxiety will pass. You are not losing your mind or control. You can get through it. You are okay.
  1. Visualization/meditation can play a role in helping to manage anxiety. By practicing meditation/visualization you learn to “quiet” your body and mind, and focus on something positive. There are many programs/concepts for both of these techniques on the internet and in book stores. Below are some basic examples to help get you started.
  2. Visualization: Picture in your mind, a place you have been or one in which you would like to go. It needs to be place where you are comfortable and one that you find attractive. As you concentrate on taking slow deep breaths, close your eyes and picture this place in your mind. Concentrate on breathing slowly, in and out. Create the picture in your mind, and begin your journey. See yourself in your visualization. Notice the scenery, smell the fragrances, see yourself calm and relaxed enjoying all that is before you. Stay in this place for several minutes. When you notice your body has become totally relaxed, you can gradually leave your visualization, and return your sight to your present surroundings. The more you practice this technique, the easier it will be for you to go there when anxiety is overcoming you.
  3. a.  Another variation of visualization is to see yourself calmly participating in an  activity or scene, one in which you previously may  have experienced anxiety.  See yourself in the activity. You are calm,  enjoying yourself, and enjoying  all that surrounds you. You see yourself  as in control and feeling fine.
  4. Meditation: Choose a focus word or phrase, perhaps a spiritual one, if   that suits your nature. Begin by sitting or lying comfortably in a room  without distractions. Begin breathing slowly, in and out. Focus on   relaxing your body as you continue to breathe slowly and deeply. As you  feel your body begin to relax, bring your focus word or phrase to  mind. Concentrate on actually seeing the word or words, spell them silently to  yourself, and repeat them over and over. Allow the word or phrase to be  the center of your focus. Concentrate on its meaning. Feel yourself  relaxing and breathing as your phrase keeps you focused. After a short  time, gently open your eyes, and lie still for a few seconds. Take a few  slow deep breaths, and continue on with your day. By practicing any form   of meditation on a consistent basis, you will be well prepared to call on this  skill when needed.
  5.   Breathing. Rapid shallow breathing can often accompany anxiety. This can  compound the feelings of lightheadedness and dizziness. Practicing controlled  breathing can help calm some of those symptoms, and help alleviate some of the  feelings of anxiety.
  6. a. An example of a breathing exercise: Begin by sitting or  lyingcomfortably. Place your hand on your stomach, and feel your stomach move  up and down as you breathe. Now close your eyes, and begin inhaling slowly  while counting. Breathe in 1-2-3-4-5-6-7-8, hold for a second or two, and then  slowly exhale 1-2-3-4-5-6-7-8. Concentrate on your breathing, and make sure you  perform this exercise slowly. After a few minutes of controlled breathing your  body should feel somewhat relaxed. You can utilize this exercise whenever you  feel anxious.
  7.   Journaling. Purchase a notebook or a commercial journal. Write your  experiences, symptoms, actions, reactions, possible triggers, and feelings.  This will help you to not only focus your attention, but may also help you to  identify possible triggers for your anxiety, and help to keep track of  techniques that may help you.
  8. Meditative  exercises-Yoga, Tai Chi. There are many resources available for both on the  internet and in books store. Each of these exercises can be performed  informally in your home, or you may find a class near by. The basic focus of  these exercise forms are slow, controlled movements, and involve moving through  various positions. Both activities increase flexibility, strength, and blood  flow through throughout your body. They also increase and improve  concentration.
  9. Get  creative. Channel your energies on the creative mode. Writing, drawing,  painting, singing, sculpting with clay, are all activities that can stimulate  your mind and body, and can channel your energy and concentration into something  more positive. Pounding clay can be a great stress relief!
  10.   Exercise. Any form of physical or mental exercise will do. Walking, jogging,  playing a sport, bicycling, whatever you feel you can do comfortably. Work to  increase your exercise time.
  11. Mental  exercise is important as well. There are quite a few mind games on the  market today, that provide for a variety of mental stimulation. Crossword
  12. puzzles,  words searches, Sudoku are all mentally challenging and keep the creative juices  focused and stimulated. It helps to concentrate on other activities when  experiencing anxiety.

Remember…You can!

Anxiety can impact work,  your interpersonal relationships, hobbies, and prevent you from enjoying life to  the fullest. You do not have to suffer in silence. There are steps you can  take to help yourself heal. An abundance of resources exist to help you  understand anxiety and assist you in seeking treatment. Remember to seek  assistance from a professional who can help guide your healing, but most of all,  remember you can feel better.

Here at the Center for Growth, Inc, we have therapists, social workers, marriage and family therapists, psychologists who have specialized training in anxiety treatment. Anxiety is a common problem. Most therapists who have been in the field for a decade or longer are well equiped to treat anxiety.