i have anxiety. what can i do to manage it?

Hello there!

Thank you for taking the time to reach out and get support with learning to manage your anxiety. Knowing how to manage your anxiety can help reduce the symptoms that you are experiencing.  There are many ways to get to the root of the cause of your worries and coping skills designed to reduce its effect on you.

You mentioned waking up some days feeling anxious when you get out of bed. On those days are you able to remember what happened the night or day before? Did you get a good night's rest? On the other days when you experience anxiety, what is going on? Do you notice it at work? At home? Are you alone or around others when it shows up? Are you hungry or tired when you notice the symptoms?

If possible, start a symptom journal to note when the anxiety affects you and what's going on at the time. This helps you to identify your triggers.  By knowing your triggers, you can begin to prepare for them in advance and practice coping skills that can help reduce your anxiety. Track your symptoms for about 2 weeks to see if you notice any patterns or triggers.

There are many different coping skills that you can utilize to help manage your anxiety.  Deep breathing is simple and discreet, and it can be done anywhere. You can YouTube different deep breathing exercises and find one that works for you. Progressive muscle relaxation is a technique to relax your mind and body. Grounding techniques are good for controlling intense emotions and regaining mental focus. There are healthy and unhealthy coping skills when managing different aspects of our lives. 

Once you choose some coping skills practice them daily and as much as you can. Practicing them helps you to get accustomed to doing it. It can be more effective in a time of need rather than when your anxiety kicks it, you're trying the coping skills for the first time. Practice makes perfect when developing new skills.

It will also help to speak with a licensed professional if you find it hard to identify triggers and coping skills on your own.  A counselor can help you develop a healthy set of coping skills to manage your anxiety better.

I do hope you are able to manage your anxiety better over time. Best of wishes to you.

Taneshia Carey LPC