Ask a therapist > Anxiety > What are some ways to cope with undiagnosed but very real and physical anxiety?

What are some ways to cope with undiagnosed but very real and physical anxiety?

I recently moved to Hawaii to escape a job that was causing a lot of stress during the pandemic. I thought I was doing well and recovering from that stress but after the last month or so, I seem to have slipped back into some even worse stress and anxiety that I physically feel, which makes me more anxious. I feel very alone and lost and am hoping to find some tools I can use to cope with this anxiety, but I'm also hoping to find a longer term therapist that will invest their time in me because I think I have a lot of stuff to work through. Thank you for your time.

Asked by Help Needed

Anxiety

Answered

05/10/2022

Hawaii is an amazing and challenging place to live, I know I live here too. You moved here due to pandemic/job stress and felt this move would be helpful in alleviating you of stress but it seems now that you are realizing that maybe there is more to what is going on and perhaps will require more guided assistance. Transitions such as a major move, especially to a unique environment such as Hawaii, and starting a new job provide their own challenges and stressors as well.

Physical symptoms are actually a very common anxiety/stress response sometimes can also be related to traumatic experiences. They can be very unsettling and at times scary. We can feel out of control, not only in our thoughts but also in our bodies. You want to learn ways to manage your physical symptoms in addition to unpacking the deeper routed issues or thought patterns at play here.

In regards for a way to cope with the physical aspect of your anxiety I am including a link to a pdf for the bio-feedback breathing exercise (https://mindsourcecolorado.org/wp-content/uploads/2019/05/AHEAD_W1_Handout_2.pdf). This breathing technique has been proven to be an effective triage for those moments when anxiety really takes root. They key to utilizing this method properly during a time of anxiety is to practice it beforehand. Generally I tell my clients to practice in the morning and evenings as no tool is useful if you aren't skilled at using it. The added benefit of practicing at both morning and evening is it can be a reset for the anxiety portion of your brain as you start or end your day.

You expressed a desire for a stable therapeutic relationship, to have a provider you can count on to be as committed as you are to seeing this through. The therapeutic relationship is key to successful outcomes and it is good you recognize this as it will guide you in picking the provider you feel will best suit your needs. It is important to have the freedom to select a person you feel comfortable with and who you can feel connected to you as you explore parts of yourself that are personal and private. BetterHelp allows you the freedom to choose your own therapist. You will be matched with someone initially and if you feel they are not a good fit you are free to view other available therapists in your area.

You have now actually done most of the hard part, just getting started!

Lisa Stilwell