610-730-8557   |   cgkemmerer@rcn.com

Request an Appointment

Curtis G Kemmerer

  • Home
  • About
  • Services
  • Getting Started
    • Appointment Request
    • Client Forms
    • FAQs
    • Rates & Insurance
  • Resources
    • Mental Health Links
    • Physical Health Links
  • Blog
  • Contact

5 Ways to Effectively Manage Anxiety

November 22, 2022 by CKSADFYHE29573

If you suffer from anxiety, you know that awful feeling when heart races, you start to sweat, and you feel like you just want to run. According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million adults. While anxiety can feel debilitating, there are ways you can manage it.

Slow Your Breathing

When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.

When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.

Limit Caffeine 

Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try and avoid or greatly limit consumption.

Exercise

Studies have shown that just 20 minutes of exercise can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good endorphins, which can totally turn your mood around.

Make a List

One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise to turn this around is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.

Remind Yourself of Reality

When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are actually okay when an anxiety attack comes on. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.

It can also be very beneficial to talk to someone about your anxiety issues. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety.

If you or someone you love suffers from anxiety and would like to explore treatment options, please be in touch. I would be happy to discuss how I may be able to help.

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

Filed Under: General

Curtis G. Kemmerer,

M. Div. LMFT

Phone: 610-730-8557
cgkemmerer@rcn.com

Send a Message

Curtis G. Kemmerer, M.Div., LMFT

Phone: 610-730-8557

Email: cgkemmerer@rcn.com

My offices at:

1250 Greenwood Dr.,
Bethlehem, PA 18017
Click Here for Maps

Get Started

Click on the button below to schedule an appointment with Curtis Kemmerer

Request an Appointment

Privacy Policy
A Website by Brighter Vision

Copyright © 2023 · Genesis Child on Genesis Framework · WordPress · Log in