How to Identify If You Are Experiencing Anxiousness and What to Do About It

This method will help you quickly identify what anxiety feels like and provide you some insight into how to relieve feelings of anxiousness.

Ask Yourself:

  • Do you feel unsettled?
  • Have you spent many nights unable to sleep, tossing and turning in your bed?
  • Are you constantly worried?
  • Are you feeling exceptionally stressed and overwhelmed lately?
  • Is this hindering you from functioning properly and in a way that is normally productive?

If yes, then you are most likely experiencing anxiousness.

Step One: Identify Physical Signs of Anxiousness

The most common physical signs are feeling:

  • Jittery
  • Dizzy
  • Panicky
  • Shaky
  • Numb
  • Irritable
  • Cold, shivery

Step Two: Identify Behavioural Signs of Anxiousness

The most common behavioural signs are:

  • Insomnia
  • Busy mind with random, flitting thoughts
  • Indigestion
  • Breathlessness or tight chest
  • Cold or clammy hands and feet
  • Headaches and migraines
  • Fidgety and/or trembling
  • Difficulty in relaxing or staying still
  • Desire to excessing bite your nails or lips, pick spots or scratch your skin
  • Sensitivity to light and sound

Step Three:  Determine the Threat Causing the Symptoms

Determine if the threat causing the above symptoms is real or perceived.

REAL THREAT:  Response to an in-the-moment fear or risk in your immediate environment. PERCEIVED THREAT:  Chronic state of tension and worry which negatively impacts your life and your function.
The fear is responding to an actual, threatening situation. The fear is future-focused and can easily become irrational.  Calls up “what-if” scenerios.
It is related to the here and now and once resolved, the fear will go away. Fear and worry felt even though there is no immediate danger.  There is no clear threat and no clear way to solve the concern.
The fear comes from real threats in the outside world such as job loss, medical diagnosis, illness of loved one, threat of physical harm, wanting to do well as a specific task, wanting to make a good impression. The fear is not caused by outside world but from inside your mind.  You worry about possibilities that may or may not happen.

Step Four:  Find a Way to Feel Better in the Moment

This list contains 14 quick and easy feel-better techniques.  They soothe stress and eliminate feelings of anxiousness immediately.

Question Your Thoughts

When experiencing anxiety, your thoughts are more likely to be in absolute terms, all or nothing statements.  Thoughts like, “I can’t” or “I will fail”, or “It will kill me if…” will most likely be running through your mind.   Stop and ask yourself these questions… Is that worry realistic?  Will that catastrophy really happen?   Is what I am worrying about really true or am I imagining it?

Observe Your Thoughts

Try to look at your thoughts, emotions, feelings, sensations as outside yourself.   Observe them with compassion and without judgement.  See that they are just thoughts and nothing more and you can choose to not have them.  They do not control you.

Get Out of Your Mind and Into Your Body

Anxiety starts with a negative thought and then travels to your body, so that now you are feeling anxious as well.  To get out of your mind, sit and be with the body sensations of the emotion.  Close your eyes and truly give in to feel what you are feeling.  It won’t be pleasant, however if you are out of your head your body will eventually release the feelings.

Move the Anxiety Out of Your Body

Now that you feel your body, bring the unpleasant sensation to an end by retraining it.  This is a very effective way to regain a sense of control.  Take deep breaths that go low into your abdomen.  Draw air in slowly and deeply until your feel your diaphragm start to bulge out.  When you can’t go any farther, exhale with a powerful whoosh.  Push all the air out and let it totally escape from your lungs.  This breath regulates the movement of the emotion.

Focus on the Now

Anxiety has a way of forcing us into living either in the past or the present.  In reality, we only have Now.  Focus on what is in front of you right Now, this moment and nothing more.  If it helps, count slowly from one to ten and then from ten to one to centre yourself in the Now.

Remind Yourself that You are Safe

Even though you may be feeling anxious, in reality you are safe.  The feelings of anxiety are the physical responses to negative thought patterns.  Even though it feels uncomfortable being anxious, remind yourself that what you are feeling is just energy and that by doing some of the activities in this list, you can move that energy out of your body and begin to feel calmer.  You won’t die from these feelings.

Feel solid

Sometimes when we are experiencing anxiety it feels as if the ground is literally shifting beneath our feet.  Stamp your feel on the ground.  Feel how solid it is.  Recognize that you are on solid ground.  You yourself are solid.

Sing

Sing a happy song that has a lively rhythm.  Songs that are associated with happy memories will improve how you feel and it will bring back the positive images associated with the memory.  Sing loudly and enjoy it!

Walk

When you go for a walk, look up and appreciate the expansiveness of your surroundings.  Enjoy the sense of awe that you are feeling.  By approaching your walking with this openness, your oxytocin levels will increase and will naturally begin to feel less anxious.

Smile

Neuroscience has proven that anxiety is reduced when we smile because the brain is wired to respond to positivity by generating feel good chemicals.  It even works if we smile at ourselves in the mirror – it is that powerful!

Talk to Yourself

Remind yourself that you can and will get through this and that the anxious feelings will pass.  Repeat a self-soothing mantra to yourself such as, “I can do this” or “This will pass.”

Talk to Someone

Find a trusted friend or family member to talk to about how you are feeling.  Speaking out loud about what it is you are stressed about can be very cathartic.  Also, getting a different perspective may be all that we need to calm down and relax.

Calming Visualization

Imaging a calm, relaxing scene is a powerful technique to reduce anxiety.  Take a few slow and deep breaths to centre your attention and calm yourself.  Close your eyes.  Imagine yourself in a beautiful location, where everything is as you would ideally like it.  Enjoy the scene.  Relax.

Journal

One of the most useful things you can do to combat anxiety is to write down your thoughts.  Buy a special notebook or journal that is especially for your thoughts and keep a day log of the situations your encounter, the thoughts or stories you are telling yourself and how this makes you feel.  Getting your thoughts and feelings out of your head onto paper can give you the separation needed to observe them with a different perspective.

Step Five:  Start Incorporating Long Term Coping Strategies

1. Get Exercising

If you are experiencing anxiousness you most likely have high levels of cortisol in your body.  Burning that excess cortisol is therefore beneficial while allowing you to feel calmer.

Here are some simple and quick exercise tips:

  • If you are too busy to spare a block of 20-30 minutes for exercising, try standing up from your office chair after every 15-20 minutes and stretch.
  • A 10 minutes walk can do great wonders when done daily. Build this in by walking wherever you can – walk around the office, walk to your car that you parked far away from the mall doors, take the stairs instead of the elevator.
  • Right before going to the breakfast table or before hitting the shower, do a one-minute plank: Lie on your stomach on the floor and place your lower arms in front of your chest and flat on the floor as you lift your body and tuck your abdominal muscles. Your lower arms and your toes should be the only parts of your body that will touch the floor.  Stay in this position for 1 minute.

2. Listen to Music

Music touches the soul.  Young and old alike know the power that music has to transform and transcend virtually anyone who opens their heart to its magic.  It also lowers stress and feelings of anxiousness.

Here is how to experience the release that music can bring:

  • Put on some relaxing music, be it classic, jazz, soft ballads or instrumentals. This type of music can relax you right away.  Your heart rate will change depending on what you are listening to, so make sure to listen to relaxing music.
  • Spend 15-20 minutes listening to the relaxing music with your eyes closed.
  • Open your eyes after the music is over and enjoy the fresh perspective that has come into your awareness. This perspective is not just a visual change.  You have been at the unconscious level and at the level that determines how you look at the world.

3. Incorporate Relaxation Techniques

Build relaxation techniques into your daily activity as a way to manage your mind and your body.  These techniques are easy to incorporate and there’s no need to worry if anyone’s looking or if someone might see, because the techniques are really simple yet they will surely relax you.

  • Breathe: Find at least four times per day (I like to follow the routine of first thing in the morning, at noon, midday and in the evening before bed) to breathe properly.  Here is how to do this:  Slowing breathe in through your nose and fill your lungs with as much air as you can for the count of 6.  Hold for the count of 6.   Slowly exhale through your mouth for the count of 6.  Repeat this 6 times.
  • Daydream: To help bring some peace to your mind, go to a quiet place or use your earphones and play relaxing music as your close your eyes.  Let your mind drift to whatever and wherever it wants to go.  Do not analyze or question where you mind wants to go.  Simply allow yourself to daydream.  When you are done, don’t open your eyes right away.  Allow yourself to come back to the present moment slowly, becoming familiar with the sounds of people talking, doors opening and closing, noise of traffic and so on.  Open your eyes slowly.  Do this for 5-10 minutes a day or as much as you like provided you can sit and relax without being interrupted.

4. Seek Out Organic Remedies

There are a wide variety of organic options to help induce relaxation and restfulness.

Lavender – Lavender is well known for its relaxing properties.  If you are feeling extra fidgety or unsettled, a drop of lavender on your collarbone will do the trick.

Chamomile – One cup of chamomile tea can have amazing results for anyone feeling stressed, anxious or nervous.  It does induce sleep, so it’s best to drink in the evening just before bed.

Passion Flower – This remedy is good to help calm nerves, regulate mood and help with insomnia.

Green Tea – This drink comes with the amino acid L-Theanine which keeps heart rate and blood pressure regular.  It is also great for keeping your body fit.

5. Accelerate the Process and Opt for Coaching

If you are interested in how my coaching can help you make quick and powerful changes in your emotional state, accelerate your learning process, deepen your self-awareness and give you supportive strategies, simply click the link below and book a complimentary consultation.

… Then the answer is absolutely YES.

Yes, I can help you!

Yes, this process is right for you.

If you are willing to accept hope, book your complimentary phone call with me today.

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