Are you suffering from anxiety?

All of us feel anxious from time to time, and below I'll give some ideas for feeling better quickly.

But sometimes anxiety is more than just a passing mood. Here are some symptoms of Generalized Anxiety Disorder, which is the technical term for anxiety that may need treatment (this list isn't fully complete):

Excessive worry, more days than not, for at least 6 months, about a number of events or activities, like work or school performance

The worry is difficult to control

At least 3 of the following 6 symptoms are present:

restlessness or feeling keyed up or on edge
being easily fatigued
difficulty concentrating or mind going blank
irritability
muscle tension
sleep disturbances (difficulty falling or staying asleep, or restless unsatisfying sleep)

The anxiety or worry causes significant problems in functioning

The anxiety is not due to a substance / drug or a medical condition (like hypothyroidism).

Some anxiety symptoms may be caused by other significant problems, like Post-traumatic Stress Disorder, Social Phobias, Panic Attacks, or Obsessive-Compulsive Disorder.

If you think you may be suffering from anxiety, and would like an appointment for therapy, please call 805-583-3976. Press ext. 733 to leave a message for Deborah Tucker, and I'll return your call as quickly as possible.

Please note: if your symptoms are causing you to feel suicidal at all, please call for help. If you need someone to talk to immediately, please call your local Suicide Prevention Center. In Ventura County, California, the number is 866-998-2243. The National Suicide Prevention LIfeline number is 1-800-273-8255 (1-800-273-TALK). For immediate help, call 911.

Anxious? Tools to try right now for anxiety

Dealing with anxiety consists of three main ideas: removing stress when you can, releasing stress from your body, and changing your thoughts. These are just a few ways that you can begin to deal with anxiety.

Clear your calendar, and learn to say "no" when appropriate.

Realize that for many tasks, a B+ result really is good enough. You don't have to be perfect ... really!

Learn some deep breathing exercises. Breathe out stress, breath in peace!

Do some aerobic exercise that gets your heart rate up (assuming you are healthy, of course). Stress releases lots of chemicals that exercise "burns up", so to speak.

Avoid sugar and caffeine.

Try to get enough sleep. If you have trouble sleeping, I've posted some hints about getting better sleep on our blog.

Ask yourself "What is the worst than can happen?" Can you handle that possibility? If so, move on. If not, the next question is, "Can I control this situation?" If not, it may be something that you have to learn life with.

Remember the Serenity Prayer from the AA program: "God, grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference. "

For some detailed ideas on self-help for anxiety, take a look here.

I hope this information is helpful. Please call our office if you have more questions.

Sincerely,

Deborah Tucker, M.A.
Licensed marriage and family therapist
(MFT #17142)
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