Features: Health & Fitness

The Inside Scoop Learn to alleviate anxiety by Sandy Silbermann, LCSW-C

Anxiety can get inside you and just gnaw away--relentless and unwavering. It can be a constant presence that sometimes ignites into a seemingly unstoppable ball of fear. Or it can only rear its head from time to time, dependent on the situation.

All of us feel anxious sometimes, whether it's about a presentation at work or an argument with a loved one or just a general feeling. Our typically busy and demanding lifestyles increase the likelihood of anxiety because of the constant demands on us and our high activity level.

Clearly, anxiety is a normal emotion and an expected part of life, as long as it is brief and doesn't interfere with normal functioning. But, sometimes the worry and fear are persistent and excessive. They cause us to avoid situations or lose sleep. Other signs and side effects of anxiety include irritability, restlessness, muscle tension, difficulty focusing, having low energy and being easily tired. Changes in eating habits--either a loss of appetite or an increase in the desire to eat--can also occur. Severe anxiety underlies phobias and obsessive compulsive disorder and can cause panic attacks. Following a traumatic event, anxiety can cause acute reactions.

The first rule of thumb for dealing with the anxiety is to change, if possible, whatever is making you feel that way. Or if that is not possible, make a modification somewhere that simplifies your life and cuts down on stress.

This doesn't have to be a major change. Smaller demands can add up and make a significant difference in your emotions and outlook. So, it makes sense to structure your life to increase your happiness and decrease your stress and anxiety. That means, for instance, saying no to demands you might ordinarily give in to.

Don't drive the kids home from soccer practice on Mondays if that means you have to rush across town from work or never have enough time to eat before heading out to your regular Monday night meeting, it may be too much for you to do right now. Say no to coaching the team, even if you feel like it's your turn, if you are already having a hard time fitting everything in.

Too often we feel like we absolutely have to do something or do someone a favor or take on that extra task. And it really isn't true. We don't have to. We can say no. We can set limits and take ourselves and our happiness into account in making decisions in our lives.

Sometimes, adding even one more thing to your schedule only makes everything harder and can geometrically multiply stress and anxiety. In addition, acknowledging to yourself that you are taking care of yourself, that you are making yourself a priority in certain areas, can go a long way towards reducing stress.

When you are in a stressful situation- particularly an ongoing one, be understanding towards yourself just as you would be with someone else. When you are worried and anxious, you are not going to be at the top of your game. Generally, you may be more irritable, perhaps more prone to tears, or more forgetful or make mistakes you ordinarily might not make. It will make your life much easier if you can be kind to yourself, and allow yourself extra leeway while going through this. If you can, let others know you are dealing with a difficult situation or having a hard time, and ask them to extend you extra understanding and leniency.

If your anxiety is extreme and/or continual or reoccurs often, seeking help is recommended. Family, friends, and colleagues often have a hard time giving ongoing support and understanding to someone who is endlessly anxious. And anxiety is very treatable. You do not have to bear this burden alone and without support.

Therapy and sometimes medication can diminish and often cure your anxiety. Hypnotherapy, (therapy utilizing hypnosis) can be very helpful and give you short term strategies to deal with your feelings as well as offer long term possibilities. Insight therapy can also be invaluable. What type or combination of therapies is best depends on each individual's needs and issues. It is possible for you to overcome your anxiety, feel better and lead a happier life.

Sandy Silbermann, LCSW-C is a psychotherapist who uses both psychotherapy and hypnosis in her private practice in Silver Spring. 301-588-6515.