Anxiety & Talk Therapy
Understanding Anxiety: How Talk Therapy Can Help Manage Symptoms
Written by Nicole Armstrong RP (Qualifying)
WHAT IS ANXIETY?
We often think of anxiety as bad, but it’s a typical and unavoidable part of being human. Anxiety has a purpose, and that is to warn us when we are in danger. When we are (or feel) under threat, our “fight-flight-freeze” response is triggered, preparing our body to engage accordingly. This response can be helpful and even life-saving when in dangerous situations (i.e., a swerving car on the highway). This survival response can also occur when we feel threatened but are not in fact in imminent danger; This is typically when anxiety feels uncomfortable and disruptive.
Anxiety can look and feel differently for everyone, but common symptoms include an increased heart rate, shallow or quickened breathing, feelings of restlessness, difficulty concentrating, stomachache, tension in the body (i.e., tight chest), and difficulty sleeping. When fear and worry become excessive or unrelenting, causing a disturbance in daily life (i.e., difficulty getting to work or school), this may be diagnosed as an anxiety disorder. Anxiety disorders include but are not limited to generalized anxiety disorder, obsessive-compulsive disorder, social anxiety disorder and separation anxiety disorder. Please talk to your doctor if you suspect you may have an anxiety disorder.
HOW DOES TALK THERAPY HELP?
There are several options to consider when treating symptoms of anxiety, including talk therapy, medication, lifestyle changes, and relaxation techniques. Often, combining different approaches yields positive outcomes in achieving one’s goals. At Crafted Balance Naturopathic Clinic, talk therapy targets anxiety in various ways by using a combined approach including cognitive behavioural therapy (CBT), acceptance and commitment therapy (ACT), dialectical behaviour therapy (DBT), and mindfulness, tailored to meet your unique needs.
Creating self-awareness and acceptance around anxiety can help shift how we view and manage symptoms. Additionally, implementing coping strategies and considering lifestyle changes (i.e., increased exercise) can create meaningful and lasting effects on anxiety management.
We often give anxiety more power than it needs by fearing it, which ultimately exuberates symptoms. By addressing the perpetuating cycle in therapy, the power and fear around anxiety can be diminished. Therapy offers a safe and non-judgmental space (either in-person or virtually) to address your concerns and create realistic and meaningful goals.
WHAT CAN I EXPECT FROM A VISIT?
In an initial appointment, a thorough history will be gathered to better understand your unique needs
and goals. If anxiety is your main concern, anxiety symptoms and patterns will be identified and
potential treatment options will be discussed. With the therapist, you will collaboratively create a plan
including both short and long-term goals and strategies to implement into your daily life.
Please note that an anxiety disorder cannot be diagnosed by a psychotherapist. Please visit your family
doctor if you are looking for a formal diagnosis.
ANXIETY TOOLS TO TRY TODAY
Name It to Tame It
Simply acknowledging and naming your anxiety can reduce its power. The language we use is important! Instead of saying “I’m an anxious person” try using language like “I am feeling anxious right now” or “this is anxiety.” This tool can be used with any challenging emotion.
Focus on Your Breathing
Breath is an excellent way to determine your internal state. Shallow breathing or breathing in your chest is often a sign of anxiety. Pay attention to your breathing and take slow controlled breaths into your diaphragm (belly breathing) to counteract anxiety. Try practicing this tool when you’re not feeling anxious first!
Lean Into It
Instead of avoiding your anxiety, try leaning into it. You might ask yourself, what is the anxiety telling me? Is there a true threat here? Instead of pushing it away, avoiding it, or distracting yourself, pay attention to its patterns to help understand it.
Nicole Armstrong, RP (Q) is passionate about supporting individuals who are looking to prioritize their mental health and wellbeing. She uses an integrated, holistic approach to therapy, and focuses on building collaborative relationships with her clients. She strives to create an open, non-judgmental space for clients to speak openly about challenges, big and small.
Book a complimentary meet and greet appointment with Nicole to get started.