coping-anxiety

							                  RECOGNIZING AND COPING WITH ANXIETY


What is anxiety?

        Anxiety is a slightly dated term that has been largely replaced by the more
frequently used term, "stress." Anxiety does, however, refer to a type of stress or
"stressing" over which people can exercise a certain amount of direct control. In fact,
anxiety itself can be seen as an attempt by a person to take control of the uncontrollable
or the unknown.

        In one form of anxiety there is a superstitious character to the thinking of the
anxious person. Anxious persons sometimes act as if worrying prevents bad things from
happening. It is an artificial and superstitious way of attempting to take control of the
unknown or the uncontrollable. By worrying the anxious person feels "as if" he/she is
doing something to prevent the feared event from happening. They are frequently afraid
to stop worrying because if they do they think that surely the dreaded event will then
occur.

         Other anxious persons fall more into the category of "planning to fail." In this
form of anxiety persons repeatedly envision themselves doing poorly or failing at some
upcoming task or in an upcoming situation. For example they may see themselves
stammering and losing their voice when trying to deliver a speech to a group or failing a
test or not being able to speak in a smooth and charming manner when trying to
communicate with a potential dating partner. It is as if they are rehearsing to not succeed
at something. This in a way takes the doubt out of an otherwise potentially positive
encounter - by projecting failure onto the future event or encounter, the outcome is no
longer as much in question; they have taken control of this uncertainty to some extent.
This explains to some extent why anxious persons are somewhat surprised when things
go in the positive direction - they seem not to know how to act - they had not planned for
success.

                                     Signs of Anxiety

Cognitive/Thinking

       Catastrophizing This involves thinking the absolute worse thing that could
happen; assuming it will happen; and then acting as if it might as well have already
happened.

        Ruminating This involves thinking about the same issue, upcoming event, etc.,
over and over again; going over the same thoughts; not being able to get something out of
one's mind. This is similar to what cows do with their food before finally swallowing and
digesting their food - they chew and later re-chew.
        Blocking of thoughts/Forgetting what you know This often happens during tests
or other performance-related tasks and in interpersonal encounters. Anxious persons lose
touch with what they know, what they were going to say, etc.

        Sense of dread or foreboding This involves thinking that you are about to die or
have a heart attack or be incapacitated in some way. This frequently is associated with
panic attacks.

Physical/Body

        Excess Sweating - under arms, palms of hands, etc.
        Muscle Tension - a tightness in the neck, the stomach, and other areas of the
body.
        Rapid Heart Rate - the heart is working over-time, sometimes pound ing
forcefully.
        Erratic and/or Shallow Breathing - a feeling of having run a block or two, when
you have not moved an inch.
        Nausea and/or Vomiting - "butterflies" in one's stomach which can escalate into
nausea and vomiting without a being actually sick with a virus or other medical cause.

How Do I Know When Anxiety is a Real Problem for Me?

        Almost everyone (with the possible exception of racecar drivers) experiences
some degree of anxiety from time to time. A certain amount of anxiety is actually helpful
to most of us because it sharpens us and stimulates us to do our best. It is when the
amount of anxiety we are experiencing begins to interfere with performance of certain
tasks and/or interferes with our enjoyment of certain activities that it is problematic. So
ask yourself if your anxiety is something that sharpens you or does it really bother and/or
overwhelm you? If you are completely incapacitated by sudden bouts of intense anxiety,
then you may be experiencing panic attacks. You should seek professional help if this is
the case.

What Can I Do To Reduce Excess Anxiety?

        First of all, do not "throw the baby out with the bath water." In other words,
remember that some anxiety is good, motivating, and stimulating. So don't let go of it all.
Instead convert excess anxiety into exhilaration, enthusiasm, and general energy with
which you approach a task or situation.

        In order to achieve more of a "steady state" of calm, Learn to Relax! This can be
achieved in a number of non-medical, non-pharmaceutical ways. Counselors at
Counseling and Testing Services usually can recommended a variety of techniques and/or
exercises that help facilitate relaxation. One very simply technique is Deep Breathing.
This is also referred to as "stomach breathing" because of the focus on the position of the
diaphragm in relation to inhalation and exhalation. You can learn this by placing a hand
gently on your stomach and saying to yourself: stomach out (push your stomach out),
breathe in; stomach in (pull your stomach in), breathe out. In this manner you can fill
your lower lungs first, then your upper lungs when you inhale and empty from the lower
lungs upward when you exhale. This is usually quite calming.

         Changing your thinking can also be quite helpful in controlling and reducing
excess anxiety. Look at your thoughts and ask yourself if you are making a catastrophe
out of something when it really is not all tha t bad; if so, tell yourself to chill a little; be a
little kinder to yourself; cut yourself some slack. Instead of practicing or planning to
fail, start practicing to succeed. Envision yourself performing well in the upcoming
situation; e.g., see yourself giving the speech in a calm and effective manner, see yourself
carrying on an interesting conversation with a person you are interested in getting to
know better.

       For further information or assistance in recognizing and coping with anxiety,
call Counseling and Testing Services at 325-2091.