No one managing his or her own life is devoid of stress and anxiety. Too much of it can lead to excessive worry, nervousness, dread, upset stomach, or difficulty breathing.

The first step to overcoming such negative feelings is to recognize that you are experiencing a very common emotional state most commonly associated as anxiety (learn more signs of anxiety). Although it’s uncomfortable, the negative feelings WILL PASS.  Fighting the anxiety can make it stronger. Ironically, the body’s natural relaxation response can be activated by accepting that you are feeling anxious.

When we are faced with an anxiety-inducing situation, our body’s nervous system automatically triggers physiological changes.Our breathing quickens, adrenaline is secreted, and our heart begins to race.

This natural survival mechanism — called the fight or flight response — is intended to help us to escape a true, life threatening emergency.  However, when the threat is imagined (e.g., I’m going to bomb this presentation and everyone will know I’m a fraud), the fight/flight response is unnecessary  very uncomfortable.

SELF SOOTHING TECHNIQUES THAT REDUCE THE STRESS RESPONSE:

Diaphragmatic Breathing
Decreasing the heart rate is one of the most effective ways to activate the relaxation response. A rapid heart rate can be lowered with deep breathing. The most commonly utilized strategy is breathing by contracting the diaphragm; a horizontal muscle in the chest located just above the stomach cavity. Click here to learn how deep breathing techniques.

Positive Self-talk
If a small child told you he was nervous about going to school the next day, what would you say? Unless you’re an abusive lunatic, phrases like “you’re such a dumb little kid” or “you should be nervous because no one will like you” would never leave your mouth. This is because we intuitively know how to help others combat stress and anxiety.

To increase emotional comfort, it’s imperative to practice reassuring and realistic self-talk. When anxious, practice self-talk phrases such as:

"This feeling will pass.”

“I will get through this.”

“I am safe right now.”

“I am feeling anxious now, but I have the power make myself calm.”

“I can feel my heart rate slowing down.”

Muscle Relaxation
Stress causes our muscles to tighten and become tense. To increase a relaxed state and physical comfort, tighten and release muscles beginning with the largest muscle groups. Watch this video to learn progressive muscle relaxation exercises.

Our emotional state is largely impacted by what we eat and drink. Foods most associated with exacerbating anxiety are ones containing caffeine and alcohol.

Even consumed in small amounts, studies have found that the stimulating effects of caffeine can cause anxiety, trigger panic attacks, and increase feelings of nervousness and irritability. Caffeine — commonly found in coffee, colas, tea, and chocolate — also causes physical symptoms such as trembling and shaking.

Abruptly eliminating caffeine from the diet can lead to withdrawal symptoms, such as headaches, restlessness, and irritability so it’s important to decrease caffeine consumption gradually.  Similarly, although alcohol is often consumed to “take the edge off” it dehydrates the body and ultimately increases anxiety.

An imbalance of bacteria in the gut can also cause many symptoms associated with anxiety and other mood disorders. Researchers at McMaster University found evidence that the balance of bacteria in your gut may have more to do with your mood than any other contributing factor, click here to learn more.

Click here to read more about how various food and diet regimens are linked to stress and anxiety.

Most of us know that exercise is good for our physical health. For the past few decades, research has suggested that exercise is even more effective than medication (learn more about how physical health impacts your mood from this helpful Huffington Post article).

Maintaining a regular (healthy, non-obsessive) exercise routine has been proven to reduce stress, improve mood, enhance self-esteem, and increase energy levels. During exercise, the body releases chemicals called endorphins which interact with receptors in the brain to causing euphoric feelings and reduction in physical pain. Read 13 Mental Health Benefits Of Exercise.

A person with high functioning anxiety may exhibit some symptoms commonly associated with an anxiety disorder but the symptoms don’t cross the threshold to be a diagnosable condition and they are able to function in their daily tasks. One in five people are diagnosed with an anxiety disorder so this means that even more people suffer with functioning anxiety. Even though a person with high functioning anxiety may not meet full criteria for a diagnosis, it’s still a serious mental health issue. 

Common Signs & Symptoms of High Functioning Anxiety

Treatment & Tips for Functional Anxiety

Talking to a licensed professional can be very beneficial. Contrary to popular belief, psychotherapy isn’t just for those with debilitating mental health concerns, therapy is a very healthy habit. One of our Fort Lauderdale therapists can offer support and help you learn effective coping skills to manage the functioning anxiety. 

A few tips:

There are several ways to treat anxiety. In addition to popular anxiety therapies such as cognitive behavioral therapy (CBT), Exposure and Response Prevention (ERP) helps reduce the uncomfortable symptoms of anxiety. Exposure therapy assists people by teaching helpful skills with practice facing fears. For example, you learn how to face a crowd by first learning relaxation techniques and then gradually working up to being in a crowd. ERP can significantly reduce an exaggerated anxiety-response.