Anxiety
That familiar knot in your stomach, the racing thoughts, the persistent unease – anxiety can manifest in countless ways and significantly impact our daily lives. While a natural response to perceived threats, anxiety becomes a concern when it overwhelms us, hindering our performance and disrupting our everyday routines. You might experience a constant sense of unease, either generally or tied to specific situations.
The physical sensations of anxiety can be unsettling: a pounding heart, shortness of breath, tremors, dizziness, chest tightness, nausea, muscle tension, and headaches. These physical symptoms often intertwine with worrying thoughts, difficulty sleeping and concentrating, and a dip in self-confidence.
Different Faces:
Anxiety isn’t a one-size-fits-all experience. It’s often categorized into three main types:
- Generalized Anxiety: This involves a persistent and excessive worry about various events or activities, often without a clear identifiable cause. Some describe it as “free-floating anxiety,” where the anxious person feels constantly on edge, sometimes even becoming anxious about feeling anxious. Symptoms can include irritability, difficulty concentrating, persistent negative thinking, sleep disturbances, and physical manifestations like excessive thirst, stomach upset, frequent urination, muscle aches, and headaches.
- Health Anxiety: Health anxiety is a persistent fear that something is seriously wrong with your health—even when medical exams come back normal. It often involves constant body scanning, Googling symptoms, and seeking reassurance from doctors or loved ones. While these actions might bring short-term relief, they often intensify the anxiety over time. Therapy can help you learn how to break this cycle, tolerate uncertainty, and reconnect with your body in a more grounded, peaceful way.
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- Phobias: These involve intense and irrational fears of specific objects or situations, leading to significant avoidance behaviors. You can find more information about phobias at the National Institute of Mental Health (NIMH).
- Panic Disorder: Characterized by sudden episodes of intense fear that peak quickly, often accompanied by physical symptoms like heart palpitations, sweating, and a feeling of losing control. You can learn more about panic disorder on the Anxiety & Depression Association of America (ADAA).
The Vicious Cycle:
Stressful situations at work or home can easily spill over into other areas of life, triggering anxiety. Similarly, a frightening experience can lead to lingering fear, as seen in post-traumatic stress disorder (PTSD). The interplay between mental and physical anxiety symptoms can create a challenging cycle. A physical symptom might trigger anxious thoughts, which in turn intensify the physical sensations, leading to a feeling of being trapped. In panic attacks, this cycle escalates rapidly. Even the effort of trying to control generalized anxiety can be stressful, inadvertently fueling the problem.
Strategies for Managing Anxiety:
Understanding how anxiety works – as a combination of physical and mental responses rooted in the “fight or flight” mechanism – is the first step towards regaining control. Here are some helpful strategies:
- Relaxation Techniques: While not an instant cure, consistent practice of relaxation exercises like guided imagery and progressive muscle relaxation can significantly reduce anxiety over time.
- Regular Exercise: Low-impact aerobic exercise strengthens the heart, making it less prone to the pounding sensations associated with anxiety. Exercise also helps release built-up tension.
- Dietary Awareness: Reducing or eliminating caffeine, found in many beverages, can help break a vicious cycle as it can mimic anxiety symptoms like increased heart rate and sleep disruption.
- Setting Boundaries (“Just Say NO!”): Overcommitting yourself can lead to a build-up of low-level anxiety about multiple tasks, which can be just as overwhelming as intense anxiety about one major issue. Learning to say no is a powerful form of self-care.
Anxiety Management Psychotherapy with Marina Edelman, LMFT
At the practice of Marina Edelman, Licensed Marriage and Family Therapist in Westlake Village, CA, we understand the complexities of anxiety and offer comprehensive and holistic care to help you find lasting relief. Psychotherapy can be instrumental in addressing the root causes of your anxiety and equipping you with effective coping mechanisms.
- Explore Underlying Causes: Uncover the triggers and experiences that contribute to your anxiety, including stressors related to work, family, and past events.
- Examine Thought Patterns and Behaviors: Identify the thoughts, feelings, and behaviors that may be exacerbating your stress levels.
- Gain Self-Understanding and Insight: Develop a deeper awareness of your personal stress triggers and anxiety patterns.
- Develop Tailor-Made Coping Strategies: Learn and practice techniques that are specifically suited to your needs and effective for long-term anxiety management.
Marina Edelman, LMFT, offers support for a range of anxiety-related issues, including:
- Panic Attacks
- Generalized Worry
- Social Anxiety
- Nervousness
- Performance Anxiety
- Shyness
- Sexual Anxiety
Take the First Step Towards Change
Contact Marina Edelman, LMFT, today for a confidential consultation.
Learn More About Marina Edelman’s Services
You can also find more information on her Psychology Today profile: Marina Edelman – Psychology Today. Or explore resources on the AEDP Institute website: Marina Edelman – AEDP Institute
Serving Westlake Village, Malibu, Calabasas, Thousand Oaks, Moorpark, Newbury Park, Simi Valley, Camarillo, Oak Park, and surrounding areas in Los Angeles and Santa Barbara, and beyond in the state of California via telehealth.