Anxiety And How To Cope

The Wellness Counselling Group consists of professional and qualified Registered psychotherapists and counsellors who provide an empathetic, proactive environment for personal empowerment.

At the Wellness Counselling Group we utilize a highly effective anxiety management program to help you overcome your negative, irrational thoughts so you can become an assertive, empowered person ready for the challenges that life sends you.

Signs of anxiety

Being tired of worrying all the time about trivial things.
Experiencing physical signs of anxiety – headaches, abdominal knots or butterflies, nausea, diarrhea, dizziness, hot and cold flashes, sweating, pounding heart and racing thoughts.
Thinking of a trauma over and over again; avoiding things that remind you of that trauma – eventually leading to phobias.
Feeling a fear of failing and thus not challenging yourself. You may therefore never end up accomplishing what you would like to (for example, if you are scared of public speaking it may affect your career).
Fearing separation from a place such as your home or from your family members.

We can help.

One of the first treatments used with anxiety and panic disorders is counselling / therapy (before medication is required). There are three elements to treatment that help those cope and conquer anxiety disorder.

Cognitive Therapy

This technique is very useful for anxiety and depression. It is used with teenagers and adults with anxiety disorder and involves learning how thought patterns can lead to a worsening of your anxiety. Statements such as ‘I am going to pass out if I don’t lie down’ or ‘I will die if I have another panic attack’ or ‘when my eyes blur or I feel dizzy it means I have a brain tumor’ are typical o irrational thinking. Working with a therapist who provides you with homework assignments and reading, writing and talking about these irrational, negative thoughts will you help control and eliminate them.

Pros

helpful with many disorders outside of anxiety; one of the best forms of support for anxiety and depression disorders.

Cons

you need to be motivated to work outside of the counselling session; you need to see someone regularly for a period of time; it is not a quick fix.

Behavioural

This technique involves gradual exposure to the topic or object that you have developed fear or anxiety towards. This is done by developing a hierarchy of fears, or ‘steps,’ starting from the least anxiety producing to the most. Step by step, you and your therapist will climb this hierarchy, building confidence, self-esteem and reducing the anxiety associated with each step.

Talking to and distracting yourself is another helpful tool. This involves positively responding to the physical symptoms your body creates. For example, a gurgle in your stomach may lead you to panic and think you are going to have diarrhea. Instead rationalize the thought; perhaps it was something you ate. Remember that gurgles are part of regular body noises and everyone has them. Then do something to distract yourself from this thought. Go for a walk or clean your home. This is considered a combination of cognitive and behavioural techniques.

Pros

It can lead to a great sense of personal accomplishment; there are no side effects to this type of counselling.

Cons

You need to be committed to challenging your fear. This does not happen quickly but if it is change you are looking for and you are committed to it, it can be done.

Relaxation Techniques

Some specific relaxation techniques can help 'ride out' panic.

One is slow regulated breathing. This involves inhaling through your nose and exhaling through the mouth in a slow, rhythmic fashion, usually to the count of four for each inhale and then again for each exhale. If practiced at least 2-3 times a day this will become an automatic response when you feel panicky and anxious.

Yoga, meditation and working out at the gym create a better sense of calm and wellbeing as well. They are important tools to learn how to use and manage anxiety.

The use of all three elements: cognitive, behavioural and relaxation techniques - has been found to be extremely effective in working through anxiety disorders. Because of how these will be in the hands of the therapist and the client, this is the most hands-on, productive and proactive way to overcome anxiety and keep it from overtaking your life again.