You Don’t Have to Eliminate Anxiety: Acceptance and Coping Strategies for Marylanders
Anxiety shows up in many forms and from many causes. Some anxiety shows up seemingly out of the blue and can interrupt even the most pleasant of days. Anxiety like this can appear as anxiety attacks (also known as panic attacks). Some anxiety can be subtle and slow to develop but may have long term effects on our daily functioning and available energy.
Most anxiety is normal anxiety – not only is it normal, but it can also be healthy. Anticipatory anxiety is perhaps the most common type and may appear ahead of events such as school, work, performances, sports competitions, meetings or interviews, dates, and family events. Anticipatory anxiety is our nervous system trying to prepare for what is ahead when we are uncertain. Whatever type or kind of anxiety you may experience there are some ways to help reduce and manage anxiety.
Acceptance
Many of us are judgmental of our own anxiety. We adapt self-talk naming anxiety as frivolous, illogical, or a sign of weakness and being a coward. Attempting to suppress anxiety through self-criticism, self-medication with alcohol, or isolation will perhaps temporarily avoid anxiety. But anxiety has a way of finding its way back to us, and is often stronger than it was before, especially if we continue to rely on these corrosive methods.
Accepting our anxiety is recognizing that we are anxious without self-criticism, and it is the first step in moving forward through anxiety. Acceptance is a combination of thoughts, physical feelings, and emotional knowing. While accepting our feelings, self-loving gestures help: holding our hands on our heart, crossing arms with hands on shoulders, holding hands open and palm up. It’s not trivial to say caringly to ourselves “I’m feeling anxious right now. I’m going to be ok,” or “I know you’re feeling scared. You are cared for. This will pass.” I often repeat, “Even though my body is scared, I am safe.” While physically and verbally calming, we can focus on breathing.
Breathing
Breathing while accepting the anxiety is a good grounding practice both when you are in the midst of anxiety, and also when you are feeling ok. Breathe in slowly through the nose with gentle belly breaths, and slowly exhaling through a relaxed jaw, feeling your body settle.
Breathing exercises can have a halo effect on how we handle anxiety. With practice, we breathe and ground ourselves as a healthy habit, allowing more energy and attention for what we are doing in the moment.
Nature
Those of you who know my other blog posts know I believe getting outside, going for a walk, and especially being immersed in nature is great for getting grounded and recentered.
Nature has a wonderful way of absorbing our anxieties. The trees and sky quietly welcome our most difficult thoughts and feelings. A short hike can really work wonders on returning us to the best use of our energies. Deep breaths of sky connect us to spirit and perspective. You don’t have to go far to enjoy nature in and around Baltimore. The many parks, playgrounds, fields, and trails in Baltimore and surrounding counties offer space, light, and nature close by.
Are you a Maryland resident looking to start online or in-person therapy for anxiety, stress, worry, or burnout?
If you’re a Marylander who knows that counseling is the direction you need to take, the therapists at LifeSpring Counseling Services are here to help. We offer online counseling services for mindfulness, depression, anxiety, trauma, and grief and loss. We also offer Brainspotting as a specialized service, and Brainspotting can be done online, too!
Here’s how you can get started! Online and in-person counseling for anxiety, stress, worry, and burnout aren’t the only services offered at our Baltimore, MD office.
The counselors and social workers at our Maryland office also offer counseling services for trauma, grief and loss, boundary setting, communication skills, and difficult life transitions. We also offer specialized counseling services including Brainspotting and spiritually-integrated counseling. Because we are located next to several local universities, we also work with college students and international students.
Written by: David Cloutier, Counseling Intern
Dave Cloutier is an intern at LifeSpring Counseling Services in Maryland, and he provides low-cost counseling services to individuals at our Baltimore, MD office.
