How to Express Anxiety

The Anxiety Disorders Association of America cites that anxiety disorders are the most frequent mental illness in America, impacting 40 million adults. Anxiety is a normal reaction for everyone. An event such as getting married, pregnancy or a crucial interview can evoke anxiety. Anxiety becomes an issue if you find yourself constantly worrying and in fear. These feelings can be overwhelming and unhealthy. To avoid developing anxiety attacks, knowing how to react when faced with anxiety is critical.

Instructions

Expressing Anxiety

• 1

  Identify and accept the source of your anxiety. For example, you discover that your checking account is overdrawn by a large amount because you neglected to balance your checkbook. Instead of panicking, accept that you made the error and take steps to prevent it from reoccurring. Panicking makes you irrational and incapable of making proper judgments. Do what you can to make the situation right and accept what you cannot change.

• 2

  Talk to someone who has the ability to listen well and make you feel better. Anxiety can be so overpowering that sometimes your only cure is to be heard. Ensure that person you speak with is someone you trust. Your listener must be rational and able to calm you down so you can return to a sensible state of mind.

• 3

  See a therapist if you are uncomfortable with Step 2. Therapy is generally conducted in a safe and therapeutic environment. The therapist is not there to judge you, but to listen and help you find productive ways of expressing your anxiety. Often, anxiety results from an exaggerated fear of a something; the situation may not be as dangerous as you perceive. Cognitive behavioral therapy teaches you how to change your negative thought patterns so you view situations more realistically. See the resources to locate a therapist near you.

• 4

  Go to the gym, exercise in your home or jog around your neighborhood. Working out not only strengthens your muscles, but also energizes and soothes your tumultuous mind. It is not necessary to engage in rigorous, lengthy exercise for this strategy to be effective---20 to 30 minutes on the treadmill is sufficient.

• 5

  Write down your thoughts and feelings when you are feeling anxious. Document what triggers your anxiety, how you feel about the effects, what you would like to change and how you will accomplish this. Releasing your thoughts and emotions onto paper is a form of creative expression, which can do wonders for the soul. It is also a useful tool when you need to reinforce your goals.