How to Cope with Anxiety
By Isabella Tricarico
The past few years of my life have been controlled by my anxiety. I’ve let my fears get the best of me and let anxiety take the wheel. In an attempt to combat these feelings, I will cling to my bedroom as a safe space where I would spend most of my time. When I am in my bedroom, all of my worries go away. The feelings of safety and security in my bedroom make the outside world seem like a scary place not worth exploring. I constantly do not want to go out or miss out on things with my friends because of the anxiety I experience. Continually, I fall back into the cycle of telling myself, “it’s okay to miss it; I like staying in more,” or “I’ll be more comfortable in my bed.” Yet when I stay within the confines of my bedroom I realize that I let my anxiety win, and this frustrates me. Though it often seems impossible to break free from the shackles of anxiety, know that you are not alone in your struggles. I can assure you that there is a brighter light at the end.
I have suffered from panic attacks for about four years now. Whenever I have had a panic attack, I feel as if the walls of the room are closing in on me, and my heart begins to race. My breathing gets faster and shorter, and I lose sight of all rational thought. I let myself get so far into this panic attack that I can reach a climax and then crash, which leaves me with a deep feeling of exhaustion. Although I get caught in waves of anxiety, the knowledge that there are countless ways to help myself and break free is so reassuring. When you feel hopeless, here are some tricks I have learned through therapy that have helped me.
Therapy gives me so much hope and strength. It is so wonderful having someone to talk to that only has your best interest at heart. Therapy normalizes my anxiety and stress—my therapist has helped me work to understand my feelings are not unusual and are able to be solved. During panic attacks, you may feel as if your thoughts are consuming you and you have lost control. Talking them out each week helps put them in perspective, especially with validation from a licensed psychologist if you have access to one.
In addition, during these attacks, I feel hot and claustrophobic. In moments of panic, I step outside and breathe the fresh air to combat these feelings. The temperature change in your body can help balance the heat, and the open-air prevents feelings of claustrophobia. The shock of the cold air can give you something else to concentrate and focus your thoughts on.
In the past, my “what if” thoughts would often debilitate me. I would begin thinking about all of these negative possibilities and would start to spiral out of control. I had no rationale, and I would let these thoughts consume me. My therapist taught me that whenever you have a thought that begins with “what if,” that is your anxiety talking. To combat this, I began writing down my thoughts in a journal when i felt myself begin to spiral. When you write them down on paper and read them out loud, it helps you to make sense of them.
I also started to pack an anxiety purse to have some kind of safe space wherever I go. The items within my bag are based on a common grounding technique in which you acknowledge five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. I pack gum (this helps with nausea), and the cool, minty taste is a distraction. I also put a little sick bag and snack in case I feel nauseous, which is a symptom of my anxiety. I like to throw in a roller perfume or a lotion for a comforting scent to smell. Having these tools on me at all times to help soothe my anxiety makes me feel more at ease in various situations. Knowing I have the means to ground myself in case of anxiety is extremely relieving.
Anxiety and panic attacks are normal. With the love and support from my family, therapist, and friends, I have taught myself to push myself out of my comfort zone to beat my anxiety. There are still times when I fall back, and setbacks are normal. Going out and doing what you fear will prepare you more for the next time and prove to yourself that you can do it.
