Self-Help Tips for Managing Fear and Anxiety

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Symptoms of fear and anxiety run the gamut from vague, gnawing uneasiness to full-blown phobias. We use many strategies to manage anxiety often without knowing that we are engaged in behaviors that serve to reduce anxious feelings. If you are someone who could benefit from some helpful, self-soothing rituals give these mind-body tips a try. Many of my psychotherapy patients have reported success making a few simple lifestyle changes.

• Sip chamomile tea or a blend of natural, non-stimulant teas created to calm frazzled nerves. The ritual of preparing a cup of soothing aromatic tea can begin the relaxation process by replacing anxiety with a sense of calm and control over emotional states.
• A drop of lavender oil applied to inner wrists, the back of your neck and shoulders or simply inhaled works well. There are many other essential oils that can be used to calm your nerves such as orange, rose, sandalwood, nutmeg, patchouli, clary sage and ylang-ylang, to name but a few. My favorite Young Living proprietary blends are Peace and Calming and White Angelica. The olfactory system and smell is the only one of the five senses directly linked to the limbic lobe which is the emotional control center of the brain. Targeting this area of the brain reduces anxiety, depression, fatigue and stress. Essential oils have long been appreciated for their uplifting, calming, and clarifying effects on emotional wellness.
• Many are never without Bach Flower Rescue Remedy. Definitely worth a try!
• Mantras and affirmations can be helpful for many people. Keep it simple. (I am well – I’m okay)
• Breathe and breathe consciously. Controlled breathing exercises such as inhale – exhale – pause or inhale – pause, exhale – pause helps regulate the parasympathetic nervous system (that’s the fight or flight response). Breathing exercises do not work with all anxious people, in fact, some people become more anxious as they focus on their body. For those individuals, guided imagery is a more helpful response.
• Grounding. Sit in a comfortable position with relaxed arms. Close your eyes and notice your breathing. Allow your breath to soften and relax. Imagine your body as a majestic tree, solid like the strong trunk of the tree. Feel your feet firmly planted on the ground. Imagine your legs growing roots moving down deep into the earth. Notice how rooted and anchored you feel. You feel solid and strong, able to handle any stress. As upsetting situations arise return to this place of feeling grounded and safe. Visualize your body as a majestic, firmly rooted tree. If the tree imagery does not work for you use the grounding cord technique. Imagine as you sit quietly that a cord or sturdy rope drops from the base of your spine and connects to the rock beneath the surface of the earth. This is your grounding cord. Continue to breathe deeply and notice the sense of calm and stability that your grounding cord provides. Some days, depending on the stressors, you may need to make your grounding cord thicker or your tree roots broader.
• The amino acids GABA and L-Theanine have been clinically proven to help reduce stress, anxiety and panic attacks. Some individuals find relief using adaptogenic herbs such as Holy Basil and Ashwagandha which helps rebuild depleted adrenal glands, so you can fight chronic anxiety brought on by adrenal burnout. The holistic stress relief herbs Lemon Balm and Skullcap can be helpful as well. It is important to work with a holistic doctor when using these powerful, holistic remedies and should never replace medication in individuals diagnosed with a serious mental health disorder such as Bipolar Disorder or Major Depressive Disorder.
• A skilled psychotherapist can work with you using hypnotherapy, guided imagery, biofeedback or EMDR. Guided imagery is a wonderful tool for those who wish to escape being “in” the body. Some are able to find peaceful, soothing images on their own while others may need the helpful support of a DVD or taped guided imagery session.
• Cognitive behavioral therapy is used by therapists to expose clients to anxiety-producing situations with the goal of managing and replacing the terrifying sensations that accompany fear with a sense of mastery. Rational thinking helps replace the unhelpful dialogue that we often have with ourselves (is this or that really going to happen?). CBT teaches you how to think differently about anxiety-producing situations.

Sometimes, we can’t do it alone and may need medication. It is not a sign of weakness or failure to ask for help in this way. Antidepressants such as SSRI’s (Zoloft, Prozac, Lexapro) are very helpful for generalized anxiety disorder GAD, panic disorder and phobias. If fear and anxiety have spawned a full-blown phobia (you can’t drive a car) or agoraphobia (you can’t leave your house), it may be time to try medication to get you back to your life. Xanax can be used short-term (just know that anxiety comes back with a vengeance in a few hours) and beta blockers are helpful for performance anxiety and public speaking. While medications are helpful options, they do not get to the root of fear and anxiety.

Talking with a therapist trained to help you identify anxiety and the conflicts that drive some of your symptoms works. Therapy helps many, yet self-expression does not always lead to change. That’s when adding some of the action-oriented steps listed above offers a balanced, supportive approach to managing stress and anxiety. Suffering in silence should never be an option.

Kim Seelbrede is a psychotherapist, EMDR therapist and integrative therapist with a private practice in New York City. In her Manhattan therapy practice, Kim has experience addressing the following concerns: relationships, marital difficulties, divorce, parenting, career, professional performance enhancement, anxiety, panic disorder, OCD, depression, loss/grief, adolescent psychotherapy, underachievement, perfectionism, identity issues, LGBT, body image, eating disorders, addiction, substance abuse, sexuality, PTSD, trauma, stress reduction, transitions, life purpose, health concerns, women’s issues, therapy for men, pain management and wellness. Kim Seelbrede has advanced training in EMDR therapy and Brainspotting and uses it with clients who prefer to work in this way, or when she feels it is a technique that will be helpful for the client. Clients include CEOS, senior executives, entrepreneurs, financial analysts, performers and creative individuals with a focus on helping them identify and remove barriers to success and happiness. Kim Seelbrede offers adjunctive EMDR, meditation and yoga therapy to medical and mental health professionals in New York City. To learn more about her psychotherapy approach, visit her therapy website at www.kimseelbrede.com call 646.248.9196 or email.

Kim holds a master’s degree in social work from New York University (MSW) and received advanced post-graduate training inpsychodynamic psychotherapy and cognitive behavior therapy (CBT)  from New York University. Kim uses an eclectic approach which draws from attachment theory, object relations theory, self-psychology, ego-psychology, family systems, CBT, crisis counseling and solution-focused therapy with her clients as needed. Kim has pursued advanced education in the fields of psychology, wellness and complementary health care for nearly 10 years.  Kim draws from extensive education and life experiences including training from the Urban Zen Integrative Therapist Program (UZIT) during which she completed clinical rotations working directly with cancer and surgical patients at Hope Lodge and at Beth Israel Medical Center and has studied nutritional theories from leading experts in the field. Kim Seelbrede is an integrative healthcare blogger for the Urban Zen Foundation.

In her separate integrative therapy practice Kim Seelbrede works with healthy clients as well as clients facing and managing health challenges. Kim collaborates with health care providers and can provide support with the following techniques:  gentle yoga movement, restorative yoga poses, stress reduction, breath awareness (pranayama), controlled breathing techniques, guided imagery, meditation, nutrition, essential oil treatment (aromatherapy), Reiki, life coaching and contemplative care. All of these unique integrative therapy modalities provide a gentle and balanced approach to the following concerns:  pain, anxiety, nausea, insomnia, digestive issues, fatigue and serious chronic illness. Please email or call Kim 646.248.9196 with questions or to arrange a consultation in her Manhattan office. For more information about her holistic integrative therapy practice visit her at www.nyintegrativetherapy.com  follow Kim Seelbrede’s psychology, yoga and health-related tweets on Twitter or friend her onFacebook.

Kim Seelbrede offers adjunctive EMDR, meditation and yoga therapy to medical and mental health professionals in New York City.