By Leslie Adams, AMFT #120800
I can imagine many of you have struggled to get to school or work due to difficulty with anxiety. I want to acknowledge the stress and frustration you might be experiencing. It can be when anxiety gets in the way of you doing the things you want and need to do, like attending school or work. I want to touch on the signs and symptoms you or a loved one might be experiencing. Then detail some actionable strategies to help free yourself from the confines of anxiety. Hopefully you’ll see some tips and tricks to try. To help reduce the worries, start feeling better, and get back to living your life the way you want to.
Understanding the Battle of Anxiety
You might be familiar with this scenario: you wake up before the sun and already feel suffocated. You’re filled with worry and dread and can’t seem to find the strength to face the day. It’s hard to get out of bed, get dressed, eat to the point that you’re late or not even going to make it to school or work. That crushing weight? Anxiety. It’s like an invisible anchor, dragging you down with whispers of doubt and fear. Anxiety shows up in many different ways, from physical sensations to emotional turbulence:
1. Physical Symptoms of Anxiety
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You might notice your heart racing. You might have difficulty breathing or chest tightness. Many experieince restlessness, dizziness, and tingling. Also, sweating just thinking about having to step out the door.
2. Emotional Rollercoaster of Anxiety
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Anxiety can fill you with worry, fear of something bad happening. Leading to overwhelm and possible irritability. This makes it hard to go about your daily activities.
3. The Cognitive Chaos of Anxiety
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Your mind gets full of worries and what-ifs. You overthink to the point that you toss away rationality. You might notice difficulty concentrating or thinking critically of yourself. This may sound like thoughts that you’re you’re inadequate or worthless.
4. Behavioral Patterns with Anxiety
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Many struggling with anixety engage in avoidance, procrastination, compulsive behaviors, or seeking reassurance. Also you may experience hypervigilance, perfectionism, and isolation. None of these help you get to school or work with ease.
Signs that Anxiety Has Held You Back
Acknowledging that anxiety is negatively affecting you is the first step in making changes and getting help. Let’s look at some specific ways we know that anxiety is weighing you down. And how it is hurting your educational or occupational pursuits:
1. Persistent Absenteeism
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First you might be constantly late. Then, unexcused absences or sick days start to pile up. You find yourself immobilized by anxiety. You’re unable to muster the strength to venture into the halls of learning or the workplace. You might get contacted by the school counselor to clear absences or receive a truancy warning from school. Perhaps you’ve been written up at work or called into HR.
2. Morning Dread-
The dawn brings not the promise of a new day, but rather a sense of foreboding that grips you with fear. This compels you to seek refuge beneath the covers in a futile attempt to evade anxiety’s grasp. It’s like having the Sunday Scaries on the daily.
3. Physical Discomfort
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Your body is full of tension and discomfort. This shows up as knots in your stomach, headaches, body aches… and seems to come out of nowhere.
4. Procrastination and Avoidance
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Tasks are put off for another day and assignments left incomplete. You seek the comfort in the safety of your home, room or space you’ve chosen to retreat to. You withdraw from social interactions and responsibilities to shield yourself. But it doesn’t seem to help in the long term, the anxiety keeps coming back.
Six Coping Strategies for Anxiety
Here some anxiety-busting tools to share and see what might help free you, or a loved one, from anxiety’s grip!
1. Seek Professional Help
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Embrace the power of therapy. I know, shocking for a Marriage and Family Therapist to start with! Reach out to a qualified therapist who can offer guidance and support. Therapy equips you with the tools and strategies needed to confront anxiety head-on. It can empower you to reclaim control over your life. Therapy will help you address the anxiety in a way that is specific to you, your situation, your triggers, and your needs. In- person or online options make therapy an accessible and helpful resource!
2. Practice Challenging Yourself
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Embrace the discomfort of anxiety. This sounds weird, I know. But instead of avoidance, practice slowly and gradually experiencing anxiety-inducing situations. It’s best to start with small, manageable steps that just tip a toe over the line for you. This can help you gain confidence in your capability to show yourself over time that you can do hard things. Break down the big tasks of attending school or work into smaller, more attainable goals.
3. Cultivate a Support System
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We are humans and built for connection! You don’t have to suffer with anxiety alone. Share your struggles with trusted friends, family members, or colleagues. Call on those who can offer empathy, encouragement, and support. You might find that many other people have gone through similar experiences and are willing to lend an understanding ear.
4. Develop a Morning Routine-
Establish a reasonable and achievable morning routine that sets a achieving tone for your day. Organize, set things out, make your lunch ahead of time. You can set yourself up for success by being prepared, and streamlining the morinng. This will help decrease stress and get you off to a productive start. Consider incorporating exercise, mindfulness, or listening to uplifting music.
5. Practice Relaxation Techniques
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This is sometimes the hardest one for a lot of us! Deep breathing, meditation, or progressive muscle relaxation can calm your mind and body. With practice, these are so helpful before embarking on the day’s journey. Tapping into these types of techniques can reduce stress and increase a sense of calm. Supporting you in feeling ready to go and tackle the world.
6. Reward Yourself
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Celebrate your progress! Acknowledge each step taken towards overcoming anxiety and attending school or work. It’s not self-bribery, it’s positive reinforcement! Reward yourself with something enjoyable as a testament to your resilience and determination. A little reward reminds our brain that it’s good to do hard things! Rewards can be anything like: playing a game on your phone, reading a chapter of a book you love, petting your dog, or enjoying a small piece of candy.
Anxiety might be getting in the way of your getting to school or work, but armed with the right strategies and support, you can take back the reins and get where you need to go. Remember, it’s more than ok to seek help and take baby steps towards confronting your fears. You have the power to do hard things, and can overcome anxiety’s obstacles and thrive in your academic or professional pursuits. You got this!
