By Clinton Sims, Psy. D

As reported by the National Institute on Mental Health, anxiety disorders are the most common mental illness in the United States, affecting 40 million of the population above age 17. Anxiety symptoms tend to engender negative self-evaluations and negative self-perceptions. Some of my clients report experiencing anxious feelings since childhood. Others became aware of these negative feelings (e.g., accelerated heart rate and breathing, or being “uncomfortable in their own skin”) upon employment, marriage or parenthood. One particular example is that of a client whose anxious symptoms left him feeling insecure around others, fearful of normal circumstances such as driving, and with a tendency to avoid situations were he might be judged by others.

The primary therapeutic goal is to learn “in the moment” relaxation. Relaxation is actually an inner peace, and once you begin to identify its presence, you’ll be proactive in maintaining it. Most people are taught to breathe deeply or to try mental imagery, such as thinking about a beautiful sunset. The goal is to change the CD in your head. Recognize what generates a feeling of pleasure for you. If you’re in a crowd and you must be there, can you identify a few familiar faces that may be off in a corner of the room? Can you allow yourself to be “slow to warm up”, understanding that you will feel more comfortable if you engage with others and occupy yourself? Bathroom breaks also allow for regrouping.

If your work makes you anxious, begin to conquer tasks one at a time, and break them down into semi-tasks so that you feel a sense of accomplishment. Recognize whether multi-tasking creates anxiety, and if so, become the best, most efficient, sequential task master that you can be. Hopefully, your job does not embody your self-worth.

If home life makes you anxious, begin to establish communication patterns that demonstrate love, acceptance, and validation. If you’ve been anxious for most of your life, it may stem from childhood experiences. Maybe your parent constantly pressured you, and in turn, you felt anxious. Nonetheless, your childhood experiences do not have to define present-day behavior. Overall, begin to recognize and value peace. Finally, do not overlook the benefits of therapy.