5 things to prepare yourself for before starting anxiety therapy in Encinitas, CA

When anxiety hits you, it can be terrifying. Perhaps you’ve experienced your thoughts running a mile minute. Just trying to keep pace with them is exhausting. Not only that, but it’s distracting – it’s almost impossible to stay focused on any one thing, and you probably find yourself jumping from one task to another. Complicating matters are the physical symptoms you may also be experiencing. In severe cases, they may lead you to believe that you’re having a heart attack or suffering from a terrible disease, when in reality, you’re perfectly healthy! Therapy for anxiety may be exactly what you need to feel better.

Anxiety can often cause you to have an exaggerated nervous system reaction to common stressors that others are able to ignore. It is helpful to recognize that both your mind and your body are involved in anxiety. It’s a vicious circle: the constant worrying and negative thoughts can produce physical symptoms, which can cause more anxious thoughts. It becomes a pattern that can be challenging to break free of.

If you’re one of the millions who struggle with anxiety, the good news is that you can feel better. You can take positive action to get a handle on your anxiety. If you are reading this article, it’s likely that you have already set up an appointment with a therapist. The suggestions outlined below can help you manage your anxiety until you have your appointment. Additionally, the steps below will be a great launching pad for you to begin your therapy effectively. Prepare for therapy for anxiety:

1. Be mindful of how anxiety shows up for you

For those struggling with anxiety it can be helpful to begin noting when and how anxiety creeps into your thoughts and your body. Do you notice your anxiety only when you are experiencing physical discomfort? Or do you first notice your thoughts swirling frantically around your mind? For those with anxiety, it can be helpful to jot these down on paper, rather than keeping a mental account of your experience. Jotting them down allows you to stay focused, and when complete, allows you to put it away safely. You don’t need to worry any more about it, until you can share this with your therapist.

2. Take note of when and where anxiety shows up for you

You may find that you seem to have an underlying level of anxiety all the time. You may also find that certain experiences, events, tasks, or interactions seem to elicit increased anxiousness. Share these insights with your therapist so that you can begin to help prepare yourself when encountering these situations.

3. List how you try to manage your anxiety

We have all developed coping mechanisms for the times in which we feel either physical or emotional discomfort. Start paying attention to the ways in which you have coped with your anxiety. You may notice that some of these skills are unhealthy and, in the long run, unhelpful. For example, drinking or using substances, engaging in other activities that may help you forget how you are feeling but have negative consequences, Netflix binging, or obsessing over physical ailments. You may also have very adaptive coping skills, such as exercising, meditating or connecting with friends and family. No matter which coping skill you tend to fall back upon, take note of it, so that you might share it with your therapist.

4. Begin managing your anxiety more healthfully

You can actually start helping yourself before even beginning therapy. Start by breathing mindfully. Whenever you feel anxious, take a deep breath. Make sure to fill your lungs and your belly. On your out breath, try visualizing a release of any tension in your body or thoughts. It sounds simple, but it is effective. Also, try to make sure you give yourself an opportunity to move your body everyday – it doesn’t matter if you are walking, running, stretching, or something else. Moving your body allows your body to release the tension and stress that has been building up. Finally, pay attention to your nutrition. You might be surprised by how much this impacts your anxiety level. For example, coffee exacerbates anxiety, making you feel jittery and setting off a spiral of anxious thoughs.

5. Remind yourself you are on the way to feeling better

Recognize that there is no quick fix and therapy is an unfolding process. You are at the beginning of your journey to helping yourself. You will need to practice new coping skills and work with your therapist to determine which ones are most effective, so that you can build on these. With the help of your therapist, you can develop effective coping skills, increase your self awareness and develop insights around your anxiety.

No matter how long you’ve had anxiety, you can do something about it. Begin working on these five steps in preparation for your therapy and you should find that it helps orient your treatment more effectively and it will set you on the path to healing.

Begin Therapy for Anxiety in Encinitas, CA

You do not need to struggle through your anxiety by yourself. Our Encinitas, CA clinic has caring therapistswho specialize in anxiety. To start your counseling journey, follow these steps:

1. Contact Headway Therapy.
2. Meet with one of our expert therapists.
3. Start feeling better.

Other Counseling Services at Headway Therapy

Therapy for anxiety is not the only service we offer in our Encinitas therapy group. Other mental health services at Headway Therapy include marriage counseling, treatment for depression and mood, therapy for teens, therapy for children, counseling and support for infertility, and therapy for pregnant and postpartum families. We look forward to connecting with you!