Anxiety Interventions for Adults

Anxiety Interventions for Adults

Anxiety in Adults

Anxiety is more than just typical stress and can potentially take over your life if not managed. It leaves you feeling immensely overwhelmed, exhausted, and distracted. Many people with anxiety experience insomnia, muscle tension, headaches, and racing thoughts. These are just a few of the ways that anxiety can wreak havoc on your mind and body. If you are in constant fear or worry, struggle to relax, or even have panic attacks, this message is for you. Below are some helpful tips you can try at home to relieve your anxiety. We will also focus on helpful interventions you see if you decide to seek therapy for your anxiety.

Meditation

Anxiety sends you into a constant state of hyperarousal characterized by increased heart rate, stomach discomfort, shaking or trembling, shortness of breath, and extreme restlessness. When the nervous system is in overdrive, it increases the amount of adrenaline that is released in your body. This prepares you to fight, flee, or freeze from the perceived danger elicited through the overwhelming feelings of distress. To counteract this, you must learn to relax and breathe.

I know what you are thinking…”If it is that simple, then why do so many people struggle with anxiety?” You are not wrong, but there is a certain form of breathing and meditation that targets the fear center in the brain, which is referred to as the amygdala. This technique is called CPR for the Amygdala, or Self Havening, and is pioneered by clinical psychologist and neuroscientist Dr. Kate Truitt. Click the link for a short guided meditation that you can utilize whenever you feel anxious or triggered.

Anxiety and Adults

Mindfulness

When anxiety is in full effect, your brain can feel overwhelmed and it may seem like you have no control over the thoughts that intrude your mind. These thoughts can consist of ruminations from the past, current emotional struggles, and fear of the future. Being an anxious person conditions your mind to worry and prepare for the worst on a consistent basis. Mindfulness is a way to keep your mind in the present moment. It allows you to breathe and see your stressful thoughts through an objective lens.

You begin by recognizing the anxious thought, acknowledging it, and then removing yourself from its grip. Just because you think it, does not make it true. Anxiety plants all sorts of worries and fears in the mind and many of them never come to pass. There are many ways to practice mindfulness, but a few of my favorites are reflective journaling, creating a daily gratitude list, and intertwining your mindfulness into your daily prayer time.

Therapeutic Interventions for Anxiety

Many people who have debilitating anxiety are not able to manage their symptoms on their own and choose to either add pharmacological or therapeutic interventions. Medications for anxiety go beyond the scope of this blog and usually require a doctor or psychiatrist to prescribe them. Mental health therapy for anxiety usually consists of cognitive behavioral interventions which aim to change maladaptive thought patterns and the behaviors associated with negative or distorted thoughts.

Cognitive Reframing

Cognitive reframing is a technique that is utilized in cognitive behavioral therapy. Mental health counselors will help you explore your thought life through self-awareness and by keeping a thought journal. This theory is based on the premise that your thoughts influence the way you feel about external events. This can seem intimidating but is helpful when you consider your thoughts are under your control, but the outside world is not. Once you are aware of your triggers and problematic thoughts, you can pinpoint the antecedent that is cuing both the thoughts and the behaviors that follow.

By recognizing distorted thinking patterns, you can begin to transform your thought life and create a healthier outlook. Through cognitive reframing, you can train yourself to respond in ways that create a happier and healthier you! This is not an easy process and does take time to make a full evaluation, but is one of the most effective therapeutic interventions for anxiety.

Anxiety

Eye Movement Desensitization and Reprocessing (EMDR)

When traumatic memories and anxious thoughts crowd our minds, it is difficult to function and make healthy choices. During EMDR, a therapist will guide you to focus on a disruptive memory that is negatively affecting your life and the outlook you have about yourself. You will then describe the sensations and emotions associated with this memory while focusing on bilateral eye movements.

This is usually done by a therapist providing visual stimuli that you will focus on and move your eyes from side to side as you process your painful memory. The therapist will then ask you how you feel and the process repeats through several sessions or however long it takes to desensitize the emotions you associate with the memory so that you can heal. EMDR functions through guided reprocessing of memories and events and provides you with the opportunity to change the meaning and emotions associated with memories that contribute to mental illness if not properly explored and identified.

Next Steps

We hope these techniques will guide you on your journey to healing and wellness. However, I know that anxiety can be tough to battle alone. Anxiety is a chronic struggle that many live with their whole lives. The good news is you don’t have to. New Vision Counseling and Consulting has a team of therapists who have a wide range of experience in helping people with anxiety and will tailor your therapeutic interventions to fit your individual needs. We want you to feel comfortable telling us your story so we have the opportunity to improve your life and give you the tools you need to become your best self. If you are ready to say yes to healing and guidance, the next step is to contact us at (405)- 921-7776.

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Andrew BrownAndrew Brown
11:05 06 Feb 24
Shawn called me directly and sought out a resolution with me for a recent poor experience I had. He showed genuine care and consideration over the phone, and demonstrated he truly cares about the clients that come here and wants everyone to get the help they need. That's how it needs to be in any place helping others in God. God bless.
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I totally recommend Josh Rhoades. He's helped me overcome a lot of anxiety and work-related stress and the effects it's had on me this year. For any guys out there wondering if they should go to counseling, you should definitely give Josh and New Vision a try.
Mark VonFeldtMark VonFeldt
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I admit I didn't think I needed counciling but when I hit a tough period in life. Caleb McKean at New Vison Counseling was extrodinary in helping me out and providing encourgement, prespective and confidence. In addition, it was great seeing Shawn McGuire who consitantly provided an uplifting personality that’s just contagious.
Elizabeth ProtzmanElizabeth Protzman
11:41 24 May 23
My husband and I just wrapped up counseling with Shawn. And if you told me 6 months ago our family would be how we are now, I would have been in total disbelief. Shawn’s approach to counseling is next level and took us to new places we never thought that we could experience freedom and he put a light on places we never knew were still dragging us down.My husband (before counseling) had past trauma that weighed him down so heavily that his negative self talk was taking over his mental life. He was completely unable to be social anywhere, see positivity in anything, and talked with a super meek voice because he didn’t see worth in himself. We thought that “this is just his personality”, but Shawn was able to uncover the trauma that was holding him back and helped him break free of it. He now speaks with a voice to be heard and even he engages in social situations!I went through a terrible health scare while we were going through sessions. My optometrist thought that I had a tumor or fluid build up in my skull. Shawn helped me navigate all of the feelings that I kept shoving down. On my second session of talking about this medical situation, we really got to the root of my stress and behavior in this situation and in life. I felt a ton of weight lifted off of me in that moment just by digging out every root in my heart that wasn’t welcome there. Later that day (a Thursday) I had my MRI scans and that Sunday I woke up headache/migraine free for the first time in four months. Monday I got the news that nothing was there. I truly believe that God did a healing work in that therapy session. A physical healing of my body and a spiritual healing of my mind.Through all of this Shawn was not only there for just our counseling sessions, but when I was going through all of the medical stuff he would check in and see how everything was going. He recommended for my husband to go to a camp that absolutely played a part in changing my husband’s life. And all that I’ve shared is only the surface of all of the healing we received. I would have to write a novel for the rest, lol.If you’re looking for healing and willing to show up and put in the work…Shawn will help you get there.
Steve RodriguezSteve Rodriguez
14:25 06 May 22
New Vision Counseling and Consulting saved my marriage as they helped and are helping me deal with my issues with depression and anxiety. I have been taught new methods of dealing with these issues and they are life saving. I have enjoyed my experience with Shawn Maguire, the best therapist I could ask for, and feel this place is a Godsend. I never thought therapy would work for me but I was wrong and wish I had come here sooner. Excited for what the future holds.
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