Am I nervous? Or is this anxiety?

A question that I hear often from clients is whether they are nervous or if they are struggling with anxiety.  In this article, we will explore nerves and anxiety in more depth.

What is the difference between anxiety and nervousness?
Nervousness can be described as a worry about a specific event that usually passes.  On the other hand, anxiety is a constant state of excessive worry or fear which often affects work, school, and relationships. 

How do you handle it when you are anxious?
There are several techniques that you can try when you feel like you are drowning in anxiety.  Here are 3 techniques to choose that can help calm your anxiety.

1. Breathe - Breathing sounds so basic, but it can really help when anxiety is peaking.  Focusing on deep breaths in and out helps rein in our fight or flight system.  There are many techniques for deep breathing, but you can try 4-7-8 breathing.  First, focus on using your belly when breathing and not your chest.  Inhale through your nose for 4 seconds, hold you breath for 7 seconds, and exhale through your mouth for 8 seconds.
2. Imagine a safe place - Visualization can be incredibly powerful to place your focus outside of your current anxiety.  
   
   1. Find a comfortable place to sit or lie down.
   2. Close your eyes.
   3. Imagine a place where you feel most calm and safe (some say a beach, or a park, or even their room).
   4. Go through each of your 5 senses and notice 2-3 things for each sense.   What does it smell like?  What does it feel like?  What do you hear?
3. Take a mindfulness minute - Mindfulness can ground us to the here and now even when anxiety is trying to pull us in another direction.
   1. Get some of your favorite lotion and pour a dollop in your hand.
   2. Go through each of your 5 senses (except for maybe taste) and notice 2-3 things per sense.  Focus in on these characteristics.  What does the lotion smell like?  What does it feel like in your hands?

Counseling for Anxiety
Anxiety can usually be traced back to an underlying issue, even if you cannot put your finger on it yourself.  Counseling is great for exploring these underlying issues.  I see plenty of clients who are going through a difficult transition in life, have experienced trauma, or have additional stress that need a place to process and gain insights which reduce the intensity of anxiety.  I always tell clients that the relationship with the counselor is the most important part of the counseling process, so make sure that you feel comfortable with your therapist.  Do not be afraid to try another counselor if it does not feel like a good fit.