Navigating Stress and Anxiety: Practical Tips from an Anxiety Therapist in Evanston
As anxiety therapists in Evanston, we see it all the time – the racing heart, the shortness of breath, the constant worry loop. You might experience muscle tension, interrupted sleep, or a loss of concentration when you’re anxious. The weight of the world seems to hang on your shoulders. You can’t free yourself from it. Evanston, IL has a bustling atmosphere and high demands. It’s no surprise that many residents experience anxiety. Thankfully, there are practical strategies to help you regain a sense of peace in your life. Evanston’s many serene, welcoming places can help you find more balance through Therapy for Anxiety with us here at Evanston Counseling.
Before we focus on the strategies to lead you toward more balance and calm, let’s take a deeper look at anxiety.
Understanding your Anxiety…Why does it happen?
Everyone experiences anxiety. You might have butterflies fluttering in your stomach before giving a report at work. Just the thought of presenting your research in your biology class might cause you to break out in a sweat.
Anxiety is a natural human response to perceived threats. It’s a survival mechanism – our bodies prepare us to fight or flee in the face of danger.
The problem comes when we respond to life in these ways when there is no real danger. Our perceptions have tricked us. We now think about our work deadlines, social situations, financial worries, and future uncertainties as almost life-threatening. Our everyday stressors constantly trip the switch of our fight, flight, or freeze response.
Your genetics, personality traits, past traumas, and even certain medical conditions might also contribute to a higher level of anxiety.
Identifying your Triggers
Now that you have a better understanding of anxiety, let’s talk about how to manage it. One of the first things you want to do is become more sensitive to what triggers you. Are there certain situations, events, or people that lead you to feel a rise in your blood pressure?
Does your work environment drain you? Do big social gatherings bring on near panic attacks? Is it the family get-togethers with your Aunt Louise?
Keeping a journal can provide you with valuable information. You’ll be able to track your triggers. Note the events, people, and situations that set you up for an anxious afternoon. What are the resulting emotional and physical responses to the triggers? Are there recurring thoughts that go along with this heightened state? When you come to chat with our compassionate therapists at Evanston Counseling, we’d love to review what you’ve written in your journal if you’re willing.
Practical Tools to Manage Your Anxiety From an Anxiety Therapist
What can you do when the stress levels start to rise? We’ve some practical and perhaps novel strategies for you. The tips are not exhaustive. Yet, they will get you started on better managing your anxiety.
Practical Tip #1: Challenge your anxious thoughts – Sometimes anxiety whispers negative thoughts in your ears. Often, these are distorted or unrealistic. You don’t have to accept these thoughts as truth. Practice cognitive-behavioral therapy (CBT) techniques to challenge these distorted thoughts. Ask yourself: Is this thought helpful? What evidence supports this thought? Is there a more balanced perspective? If you’d like to read more about CBT take a look here and here. You’ll see how we work with our clients using this modality.
Practical Tip #2: Set Firm Boundaries – Today we live in a hyperconnected world. It’s easy to become overwhelmed by constant demands and expectations. Work, family, and social media clamor for your attention. Setting healthy boundaries will protect your mental well-being and lower your anxiety. Practice saying “no” more often. Set aside time to care for yourself. Or, you might take a social media fast.
Practical Tip #3: Progressive Muscle Relaxation – Do you scrunch your shoulders up when you’re stressed? Tension can get lodged in your body as anxiety mounts. Progressively tensing and then relaxing muscle groups helps you ease into feeling lighter. Using this technique, you’ll feel the body tension begin to melt.
How About a Few More Novel Techniques?
Practical Tip #4: Biofeedback Apps – Are you a tech fanatic? Biofeedback apps use technology to help you track and regulate your physiological responses to stress. These apps often are packed with sensors that monitor your heart rate or skin conductance. With this real-time feedback, you can learn to recognize and control your body’s stress responses more effectively.
Practical Tip #5 5 Senses Grounding Techniques – This technique uses your five senses to assist you in staying present and oriented. Look around and name five things that you see. Identify four things you can touch. You might place your hand in your pocket and feel the lining. Listen for three distinct sounds. Is there traffic outside your window? Smell 2 things close to you. The aromas don’t have to be strong; subtle will do. Lastly, take a taste of something, like a piece of gum. You’ll become intentionally anchored in the present. Hopefully, at the same time, you will tame your stress response.
Discover Evanston and Reduce Your Anxiety
Spending time in nature has a demonstrated impact on lowering your anxiety. Take a walk in the park, hike in the forest, or simply sit by the lake. Immersing yourself in nature calms the mind and promotes feelings of peace and well-being. Nature.com reminds us that:
Visiting greenspace links with lower stress, anxiety, and depression, positively moderated by connection to nature.
Evanston offers a vibrant blend of urban energy and natural beauty. Here are a few of its gems for finding a pocket of calm.
Lighthouse Beach: Located at the northernmost tip of Evanston, Lighthouse Beach offers stunning views of Lake Michigan. Take a walk on the sandy shore, listen to the calming sound of waves, and breathe in the fresh lake air.
Evanston Ecology Center and Ladd Arboretum: Immerse yourself in nature at the Evanston Ecology Center. You can participate in educational programs year-round. Visit the restored prairies, discover the native plant gardens, or relax by the pond and let the wildlife entertain you. The Ladd Arboretum is a 23-acre narrow stretch of land that provides a natural playground in Evanston. You can bike the trail or listen to birds chatter and sing in the sanctuary.
Canal Shores Canal Shores is home to the recently renovated and historic golf course. Yet, you can take a stroll or bike ride along the scenic Evanston section of the North Shore Channel Trail. This paved path offers beautiful views of the canal, lush greenery, and a peaceful escape from the hustle and bustle of the city.
How Do you Know if What You are Feeling is Serious Enough to Contact an Anxiety Therapist?
The National Alliance for Mental Health says,
“…when feelings of intense fear and distress become overwhelming and prevent us from doing everyday activities, an anxiety disorder may be the cause.”
At this point, you may want to have a chat with an anxiety therapist at Evanston Counseling.
Remember, the key is to find what works best for you. Experiment with different techniques and create a personalized toolkit for managing your anxiety. Don’t hesitate to reach out to our anxiety therapists in Evanston who can guide you in this process and provide additional support. Our counselors are available to help you discover how to recognize your triggers and use the practical tips that will help you lower your level of anxiety.
Start Therapy for Anxiety to Work with an Anxiety Therapist in Evanston, IL Today!
If you’re feeling overwhelmed by stress and anxiety, it’s important to remember that you’re not alone. Seeking support from a qualified anxiety therapist can make a world of difference. At Evanston Counseling, we are here to help you navigate these challenging emotions and develop practical strategies to manage them effectively. Together through Therapy for Anxiety in Evanston, IL, we can explore the root causes of your stress and anxiety, identify triggers, and develop personalized coping mechanisms. Don’t let stress and anxiety hold you back from living your best life. You deserve to feel calm, confident, and in control of your life. Take the first step towards a healthier, happier you by following the steps below:
- Reach out to schedule a free consultation.
- Speak with a compassionate anxiety therapist.
- Discover a life free from anxiety!
Other Therapy Services Offered at Evanston Counseling in Evanston, Chicago, and throughout Illinois
At Evanston Counseling, our commitment extends beyond offering Therapy for Anxiety in Evanston, IL. We provide a wide range of specialized care to address various mental health concerns. Our therapy services include Therapy for Moms, Therapy for Young Adults, Therapy for Teenagers, and Therapy for College Students, catering to individuals facing challenges like Depression, and Chronic Pain. We embrace diverse therapeutic modalities, including Hypnotherapy, Pet Therapy, and Cognitive Behavioral Therapy, ensuring a personalized approach that meets the unique needs of those seeking support. Reach out to us today to discover how our experienced team can equip you with valuable tools and strategies for emotional well-being and fostering a balanced and happier life free from anxiety.
