Dr. Madeline Polonia’s blogs share various resources for teens and adults on how to better navigate anxiety and depression, learn various cognitive behavioral strategies and the power of self-compassion and HeartMath.
Anxiety is very prevalent in today’s society given the endless responsibilities, expectations and divisiness in our country. According to the Depression and Anxiety Association of America, nearly 18% of the population has an anxiety disorder. Common triggers of anxiety might be unrealistic expectations of ourselves, negative thinking, stress, public speaking and conflict in a relationship .
Helpful strategies in navigating anxiety:
1. Pay attention to your self talk. Usually the thoughts are negative and distorted which fuel anxiety. In cognitive behavioral therapy (CBT), these thoughts are called cognitive distortions. Usually these distortions fall within the categories of exaggerating, catastrophizing, overgeneralizing and ignoring the positives.
2. Learn and practice how to challenge your distorted thoughts with more rational and balanced thinking (“Although I feel overwhelmed, I am working hard and I am completing my school/work responsibilities to the best of my ability.” )
3. Use a thought stopping technique to lessen your automatic catastrophic thinking. Try and visualize a stop sign and say STOP to yourself. Replace the anxiety thoughts with realistic and self soothing statements. (“I can get through this, I’ve done this before.”)
4. Practice diaphragmatic breathing such as inhaling through your nose for a count of 5 and exhaling for a count of 5. With daily practice, you can learn how to calm your nervous system.
5. Distract yourself with visual distractions. Some suggestions include counting the leaves on a plant or tiles on the ceiling.
6. Auditory distractions can be another form of distraction. Some ideas include talking with someone on the phone or singing your favorite song.
7. Movement is another excellent way to lessen your anxiety. Try going for a walk outside, doing jumping jacks or playing with your pet. Commit to yourself to exercising at least 20 minutes a day to help lessen your anxiety.
8. Try practicing mediation with an app or a YouTube video of your choice. Research shows that meditation can be very effective in reducing your anxiety.
Occasional anxiety is common but chronic feelings of fear, worry and perfectionism are not common. If you are looking for help with your anxiety, please contact me to schedule a free initial consultation.
Dr. Madeline Polonia
Dr. Madeline Polonia is a clinical psychologist in San Diego, CA. She offers services in English and Spanish and provides in-person and telepsychology sessions. Dr. Polonia works with teens and adults who are struggling with anxiety, stress, and depression.
