Anxiety

Feelings:

• Worried, dreading what’s ahead
• Tense, “on edge”
• Hyper-vigilant, jumpy
• Irritable
• Restless or fidgety
• Distracted, difficulty concentrating
• Disconnected, detached from yourself

Physical experiences:

• Muscle tightness
• Rapid or irregular heartbeat
• Trembling or shaking
• Shortness of breath
• Dry mouth
• Sweating, flushing
• Upset stomach and/or nausea
• Headaches
• Dizziness
• Difficulty sleeping
• Fatigue

Thoughts:

• I have to get out of here
• Something bad is going to happen
• I look stupid; I’m going to look stupid
• This is dangerous
• I’m trapped, I’m stuck

Behavior Patterns:

• Spending more and more time alone, avoiding friends and family
• Pacing
• Checking and rechecking
• Fidgeting
• Picking at skin, hair, or clothing
• Chewing fingernails
• Arguing with people more often
• Sudden tearfulness
• Inappropriate laughter

Shift your mindset:

• Acknowledge your current safety
• Change extreme self-statements to more realistic self-statements
• Imagine and rehearse success/the best outcome, not failure/the worst outcome
• Notice the kindness of others and return more kindness
• Allow and accept imperfections in yourself and others

Shift your behaviors:

• Organize and plan your time effectively; avoid time-crunches
• Journal about your successes…even the small ones
• Write down your worries and give them your mental energy when the time is right

Remember the basics:

• Exercise regularly
• Get sufficient sleep
• Eat a healthy diet; avoid or minimize caffeine

Relax and enjoy:

• Practice mindful, deep breathing
• Meditate, pray, explore nature, or engage in other spiritual activity
• Spend time with people you care about
• Make time for fun things you enjoy doing

Seek support:

• Talk to someone you trust
• Get professional help