Anxiety and Stress
“I Feel Like I Was Walking on Eggshells All the Time”: Experiencing Anxiety
One night I woke up in the middle of the night, as if a light bulb had suddenly turned on. I couldn't go back to sleep for several hours.
I thought it would just be for one night, but it ended up being several days. The days that followed weren't any better. I started to feel anxious about not being able to sleep. Some days were okay, but other times I found myself overwhelmed with obsessive thoughts, dread, and worst-case scenarios.
The lack of sleep made me more anxious, and that anxiety caused even more trouble sleeping. It felt like a never-ending cycle that I didn't know how to escape. This led to muscle tension, heart palpitations, and even some panic attacks. It was anxiety, and yes, even someone working in mental health can experience it. I had to remind myself that anxiety can affect anyone, regardless of gender, age, or profession.
The good news is, there are ways to overcome it and start feeling like yourself again, just like I did. This experience sparked my passion for helping others navigate anxiety, drawing not only from theory but also from my own personal journey.
Anxiety is a Natural Survival Mechanism
Anxiety is a natural response to perceived threats, but it can become overwhelming and start to control us. Our bodies and minds may react as if the worst is happening, leading to exhaustion, catastrophic thoughts, sleep disturbances, irritability, and abnormal behaviors.
Everyday pressures such as work stress, financial concerns, and relationship struggles can keep our minds in a constant state of alertness, as if we're facing a life-threatening situation. Many of us experience physical symptoms like cold hands, tense muscles, a racing heart, or digestive issues when we're feeling overwhelmed.
When anxiety triggers the release of cortisol, often known as the "stress hormone," it helps the body respond to stress. It increases alertness and energy in the short term. However, prolonged anxiety can lead to high cortisol levels, negatively affecting mood, sleep, and overall well-being, and worsening anxiety symptoms.
Physical Impact: elevated cortisol levels can lead to various health issues such as weakened immune function, increased blood pressure, weight gain, and disrupted sleep patterns. This can take a toll on your overall well-being. Keep in mind that prolonged stress and high cortisol levels are also associated with serious health conditions.
Emotional Impact: high cortisol levels can intensify feelings of anxiety and depression. It can make it difficult to concentrate and remember things, making it even more challenging to get through each day. The constant state of stress can be overwhelming, leading to burnout and emotional exhaustion.
Common Anxiety Symptoms in Women
Understanding the symptoms of anxiety is important for anyone experiencing it. Here are some common anxiety symptoms in women that you may recognize.
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Physical Symptoms:
Racing Heart: A fast or irregular heartbeat.
Muscle Tension: Persistent tightness or discomfort in muscles.
Cold Hands: Reduced blood flow to extremities due to stress.
Digestive Issues: Nausea, stomach pain, or irritable bowel syndrome (IBS).
Headaches: Frequent tension headaches or migraines.
Fatigue: Feeling constantly tired or drained.
Trouble Falling Asleep: Difficulty quieting the mind to fall asleep. -
Emotional Symptoms:
Restlessness: An inability to relax or stay still.
Irritability: Increased sensitivity and quickness to anger.
Fear or Dread: Persistent feelings of impending doom or danger.
Overwhelm: Feeling like situations are too much to handle. -
Cognitive Symptoms:
Racing Thoughts: Rapid, uncontrollable thoughts.
Catastrophizing: Assuming the worst will happen.
Difficulty Concentrating: Trouble focusing or maintaining attention.
Memory Problems: Difficulty remembering things or staying organized.
Manage Your Anxiety and Feel Free. This is How We’ll Do It
I understand how overwhelming it can feel to manage anxiety. Together, we can work on strategies to help you reconnect with a sense of safety. Whether it's through grounding exercises, mindfulness, or creating a supportive environment, we'll find what works best for you. This approach can be particularly effective if you constantly feel on edge or find it hard to relax.
During our sessions, I'll be here to support you in expanding your window of tolerance, allowing you to remain in a more regulated state even when facing stress. Techniques such as deep breathing, grounding exercises, and gentle movement can help you return to a state of calm and safety, reducing the grip of anxiety.
Understanding these states can help you recognize what your body is going through in different situations. Whether you're feeling safe and social, on high alert, or completely drained, these are all normal responses. I'll be here to help you manage stress and anxiety more effectively, so you can move back towards feeling calm and connected.
In Our Therapy Sessions, We'll Work Together to:
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1. Identify Triggers:
Understanding what triggers your anxiety is the first step in managing it. We'll explore the specific situations, thoughts, or memories that cause you to feel anxious in a safe and supportive environment.
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2. Develop Coping Strategies:
Together, we'll create a toolkit of coping strategies tailored to your needs. These may include relaxation techniques, mindfulness exercises, and grounding techniques to help you stay present and find comfort during difficult moments.
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3. Build Resilience:
Therapy will help you build resilience by strengthening your ability to cope with stress and adversity. You'll learn to face challenges with confidence, and we'll support you in developing a greater sense of self-worth and inner strength.
Effective Therapeutic Approaches I use to Help you Manage Anxiety
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This approach aims to help you understand how past experiences influence your current emotions and behaviors. For example, if you often find yourself overwhelmed by anxiety in social situations, we can work together to uncover how early experiences with self-esteem and validation impact these feelings. By gaining insight into these underlying patterns, you can start addressing them and develop healthier strategies for managing anxiety.
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Anxiety can often manifest physically, leaving you feeling tense or uncomfortable in your body. In somatic therapy, we might incorporate mindfulness and gentle movement exercises to help you tune into these physical sensations. For example, if you notice yourself clenching your jaw when anxious, we can work on releasing that tension through breathing techniques and mindful awareness, ultimately helping you feel more at ease.
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CBT focuses on changing negative thought patterns that contribute to anxiety. For instance, if you constantly worry about failing at work, we can work together to identify these fears and challenge them with more balanced and realistic thoughts. This approach empowers you to break the cycle of anxiety by reshaping the way you think and respond to stressors.
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CFT is all about helping you cultivate self-compassion and reduce self-criticism. If you find yourself dealing with anxiety and being hard on yourself or feeling inadequate, CFT is here to support you in developing a kinder and more nurturing inner dialogue. By nurturing a compassionate mindset, you can reduce anxiety and build emotional resilience.
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Mindfulness is about being present and observing your thoughts and feelings without passing judgment. For example, if you are overwhelmed by future worries, mindfulness practices like focused breathing or body scans can help ground you in the present moment. This can help alleviate anxiety by shifting your focus away from anxious projections and towards a calmer, more peaceful state of mind more centered state.
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Feeling Safe Therapy is an approach that helps you feel secure in your daily life and understand the connection between safety and anxiety. It offers tools to reduce hypervigilance and fear. Polyvagal Theory explains how our nervous system reacts to stress and anxiety. It operates in three states:
Feeling Safe and Connected (Ventral Vagal State): This is when you feel calm and comfortable, like when you’re with a close friend or relaxing at home. You can think clearly and feel connected to others. Your body is in a peaceful mode.
Feeling Alert or Anxious (Sympathetic State): This is when you’re preparing to handle a challenge or threat. Your heart rate increases, your muscles tense up, and you’re focused on survival.
Feeling Overwhelmed or Numb (Dorsal Vagal State): This is when your body conserves energy to protect you, often leading to feelings of numbness or detachment.
Polyvagal therapy is your pathway to transforming from a state of anxiety and survival to one of safety and connection. It empowers you to unlock your ability to thrive with calm and confidence.
The Journey to Healing: How Therapy for Women Can Help You
If you're struggling with anxiety, it's important to know that you're not alone. Consider reaching out to a therapist who specializes in therapy for women. Finding the right therapy for women can truly make a difference in addressing anxiety. Working with a therapist who truly understands the unique challenges women face can help you navigate these feelings with empathy and expertise. This personalized approach can offer the guidance and strategies needed to manage anxiety and improve your overall well-being.
Through therapy, you can shift your relationship with anxiety, seeing it as a signal rather than a burden. You'll gain the tools and insights needed to effectively manage anxiety, leading to a more balanced and fulfilling life.
Start Your Journey to Mastering Anxiety
If you're ready to take the first step towards mastering effective ways to manage and understand anxiety, don't hesitate to reach out to me. You can visit my website's contact page or email me at lucia@luciatherapy.com to book an appointment. Let's embark on this journey together toward a life where anxiety no longer holds you back.
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