As the Boca Recovery Center explains: “Stress, especially long-term, can impact nearly all of the body’s systems, having significant physical and mental effects.” Read more about that here. There are many ways to decrease symptoms of anxiety. What works for one person may not work for another. Below are a few methods one could try for reducing anxiety symptoms.
Anxiety is not always a negative thing. Anxiety can motivate us to get things done. It can help us to be more vigilant. It also keeps us on high alert to protect us when we are in danger. Although at times anxiety can be a useful emotion, oftentimes people experience anxiety in excess. This can get to the point where they need some kind of relief from the anxiety. Fortunately, there are ways to help alleviate symptoms of anxiety.
Mindfulness Exercises
So many times when people experience anxiety symptoms they are either dwelling on the past, or dreading the future. Anxiety keeps people from living and appreciating the present moment. Mindfulness exercises are meant to ground a person to the present moment. Mindfulness can be practiced in a few different ways. Such examples of mindfulness interventions include meditation, journaling, and breathing exercises.
EMDR to Decrease Anxiety
Sometimes people experience anxiety in response to trauma. For example, if someone was in a car accident, every time thereafter they may experience anxiety when getting into a vehicle. A therapy like EMDR could help alleviate that anxiety. EMDR, or Eye Movement Desensitization and Reprocessing, is a type of therapy that helps one process difficult events that have happened to them with the use of bilateral stimulation. The result of EMDR is decreased distress around the difficult memory and less psychological symptoms.
Hypnosis to Decrease Anxiety
Hypnosis is not how it appears in Hollywood. There is no mind control in hypnosis, despite popular misconception. A person who is being hypnotized is in control the entire time. A hypnotherapist simply helps the person being hypnotized enter into a state of deep relaxation.
It just so happens that when a person is in this state of mind, they are that much more suggestible. Their subconscious can more easily be reached with positive suggestions to help combat symptoms of anxiety.
Exercise to Decrease Anxiety
Exercise can take one’s mind off of the anxiety they are experiencing. A person who is exercising is gearing their focus toward physical activity rather than anxiety. Many times when a person experiences anxiety they are tensing their muscles without even realizing it. Exercise decreases this muscle tension and helps the body feel physically more relaxed.
Getting the heart rate up changes brain chemistry, increasing the availability of important anti-anxiety neurochemicals, including serotonin, gamma-aminobutyric acid (GABA), brain-derived neurotrophic factor (BDNF), and endocannabinoids.
The amygdala is our reaction system to real or imagined threats to our survival. Exercise activates frontal regions of the brain responsible for executive function, which helps control the amygdala.
Gardening and Plant Care
Taking care of plants is actually another way of grounding oneself to the present moment and practicing mindfulness. It’s a productive activity that can take one’s mind away from any anxiety they may be experiencing. Plant care has several physical benefits such as purifying the air and even curing illnesses. Research has shown that it also has mental health benefits. Research has shown that plant care decreases symptoms of anxiety and depression.
It does this by increasing productivity and Serotonin levels. Serotonin is a chemical that sends signals between the nerve cells in the body. Serotonin has a few different functions. One of those functions is responsible for regulating mood.
There are other ways in which taking care of plants lowers levels of anxiety. The aroma of plants can be very soothing, plants can brighten up a room and improve not just the room’s aesthetic but also a person’s mood, and gardening helps release endorphins. Endorphins are hormones secreted in the brain and nervous system that trigger a positive feeling in the body.
Therapy to Decrease Anxiety
People experience anxiety for different reasons. Speaking with a professional can be very helpful in decreasing symptoms of anxiety because you can get specific assistance for whatever your particular issue is. Therapists can help people understand the root cause of their anxiety symptoms and help them come up with strategies to alleviate those symptoms based on whatever is causing the anxiety. If you’re currently suffering from anxiety I am here to help.
Our sessions provide a safe space for your healing journey to begin. Please don’t hesitate to reach out today to ask any questions by scheduling a free intro call with me.
My fee for a therapy session is $285 for 45-55 minutes.
Navigating insurance is complicated, so please read carefully to avoid any misunderstandings.
Like most private mental health practitioners, I am considered an “out-of-network” provider. This means that some of my clients pay fully out of pocket, while others pay my fee up front and then receive partial reimbursement from their insurance provider.
In order to use your insurance then, you must have out-of-network benefits and reach your yearly deductible before reimbursement begins. After you’ve met your deductible, you’ll only be responsible for your copay/coinsurance, which is determined by your plan.
In my experience, reimbursement is common and many of my clients are reimbursed for 50% to 80% for the cost of their sessions if they have out-of-network mental health coverage.
I am partnered with “The Superbill,” a platform that makes it easy to check if you have out-of-network benefits, and then claim them.
When you reach out, we will discuss your unique challenges for therapy, and I will also check for your Out-Of-Network benefits (so you don’t need spend time on the phone with the insurance company). Most insurance companies will list your OON benefits immediately, so we can know how much you’ll have covered.
When it comes to claiming them, the process is even easier. With “The Superbill”, you do not need to mail any claims to your insurance company, “The Superbill” does this step automatically for you. You would simply pay for therapy as normal, and then once you’ve met your deductible, “The Superbill” will begin reimbursing you according to your OON benefits.
Not at all. People who ask for help know when they need it and have the courage to reach out. Everyone needs help now and then. In our work together, I’ll help you explore and identify your strengths and how to implement them to reduce the influence of the problems you are facing.
I meet with the majority of my clients on a weekly basis. I ask that all new clients commit to meeting weekly, for at-least the first 6 weeks. This will allow us to start off on a strong foot, so you can start seeing progress right away. I may recommend that we increase or decrease the frequency of sessions to best meet your needs.
