Are you stuck on somebody’s waiting list for therapy because they are full, but still feeling acute anxiety?  Maybe you haven’t even called someone to get therapy help because you are feeling frozen from doing anything about it.  You don’t have to sit on your hands in the meantime: there are some things you can do while you wait.

Anxiety is Such a Widespread Problem These Days

With so much that is out of control in our present times, anxiety is something that necessarily is worsened by this.  In fact, that is one of the definitions of anxiety:  ‘a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.’  The key word there is uncertain, which is an integral part of living on earth.  Couple that with a raging pandemic, economic uncertainty, the climate crisis, and political instability in the US and abroad and you have the perfect prescription for anxiety.  It actually is kind of a natural response to our current circumstances.

You Don’t Have to Just Accept Anxiety as a Given

Feeling like you have no choices only worsens anxiety, and the truth is you always have some choice in how you respond to anxiety.  That’s the key word:  respond.  Many people live in a reaction mode, they deal with circumstances like a pinball in a pinball machine and just react to whatever is happening at the time.  If somebody cuts them off in traffic, they honk or gesture or act crazy to the other driver.  Responding is making decisions from a place of doing what is best for yourself and everyone else, starting with you!  

Coping with Anxiety Starts with Breathing…Deeply

Deep breathing is something that people who do yoga are mostly familiar with and is one of the very best things you can do to help counter anxiety on your own.  There are many different versions of this, but they all start with breathing in through the nose to the count of 4.  You can hold your breath for a count or two, but you always exhale through the mouth with a pressured breath to a count of 4, 6, or 8.  Doing this for 1 to 5 minutes can be very helpful for anxiety and helps you get control of one thing you probably can control:  your breath!  Coupling this with listening to relaxation meditations or recordings can be an excellent 2-step way to help combat anxiety as well.

Exercise is Great for Anxiety

All the relevant research points to how getting regular exercise is one of the best ways to decrease stress, depression, as well as anxiety.  Vigorous exercise may have additional benefit in decreasing exercise, as well as weight-bearing exercise.  Lots of people enjoy doing yoga, which can be an important support for trauma therapy.  What are some types of exercise you enjoy that helps you feel less upset?  Walking is one of the best forms of therapy overall and is something you can do throughout your lifespan for many people.  Of course, you need to work within your own physical limitations, but there has to be some kind of exercise that helps you and your mood to at least from getting any worse.

CBD Oil Can Help with Anxiety, Too

Although it hasn’t been widely available for a long time, many people report being helped by use of CBD oil.  It is a naturally occurring substance, you don’t need a prescription for it, and it isn’t addictive like many benzo’s that a lot of people take to cope with anxiety.  You do need to make sure you follow dosing instructions, but it is probably more safe than any other substance to take (at least in the interim) while you wait to get into therapy or be assessed for medication.

When You Can Start Therapy for Anxiety…

Having support for recovery from anxiety is essential for many people, as DIY treatment is often prone to a worsening disorder.  At least having supportive friends and/or family is absolutely imperative to make lasting changes that will help improve your life.  If I can lend some support, don’t hesitate to reach out and call the number at the top of the page or fill out the form at the bottom.  I can give you a free 20-minute phone consult to give you a better idea of whether I can help you or not.  I’ve been helping people recover from anxiety and other mental illness my entire social work career, and can attest to how treatable anxiety is in most cases.  You don’t have to suffer endlessly and others may be waiting for you to get help along with you.  Get help as soon as you can!

Visit our page on anxiety therapy to learn more about how Scott can help you with anxiety.

About the author:  Scott Kampschaefer, LCSW is a private practice therapist in Frederick, Maryland.  He has an extensive background in working with depression, anxiety, and bipolar disorder at a clinic for older adults with these disorders in Austin.  He now works with adults and adolescents 12 and up in private practice. His most recent book is titled The 5 Pillars of Addiction Recovery and is available for purchase on Amazon and in paperback on this website.