6 Signs of Anxiety and How to Feel Better
Ines Mato, founder of the The Anxious Latina, interviewed me for a special article focused on how to spot anxiety and ways to cope. The article is featured in this blog post. Please make sure to visit https://theanxiouslatina.com/ for more informational mental health related content. Thank you Ines for a great interview!
Throughout my life I have wondered about the most common signs of anxiety and how to feel better about it. Does anxiety mean worrying constantly? Feeling your heart beating faster than usual? Experiencing negative feelings? As a result of the Coronavirus, many of us are experiencing some of these issues. I thought it was the perfect opportunity to dive deeper into the main signs of anxiety and offer practical tools for feeling less anxious.
For this article, I’m interviewing Dr. Minerva Guerrero, a Licensed Mental Health Counselor. She tells us about anxiety during the Coronavirus, six signs of anxiety and what we can do about it to feel better.
How has the Coronavirus affected our anxiety levels?
With the inability to go out, some people are struggling with not having things to occupy their time and staying in the present moment. People who struggle with anxiety are often thinking about the future, meaning that they are rarely present in the here and now. Worrying about the Coronavirus and when the pandemic will end also ends numerous unanswered questions for people who already have anxious thoughts.
What are the top signs of anxiety we should look for?
Anxiety manifests in different ways for people but these are some of the most common symptoms:
Constantly expecting something bad to happen
Dysregulated sleep
Sweaty palms
Tightness in chest
Digestive issues
Avoidance of things that we assume will cause anxiety
What do you recommend for Latina women to do when we experience anxiety?
Unfortunately, mental health issues remain a stigma, especially in Latino communities. This makes it hard for Latina women to share what they’re experiencing. Therefore, they don’t get the support that they need, while also suffering in silence. I suggest finding someone that you trust and sharing your experience. Many times, just sharing your experiencing with someone else and hearing words of support, can make the biggest difference.
I also recommend Latina women to find professional support online. There are so many resources to support you. You can find great information online on blogs, websites, and professional pages. There are also many groups on Facebook where you can find support and validation from other Latina women struggling with anxiety. Finally, you can also find a mental health professional who can work with you one-on-one or in a group format. Some online directories to find one include Latinxtherapy.com, TherapyforBlackGirls.com and PsychologyToday.com
What are some tips we can implement at home to reduce anxiety quickly?
Find your breath
It may seem simplistic when you’re feeling out of control and fearful but it works. One breathing exercise is called belly breathing. It involves placing one hand on your chest and the other on your belly. You breathe in through your nose, while noticing your belly rise. Your chest should be somewhat still. You then exhale through your mouth, while engaging your belly muscles to push air out at every exhale.
Being present
Another one is to practice being mindful of the present moment. What are you doing right now? What is around you? Can you name 3 objects that you see in front of you? Practicing being mindful will help reduce the tendency of always being ahead and thinking about the future.
Imagine a place that induces calm feelings
When I do this with my clients, they usually envision the beach or a park. Try to imagine a calm place as vividly as possible including all of your senses. Once you do this, keep image in your back pocket and instead of imagining worst case scenarios, see if you can practice being at your calm place until you actually feel calmer.
Dr. Minerva Guerrero is a Licensed Mental Health Counselor in Westchester, New York. She is the owner of Mind Matters Mental Health Counseling, offering in person and telehealth services. She specializes in treating anxiety and trauma in teens and adults. For more information about here, make sure to visit her website www.mindmattersmhc.com or follow her on Instagram: mindmattersmhc.