Behavioral Health: 8 Tips to Manage Your Anxiety

BEHAVIORAL HEALTH

8 TIPS TO MANAGE YOUR ANXIETY

JOEY ENRIQUEZ

Manager of Behavioral Health Outpatient Services

Methodist Hospital | Specialty and Transplant

Anxiety is a mental health concern that we all experience from time to time, but the impact as well as the effect and severity on our overall well-being can vary from individual to individual. It can be characterized by symptoms such as excessive worrying, headaches, sleep disturbances (too much or too little), irritability, difficulty concentrating, muscle tension, nausea, increased heart rate/excessive perspiration, panic attacks and more. The causes of anxiety vary as well, but oftentimes it can be due to significant life stressors (finances, relationships, work and medical concerns). This can also include resurfaced traumatic experiences or even biological/physiological factors. Some anxiety, believe it or not, can be a positive thing as it can act as a motivator, can focus attention and signal the need to engage in selfcare. In most cases, however, anxiety can lead to other health concerns, both psychological and physiological, if left unaddressed. It is important for our health to take steps to address and decrease the anxiety we experience, but how do we do that? Here are some tips on some activities you can do to help manage your anxiety: • Mindfulness. Taking time for yourself in a space free of distractions, take a relaxed stance/ posture, be present in the moment by focusing on the present moment, take slow breaths in and out, closing your eyes and visualizing a calm or soothing image is also helpful during this exercise.

• Create a routine. Uncertainty can heighten anxiety so planning daily activities is beneficial in creating a sense of control in your daily living. • Get adequate sleep. Try to get eight hours of sleep. Sleep deprivation decreases the ability to concentrate.

• Stay active. Engage in a physical activity like exercising, sports, or going for a run or a walk.

ABOUT THE AUTHOR

Joey Enriquez, Licensed Professional Counselor, is the new Manager of Outpatient Behavioral Health Services at Methodist Hospital | Specialty and Transplant. He has 13 years of experience in behavioral health, starting his career as a mental health case manager, and then then moving on to provide individual and group level counseling therapy services. Eventually he transitioned into a team leader role and progressed into program management. Prior to starting his career in behavioral health, he was an enlisted service member in the United States Air Force also working in health care.

“I have always had an interest in psychology, how the mind operates (thoughts and emotions), and that interest has only grown over the years. What I have observed working in health care is that the need for behavioral health is always growing and that even in today’s modern wellness and self-care minded society a lot of stigma still exists about engaging in behavioral health services and how the need for these services can be perceived.” Joey shared he was drawn to Methodist Hospital | Specialty and Transplant because the organization recognizes the need for these services and has worked to expand accessibility to others in need.

• Balanced nutrition. Eating healthy, staying hydrated, limiting alcohol/caffeine intake as these can aggravate or worsen anxiety. • Develop a hobby or activity. Volunteering, painting, journaling/blogging, puzzles, crafts, cooking/baking, knitting, board games, learning a new skill. • Do something for you. Many times, we get so caught up in our daily responsibilities (work, family, errands, events, bills) that we forget to unplug and take time for ourselves. This should be “you” time doing an activity that is relaxing and pleasurable, protected time and a break from responsibilities or the many hats (employee, parent, spouse, organizer, friend etc.) that we wear each day. • It’s okay to ask for help. Everyone needs help from time to time. You know you the best. Being able to recognize the need for assistance may not always be easy, but in doing so, you are being proactive to take care of yourself. Think of it this way. When you have a pain in your stomach that you feel is outside the ordinary, you reach out for medical assistance in order to address the effect on your health and possibly prevent any additional complications from occurring.

This is no different than that.

NURSE CARE HOTLINE

The HCA Healthcare Nurse Care Hotline is available 24/7 to help nurses manage anxiety, balance their work and life responsibilities, practice self-care and handle common nursing-related issues. Nurse Care is available by calling (800) 480-1234.