Identifying and Managing Symptoms of Anxiety

Anxiety often is a physical experience for youth that appears as irritability, recurring stomachaches (especially if they are brief and accompanied by excessive worry) and/or restlessness. In both children and adults, generalized anxiety disorder has numerous symptoms, including uncommon ones that may not be recognized as such like psychogenic fevers (temperature spikes with a psychological rather than a physical cause, which can be treated by dropping an ice cube down your shirt, removing extra clothing or taking a cold shower.) Habits related to anxiety include apologizing profusely, being indecisive, going to the bathroom frequently, having strange dreams, making lots of to-do lists, picking at one’s skin and excessively twirling or playing with one’s hair.

Because the brain releases histamine in response to anxiety, spontaneous runny noses and/or hives and itching can occur. (The latter can be treated with Benadryl or an ice pack.) Anxiety also frequently leads to digestive system upset (Try staying hydrated and consuming thick, bland foods if this occurs.) and increased sensitivity to environmental stimuli making lights appear brighter, sounds seem louder and more repetitive, and tactile sensations intensify (Respond by closing your eyes or using earbuds or headphones.)

Identify triggers by keeping a diary to track when you feel anxious and what you think caused the episode. When confronting anxiety, try the “File It” technique. Close your eyes and picture a filing cabinet and a stack of folders. Imagine picking up a folder, labeling it with the thought racing through your mind, and then taking a moment to acknowledge it before placing the folder in the cabinet. Repeat the entire visualization until you feel calmer. Blowing bubbles can help control breathing during panic attacks; discovering a new book, form of exercise, food, goal or song/artist provides both distraction and endorphins; and planning something you can look forward to, like seeing a movie or meeting a friend for lunch, coffee or a bubble tea, can create positive anticipation for the upcoming week. Make a “dread list” of the things you are avoiding in your life. (Compiling everything can begin to make you feel in control.) Pick an item to tackle first either because you can act on it right away or solving it will have the greatest impact.

Rather than helping children avoid anxiety provoking situations, parents should point out similar circumstances they have successfully handled in the past. If a youth’s anxiety is the result of a traumatic situation or interferes with eating, sleeping, school or activities he or she used to enjoy, professional help, including therapy and/or medication, may be required. In fact, working with teachers, school counselors and mental health practitioners (who know specialized techniques) will provide the most comprehensive support system. Whether dealing with anxiety in yourself or others, it is crucial to be flexible and patient, adapting different strategies as necessary.