Understanding Anxiety: What It Is and What Helps
Anxiety is the body's alarm system. A little is normal, but when the alarm rings too often it can wear you out. Anxiety is common and treatable.
Signs you may notice
- Constant worry that is hard to turn off
- Racing heart, tight chest or upset stomach
- Trouble sleeping or concentrating
- Avoiding places or situations that feel scary
- Feeling on edge or irritable
What can help
- Slow breathing: in for 4, out for 6
- The 5-4-3-2-1 senses exercise to ground yourself
- Regular movement, meals and sleep
- Less caffeine, especially late in the day
- Talking with a counselor: therapies such as cognitive behavioral therapy (CBT) are well studied
- Sometimes a doctor or prescriber may suggest medication
When to reach out
Reach out if worry lasts for weeks, keeps you from work, school or family life, or comes with panic attacks. If you ever feel unsafe, call or text 988 (press 2 for Spanish).
Free worksheets
Download free, bilingual worksheets you can use at home or bring to a session.
See free worksheetsFrequently asked questions
What signs should I notice?
Constant worry that is hard to turn off; Racing heart, tight chest or upset stomach; Trouble sleeping or concentrating; Avoiding places or situations that feel scary; Feeling on edge or irritable.
What can help?
Slow breathing: in for 4, out for 6; The 5-4-3-2-1 senses exercise to ground yourself; Regular movement, meals and sleep; Less caffeine, especially late in the day; Talking with a counselor: therapies such as cognitive behavioral therapy (CBT) are well studied; Sometimes a doctor or prescriber may suggest medication.
When should I look for help?
Reach out if worry lasts for weeks, keeps you from work, school or family life, or comes with panic attacks. If you ever feel unsafe, call or text 988 (press 2 for Spanish).
Where can I find help in Spanish in Oregon?
Use the Sanar Network directory to find bilingual and culturally responsive providers in Oregon, or read our resource guide for crisis lines, therapy, addiction help and health insurance by county.
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