Anxiety, a common human experience, has taken on new dimensions in the fast-paced and interconnected world of 2023. The continuous influx of information, societal pressures, and unprecedented global events have amplified the challenges of managing anxiety. However, just as the landscape of anxiety has evolved, so have the tools and strategies available for its management. At Simi Psychological Group, we offer state-of-the-art anxiety therapy in Thousand Oaks and Moorpark. From navigating the pros and cons of technology to our increased understanding of the importance of self-care within mental health, to our knowledge of evidenced-based treatment, our caring professionals will support your journey. Here are 8 strategies when dealing with anxiety in 2023:
➔ 1) Digital Detox: When Enough is Enough
The digital age has transformed the way we connect, communicate, and access information. We can locate long-lost friends and reconnect, look up just about everything under the sun that we might want to know, and Google our symptoms in an instant. Technology is a wonderful and powerful tool that is ripe for over-consumption. Sometimes it’s best NOT to Google our symptoms, for example, and just wait to talk to an actual medical professional in person. And social media has put a whole new spin on “keeping up with the Joneses (or, rather, the Kardashians). It’s all too easy to fall into the compare/contrast mode, feeling like everyone else seems to be so much better off. When it comes to managing anxiety, it’s important to recognize when that 24-7 access to the world through our screens becomes overwhelming.
Regular digital detoxes—periods of time where you intentionally disconnect from screens—can provide your mind with the necessary breathing space to rejuvenate.
During these detoxes, engage in offline activities that you enjoy, whether it’s reading, painting, or spending quality time with loved ones.
➔ 2) Tech-Enabled Support: Harnessing the Digital Age
On the flip side, technology in this digital age has provided opportunities. In 2023, numerous applications and platforms offer innovative solutions for anxiety management. Meditation and mindfulness apps provide guided exercises to cultivate relaxation and emotional regulation. Virtual reality therapy, an emerging field, enables individuals to confront and manage anxiety-inducing scenarios in controlled environments. Additionally, teletherapy services, such as the online therapy we offer at Simi Psychological Group, facilitate access to professional help from the comfort of one’s home. While technology can exacerbate anxiety, its potential as a support tool cannot be overlooked.
➔ 3) Holistic Mental Health Awareness
As society’s understanding of mental health grows, the stigmatization surrounding anxiety is gradually diminishing. In 2023, open conversations about mental well-being are encouraged, fostering a more supportive environment. Schools, workplaces, and communities are implementing mental health programs to educate individuals about anxiety, its triggers, and coping strategies. Increased awareness not only reduces isolation but also promotes empathy and understanding among peers. By normalizing discussions about anxiety, individuals can build stronger support networks and break down the barriers that often exacerbate their symptoms.
Knowing you are not alone goes a long way. For that reason, Simi Psychological Group offers a range of support groups to help support you and your loved ones in dealing with anxiety. Specifically, one of the groups offered for anxiety therapy in Thousand Oaks and Moorpark is our women’s anxiety group.
➔ 4) Cognitive Behavioral Techniques: Restructuring Thought Patterns
Cognitive Behavioral Therapy (CBT) has long been recognized as an effective approach to managing anxiety. In 2023, its principles are adapted to suit the modern context. Individuals are taught to identify negative thought patterns and replace them with more rational and constructive ones. This technique equips individuals with the skills to challenge their anxious thoughts, leading to a more balanced perspective on the challenges they face.
Therapy for anxiety is intended to help you gain insight into what your body is trying to tell you. Our therapists in Thousand Oaks and Moorpark are process-oriented and work with you to see the whole picture, as one area of life affects all of the others. We incorporate cognitive behavioral techniques to help you gain tools that can help you overcome what’s holding you back.
We even offer a 5-Step Checklist for Panic Attacks which you can download for free from our website.
➔ 5) Physical Activity and Well-being
The strong link between physical activity and mental well-being is well-established. Exercise remains a cornerstone of anxiety management. Beyond its physical benefits, exercise triggers the release of endorphins, which are natural mood enhancers. Whether it’s a brisk walk, yoga, a high-intensity workout, or just putting on some music and dancing away in your living room, finding an activity that you enjoy can significantly reduce anxiety levels. In 2023, individuals are increasingly integrating exercise into their routines as a means of managing anxiety, so don’t hesitate to jump right in. Start with small, manageable goals if you are not accustomed to physical activity. And remember that movement can be fun!
➔ 6) Mind-Body Techniques: Meditation and Breathing
Mind-body techniques have gained prominence as effective anxiety management tools. Meditation, mindfulness, and deep breathing exercises are now widely practiced in 2023. These techniques encourage individuals to be present, cultivating self-awareness and reducing rumination. Breathing exercises, in particular, are easily accessible and can be practiced discreetly, making them valuable tools for managing anxiety in various situations. Their simplicity and versatility make them suitable for individuals of all ages.
➔ 7) Social Support: Don’t Be Shy
Despite the digital nature of modern relationships, the need for human connection remains fundamental. Maintain and nurture your real-world relationships, and don’t hesitate to seek support from friends, family, or professionals if anxiety becomes overwhelming. Sometimes, talking to someone you trust can provide immense relief.
A shared component of many of our struggles is that we are really struggling to connect with others in a meaningful way.
Exploring growth with others who have similar goals is a powerful way to gain insight, make deep connections, and move toward creating real and lasting change in your life. Simi Psychological Group offers support groups regularly, including a men’s support group, a teen girls group, and a women’s anxiety group.
➔ 8) Empowerment through Resilience Building
The uncertain and rapidly changing world of 2023 calls for resilience as a core attribute. Resilience empowers individuals to adapt to challenges and setbacks, mitigating the impact of anxiety. Techniques such as positive self-affirmations, gratitude journaling, and focusing on strengths are emphasized to build resilience. Additionally, cultivating a growth mindset, which views challenges as opportunities for learning and growth, fosters a proactive approach to anxiety management.
In the ever-evolving landscape of 2023, anxiety has become a nuanced challenge that requires holistic and adaptable strategies. The convergence of technology, increasing mental health awareness, and a focus on self-care offers a wide array of tools for individuals to effectively manage anxiety. By harnessing tech-enabled support, embracing holistic mental health awareness, and utilizing techniques like CBT, mind-body practices, and resilience building, individuals can navigate anxiety with greater resilience and empowerment. As we continue to move forward, the synergy between these approaches will play a pivotal role in shaping a healthier and more anxiety-resilient society.
Remember, managing anxiety is not about eradicating stress entirely, but about building resilience and coping mechanisms that allow you to thrive despite it.
Our team of therapists for anxiety treatment, trauma therapy, grief counselors in Simi Valley and more are here to support you in your journey towards optimal mental health and emotional wellness. Reach out today for a free consultation at (805) 842-1994.
Dr. Novak is the group practice owner and licensed psychologist at Simi Psychological Group a therapy practice in Simi Valley, California. Simi Psychological Group offers a variety of services including trauma therapy, couples therapy, anxiety therapy, teen therapy, and more. Simi Psychological Group emphasizes the importance of creating real change by making sure to get to the root of your struggles.
