NAVIGATING ANXIETY AS A WOMAN: q&a with lCSW, Rachel bergeron
“Believe it or not, anxiety is normal and has a purpose. Your brain is smart enough to have created this feeling of nerve and wariness to keep you safe. It can push you to study for that test tomorrow, keep you alert when you’re walking alone in the dark, or keep you from making that reckless decision. That being said, it can also be a huge hindrance in everyday life when it surpasses its purpose and starts making up every worst case scenario that might happen. And lucky for us, women are twice as likely to develop an anxiety disorder than men (note: sarcasm). I like to put it in perspective with this metaphor that is definitely not as cheesy as you’re expecting. Let’s think about our anxiety as a tangible thing. Anxiety and you are in the car together. When anxious thoughts are ruling your life and influencing your decisions, anxiety is driving the car. Through the mental and physical work, we can get to a point where you are driving, but maybe anxiety is in the passenger seat giving most of the directions. Eventually, we can move anxiety into the backseat and maybe even the trunk. You know it’s there and it can speak up when needed, but ultimately you are in charge and making the decisions for your own life.” — Rachel Bergeron, LCSW
BODY IS A SPORT: What are your favorite tips to help women cope with anxiety?
RACHEL: Coping with anxiety is super subjective and different for everyone. If you’re in the middle of an anxiety attack or feeling overwhelmed with anxiety, usually your heart rate is up. So, anything that is relaxing to you is helpful. Personally, I love a good breathing exercise so I use the box breathing technique all the time. It's super easy. Breathe in for 4, hold for 4, breathe out for 4, hold for 4 and you can repeat as many times as necessary. I also love music, a hot shower, a walk outside, or watching your comfort show (are you a Gilmore Girls or New Girl girl?) as other ways to decompress and let some anxiety go.
BODY IS A SPORT: If someone has anxiety, are they stuck with it forever?
RACHEL: Anxiety is important to have to some degree so technically, we all have it forever. If you develop an anxiety disorder, it will be an ongoing battle, but you can find the remedies that help manage those symptoms best for you. For some that is self-care coping skills, for others it is medication or therapy, but it is possible to create a life without debilitating anxiety.
BODY IS A SPORT: Is anxiety only in your head?
RACHEL: Absolutely not! Mental and physical health are so intertwined that anxiety can create physical symptoms like headaches, stomach problems, difficulty sleeping, and so many more. This is why it’s so important to take care of both as they affect each other so directly. Good mental health = less “unexplainable” physical symptoms & good physical health = easier to manage mental health.
BODY IS A SPORT: How do I know if I have normal anxiety or an anxiety disorder?
RACHEL: Frankly, I am very anti-self diagnosis, so if you are concerned about this please see a doctor or mental health professional who can give you clarity on this. A good rule of thumb is if it is becoming an interference in your daily life regularly, that is the time to see someone about it!
BODY IS A SPORT: Can anxiety be prevented?
RACHEL: Anxiety is going to come and go, so how it is dealt with is really the most important piece. That being said, there are lifestyle changes that can help to lessen the effects or frequency that anxiety is interrupting your day to day life. Unfortunately everyone who said that exercise and a healthy diet and time in the sun can help your mental health was actually right. These things create those happy brain chemicals that can fight anxiety. Healthy sleep habits and limiting excess caffeine and alcohol can also be extremely beneficial. For me, the easiest one is building a strong support system and surrounding yourself with people who will be there to cope and listen when anxiety does make itself known.
ABOUT RACHEL
Rachel is a Licensed Clinical Social Worker in the state of Massachusetts and Certified Grief Professional. Rachel holds a Bachelor's degree in Psychology and a Master's degree in Social Work from the University of Connecticut. She currently works as a clinician in youth development and has experience working with individuals facing anxiety, depression, executive functioning, disordered eating, and more. Connect with Rachel on LinkedIn.