Anxiety in Specific Situations: Identification, Signs, and Strategies for Managing
Situational anxiety is a common experience for many people, triggered by events such as job interviews, public speaking, or watching impactful news. It's a natural reaction to a perceived threat, and everyone experiences different situations that make them anxious.
According to Sanam Hafeez, a licensed psychologist in New York City, most everyone experiences some level of anxiety about something in their lives. Hafeez suggests reflecting on the root of fear and talking oneself through the feeling. Joanne Frederick, another expert, recommends noting body feelings and thought progressions in uncomfortable situations.
One of the symptoms of situational anxiety can include palms sweating, talking faster, changes in breathing, and an upset stomach. If you find yourself experiencing these symptoms, it might indicate situational anxiety.
Relaxation techniques such as deep breathing can help manage these symptoms. Refocusing anxious energy into physical activity can also be beneficial. For instance, going for a run or doing some yoga can help calm the mind and reduce anxiety levels.
Dismissing someone's fears is not helpful when supporting them. Instead, listening, validating emotions, reassuring safety, and offering distraction can help. If the symptoms of situational anxiety interfere with life navigation, professional help can support managing them.
It's important to note that while situational anxiety is common, it is not an anxiety disorder. Generalized anxiety disorder (GAD) refers to experiencing chronic symptoms of anxiety that are not specific to any event or situation.
The Diagnostic and Statistic Manual of Mental Disorders, 5th edition (DSM-5) lists common symptoms of anxiety, which are similar for most types of anxiety disorders and for situational anxiety. These symptoms can include restlessness, feeling on edge, difficulty concentrating, and irritability.
Self-soothing can also help manage symptoms of situational anxiety. Making a mental list of ways fear has not come to life in similar situations can be a useful strategy. For example, if you're feeling anxious about a job interview, reminding yourself of past interviews where you performed well can help calm your nerves.
In conclusion, situational anxiety is a common experience, but it can be managed with the right strategies. Whether it's deep breathing, physical activity, or self-reflection, finding what works best for you is key. If symptoms persist or interfere with daily life, it's important to seek professional help.
