Reduce anxiety with simple coping skills

Anxiety is a condition more of us feel on a daily basis. News of war, economic concerns, political and social problems, even religious upheaval all lead us to be more concerned, worried and anxious than ever before.

Dick Osing, Cedar Rapids marriage and family counselor, says we have a natural background for anxiety, an instinct for self-preservation, to survive, to protect and defend ourselves.

“Normally this is a good thing. However, at the present time, the United States is an anxious system,” Osing says. “This anxiety spreads, is behind most phobias and can be extremely damaging. People suffering from anxiety tend to miss more work, are more prone to illness. Relationships with others suffer.”

To combat the potential damage of anxiety, Dr. Ron Nelson, a Cedar Rapids psychologist, suggests that people adopt the following attitude: “Ninety-nine point nine percent of the difficult things that happen to me in life are not awful or horrible. They are simply disappointing or temporarily inconvenient.”

Cedar Rapids social worker Ken Benson recommends physical activity among other things to relieve anxiety. He’s a marathon runner himself and feels that “being physically fit gives a person more stamina when unpleasant things happen. They can avoid sickness.”

A recent Newsweek article reported that meditation, yoga, massage, exercise, music and even laughter can help fight anxiety.

Osing says, “These things work because they give pleasure. We have a basic need for enjoyment. When we satisfy that need our anxiety goes down. It is important that each of us finds some constructive way to reduce the stress, to bring balance to our lives.”

Even a day trip to a new site like the University of Northern Iowa’s Teaching and Research Greenhouse and Aquatic Learning Center pictured on our cover this month can help us regain a sense of perspective. The complex in Cedar Falls features flora from various ecotypes, including 250 tropical and arid-climate plants.

PULL OUT:

Try these stress busters…

Physical Techniques:
• Exercise regularly.
• Pace your work.
• Eat 3 times a day.
• Cultivate quiet times.
• Get the sleep you need regularly.

Social Techniques:
• Talk it over.
• Mix your work with fun.

Helpful attitudes.
• Humans are by nature mistake-makers. I will never avoid making mistakes but I can refuse to put myself down for them.
• No one is a total failure. Failing at a task simply shows that I am human. I will learn from my failures but I will not put myself down for them.
• I do not need the respect and approval of all important people in my life even though I may strongly prefer having it.
• It is impossible to act in such a manner that those around you will never get upset . . . and sometimes it is necessary!
• I would prefer that things always go my way but recognize that they often don’t.
• I would prefer that people always do things my way but recognize that they often won’t.
• I can stand what is about to happen in my life even though it distresses me and I intensely dislike it.

Source: By Ronald Nelson, Ph.D.

PULL OUT:

Stress in kids…

Children respond to anxiety in a very basic emotional way. As parents you can:
• encourage children to express their worries.
• address children’s specific worries, validate their feelings.
• assure them of your love, protection.
• reduce undue stress on high achievement – your “best” is good enough.
• help children find balance in activities – over-active can be damaging.
• take care of yourselves so kids don’t worry about you.
• help children differentiate between adult concerns and kid concerns – they should focus on concerns they have some control over.
• help children be “connected” in positive ways to people, organizations or activities.

PULL OUT:
Relax…by taking a hike
• Cedar Greenbelt National Recreational Trail -- 6665 Otis Road SE, Cedar Rapids. Nationally designated trail offers the beautiful scenery of the Indian Creek Nature Center’s 210 acres of natural preserve.
• Cedar River Trail -- Extends from the corner of Collins Road and Center Point Road NE, through downtown Cedar Rapids to the Tait Cummins Sports Complex at C Street SW. This asphalt surfaced trail runs over 8 miles, is 10 feet wide, and is open and maintained year round.
• Cedar Valley Nature Trail -- Exit 25 off I-380 at Boyson Road NE in Cedar Rapids. Fifty-two mile trail built on a former railroad bed connects the communities of Cedar Rapids and Waterloo.
• Cherry Hill Park Trail -- 341 Stoney Point Rd. NW, Cedar Rapids. .9 (9 tenths) mile fitness trail.
• Boyson Nature & Bike Trail - 975 Boyson Rd., 335 Marion Blvd or 290 W. 8th Avenue, Marion. Enjoy a walk or bike ride on the limestone trail, which winds through several city parks for over 2 miles.
• Noelridge Park Fitness Trail -- 4900 Council Street NE, Cedar Rapids. .8 (8 tenths) mile fitness trail.
• Sac & Fox National Recreational Trail -- Trail head on Cole Street SE just off Otis Road near Indian Creek Nature Center, Cedar Rapids. 7.2 miles heavily wooded trail follows picturesque Indian Creek.
• Lake McBride – 4 miles west of Solon. 5 miles of interpretive, hiking and biking trails along Lake McBride.
• Iowa River Corridor Trail – 6 miles of trail through Iowa City along the Iowa River. Eventually will connect with Coralville Reservoir.
• North Ridge/North Liberty Trail – 5 miles of concrete trail between Coralville and North Liberty.

PULL OUT:
Relax…get back to nature
• Buffalo Creek Park near Coggon off Hwy 13.
• Morgan Creek Park near Stoney Point Road and Hwy 94.
• Pinicon Ridge Park near Central City on Hwy 13.
• Squaw Creek Park near Marion Bypass and Hwy 13.
• Pleasant Creek Park near Palo.
• Matsell Bridge Natural Area near Viola east of Cedar Rapids off County Home Road.

PULL OUT:
Relax…by trying something new
• Cook a new recipe.
• Visit a new restaurant.
• Take a class at a local college and learn something new.
• Pick up a new release at a bookstore.
• Visit a store you’ve never been in before.
• See a new exhibit at the Museum of Art.
• Join a fitness club.
• Take a yoga or tai chi class.

Sources: Ronald Nelson, Ken Benson, Dick Osing, Cedar Rapids Visitors Center

CEDAR RAPIDS GAZETTE, Mind and Body, April 13, 2003

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