Learn to Manage Anxiety
Anxiety is a natural response to stress, but for some people, anxiety can become chronic and interfere with their daily life. In Washington DC, there are many places that can help reduce anxiety. People can visit places in nature to help calm their physical body which leads to calming of the mind and symptoms of anxiety.
But first, what are symptoms of anxiety:
- Excessive worry: Feeling worried or anxious about everyday events or activities, even when there is no apparent reason to worry.
- Restlessness or feeling on edge: Feeling restless, agitated, or constantly on edge.
- Irritability: Feeling irritable or easily agitated.
- Muscle tension: Feeling tension or tightness in the muscles, particularly in the neck, shoulders, and back.
- Fatigue: Feeling tired or fatigued, even after getting enough sleep.
- Difficulty concentrating: Finding it difficult to concentrate or focus on tasks.
- Insomnia: Difficulty falling asleep or staying asleep.
- Panic attacks: Sudden and intense feelings of fear or panic, which can include symptoms such as sweating, trembling, and heart palpitations.
- Avoidance: Avoiding situations or activities that may trigger anxiety.
- Physical symptoms: Experiencing physical symptoms such as headaches, nausea, and dizziness.
These symptoms of anxiety can vary in severity and may interfere with daily life, work, and relationships. If you are experiencing symptoms of anxiety, it’s important to seek help from a mental health professional who can provide a diagnosis and appropriate treatment.
How Can Being Outside Help Reduce Anxiety?
Activating your senses can be a useful tool in calming symptoms of anxiety by shifting your focus away from anxious thoughts and towards your immediate surroundings. Here are some ways in which activating your senses can help manage anxiety:
- Sight: Engaging with visually calming or pleasing stimuli can help reduce symptoms of anxiety. For example, looking at nature, such as trees or flowers, can have a calming effect on the mind and
body. - Sound: Listening to calming or soothing sounds, such as nature sounds, music, or white noise, can help reduce symptoms of anxiety. Also, focusing on the rhythm and melody of the sound can help calm the mind and promote relaxation and reduce anxiety.
- Touch: Engaging in tactile stimulation, such as holding an object that is comforting to you or feeling the texture of an object, can help reduce anxiety. The sensation of touch can provide a sense of grounding and can help bring you back to the present moment and reduce anxiety.
- Taste: Eating or drinking something that is calming or soothing, such as herbal tea or a piece of fruit, can help reduce symptoms of anxiety. In addition, the act of tasting and enjoying something can help promote relaxation.
- Smell: Engaging with scents that are calming or pleasing, such as lavender or vanilla, can help reduce symptoms of anxiety. The sense of smell can be particularly effective in triggering relaxation responses in the brain to reduce anxiety.
Places in Washington DC That Can Help Manage Anxiety Symptoms
Overall, nature can be a valuable tool in managing symptoms of anxiety and improving mental health. In Washington DC, there are multiple outdoor locations that will allow you to utilize nature to calm your anxiety. Go to one of the sites noted below. Walk around and enjoy the scenery. Breathe deeply. Consciously notice what you see, hear, feel and smell. Use your senses to be at peace with nature and reduce your anxiety.
Lincoln Memorial https://www.nps.gov/linc/index.htm/index.htm
Washington Monument – https://www.nps.gov/wamo/index.htm
National Mall https://www.nps.gov/nama/index.htm
National Zoo – https://nationalzoo.si.edu/
US Botanic Gardens https://www.usbg.gov/
Washington Cathedral – https://cathedral.org/
National Gallery of Art –https://www.nga.gov/
Crispus Attcks Park – https://www.crispusattucksparkdc.org/
Meridian Hill Park – https://www.nps.gov/places/meridian-hill-park.htm
Yards Park – https://www.capitolriverfront.org/yards-park
Rock Creek Park – https://www.nps.gov/rocr/index.htm
Capital Hills Park – https://www.nps.gov/cahi/learn/historyculture/cahi_lincoln.htm
Start Therapy to Help Manage Anxiety in Baltimore, MD
If you want to get additional support then we can help. Our DC therapists specialize in treating anxiety. We can help you learn valuable skills that will help you cope in healthy ways throughout your life. Follow these steps to get started.
- Reach out for a free consultation at our DC area therapy practice
- Schedule your first appointment for therapy
- Then, learn how to navigate symptoms of anxiety, work through stressors and improve your overall quality of life.
Other Therapy Services We Offer in Maryland & the Washington DC Area
At Crystal Waters Counseling Centers we offer a variety of in-person and online therapy services. Specifically, they are available for children, teens, college students, women, and adults throughout Maryland. In addition, this includes counseling for both anxiety and depression as well as EMDR Therapy, therapy for life transitions, and parent coaching.