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Feeling a bit anxious here and there is totally normal—we all go through it. But dealing with anxiety disorders, it's like having this constant, overwhelming sense of fear, panic, and anxiety, even in the most ordinary situations. It becomes a real issue when these feelings start messing with your day-to-day life and make it hard to go about things like you normally would.
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Common symptoms of anxiety disorders include:
Getting really nervous
Feeling like you can't handle things
Feeling like something really bad is about to happen
Heart beating faster
Breathing too fast
Starting to sweat
Shaking
Can't stop thinking about what makes you panic
When anxiety hits and starts to mess with your everyday life, it feels tough. Often, the worry feels much bigger than what's actually going on, making you want to stay away from certain places or situations.
If anxiety is messing up how you live and connect with people, it's probably a good idea to talk to your doctor. They'll check to make sure your body's all good before they suggest seeing someone for your mental health.
Yeah, talking to someone (therapy) and sometimes medication can really help people with anxiety. But also, making some changes to how you live and learning ways to deal with stress can make a big difference.
11 tips for coping with an anxiety disorder:
Keep physically active. Develop a routine so that you're physically active most days of the week. Exercise is a powerful stress reducer. It can improve your mood and help you stay healthy. Start out slowly, and gradually increase the amount and intensity of your activities.
Avoid alcohol and recreational drugs. These substances can cause or worsen anxiety. If you can't quit on your own, see your health care provider or find a support group to help you.
Quit smoking, and cut back or quit drinking caffeinated beverages. Nicotine and caffeine can worsen anxiety.
Use stress management and relaxation techniques. Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
Make sleep a priority. Do what you can to make sure you're getting enough sleep to feel rested. If you aren't sleeping well, talk with your health care provider.
Eat healthy foods. A healthy diet that incorporates vegetables, fruits, whole grains and fish may be linked to reduced anxiety, but more research is needed.
Learn about your disorder. Talk to your health care provider to find out what might be causing your specific condition and what treatments might be best for you. Involve your family and friends, and ask for their support.
Stick to your treatment plan. Take medications as directed. Keep therapy appointments and complete any assignments your therapist gives. Consistency can make a big difference, especially when it comes to taking your medication.
Identify triggers. Learn what situations or actions cause you stress or increase your anxiety. Practice the strategies you developed with your mental health provider so you're ready to deal with anxious feelings in these situations.
Keep a journal. Keeping track of your personal life can help you and your mental health provider identify what's causing you stress and what seems to help you feel better.
Socialize. Don't let worries isolate you from loved ones or activities.
Your worries may not go away on their own, and they may worsen over time if you don't seek help. See your health care provider or a mental health provider before your anxiety worsens. It's easier to treat if you get help early.
How can I treat anxiety?
Anxiety can be treated in a variety of ways. One common treatment option is cognitive behavioral therapy (CBT), which helps provide people with tools to cope with anxiety when it occurs.
Then there's the medication route—stuff like antidepressants and sedatives. They mess around with your brain chemistry, helping to keep anxiety from going into overdrive.
But if you're leaning towards a more natural approach, there are plenty of lifestyle tweaks that can make a real difference.
Maybe switch up your workout routine, upgrade your sleep game, or give your diet a little makeover. Feeling a bit adventurous? Dive into things like aromatherapy or meditation. Whatever life throws your way, there's a human-friendly way to take the edge off anxiety.
6 Simple Ways to Calm Anxiety
Here are 6 easy strategies to help yourself when feeling anxious:
Keep Moving Exercising isn't just for your body; it does wonders for your mind too. A study in 2021 showed that active people have about 60% less chance of getting anxious than those who are less active. Exercise helps distract you from worries, boosts happy brain chemicals like serotonin and endocannabinoids, and improves focus and willpower. Whether you prefer high-energy activities like running or something calmer like yoga, moving your body is great for easing anxiety.
Say No to Alcohol While a drink might seem to help you relax at first, alcohol can actually make anxiety worse over time. Research has linked anxiety with alcohol use, showing that cutting back on drinking can help lessen anxiety. Alcohol messes with your brain's balance, leading to more anxiety, especially as you sober up.
Quit Smoking Reaching for a cigarette when stressed might feel like a quick fix, but it can increase anxiety over time. Studies have found that smoking and anxiety are closely linked, and quitting smoking can significantly reduce anxiety levels. If you're thinking about quitting, try finding safe substitutes for cigarettes and create a supportive environment for a smoke-free life.
Cut Down on Caffeine If you're dealing with chronic anxiety, caffeine might be making things worse. It can cause nervousness and exacerbate anxiety disorders. Reducing or eliminating caffeine can improve anxiety symptoms for many people. If you decide to cut back, try to do it gradually to avoid withdrawal symptoms and replace caffeinated drinks with water to stay hydrated.
Sleep Well Good sleep is crucial for mental health. Despite many adults not getting enough sleep, aiming for 7 or more hours a night is important. Improve your sleep by sticking to a regular bedtime, avoiding screens in bed, and keeping your room dark and cool. Writing down worries before bed can also help clear your mind for a good night's rest.
Meditate and Practice Mindfulness Meditation and mindfulness bring your focus to the present, helping you deal with thoughts and feelings without judgment. This can reduce stress and anxiety and is a key part of cognitive-behavioral therapy (CBT) techniques.
How to meditate
There are 9 popular types of meditation:
mindfulness meditation
spiritual meditation
focused meditation
movement meditation
mantra meditation
transcendental meditation
progressive relaxation
loving-kindness meditation
visualization meditation
Mindfulness meditation is generally the most popular form. To mindfully meditate, you can close your eyes, breathe deeply, and pay attention to your thoughts as they pass through your mind.
You don’t judge or become involved with them. Instead, you simply observe them and take note of any patterns.
When to Seek Professional Help for Anxiety
Stress and anxiety are a normal part of everyday life. But if you’re having symptoms of anxiety that are so severe that they are seriously damaging your ability to lead a normal life, it could be time to seek out professional help.
Speak to your GP about the difficulties you’ve been experiencing. They can contextualise your symptoms, offer a diagnosis and outline treatment options. Talking therapy is an effective means of treating mental health conditions like anxiety disorders, helping you to better understanding the underlying causes of your stress and how to cope with symptoms.
You could also reach out for Anxiety treatment
at Caritas Behavioral Health Services LLC. Our leading provider of care for people with mental health conditions like anxiety and other conditions.