Worry or anxiety?

Occasional bouts of anxiousness is a natural component of human life that serves an evolutionary purpose in helping us prepare for real danger or threats. However, for some individuals, anxious thoughts or feelings do not subside, interfering with their ability to accomplish simple tasks and enjoy life in general.

Anxiety disorders (i.e., general anxiety disorder (GAD), social anxiety disorder, or panic disorder) can cause a variety of symptoms that may occur in everyday life and with no apparent reason. These symptoms can greatly impact a person’s life and can be unhealthy. In these cases, this anxiety may need to be addressed in partnership with a professional.

How anxiety can affect?

These symptoms show how anxiety can affect us:

Sense of impending danger without a discernable cause

Feeling nervous or helpless

Trembling

Perspiration

Breathlessness

Hyperfocus on a panic trigger

Constant and/or irrational worry

How to fight anxiety disorders: 9 strategies to manage your anxious feelings

The following strategies to manage anxiety may be used by anyone, whether they’re for anxiety disorders, or simply dealing with a stressful situation. If you do find that you are dealing with an overwhelming amount of stress and worry, however, the final strategy (seeking the help of a mental health professional) may be the best place to start.

1. Stay active

Physical activity can be a good way to reduce anxiety and stress and stay healthy. Staying active does not necessarily mean hitting the gym; it can be any kind of enjoyable exercise done on most days of the week. Take a walk outside, do a yoga routine in your living room, or sign up for a dance class. There is a connection between being active and improved mental health, and exercise is a proven stress-reliever in addition to providing other physical benefits. Exercise does not have to be unenjoyable. Try a new activity, like bowling or ballroom dancing, that is fun and raises your heart rate at the same time. Hiking through nature or beautiful spaces are alternative forms of exercise that can calm the nerves and produce a lingering effect of relaxation.

2. Relaxation techniques/breathing exercises

Research has suggested that relaxation techniques (including mindfulness, progressive muscle relaxation, breathing exercises, and visualization) can actively help to reduce stress and promote overall relaxation.Mindfulness is a body-mind technique that was founded in Buddhist meditation traditions. Similar to other relaxation techniques (such as yoga, breathing exercises, or visualization), mindfulness meditation is designed to bring your mind into the moment. Practicing mindfulness has demonstrated a significant positive effect on stress and is often used in conjunction with cognitive behavioral therapy.

3. Eat healthy and balanced meals

Eating a whole-foods and balanced diet can help improve your health and your mood. Research studies have shown that a poor diet can adversely affect your mood and increase symptoms of anxiety. For example, there have been some links found between eating foods like fish, vegetables, fruits, and whole grains, and reduced anxiety symptoms. In some studies, magnesium deficiency has been shown to increase symptoms of anxiety. Therefore, eating magnesium-rich foods like leafy greens, nuts, and seeds may help.

4. Stay social

Psychology experts have long acknowledged the importance of having a solid, reliable support system for the maintenance of mental health and general well-being. Whether your support system is comprised of a spouse, loved ones, or close friends, this social reinforcement can help you to achieve health goals and build resilience against setbacks. Support groups can be a fantastic way to find people who know what you’re going though which may help you become more comfortable in social situations. .5. Avoid harmful self-medication

Many people who have mental health disorders will use substances to help cope with the associated symptoms that can often be difficult to manage. However, despite the apparent immediate effects of these substances (i.e., alcohol, cigarettes, or illicit drugs) to soothe anxiety, self-medicating can make anxiety worse. Concomitantly, substance use is typically associated with other negative impacts on health. If you currently believe you may have a substance use problem, you can reach out to your healthcare provider, or find a support group to help.

6. Keep a journal

Journaling can be an excellent way to manage anxious feelings. You can gain greater insight into potential triggers by capturing your thoughts on paper (or on a digital platform). If you can identify triggers, you may even choose to discuss them with a licensed therapist to determine a course of action. Just the action of writing can be therapeutic.

7. Identify what you need in this moment

When you are in the midst of overwhelming anxiety, you may find you are unable to reach the place of calm to try out mindfulness or find the energy to exercise. In these moments, forcing yourself to do something that does not serve you in that moment can be unhelpful. Instead, pay attention to what was happening before you were flooded with anxious feelings. You can come up with a plan ahead of time and determine which action may help in those moments. With this plan in motion, you can gain greater control over negative emotions.

8. Practice healthy sleep hygiene

Getting proper sleep (for most adults this will look like 7-9 hours of uninterrupted slumber), can be beneficial to mental health. However, one of the symptoms of anxiety is sleep issues, so effective sleep may not be the easiest to accomplish. In this case, consider the following to get better sleep:

Avoid looking at close screens (like a tablet or phone) at least two hours before bed.

Use your bedroom for sleeping and sex only; train your body not to think of it as a place to hang out or do other activities.

If you have trouble sleeping even after incorporating better bedtime habits, you may want to seek assistance from a sleep specialist. Your primary care provider can refer you to one.

9. Talk to a therapist

If your anxiety becomes overwhelming or begins to interfere with daily activities, it may be time to seek help from a mental health professional. While spending time with friends and family members can be helpful, a solid treatment plan may be the best option. Online therapy with a mental health professional For those managing anxiety, the idea of making appointments and going to a physical office may add to the emotional load. An individual may avoid reaching out for help because of this added stress. Online therapy is an increasingly popular choice for getting mental health care due to its availability and convenience. By using an online mental healthcare platform like BetterHelp, you can meet with a licensed therapist from the comfort of your own home or office. Further, any homework or follow-ups can be done through video chat, text, or online chat room, making it a convenient choice for those managing symptoms of anxiety.