Anxiety affects approximately 18% of American adults annually. It encompasses feelings of nervousness, tension, fear, and worry. This guide will explore the complexity of anxiety, including its causes, symptoms, and strategies for management.
Understanding Anxiety
The Basics of Anxiety
Anxiety is the body’s natural response to stress. It can be triggered by a specific event or situation, such as a job interview (acute anxiety), or it can be a persistent, ongoing worry that doesn’t go away even when the stressor is gone (chronic anxiety). With anxiety, fear is out of proportion to the circumstance which is different than stress. Anxiety’s origin is internal. People experiencing anxiety may have trouble identifying why they feel anxious.
For those with chronic anxiety, symptoms such as muscle tension, difficulty concentrating, and sleep disturbances must persist for at least six months and significantly interfere with daily activities for a diagnosis of generalized anxiety disorder (GAD) to be considered. With GAD, symptoms include excessive worry about multiple topics and feelings of being on edge as well as the symptoms above.
The Physical and Emotional Impact of Anxiety
Symptoms can be extensive and vary greatly, affecting several systems in the body including immune, digestive, cardiovascular, and reproductive systems. This can increase the risk of developing other mental health issues, such as anxiety disorder or depression. Other physical symptoms can include trembling, dizziness, weakness, fatigue, shortness of breath, excessive perspiration, feeling cold or over heated, rapid heartbeat or breathing, and chest pains.
Mental and emotional symptoms of anxiety can show up as nervousness, irritability, a sense of danger or doom, and trouble concentrating. Avoidance is a common reaction to anxiety.
Research has also linked chronic anxiety with negative impacts on lifestyle habits that can lead to chronic disease. Negative moods can lead to unhealthy coping behaviors like overeating, smoking, and sedentary behaviors like excessive tv watching or sleeping.
Risk Factors for Anxiety
There are several characteristics that can put someone at greater risk for anxiety. They include shyness, women, limited economic resources, divorced, or widowed, a stressful life event, a family history of mental illness, and some physical conditions such as thyroid and heart arrhythmias.
Personal Experience with Anxiety
I remember a few years ago, becoming anxious lying face down on a table with acupuncture needles in my back and feeling like I couldn’t move or breathe. The fear was disproportionate to my circumstances. Luckily, I used a mantra and a breathing technique that I learned through my yoga teacher training to get my heart rate and breathing under control. When I focused on those things, my mind was able to slow down too. The breath control helped to activate my parasympathetic nervous system or the “rest and digest” part of the nervous system.
Managing Anxiety: Strategies and Treatment
Helpful Strategies for Managing Anxiety
Mood Monitoring
Keeping a mood diary can be a helpful way to track what situations or activities increase anxiety and what helps alleviate it. For example, writing down your mood before, during, and after you exercise can help you see if this activity is a mood boosting activity. You can do this with sleep or stress management to see how your behavior choices affect your mood. Once you realize which activities increase your mood, you can work on creating more opportunities in your life to do these activities.
Goal Setting
Establishing small, achievable goals is important to not overwhelm you. Goals help to give you structure and move forward with plans instead of getting stuck in avoidance. When you align your personal values with your goals, you increase the chances of you following through. For example, instead of thinking of exercise as a punishment, you see it as a way to set a good example for your kids by being physically active.
Social Support
Anxiety can lead to isolating behaviors. Surround yourself with like-minded people who can provide support and encouragement.
Bring Awareness to Negative Thoughts
Negative thinking is common among people who have anxiety, and it can be influenced by your mood. Your brain will find ways to support old thought patterns and beliefs, so you have to challenge them! Once you can recognize your old, negative thought loops, you can debunk or disrupt them by engaging in helpful thinking. Find evidence to support the opposite of your negative thoughts. And focus on what you can control in your life. For instance, you may say to yourself that you are lazy because you can’t stick to an exercise program for an hour each day. Challenge that thought by asking what you can do to get your body moving throughout the day. Maybe you can dance for 15 minutes each night before you make dinner.
Lifestyle Adjustments for Managing Anxiety
Making lifestyle changes is often recommended to help manage anxiety. This includes regular exercise, a balanced diet, adequate sleep, and mindfulness practices. For example, I found that having a regular routine of exercise and meditation on most mornings has significantly improved my anxious energy.
Exercise
Physical activity is known to decrease anxiety. It helps release endorphins, which improve your mood, improve sleep, improve brain function, and reduce stress.
Nutrition
A diet low in caffeine, added fat, and sugar but rich in vegetables, fruits, and fish can help reduce anxiety symptoms. Drinking alcohol can exacerbate anxiety so it is best to avoid it.
Sleep
Poor sleep can exacerbate anxiety. Sleep disruption or insomnia affects levels of neurotransmitters and stress hormones which impair thinking and emotional regulation. Establishing a bedtime routine and minimizing stimulants like caffeine can promote better sleep hygiene. Also, you can use relaxation techniques such as gentle stretching, meditation, and light reading to prepare your mind and body for sleep.
Mindfulness and Relaxation Techniques
Mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) have been shown to effectively reduce anxiety symptoms. Techniques such as deep breathing, visualization, and progressive muscle relaxation can also help manage acute anxiety episodes. Practicing these techniques several times a week or even daily will help you have the tools to better handle when anxiety comes on. You will also become more self-aware to help figure out what you need in the moment and how you are feeling.
Also, be mindful of excessive news watching or consistently reading news articles that can be a trigger for feelings of doom and danger.
Cognitive Behavioral Therapy and Medication
For those whose anxiety is pervasive and significantly impacts life, professional treatment such as cognitive behavioral therapy (CBT) or medication may be necessary. CBT helps individuals reframe negative thought patterns that contribute to anxiety, while medication can help manage the physiological symptoms.
Conclusion: Embracing Support and Professional Help
Dealing with anxiety is a journey that often requires a combination of self-help strategies and professional support. It’s important to remember that if self-management strategies don’t fully control your anxiety, reaching out to a healthcare provider is a crucial next step. There are tests to measure a person’s anxiety to help determine if they are at risk for depression and anxiety disorder which can indicate a need for a referral to a healthcare provider for further evaluation. Remember, you’re not alone in this—support groups and therapists can offer invaluable help.
Through personal experience, I’ve learned that managing anxiety is not about eliminating it completely but learning how to control it so that it doesn’t control you. Whether it’s through setting small, achievable goals, adjusting your lifestyle, or seeking professional help, the path to managing anxiety is a personal one that often requires patience, persistence, and the right support system.
Much love & health,
Carrie
Resources:
Lewis, K. (2021, January) National institute of Health. “NIMH Expert Dr. Krystal Lewis Discusses Managing Stress & Anxiety. NIH. https://www.nimh.nih.gov/news/media/2021/nimh-expert-dr-krystal-lewis-discusses-managing-stress-anxiety
“Anxiety Disorders.” NIH. https://www.nimh.nih.gov/health/topics/anxiety-disorders
Saeed, S. (2010, April 15). “Exercise, yoga, and meditation for depressive and anxiety disorders.” NLM. https://pubmed.ncbi.nlm.nih.gov/20387774/
Several years ago, I felt stuck in my own life and had no idea how to get out of the rut I was experiencing. These yogic practices helped me so much to get back in tune with my own wants, needs, desires, and dreams that I had let take a back seat while I took care of others. I created this program because I don’t want anyone else to feel like I did. This is an opportunity to use yogic tools like asana (yoga sequences), meditation, pranayama (breathing techniques), and journaling to:
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