Dealing with Anxiety
John* cannot sleep. Between his stressful job and failing marriage, it feels as if his life is falling apart.
Madison cannot focus in class. Her thoughts spiral when she begins to think about her upcoming exams.
Henry is in the middle of a panic attack while driving on the highway through Minneapolis. He has to pull over and call a friend who can calm him down.
Renee consistently fights the urge to run away whenever she’s in a crowded room. From a gym to her daughter’s brownie troop meetings, she often has to make herself stay in the room.
They all suffer from anxiety, your body’s natural response to stress. Anxiety feels different for everyone, but there are a few common reactions.
What Is Anxiety?
According to the American Psychological Society, anxiety is “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. It is a future-oriented, long-acting response broadly focused on a diffuse threat, whereas fear is an appropriate, present-oriented, and short-lived response to a clearly identifiable and specific threat.”
The APA defines it as different from fear, though they are often used in similar ways. Anxiety is usually a fear or worry about what might happen in the future. While everyone experiences anxiety at some point, it becomes a concern when it’s persistent, intense, and keeps you from living your life.
Common types of anxiety disorders include:
Generalized Anxiety Disorder (GAD): Excessive worry about various aspects of life
Panic Disorder: Sudden episodes of intense fear or panic
Social Anxiety Disorder: Fear of social situations or being judged
Phobias: Intense fear of specific objects, activities, or situations
Signs and Symptoms of Anxiety
According to the Mayo Clinic, there are many common symptoms of anxiety. They include:
Feeling nervous, restless or tense
Having a sense of impending danger, panic or doom
Having an increased heart rate
Breathing rapidly (hyperventilation)
Sweating
Trembling
Feeling weak or tired
Trouble concentrating or thinking about anything other than the present worry
Having trouble sleeping
Experiencing gastrointestinal (GI) problems
Having difficulty controlling worry
Having the urge to avoid things that trigger anxiety
The Science Behind Anxiety
Anxiety stems from the brain’s fight-or-flight response, which is designed to protect us from danger. In people with anxiety, this response may activate even when there’s no real threat, leading to heightened alertness and fear. Factors like genetics, past experiences, and environmental stressors can all contribute to anxiety.
Tips for Managing Anxiety
If anxiety is a part of your life, there are ways to regain control. According to the Anxiety & Depression Society of America, here are some strategies for managing your symptoms.
Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
Get enough sleep. When stressed, your body needs additional sleep and rest.
Exercise daily to help you feel good and maintain your health. Check out the ADAA’s fitness tips.
Take deep breaths. Inhale and exhale slowly.
Count to 10 slowly. Repeat, and count to 20 if necessary.
Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
Welcome humor. A good laugh goes a long way.
Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
Contact Me: I am a trained therapist who can help you through this. We’ll work together to find a plan that works for you.
Self-Compassion Is Key
It’s easy to be hard on yourself when anxiety takes hold. Remember, it’s not your fault. You’re not “failing” when those signs of anxiety creep up. You’re simply navigating something many people experience. Celebrate small victories, like taking a step toward seeking help or trying a new coping technique.
When to Reach Out for Help
If anxiety is interfering with your ability to enjoy life, it’s time to reach out. I will work with you to identify your particular triggers, develop coping mechanisms, and build up your resilience. Seeking help is a sign of strength, not weakness.
Anxiety is a challenge, but it doesn’t have to define your life. By understanding it and taking proactive steps, you can create a path toward peace.
If you or someone you know is struggling with anxiety, there is help available. You do not have to deal with this alone. If you’d like support managing anxiety, please contact me. My practice specializes in helping people learn to deal with their anxiety and build a fulfilling life. You are not alone. We can do this together.
*All names have been changed.
