Effective Ways To Cope With Anxiety
For many adults, anxiety is a part of their daily lives. This can lead to someone wondering why and how anxiety occurs. To understand why anxiety occurs, we first need to understand what anxiety is.
Anxiety is the unease, apprehension, or tension from anticipating danger, whether it be internal or external. It can be the emotional reaction that someone has to a threat or a perceived threat that gives a fearful response.
Throughout this article, we will break down what anxiety means and how it affects the body and mind.
Causes of Anxiety
While there is not a singular cause of anxiety, there are certain events and experiences that can lead to anxiety or feeling anxious. One of the most common causes is a traumatic life event, including (but not limited to) the death of a loved one, witnessing an act of violence, or a severe illness to themselves or a loved one.
Anxiety can also occur if someone has a family history of anxiety, depression, or other mental health issues or if someone uses drugs or alcohol in excess. For some, social situations, important events, and decisions can also trigger anxiety.
It’s important to note that the severity and length of anxious feelings can be disproportional to the original stressor or trigger.
Signs and Symptoms
There can be various physical, mental, and emotional signs for those who have anxiety. The perceived or real danger can cause a rush of adrenaline, which triggers anxiety and a fight-or-flight response.
Mental and emotional signs can include:
Feeling tense or overly nervous or having a constant or increased sense of panic, dread, or incoming danger.
Struggles with controlling worrying thoughts or ruminating on a specific topic.
Additional physical signs include:
Increased blood pressure or heart rate, sweating, trembling, or hyperventilating
Feeling restless, constantly having to move or do something, fidgeting, or having trouble sleeping.
Trouble eating due to lack of appetite or overeating, otherwise known as “stress-eating.”
Managing Anxiety
There’s no one correct way to address anxiety. The key is to talk to a trusted healthcare professional to get you on the proper treatment plan. It’s also important to have other ways to help alleviate stress, such as:
Maintain a positive work-life balance.
If you’re working too much or overly stressed about work, it will inevitably bleed into your home and personal life. Try to make sure you’re unplugging when you’re not at work and adversely not letting your home life impact your work. If you’re feeling overwhelmed in one aspect, try to talk to your boss at work or partner at home to help alleviate stress and pressure.
Find ways to rest and relax.
This can include reading a book, journaling, or practicing yoga. Try to give yourself time every day and mentally detox from the day. Practicing yoga or meditation before starting your day can also be beneficial.
Do something you enjoy.
Since anxiety can rob joy, counteract it by intentionally seeking out joy. This can include finding a new hobby, walking or running, cooking a favorite meal, or spending time with friends and family.
Eat a well-balanced diet.
When you eat better, you feel better. A well-balanced diet can help increase energy levels and help boost your immune system. Try to focus on eating things that fuel your body that won’t lead to energy crashes down the road. Talk to your healthcare provider about what a sustainable and healthy diet would be for you. Remember, what is best for you might not be best for someone else.
For additional help, please reach out to get you on the right path with therapy for anxiety.
