Are you someone who experiences anxiety or knows someone who does? You’re not alone. Anxiety is a common condition that affects many people worldwide, and it can manifest in different ways, from physical symptoms to cognitive and behavioral symptoms.
In this article, we’ll be exploring the various types of anxiety disorders, their symptoms, and practical strategies to help manage anxiety. We’ll also be discussing some interactive ways to overcome anxiety, such as maintaining a diary, planning, reducing caffeine intake, eating a balanced diet, meditating, addressing negative thoughts, and using the rubber band trick.
So, are you ready to dive in and learn some helpful tips to manage anxiety? Let’s get started!
Common Anxiety Disorders
According to the National Institute of Mental Health, common anxiety disorders include:
- General anxiety disorder (GAD): GAD is a general, persistent feeling of anxiety.
- Panic disorder: Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5) defines a panic attack as “an abrupt surge of intense fear or intense discomfort that reaches a peak within minutes.”
- Social anxiety disorder (SAD): National Institute of Mental Health defines Social anxiety disorder as an intense, persistent fear of being watched and judged by others. This fear can affect work and other daily activities.
- Phobia-related disorders involve persistent, irrational, and exaggerated fear of a specific thing: These include agoraphobia, acrophobia, or claustrophobia.
Anxiety disorders are a common mental health issue that can affect anyone, regardless of age, gender, or background. While anxiety can be a normal response to stress or uncertainty, it becomes a disorder when it persists and interferes with daily life.
Causes of Anxiety Disorders
- Genetics. You are more likely to develop an anxiety disorder if someone in your family already has one.
- Environmental factors. Someone who suffers from child abuse or an overly critical parent may trigger anxiety.
- Life events. Life events that most people experience, such as traveling, relationship problems, and the loss of loved ones, may trigger anxiety.
- Specific phobias. People with specific phobias fear objects or situations such as fear of losing someone (Thanatophobia) or fear of sharp objects (Aichmophobia).
Symptoms of anxiety
Anxiety is a complex and often overwhelming condition that can affect individuals in various ways. Understanding the various symptoms of anxiety is essential in identifying and managing the condition.
Anxiety can manifest itself in various ways, producing a multitude of symptoms that may impact an individual’s physical, cognitive, and behavioral aspects.
Physical symptoms
Anxiety can physically manifest itself in a number of ways. Your body may react with excessive sweating, trembling or shaking, and muscle tension. You may feel your heart racing or pounding, or have difficulty catching your breath.
Cognitive symptoms
Anxiety can affect your thoughts and perceptions. You may worry excessively that others are judging you, making it difficult to concentrate on the tasks at hand. You may feel like you need to escape from certain situations or experiences, and have feelings of hopelessness or a sense that things will always end badly.
Behavioral symptoms
Anxiety can also have an impact on your behavior. You may find yourself avoiding things or situations that trigger your anxiety, seeking reassurance from others, or engaging in distracting behaviors such as fidgeting with keys or other objects.
Tips to Improve Your Mental Well-being
Know your Triggers
Understanding your anxiety triggers that lead to the experience of anxiety plays an important role in dealing with anxiety. People or situations often trigger negative thoughts. Identifying these thoughts and writing them down will increase your awareness of anxiety triggers.
Maintain a Diary
It can be very helpful to maintain a diary in which you can keep a track of how often you encounter situations that cause you anxiety. You can also write down your thoughts, feelings, and actions you experience in those situations. Each time you experience significant anxiety, record the date and time, situation, and a rating of your anxiety from 0 to 10.
Planning
Plan your day and then stick to your plan. Plan for the most critical tasks of the day. Planning helps you prepare mentally for what’s coming next. Keep reviewing your plans as to what works and what doesn’t. Planning gives you confidence as you become more confident you will feel less anxious.
Reduce Caffeine Intake
Caffeine won’t cause you anxiety but it can make your anxiety symptoms worse. Caffeine triggers the release of adrenalin which gives you energy but at the same time, too much caffeine consumption can cause caffeine-induced anxiety disorder.
Balanced Diet
Eating a balanced diet, drinking enough water, and limiting alcohol and caffeine help in reducing anxiety. Adding foods naturally rich in zinc, magnesium, Omega-3 fatty acids, vitamin B complex, and vitamin D can help relieve anxiety.
Meditation
Meditating helps you control worry and overthinking. Studies have shown how meditation can improve the symptoms of depression and help with addiction. Mental training studies show brief mindful meditation can increase gray matter volume in the region of the brain which is engaged in awareness and self-regulation.
Looking to start your meditation journey, but feeling lost and unsure where to begin? Fear not! Dive into my guide, “A Beginner’s Guide to Mediation”, and set sail for a serene and successful practice.
Addressing the “What if”
Most of our negative thoughts come from the “what if” question. “What if it doesn’t work?” “What if I am late?”. These kinds of questions have nothing to do with reality, it is your mind making predictions and conclusions about the future. Remember “Murphy’s First Law: Anything that can go wrong will go wrong” just accepting this and being present in the moment will bring relief to your anxiety.
A Quick Hack to Calm Your Mind
The Rubber Band Trick
Wear a rubber band on your wrist. Whenever you see it, stop and notice your thoughts. If you are stuck in negative thinking, put the rubber band on the other wrist or gently pop it on your wrist. This physical action interrupts the flow of negative thought.
Conclusion
Anxiety can be a challenging and debilitating condition, but there are practical tips and tricks that can help individuals overcome it and live a happier life. By implementing these strategies, such as practicing mindfulness, engaging in regular exercise, and seeking professional help when necessary, individuals can reduce their anxiety levels and improve their overall well-being. It’s important to remember that managing anxiety is a process that takes time, patience, and effort, but with dedication and perseverance, it is possible to overcome this condition and live a more fulfilling life.
References:
Arlin Cuncic, MA Foreword by Seth J. Gillihan, PhD. (2017). What Alis You?. Nana K. Twumasi (Ed), The Anxiety Workbook: A 7-Week Plan to Overcome Anxiety, Stop Worrying, and End Panic(pp. 28-78). Berkeley, CA: Althea Press.
© 2023 Tanushree Jain