Anxiety disorders are the most common mental health concern in the United States.
Anxiety is on the rise nowadays, with 40 million adults affected by it alone in America according to the National Alliance of Mental Health.
Anxiety disorder quiz
Stress is a natural part of life. But if you or someone you know is feeling more nervous or unsettled than normal, it’s time to take it seriously. And take care of you. There are a variety of sites that offer free online screenings to assist in determining how anxiety is impacting you, a quiz like the one offered by Mental Health America can be a great starting point.
Societal and cultural changes over the past decade are believed to be one of the leading causes of increased anxiety. However, the cause for anxiety differs from person to person. Most people are anxious due to personal reasons or due to what is happening with them or around them.
Symptoms of anxiety might include an increased heart rate, changes in breathing patterns, sweaty palms, feeling fearful or engaging in obsessive thinking, as well as restlessness or panic attacks. It’s important to note though that it can take many forms. Often, it takes professional support to help identify, understand and manage it properly so you should never hesitate to reach out for help.
If you can relate to some of those feelings this article will give you tools that may help you to recognize and manage your anxiety in the moment, giving you an opportunity to regain control and feel calm again:
Breathe Through It
Mastering your breathing can be a strong tool to combat moments of anxiety when you start to feel them creeping up. You might have noticed that sometimes feelings of anxiety can include a shortening of breath. In some cases, a simple shift in your mindset to focus on your breathing can help you. Breathe in through your nose, concentrate on your lungs filling and expanding, then slowly exhale; this sends a signal to your mind that it’s okay to relax.
Acknowledge Your Anxiety
Anxiety is a feeling that is created in your brain, and problematic anxiety occurs when your brain essentially tricks you in to feeling excessively worried or scared of something. If you’re anxious, try to accept that this is a feeling that is in your body and mind right now and try to be at peace with it. Try to accept that anxiety is a normal occurrence that everyone has to face at some point in life. Being aware of how this works can sometimes be more helpful than trying to fight it or run from it. Instead, it may help you to acknowledge and accept that anxiety is something you are feeling in this particular moment.
Question Those ‘Worst Case Scenario’ Thoughts
It can be easy for your thoughts to jump ahead of your reality, and often in anxious situations we start to imagine scenarios that are extremely negative. Sit down and try to analyze your thoughts and try to focus on the present; often times we overthink about the future and get anxious over something that may possibly never happen.
So it can be useful to interrupt those thoughts with a series of questions. For example, keep questions like ‘am I being realistic?’ or ‘if this happens, what would be so bad about that?’ at the ready. Sometimes just giving yourself the time to think through the worst-case scenario can help you to recognize how unlikely it is to occur and can assist in warding off feelings of anxiety.
Be in the Here and Now
Focus on your senses: What can you hear? What colors can you see? Going through this process can interrupt mind battling thoughts of what might happen, and bring you back to what is happening, and to what you’re experiencing right now. Again, it is a simple but powerful tool when facing the kind of anxiety that can feed off the unhelpful ‘what if’ thoughts that can escalate when you’re experiencing anxiety.
Socialize
Having a sense of belonging can significantly reduce your anxiety, but this largely depends on what is causing you to get anxious. Going out with friends or joining a support group can be a good option. But, make sure to spend time with people that help reduce your anxiety and not give it a push. If crowds and large parties send warning signals blaring, find ways to socialize in smaller, more intimate settings. Isolation often contributes to anxiety, so be sure to connect with those who love and support you.
Seek out a Fit Lifestyle
Make sure to stay active as it greatly helps reduce stress and anxiety. Doctors recommend exercising daily for at least for 30 minutes. Exercising balances hormones and also releases neurotransmitters called endorphins.
Endorphins have been found to reduce pain and make one feel calm. This can help reduce stress, however one should make this a regular thing. You can start slow and then gradually start to put more pressure on your body.
Get Enough Sleep
Sleep and anxiety seem to have a link. Doctors recommend getting at least 7-8 hours of sleep daily as a lack of sleep is believed to increase anxiety. This sleep should be uninterrupted and at proper hours. It is better to sleep at night than to sleep during the day.
In order to maintain a healthy sleep schedule, it is recommended to stop using electronics 20 -30 minutes prior to sleep and to use any method that helps you relax. This includes using scented candles or showering before bed. Avoid alcohol and caffeine before bed.
What’s next to treat anxiety?
Anxiety is difficult, and these tips are designed to help you in manage these situations. However, if you find you are already grappling with anxiety, it’s important to know that there are many professionals who can help you.
If you’re still struggling to manage your anxiety with these tips then you’ll need to find professionals in your area that can help you treat your anxiety naturally. There are many drug free approaches to mental health. Your aim should be to solve your issues rather than mask them.
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