Anxiety is unsettling. But it's just our minds and bodies' misguided attempt to keep us safe from real or imagined threats. For instance, stress or anxiety can sometimes be motivational. It may feel like a good push, preparing you for a big meeting or avoiding a potentially harmful situation. So, occasionally, feeling concerned, uneasy, or afraid is normal. We all experience it at some point. But living with anxiety is much more than feeling concerned about your exam or getting upset when things don't go as planned.
When anxiety goes from being adaptive to unhealthy, it can make your everyday life and relationships difficult.
It's important to know when anxiety shifts from being a helpful signal to a constant weight so you can deal with it and get back in charge of your life.
When Anxiety Becomes a Problem
When a gentle nudge turns into a shove, making it difficult to focus and concentrate, messing with your mood and relationships, or keeping you up at night, this is when anxiety becomes an issue. You may be worrying about everything, feeling jittery and tense, or dealing with aches and pains without a clear cause. It's like there is no way to turn your internal alarm off.
Common Signs of Anxiety
Do you feel persistent dread and the urge to escape anything that might trigger worry or fear? Maybe you struggle with physical discomfort, such as fatigue or muscle tension. Anxiety can manifest through a complex mix of emotional, physical, and behavioural symptoms. Your anxiety can range from disrupted sleep and difficulty concentrating at work to panic attacks in most unpredictable situations. Anxiety affects your thoughts, feelings, and ability to manage everyday activities.
The first thing you can do to lower your anxiety is to become aware of these signs:
Physical signs of anxiety:
You feel constantly fatigued
You suffer from pain and discomfort (including stomach pains, chest or back pains, muscle tension, or headaches)
You often feel nauseous or dizzy
You struggle with excessive sweating
You have problems with sleeping
You experience a rapid heartbeat
You may occasionally struggle with fast and shallow breathing
You sometimes feel limb numbness
Emotive and cognitive signs:
You are constantly agitated and restless
You are preoccupied with ruminations
You fear mistakes and failure
You have difficulty with concentration and attention
You find it hard to manage persistent worry and fear
You are tortured by an overwhelming sense of impending doom
You dread going out because you worry about fainting in public places or losing one's sanity
Behavioural signs:
You tend to avoid anything that can trigger anxiety
You have an unhealthy relationship with food and eating
You turn to alcohol or substances to cope
You feel unable to rest and relax
You struggle with nervous habits (nervous chatter, biting your lip, or biting your nails)
You find it difficult to say "no."
You're a perfectionist
You withdraw from social interactions
You seek validation from others
Anxiety Management Tools for Coping
Fortunately, anxiety is something you can challenge and overcome. Here are 8 helpful tools for managing anxiety:
Mindfulness: Mindfulness is about being completely immersed in the present moment. Mindful presence can help interrupt the loop of anxious thoughts. By focusing on the here and now, you can reduce rumination that often causes you to feel uneasy and disturbed.
Breathing exercises: Shortness of breath during a panic or anxiety episode can cause weakness, a dry mouth, arm numbness, chest discomfort, etc. Exhaling too much reduces blood carbon dioxide, creating panic attack symptoms. Deep breathing techniques such as deep diaphragmatic breathing or the 4-7-8 method boosts oxygen flow in your body, helping you relax, balance, and relieve pain.
Keep a journal: Journaling helps record and monitor your negative thoughts and ruminations. It might also help you see trends in events or thought patterns that create worry. Furthermore, research suggests journaling might help decrease stress, boost mood, and process emotions.
Meditation and yoga: Meditation fosters awareness and a quiet mind, while yoga helps integrate physical postures and breath control to ease anxiety, so both exercises can help manage tension and stress.
Gratitude: Regularly expressing gratitude can promote positive thinking and improve your mood. Studies show that counting your blessings daily (you can do it every morning or before bed) can significantly reduce stress and anxiety and boost your sense of well-being and life satisfaction.
Exercise: Researchers have found that regular exercise can lower stress, anxiety, and depression by increasing the brain's "happy chemicals," or natural stress relievers. These chemicals make you feel calm, relaxed, and happy. Additionally, physical activity can distract you from negative thoughts and help you focus on other things instead (your breathing, nature around you, etc.), making you less anxious.
Food and eating: Research shows that nutrition significantly impacts the brain. Prioritize healthy and anxiety-reducing foods such as a Mediterranean diet rich in fruits, vegetables, seafood, olive oil, nuts, herbs, and whole grains. Also, consider adding herbs and spices to your diet, as some can reduce inflammation, influence neurotransmitter functions, and reduce anxiety. For example, saffron has been studied for its potential antidepressant properties. At the same time, turmeric contains curcumin and has anti-inflammatory properties that might help reduce stress and anxiety. Similarly, lavender, mint, and chamomile are known for their calming, sedative effects. In addition, these plants have a soothing scent that can be used in aromatherapy to reduce stress and promote relaxation.
Nature: Spending just 30 minutes a day in nature can make a big difference. Immerse yourself in a garden or park to connect with your environment and ground yourself. For example, walking barefoot outside allows you to connect with and absorb the earth's energy and mindfully immerse yourself in the moment.
How Counseling Can Help
Talking to someone who understands and can provide guidance will transform your experience with anxiety. Counselling for anxiety offers a safe setting to address symptoms, explore potential root causes of your stress, and develop helpful coping strategies.
Approaches to counselling, such as cognitive behavioural therapy (CBT), have proven beneficial psychotherapy modalities for treating anxiety. CBT can educate you to recognize and modify negative thought patterns that generate stress, allowing you to regain control of your life.
Beyond providing instant relief, it teaches long-term anxiety management methods, setting the framework for long-term resilience and emotional well-being.
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