Anxiety and Self-Help

Anxiety is a daily struggle for many people. It can present in various forms and is accompanied by a plethora of symptoms. Anxiety can range from mild to severe and it can even lay hidden, unnoticed, unchecked, and undiagnosed for entire lifetimes.

I once believed that anxiety was an increased heart rate, sweaty palms, and an inability to interact with others. While this is true for some, this is not the only form of this widespread condition.

What is Anxiety?

Anxiety, for clarification, is a normal stress response. Although frustrating, it is not always a bad thing. In fact, it is thought that anxiety is most likely one of the reasons that humans have survived (and even thrived) as long as we have. 

Anxiety can make you feel crazy
Photo by Uday Mittal on Unsplash

There are benefits to this type of mental health disorder.

This disorder can alert us to danger, help us prepare for disaster, aid in our attention to detail, and improve our mental state. It can be a blessing during a crisis.

But it is often a curse.

Anxiety disorders are the most common type of mental disorder in the world. It is thought that nearly 30% of the world’s population is afflicted, and that number is constantly on the rise.

Anxiety as a disorder refers to excessive concerns about future events. For a diagnosis to occur, the fear typically needs to be disproportional to the situation and hinder the person’s ability to function normally.

Many of these types of disorders exist, including generalized anxiety disorder, panic disorder, specific phobias, social and separation anxiety.

Types of Anxiety Disorders:

Generalized Anxiety Disorder:

Generalized anxiety is the persistent and often excessive worry that can be accompanied by physical symptoms. This type of disorder often interferes with daily activities and can affect a person’s well-being.

The symptoms of the generalized form of this disorder may include feeling on edge, restlessness, difficulty concentrating, muscle tension, easily fatigued, and problems sleeping. Worries often center on everyday things.

Panic Disorder:

Panic disorders are recurrent bouts of panic (often referred to as panic attacks) that present physical and psychological symptoms. During a panic attack, a person may experience the following symptoms:

  • Panic symptoms:
    • Heart palpitations or increased heart rate
    • Sweating
    • Trembling or shaking
    • Shortness of breath
    • Chest pain
    • Dizziness
    • Numbness or tingling
    • Chills or hot flashes
    • Nausea or abdominal pain
    • A detached feeling
    • Fear of losing control
    • An intense fear of death or the idea that they are dying

Many patients present in emergency rooms during a panic attack because the symptoms they are experiencing mimic a heart attack and can be so severe that they often believe they are dying.

While panic attacks are often triggered by an event or object, they can also occur without an apparent cause and lack any warning signs. Panic attacks commonly accompany other mental health conditions such as depression or PTSD.

Specific Phobias:

A specific phobia is an intense and disproportional fear of a particular object, event, or situation. While patients are usually aware that the fear they are experiencing is irrational and excessive, they cannot overcome it independently.

Social Anxiety:

A woman with social anxiety hides under the covers
Photo by Alexandra Gorn on Unsplash

Probably one of the most well-known mental health disorders in the world today, social anxiety disorders come with significant stress and discomfort about social situations.

Anxiety disorders often leave you overwhelmed by feelings of embarrassment, humiliation, rejection, or judgment while in social situations.

The fear that accompanies this disorder can significantly impact a patient’s life and affect their general well-being.

Separation Anxiety Disorder:

When you think of separation anxiety, chances are you think of infants or young children leaving their mothers for the first time. However, this type of disorder can affect anyone at any age.

A person with separation anxiety will be excessively fearful about being separated from those they feel attached to. This feeling of fear reaches well beyond normal ranges of nervous discomfort. Those afflicted with this condition often present with unacceptable levels of fear for their specific age.

As with many of the disorders listed here, this type may be accompanied by both physical and mental symptoms that impact daily living.

Diagnosis:

Mental health disorders must be diagnosed by a professional. The process of diagnosis begins with your family doctor to rule out a physical cause. From there, you will likely then be referred to a mental health professional who can evaluate and assess symptoms to make an informed diagnosis.

Treatment:

Although there are numerous types of disorders, and an individual can suffer from more than one type at once, most respond to two types of therapy. However, it is important to note that you or your therapist may use more than one approach to find the root cause of the anxiety so that you can address the issue.

Two Common Types of Anxiety Treatments:

Psychotherapy: Also referred to as ‘talk therapy,’ is a form of treatment that entails talking through the issue to find its root cause and uncover a solution. Talk therapy is not a quick fix, and many patients see their therapist for extended periods before the issue is discovered and addressed in a beneficial way.

Medication: Quite often, medication is used in conjunction with therapy to treat anxiety disorders. Drugs can help alleviate and reduce the physical symptoms that accompany anxiety. Pills do not work for everyone, and you may need to try several types of medication before finding one that works for you. The use of drugs to treat anxiety must be overseen by a mental health professional who is trained to prescribe the medication and well-versed in the possible side effects that may accompany its use.

Self-Help for Anxiety:

While concerns about mental health should always be addressed by a professional, there are many things that patients can do to minimize and alleviate symptoms and begin treating their disorders at home.

Stress management, meditation, physical exercise, controlled breathing, and other alternative forms of treatment can help those who suffer from anxiety. Each person is different and not all of these strategies will work for everyone. It is important to seek the help of a professional. Coupled with professional advice, however, the following ideas have proven to be effective additions to treatment plans.

Woman with arms spread is feeling good because she is free from anxiety
Photo by Tony Pham on Unsplash

How To Use Self-Help To Overcome Anxiety:

Living with anxiety is often a daily struggle. Thankfully, there are things that you can do on your own.

*Self-help is not a replacement for professional medical intervention. You should always seek the advice of a professional.

Tips for coping with anxiety:

Talk with someone you trust:

Having someone to talk to that you can trust is an essential tool for overcoming anxiety. A close friend, trusted teacher, or peer counselor can help you to see things from a different perspective and allow you to voice your concerns in a safe and productive environment.

Schedule a time to address your concerns:

Worry can quickly consume your life. Handle stressful thoughts by adding them to your schedule instead of letting them control your life. Setting aside a specified time to consider your worries and address your fears can be very empowering. Pencil in time to think about your stress. This approach can reassure you that you have not forgotten the fear you have and will aid in reminding your that you are making progress. While it might sound counterproductive, setting aside time to focus on your fears can provide you with insight you did not have before. Knowing that you are going to spend time on your concerns later allows you to fully focus on other tasks at this moment.

Focus on your physical health:

Having a healthy mind is difficult when you do not have a healthy body. Many tudies position exercise as an excellent tool for coping with anxiety.

According to Harvard Health, exercise helps to divert attention from the trigger that is causing you stress. It also helps to decrease muscle tension and affects brain chemistry.

A pen and paper may set you free:

Journaling is a highly effective tool for coping with stress and anxiety. Writing in a journal can help reduce symptoms, provide clarity, and increase your well-being in general.

Stay tuned for our “How to Journal series” that teaches you all the ways that journaling can help heal your soul.

Try alternative complementary therapies to help you cope:

There are many alternative therapies for treating anxiety. Yoga, meditation, aromatherapy, massage, reflexology, and herbal treatments can help improve feelings of wellness and alleviate stress. Do your research and talk with your doctor if you are interested in alternative therapies to help you cope.

Seek support:

The items on this list have proven effective for many people, but they are not alternatives to the help and advice of a medical professional. It is vital that you seek help if you are struggling to cope with feelings of depression or anxiety.

While waiting to address your concern with a professional, however, many people find the items in this list effective/ Try out some of these suggestions and find one that works for you.

The path through anxiety can be dark and lonely. Finding things that make you happy, reduce stress, and allow you to function are essential to your success.

Until Next Time…

Stop and breathe.


Disclaimer: I am not a medical professional. The information provided in this article and on this site is for educational purposes only. Speak to your doctor if you are concerned about your mental health. If you are experiencing thoughts of suicide or self-harm, head to your nearest emergency room or contact your local crisis line immediately.   

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