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Methods to Cope With Anxiety

Dr.Ayushi Bansal 537 Views
Updated: 21 Dec 2023
Published: 22 Nov 2023
Methods to Cope With Anxiety

Are you dealing with anxiety? Do you feel stressed all the time? You are not alone to feel this way. Anxiety can appear in various ways. Sometimes it is little everyday worries while other times it is big anxiety attack. In this blog, we'll explore anxiety – its nature, symptoms, and methods to cope with anxiety. Whether you're a teen, an adult, or a concerned parent, we've got valuable tips to share about anxiety and managing it effectively.

What is Anxiety?

Feeling anxious is sometimes is almost normal because many people face this in everyday life. The main problem comes when you feel this often every day. Then it messes up your life. Anxiety is sudden and strong feelings of fear that or not in your control. This feelings can last for a long time and hinder your regular activity. These issues can start at any point of your age. There are different types of anxiety like general anxiety, social anxiety, specific fears and separation anxiety. Some people deal with more than one anxiety not to forget. Anxiety in seven cases is linked to a medical problem that needs immediate attention. It’s true that anxiety is your body‘s way of reacting to stress, but when it gets super intense, it requires treatment!

Anxiety Symptoms

Look for these anxiety symptoms to confirm you have anxiety disorder or not and if you need treatment:

  • Excessive Worry
  • Restlessness
  • Fatigue
  • Muscle Tension
  • Irritability
  • Sleep Disturbances
  • Difficulty Concentrating
  • Racing Thoughts
  • Avoidance Behavior
  • Nervous Habits
  • Catastrophic Thinking

What Is Anxiety Disorder?

It’s normal to feel anxious when you're moving to a new place, starting a new job, or getting ready for a big test. This might not be fun, but it can push you to work harder and do your best. Regular anxiety is like a visitor as it shows up for a bit and then goes away. It doesn't mess up your daily life.

But with an anxiety disorder, that feeling of fear can be super intense to the point where it gets in your way. In extreme cases, you might be too scared to enter an elevator, cross the street, or leave your home. If you don't get help for it, this anxiety worsens.

Anxiety disorders are most common and can affect anyone. However, the American Psychiatric Association says they diagnose more women than men with anxiety disorder.

What Is An Anxiety Attack?

An anxiety attack, also known as panic attack, is a sudden and intense fear or anxiety. During this, people experience mixed feelings of physical, emotional, and cognitive symptoms. This is more distressing.

Some common symptoms include:

  • Rapid heartbeat or palpitations.
  • Shortness of breath or hyperventilation.
  • Chest pain or discomfort.
  • Trembling or shaking.
  • Feeling dizzy or lightheaded.
  • Sweating excessively.
  • Nausea or stomach discomfort.
  • Feeling disconnected from reality.
  • Fear of losing control or going crazy

Various stressors can trigger anxiety attack but often occurs without an apparent cause. It tends to peak within a few minutes and then gradually subsides.

Can You Test For Anxiety?

Note that there's no particular test to check anxiety. It takes a more in-depth process. First, doctors or healthcare professionals give you a physical checkup. They even run some blood or urine tests to ensure nothing else cause your symptoms. Then, they use different anxiety tests and scales to determine your anxiety. All these processes help them understand the level of anxiety you're experiencing.

Anxiety Treatment

Now, if you get an anxiety diagnosis, some treatments can help you deal with it. Additionally, they make your everyday life more manageable.

Anxiety treatment come in three primary steps:

  • Psychotherapy: This is where you talk to a therapist or psychologist. They teach you techniques like cognitive behavioural therapy, which helps you change your thoughts and reactions. There's also something called exposure response prevention, which is about facing your fears to overcome them.

  • Complementary Health Techniques: These are alternative methods like mindfulness, yoga, and stress management. They can help manage anxiety.

  • Medication: Sometimes, doctors prescribe anti-anxiety or antidepressant drugs. These can help balance your brain chemistry and improve your mood.

There are a few types of medicines you should know. Benzodiazepines can provide quick relief for short-term anxiety, but they come with a risk of dependence. Therefore, one must use them cautiously. Other drugs like escitalopram, fluoxetine, and paroxetine are selective serotonin reuptake inhibitors (SSRIs) are helpful in curing anxiety. Moreover, there are also selective norepinephrine reuptake inhibitors (SNRIs) like duloxetine and venlafaxine, antipsychotics like quetiapine and aripiprazole, and anxiolytics like buspirone. The choice of medication will rely on your specific situation, and your doctor will help you figure out what's best for you.

Prevention of Anxiety Disorder

Preventing anxiety in both children and adults is essential. It's not always clear why anxiety exists in kids and teenagers. Here are some ways to do it:

  • Suicide Prevention: Providing support and resources to help prevent self-harm.
  • Bullying Prevention: Creating a safe and respectful environment to stop bullying.
  • Youth Violence Prevention: Reducing situations that lead to violence among young people.
  • Child Maltreatment Prevention: Protecting children from abuse and neglect.
  • Mental Health Programs: Offering programs to support mental well-being.

As parents you should have open and honest conversations with your kids and make sure they're making healthy choices. If you want to learn more about supporting your child's mental health, you can check out the Centers for Disease Control and Prevention (CDC) resources.

Sometimes, family therapy can be a good idea if children feel anxious because of something happening at home. It helps when they might not find it easy to talk about their feelings.

For Adults: There are several ways for adults to prevent anxiety and its symptoms:

  • Avoidance: Avoiding things that stress you out might help in the short term. But in the long run, getting treatment is better so you can face those stressors without anxiety.
  • Stress Management and Mindfulness: Practicing techniques to manage stress and stay mindful can keep anxiety at bay.
  • Limit Caffeine: Cutting down on caffeine can help ease anxiety symptoms.
  • Support Groups: Talking to others who understand what you're going through can be a great way to share coping strategies and experiences.
  • Talk to Your Doctor: Keep the conversation with your doctor about your medications. Discuss dosages, how well they're working, and any side effects. This ensures you're getting the proper anxiety treatment and helps keep an eye on any possible anxiety-related side effects.

Methods To Cope With Anxiety

Look at these best methods to deal with anxiety issues:

  • Take a Walk: Walking can help relieve stress and anxiety. It works as a natural stress buster. You don’t need fancy gym workout. Just a simple exercise, like walking or jogging, can help a lot. It lowers stress hormones, releases feel-good chemicals in your brain. As a result, it will improve your sleep and boost mood. Whatever you do, make sure to keep it regular.
  • Consider Supplements: Some herbal and natural supplements can help manage stress and anxiety. For instance, lemon balm, omega-3 fatty acids, Ashwagandha, valerian, kava kava, Aloe vera and Amla juice, and B vitamins can work like magic. Don’t forget to consult a doctor if you have a medical condition or are taking other.
  • Connect with Nature: Spending time in nature can reduce worry, anxiety, and stress. Try walking in garden, lawn or open terrace, touch and feel the grass, enjoy sunshine and sunset. This beauty will distract you from problems and make you feel good. Being in nature, or even looking at nature scenes, can reduce negative emotions. It's good for your mental and physical health.
  • Aromatherapy: Odour makes you feel bad and lowers your mood, right? The opposite happens when you smell fragrance. This therapy uses scents from essential oils to improve your mental and emotional health. Some calming scents include lavender, rose, vetiver, and bergamot. You can use essential oils, candles, diffusers, or other products for aromatherapy to help relieve anxiety and stress.
  • Journaling: Jotting down your thoughts can be a great way to handle stress. You can try techniques like "taking out the trash". In this technique, you write down negative thoughts and then replace them with positive ones. You can burn bad memories. You can also keep a gratitude journal or a success journal. Writing can help get rid of anxiety and stress.
  • Listen to Soothing Music: Music has a powerful impact on your emotions. Soothing music can slow your heart rate, lower blood pressure, and distract you from your worries. It's a great stress management tool. Listening to music can help when you're feeling anxious.

Conclusion

Dealing with anxiety is tough, but there are ways to beat it. If you understand what it is, recognize its signs, and try different treatments, anxiety will stay at bay! Thus, you can find your way to a calmer, happier life. Don't hesitate to contact a professional when anxiety gets too much to handle.

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