It’s normal to feel anxious from time to time. In fact, it can be quite helpful. Healthy anxiety can serve as a warning of sorts. Our minds and bodies are hard-wired to alert us to situations that require our attention. It may not be fun to feel anxious but it sure can be helpful.
Of course, there are other times when anxiety goes well beyond “normal.” In the U.S., anxiety disorders are the most common mental illness. Coping with such a condition requires you to understand what’s going on. From there, you can find healing solutions.
Anxiety Basics
Experiencing anxiety during times of stress is to be expected. Problems arise when your anxiety is triggered by seemingly everyday scenarios. That’s when it impairs your daily function and impacts your life in a negative way. There are several different types of anxiety disorder, e.g.
Generalized Anxiety Disorder
Obsessive-Compulsive Disorder (OCD)
Panic Disorder
Phobias
Post-traumatic Stress Disorder (PTSD)
Social Anxiety Disorder
Each of these conditions is unique and presents itself in its own way. Even so, there are some common, almost universal symptoms to watch for. For example:
Sweating, trembling, sweating, rapid heart rate, hyperventilation
Restlessness, lack of focus
Fatigue, low energy
Feeling perpetually in danger
Panic attacks
Sleep disturbances
Digestive issues
Uncontrollable worry
Withdrawal, self-isolation, avoiding triggers
If any of this sounds familiar to you, it is essential that you address your anxiety. This may involve some basic self-help steps.
3 Tips To Take Control Over Your Anxiety
1. Challenge Your Thoughts and Your Inner Critic
Anxiety is a very convincing liar. Left unchallenged, it will have you thinking you’re unworthy, unliked, and stuck. But your thoughts are not the same as facts. That voice you hear in your head is not all-knowing. Practice talking back to self-sabotaging patterns and habits.
2. Set Up a Daily Self-Care Regimen
Self-care is grounding. Being grounded is a bulwark against unhealthy anxiety. Translation: Make self-care a daily commitment. This can include steps like:
Making healthy eating choices. Food impacts mood.
Daily activity and exercise. Focus on your body instead of your mind.
Maintain regular sleep patterns. This will be your foundation.
Stay connected with friends and loved ones. Solitude is nice but too much can be dangerous.
Also, you’ll want to develop some relaxation techniques. Examples include meditation, breathing exercises, yoga, and Tai Chi. All of these will come in handy during those times when anxiety strikes and panic is looming.
3. Practice Mindfulness
Guilt and regret exist in the past. Anxiety hides in the future. In the present, however, you can find the clarity you need to manage life’s uncertainty. Meditation is a common method for seeking mindfulness. But you have the option to find your own path to such self-awareness. Some suggestions:
Create a daily habit of gratitude
Enjoy mindfulness in motion via dance, exercise, and more
Help others — as often as possible
Schedule regular breaks from your phone and other devices
Keep a journal
Be as present as possible while performing household chores
Getting the Help You Deserve
Roughly 18 percent of American adults struggle with anxiety. More than half of them are women. Regardless of sex, the vast majority of people with anxiety do not seek help. By breaking that trend, you put yourself in the best position to learn and recover.
Working with a skilled therapist is a giant step toward controlling your anxiety. Your weekly sessions will serve as a safe space in which you can explore and evolve. It really helps to have an experienced guide. Let’s connect for a free consultation. We can talk about the possibilities and get you on the healing path.