Anxiety affects millions of individuals worldwide. A common human emotion characterized by feelings of worry, fear, and unease, anxiety is felt when your brain’s amygdala — responsible for detecting threats — activates the fight-or-flight response and releases stress hormones like cortisol. It’s a normal, temporary response to stress that can manifest in a variety of ways. However, it can become problematic when these feelings become excessive and overwhelming to a degree that they interfere with daily life. Knowing how to cope with and manage anxiety, no matter how big or small, is important for everyone’s well being — both mental and physical.
If anxiety isn’t managed properly, there is the risk of worsening mental and physical health with harmful coping habits. In the United States alone, the National Institute of Health reported that approximately 19.1% of adults experienced an anxiety disorder in the past year, with women being twice as likely to be diagnosed due to biological, psychological, and social factors. Understanding anxiety and all its complexities is crucial when it comes to management strategies because each type comes with unique characteristics.
Generalized Anxiety Disorder (GAD): Characterized by chronic and excessive worry about various aspects of daily life such as job, health, schedule, or family, often without a specific cause. This ongoing worry and tension can come with physical symptoms, such as restlessness, feeling on edge or easily fatigued, difficulty concentrating, muscle tension, or problems sleeping.
Panic Disorder: Involves sudden and repeated episodes of intense fear accompanied by physical symptoms like heart palpitations and shortness of breath. Recurring panic attacks that create physical and psychological distress. They can be a direct response to something tangible or seemingly come out of nowhere. Panic attacks may be the result of depression or PTSD.
Social Anxiety Disorder: Marked by overwhelming anxiety and self-consciousness in social situations, leading to avoidance behaviors. Significant discomfort about being embarrassed, humiliated, rejected, or looked down on in social interactions. Extreme fear of public speaking, meeting new people, or being in public.
Specific Phobias: Intense fear of specific objects or situations, such as heights, animals, or flying, so severe it consistently and overwhelmingly disrupts your life.
Agoraphobia: The only phobia to have a distinct diagnosis, it’s the fear of situations where escape might be difficult or unavailable, in the event of panic symptoms. The fear is out of proportion to the actual situation and causes problems in functioning.
Separation Anxiety Disorder: Excessive fear or anxiety about separation from those with whom they are attached. The feeling is beyond what is appropriate for the person’s age. Physical symptoms of distress often develop in childhood, but symptoms can carry through adulthood.
Obsessive-Compulsive Disorder (OCD): Intrusive and unwanted thoughts or images, repetitive behaviors aimed at reducing anxiety. These obsessions and compulsions can significantly interfere with daily life.
Post-Traumatic Stress Disorder (PTSD): A disorder that can develop after witnessing or experiencing a traumatic event, including natural disasters, serious accidents, or personal assaults, which can lead to intrusive thoughts, nightmares, and avoidance behaviors.
Selective Mutism: When a person who is able to speak in some situations is unable to in others, particularly in social situations. Most common with children who typically have normal language skills.
Effective management of anxiety, depending on the type, often involves a combination of techniques, approaches, and lifestyle modifications to reduce intense fear responses by calming an overactive nervous system and interrupting spiraling anxious thoughts. Instead of turning to drugs or alcohol to cope, there are healthy habits we can incorporate into our everyday routine that are proven to minimize stress and reduce anxiety.
Getting the right amount of quality sleep reduces the risk of sleep deprivation which can greatly exacerbate anxiety. Regular physical exercise releases endorphins, which are natural mood boosters. Mind-body practices like yoga or tai chi combine physical movements with mindfulness which contribute to overall improved well-being. Meditation is a great way to encourage a calm awareness and improve emotional regulation. Deep breathing exercises are especially useful when trying to calm down and control your heart rate. Journaling and writing down your feelings can help to better understand triggers and patterns.
Massages and other forms of therapy like aromatherapy and hydrotherapy can have varying calming effects on the mind and body. Progressive Muscle Relaxation is a technique that involves the systematic tensing and relaxing of different muscle groups to reduce physical tension and anxiety. It helps to create awareness between feeling tense and relaxed, and using those sensations to learn how to consciously induce relaxation. Grounding techniques are coping skills used to help a person calm down right in the moment by shifting focus onto the physical environment whether it’s touching something, moving your body, or focusing on your surroundings. Many people find music, theater, and art therapeutic. Going to see a show or visiting a museum can be a very cathartic way to clear your mind and truly be at peace.
A healthy, balanced diet that minimizes sugars and caffeine is a huge plus for mental health. Studies have suggested that high-fiber diets are connected to those with lower levels of anxiety.
Drink plenty of water to improve brain function, which helps reduce anxious feelings and thoughts. Drinking at least five cups of water a day lowers risks of depression and anxiety. Limiting alcohol, which is a depressant, and avoiding substance use minimizes interference with brain function and decreases anxiety.
There are also natural remedies for anxiety that have shown promise in alleviating anxiety symptoms. Keep in mind that while over-the-counter supplements and vitamins can help naturally reduce symptoms of anxiety, they are not necessarily a replacement for medication. If ever in doubt, always seek medical advice from a professional.
Herbal supplements such as chamomile have a soothing and calming effect. Other teas, like green and valerian root, are also known to promote relaxation and reduce anxiety. Lavender and passionflower have anxiolytic properties that can also counteract insomnia. Ashwagandha is an adaptogen that many believe help the body manage stress. Magnesium assists with brain function and mood regulation.
Another way to try and develop healthier thought patterns is through Cognitive Behavioral Therapy which is the intentional restructuring of your thoughts to combat negative and irrational fears. It’s being able to recognize anxious or depressing thinking and rearranging it into a more balanced or positive way of looking at things.
Over time, these practices can rewire your brain, making it easier to manage worry and focus on what’s within your control. While self-help strategies and natural remedies can be beneficial, it’s essential to seek professional assistance when anxiety becomes overwhelming or persistent. Mental health professionals can provide personalized treatment plans, including therapy and, if necessary, medication.
Hickory Recovery Network offers comprehensive mental health services tailored to individual needs. Our team of experienced professionals provides support through various therapeutic modalities, ensuring a holistic approach to anxiety management. If you or a loved one is struggling with anxiety, don’t hesitate to reach out to Hickory Recovery Network for guidance and support at 1-800-604-2117. Happiness is worth fighting for. You are never alone.
