How To Tackle Anxiety And Kick It To The Curb

Anxiety-related illnesses are on the rise. Every day, physicians are inundated with patients who report having some sort of anxiety symptom or problem. Most experience a short-term form of anxiety that goes away after a stressful or traumatic situation (for example, an exam). For others, however, anxiety persists and causes long-term effects. Anxiety can happen to anyone at any time. Unlike many other health issues, there is no single cause. Anxiety is complex, unique to each person, and for the most part, invisible to others. Here is what it is like to have anxiety along with a list of strategies to help sufferers and their loved ones cope with the condition.

What Anxiety Is Like

Anxiety is often linked to depression, so although anxiety sufferers feel anxious about a situation, they may also feel like they are unable to overcome it. Living with anxiety is exhausting because anxiety attacks can happen at any time, regardless of what is going on. Anxiety is not just in someone’s head as it often manifests in physical symptoms that can even mimic fatal illnesses. For example, some with anxiety experience a panic attack, which can vary in length and intensity. Panic attacks can be brief and intense or last for an extended period of time. Some common symptoms of anxiety are: depression, dizziness, fainting, heart palpitations, an inability to stay still, lethargy, loss of appetite, loss of sleep, nausea, nervous twitches, racing thoughts, sweating, shaking, stuttering, and suicidal thoughts.

A Constant Battle

For those who live with anxiety, every day can feel like a battle. The constant struggle can wear them down emotionally, mentally, and physically. When certain people experience anxiety during an exceptionally hard day, they may take it out on themselves, thinking they are weak. However, the truth is that those who suffer from anxiety are strong. They get up and go out even when their anxiety makes them feel everyone is watching them. They drive their cars even though they are terrified that the next drunk driver speeding down the road will kill them. They go to class even when they are afraid they will be called on to say something. And they love their children and their partners even though they are afraid of losing them.

Take Medication

One way to treat anxiety is to take medication. Although it is common for doctors to prescribe medication for anxiety, it does not always work the first time. Some need to try several medications before they find one that works. It is important to be under close medical supervision during this time because some medications can cause side effects and even make some feel more anxious or suicidal. To find the medication that is right, it is helpful to be open with the doctor about how well a medication is working. If a medication is not working as expected, the doctor can prescribe an alternative solution.

Try Therapy

Talking to a professional therapist is another strategy that can help sufferers cope with anxiety. A therapist can interact with those who are struggling with anxiety and help them work through some of the challenges they are experiencing. The practitioner will be able to help identify some of the situations that trigger their anxiety attacks and develop coping mechanisms that can be used during an episode. Obviously, an anxiety attack does not have a schedule and access to support is not always readily available. This is why it is important to use the time in therapy to develop coping strategies which can be employed independently.

Use Relaxation Techniques

Relaxation techniques, such as yoga, deep breathing, and meditation, can help when experiencing an attack. These techniques can help reduce anxiety levels when feeling stressed or experiencing symptoms. They can also be used on an everyday basis to reduce overall stress, which may lead to fewer anxiety attacks over time. When these relaxation techniques are utilized frequently, they become familiar, which makes them easier to use during an attack. Over time, those with anxiety get better at identifying the symptoms and can take action sooner and reduce the severity and length of the attacks.

Eat A Clean Diet

There is a lot of discussion these days about eating clean. This means reducing or completely eliminating foods that are high in processed sugars and salts and caffeine. These 'dirty foods' have been found to trigger or exacerbate feelings of anxiety in addition to having other effects on the body and mind. For this reason, eating a clean diet that is full of fresh, minimally-produced, and unprocessed foods can be helpful for people with anxiety. These foods remove toxins from the body while improving overall well-being. Drinking water instead of soda also has this effect. By focusing on eating organic, whole, and unprocessed food, it is possible to get the nutrients that are essential for a healthy body and mind.

Work Out

Exercise is an effective way to improve overall body health and regulate stress. Research on physical exercise shows that it has many benefits. In addition to improving cardiovascular health and increasing endurance, exercise has many positive effects on the mind. With regular exercise, the body releases hormones and chemicals into the bloodstream that makes a person feel happy. For this reason, engaging in daily exercises (for example, going for a walk or riding a bike) can reduce stress from anxiety and, therefore, reduce the frequency and severity of anxiety attacks. People with anxiety can incorporate exercise into their daily routine by choosing an activity they love to do and mixing it up from time to time to add variety.

Read Self-Help Books

Another common strategy to cope with anxiety symptoms is to read self-help books. These books can identify strategies used to alleviate symptoms and provide coping techniques. However, it is important to do more than just read the books. For self-help books to be effective, the advice and lessons contained in the books need to be put into action in everyday lives. Self-help books are not a substitute for seeing a doctor who can ensure that people with anxiety receive a proper diagnosis and are offered treatments that are best suited to the type of anxiety they have.

Use Crisis Clinics And Hotlines

Crisis clinics and hotlines can be lifelines for many anxiety sufferers experiencing an attack and are often the first way to get help. Hotlines can help people who feel their pain and suffering will never end, make it through another day. They can also help sufferers calm down and breathe deeply while talking to them about what is happening. The employees of crisis clinics and hotlines are trained to help people through a crisis and connect them to the help they need. For this reason, they can even make arrangements to provide emergency assistance to those who are considering committing suicide

Be Kind

For those who do not have anxiety themselves but know a friend or family member who does, it is important to be kind. People with anxiety are often critical of themselves and are afraid of things that could go wrong. For this reason, it is helpful to be kind to people with anxiety who look like they are having a bad day. Although it may not seem like much, kindness can make a huge difference in the life of someone who is struggling with anxiety. After all, a little bit of kindness can go a long way for just about anyone. Kindness can help ease anxiety in a stressful situation and, most importantly, reassure sufferers they are not alone with their thoughts and feelings.

Acknowledge And Accept

Anxiety is common and experienced by many at some point in life. For this reason, it is important to avoid judging people who struggle with anxiety. People who suffer from anxiety are often afraid to disclose the condition and about being judged by others and perceived as weak. For this reason, it is important to acknowledge and accept anxiety. By acknowledging it and accepting that someone is dealing with it, the stigma associated with anxiety can be greatly diminished. Acknowledging the presence of anxiety as a legitimate condition can also reduce its power so sufferers can take the next step toward recovery and make it easier to talk to others about their condition.

Reach Out

Whether it is a friend, coworker, or a mere acquaintance who has anxiety, reaching out is a tremendous help. People who have anxiety are often afraid to ask for help because they do not want others to know about their situation or think they are weak or incapable. This is especially true for men who are often told to suppress their emotions and stop complaining because 'men do not have problems like this.' Some may avoid offering help even when they can tell that someone could benefit because they are afraid of saying or doing the wrong thing. It is important to consider that kindness and the act of reaching out can help immensely.

Get Help

When suffering from anxiety, it is important to get help. This can take the form of seeing a doctor, going to the emergency room, talking about feelings or even just crying. However, it is also critical for caregivers to get help as well. While helping others get through a rough time, support workers often forget to take care of themselves. This can make it more difficult for them to give their loved ones with anxiety the support they need.

Find Support

It is hard to conquer anxiety in isolation. For this reason, it can be useful to help people with anxiety find a support group they can join. These could be groups that meet informally to have coffee and chat, or they could be groups that meet with a health care professional in a hospital to discuss what it is like to have a specific anxiety condition. One of the biggest problems is the feeling of isolation and that no one else has the same challenges. Support groups help anxious people feel less alone by uniting them with others who are suffering from similar forms of the condition. A support network of people who have 'been there, done that' can help others with anxiety feel 'normal' and give them the strength to cope with their illness.