What Is Anxiety & How to Manage It?
In this blog post, I’ve gathered some powerful tips and strategies that I have found through countless research that have seemed to help me. Below you’ll find sections such as the definition and symptoms of anxiety, daily habits to reduce anxiety, mindfulness and relaxation techniques, the role of diet and exercise, and more. I genuinely hope you find something here that helps.
Understanding Anxiety
What is anxiety?
I’m sure you yourself have asked this question or even looked it up. It’s honestly a question I’ve asked quite a bit.
- Anxiety is simply intense and excessive worry or fear. It can be consuming and overwhelming, making it extremely hard to deal with a lot of times.
My personal experience with anxiety may be different from yours. But some things I personally experience are things such as feeling almost as if I’m suffocated or like my chest is getting tight or feels kind of heavy. This usually happens when my thoughts overwhelm me, and it seems like my brain is racing and won’t stop. Anxiety for me is also feeling like I can’t focus or live life without the fear that I’m forgetting something. Or that I shouldn’t be happy because something may happen, or I forgot to worry about something that I should be working on.
Everyone has a different experience with anxiety. My experience is one out of many. Actually, there are about 6.8 million adults that are also dealing with anxiety. Yet only 43.2% are receiving treatment and that’s just adults. Anxiety also affects 31.9% of adolescents between 13 and 18 years old.
Below I have listed several common symptoms of generalized anxiety disorder. Keep in mind this list isn’t exhaustive.
- Trouble concentrating or making decisions.
- Feeling irritable, tense, or restless
- Experiencing nausea or abdominal distress
- Having a sense of impending danger or doom
- Trouble sleeping
How does anxiety affect the brain?
The link between anxiety and brain function is a system in our brains that controls the body’s rapid and involuntary responses to danger or threat. This system is referred to as the sympathetic nervous system. In attempts to fight off whatever is making us anxious, our brain releases hormones such as adrenaline and cortisol. This increases the body’s alertness, heart rate, reflexes, respiratory, and blood flow to the muscles. This reaction is commonly known as “fight or flight”. Once this feeling is gone, the parasympathetic system kicks in and slows our heart rate and respiration in attempts to relax. However, an anxious brain may struggle to relax and continue to produce stress hormones until it’s overwhelmed.
Daily Habits to Reduce Anxiety
How does having a routine reduce anxiety?
Having a routine has a couple of benefits when it comes to dealing with anxiety. A routine can bring a sense of structure and predictability in our lives. This can be beneficial because it provides a sense of stability and control. Knowing what to expect and having a set schedule can help reduce feelings of uncertainty and overwhelm. Additionally, a routine can create a sense of accomplishment and productivity, which can boost self-confidence and overall well-being.
- It’s important to remember that everyone’s routine will be different, so finding what works best for you is key.
Why is sleep important?
Sleep has several benefits and can make more of a difference than you realize. Below I have listed 5 ways your sleep can make a difference in managing your anxiety.
- Improves Emotional Regulation: Sleep helps process emotions. Better sleep means you’re more likely to handle stress without feeling overwhelmed.
- Enhances Brain Function: Sleep is crucial for cognitive processes. It aids in memory, decision-making, and concentration, which can be affected by anxiety.
- Increases Resilience: Regular sleep can make you more resilient to daily stressors, potentially reducing anxiety triggers.
- Promotes Mental Health: Chronic sleep issues are linked to mental health disorders. Adequate sleep can prevent the worsening of anxiety.
- Helps with Physical Health: Good sleep also supports physical health, which is closely connected to mental well-being.
Why Journal?
Journaling has many benefits when it comes to dealing with anxiety. It can help to declutter your mind, track your triggers, and identify patterns in your thoughts and behaviors. It can also provide a safe space to express yourself without judgment.
- If you’re unsure where to start, no worries. Just take a look at some of my starter journal prompts in this blog post. You’ll find several journaling prompts picked out specifically for dealing with anxiety and living in the present moment.
Mindfulness & Relaxation Techniques
Can deep breathing exercises help anxiety?
When it comes to deep breathing exercises for anxiety, one technique you can try is called “4-7-8 breathing.” It involves inhaling for a count of 4, holding your breath for a count of 7, and exhaling for a count of 8.
- Deep breathing exercises like the 4-7-8 technique can help with anxiety by activating your body’s relaxation response (the parasympathetic system). When we’re anxious, our breathing tends to become shallow and rapid. Deep breathing exercises help slow down your breathing, increase oxygen glow, and promote a sense of calmness and relaxation. It can also help shift your focus away from anxious thoughts and bring you into the present moment.
What is progressive muscle relaxation?
Progressive muscle relaxation is a great technique for anxiety. It involves tensing and then relaxing different muscle groups in your body to release tension and promote relaxation. You can start by tensing a muscle group, like your fists, for a few seconds, and then slowly release the tension while focusing on the sensation of relaxation. You can work your way through different muscle groups, like your arms, shoulders, and legs. It’s a wonderful way to bring awareness to your body and let go of stress.
How can guided imagery and meditation apps help?
Using guided imagery or meditation apps can be really helpful for managing anxiety. These apps often provide guided audio sessions that help you relax, focus, and reduce anxiety. They can take you on a mental journey, guiding you through calming visualizations. Many of these apps have peaceful music, breathing exercises, and mindfulness techniques. I personally love the app “liminal”. I recently bought a meta quest 2 after my overly tech savvy mom decided to get the meta quest 3. I came across a lot of games that are neat but liminal wasn’t a game.
The app loaded up on my headset and I found myself literally in a lobby with a menu in front of me. The menu had several different emotions listed as options such as Energy, Calm, Focus, Awe, etc. I clicked on Calm and was floating through the clouds with guided audio. The lady on the audio did do breathing techniques like I stated above; however, the VR system is immersive allowing you to see the sky and clouds all around you as well as different birds and hear these things as well. This allows the guided audio to point out different things around you and guide you into a mindful experience.
- I couldn’t really explain this in a way that truly does its justice so if you happen to have a VR headset at home, check out the link below and download it for free and try it out. I truly think it’ll be worth your time; it has helped me out tremendously.
There are many apps out there for you to explore and try besides the “liminal” app. I encourage you to use them when you can. It’s simply like having an extra hand.
The Role of Diet and Exercise
What are foods that reduce anxiety?
When it comes to managing anxiety, there are a few foods that may help. Some people find that foods rich in omega-3 fatty acids, like salmon and chia seeds, can help reduce anxiety. Other foods high in antioxidants like berries.
- Salmon and chia seeds are rich in omega-3 fatty acids which can help reduce inflammation in the body, which may contribute to anxiety.
- Leafy greens (such as spinach and kale) are packed with magnesium, which has been linked to lower levels of anxiety.
- Whole grains (like brown rice and quinoa) contain nutrients like B vitamins and fiber, which can support brain health and stabilize mood.
- Berries are high in antioxidants, which can help protect the body and brain from stress and anxiety.
What impact does caffeine and sugar have on anxiety?
- Caffeine: It’s a stimulant that can increase heart rate and make you feel more alert. However, for some people, high doses of caffeine can lead to jitters, restlessness, and even increased anxiety. It’s a good idea to monitor your caffeine intake and see how it affects you personally.
- Sugar: Consuming too much sugar can cause fluctuations in blood sugar levels, which can lead to mood swings and energy crashes. These fluctuations can contribute to feelings of anxiety and irritability. It’s important to maintain a balanced diet and limit your intake of sugary foods and drinks.
Does exercise really help anxiety?
Exercise is a great natural anxiety relief. When you exercise, your body releases endorphins, which are feel-good chemicals that can boost your mood and help reduce anxiety. It also helps to reduce stress hormones like cortisol and adrenaline. Plus, exercise can distract your mind from anxious thoughts and provide a sense of accomplishment. So, whether it’s going for a run, getting active can be a great way to relieve anxiety naturally.
When to Seek Professional Help
How do you know when to get help dealing with anxiety?
Recognizing when anxiety becomes too much to handle can be challenging, but there are some signs to look out for. If your anxiety starts interfering with your daily life, such as affecting your relationships, work, or overall well-being, it may be a sign that it’s becoming overwhelming. Other signs can include experiencing frequent panic attacks, persistent worry or fear, difficulty sleeping, physical symptoms like headaches or stomach aches, and feeling constantly on edge. If you’re feeling like your anxiety is too much to handle, it’s important to reach out for support from a mental health professional who can provide guidance and help you develop coping strategies. Remember, you don’t have to face it alone.
What are the types of therapy?
There are various types of therapy that can be helpful for managing anxiety. Two common ones are Cognitive Behavioral Therapy (CBT) and talk therapy.
- Cognitive Behavioral Therapy (CBT): This type of therapy focuses on identifying and changing negative thought patterns and behaviors that contribute to anxiety. It helps you develop coping skills and strategies to challenge and reframe anxious thoughts.
- Talk Therapy: Also known as psychotherapy or counseling, talk therapy involves talking with a trained therapist to explore and address the underlying causes of anxiety. It provides a supportive and non-judgmental space to express your feelings, gain insights, and develop healthier ways of coping.
How do I find the right therapist?
Finding the right therapist or support group can be a personal process. Here I’ve listed a few steps you could take.
- Research: Look for therapists or support groups in your area that specialize in the type of support you’re seeking, such as anxiety or mental health. You can search online directories, ask for recommendations from friends or healthcare professionals, or check with your insurance provider for covered options.
- Consider Compatibility: It’s important to find a therapist or support group that you feel comfortable with and can trust. Take into account factors like their approach, experience, and any specific preferences you have, such as gender or cultural background.
- Initial Consultation: Many therapists offer an initial consultation or phone call to discuss your needs and see if it’s a good fit. Use this opportunity to ask questions, share your concerns, and get a sense of their approach and expertise.
- Ask for Recommendations: Reach out to friends, family, or online communities for recommendations. Hearing about others’ positive experiences can help guide your decision.
- Trust your Gut: Ultimately, trust your instincts. If you feel a connection and sense of trust with a therapist or support group, it’s more likely to be a good fit.
Remember, finding the right therapist or support group may take time, but it’s worth the effort to find the support that works best for you.
Tools and Resources for Managing Anxiety
Are there any apps or online resources that help in dealing with anxiety?
There are quite a few apps and online resources that can help out with anxiety. I’ve listed a few apps that may help:
- Headspace: This popular meditation app offers guided mindfulness exercises to help reduce stress and anxiety.
- Calm: Similar to Headspace, Calm provides guided meditations, sleep stories, and relaxation exercises to promote calmness and reduce anxiety.
- Sanvello: Formerly known as Pacifica, Sanvello offers tools for managing stress, anxiety, and depression, including mood tracking, guided meditations, and cognitive-behavioral therapy (CBT) techniques.
- Moodpath: This app helps track your mood and provides insights into your emotional well-being. It also offers personalized recommendations and exercises to improve your mental health.
- Wysa: Wysa is an AI-powered chatbot that provides emotional support and helps with anxiety management through conversation and evidence-based techniques.
- Anxiety and Depression Association of America (ADAA): ADAA’s website provides resources, articles, and self-help tools for understanding and managing anxiety.
- National Institute of Mental Health (NIMH): NIMH offers information and resources on various mental health conditions, including anxiety disorders.
What are some books or podcast that help with anxiety?
I’ve listed below a several books and podcast as well:
Books:
- “The Anxiety and Phobia Workbook” by Edmund J. Bourne
- “Dare: The New Way to End Anxiety and Stop Panic Attacks” by Barry McDonagh
- “The Happiness Trap: How to Stop Struggling and Start Living” by Russ Harris
- “The Mindful Way Through Anxiety: Break Free from Chronic Worry and Reclaim your Life” by Susan M. Orsillo and Lizabeth Roemer
- “My age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind” by Scott Stossel
Podcast:
- “The Anxiety Coaches Podcast” hosted by Gina Ryan
- “The Calm Collective” hosted by Cassandra Eldridge
- “The anxiety Slayer” hosted by Shann Vander Leek and Ananga Sivyer
- “The Hardcore Self Help Podcast” hosted by Dr. Robert Duff
- “The Savvy Psychologist’s Quick and Dirty Tips for Better Mental Health” hosted by Dr. Ellen Hendriksen
Long story short, remember that it’s okay to feel anxious, and you’re not alone in this. Small steps, patience, and self-compassion can lead to big changes over time. Keep exploring what works for you, reach out for support when needed, and be kind to yourself along the way. Take care, and until next time, breathe deep and take it one day at a time.