Anxiety

Anxiety

What is anxiety?

Anxiety is intense feelings of being afraid, nervous, tense or worried that are too strong for the situation, go on too long and get in the way of normal life. Being afraid is normal for survival in situations of real danger but sometimes the feelings are transferred to situations that are not actually dangerous. The same is true about worry. Worrying can be helpful when it is important to be prepared and consider possible things that could go wrong. But worrying about many things all the time is unhelpful and distressing. All anxiety problems involve being overly afraid or worried. When fear and worry are not necessary, are too strong and interfere with life it is a problem and important to get help. 

What are anxiety disorders?

There are several different types of anxiety disorders. The type of anxiety is related to what the fears and worries are about and how they are handled. For example, separation anxiety is extreme worry that something bad will happen if the child is separated from the parent (e.g., school). Generalized anxiety is having extreme and constant worries about a lot of different things. Social anxiety is extreme fear of being humiliated in social situations. Phobias are unrealistic and extreme fears of situations or things (e.g., snakes, flying). Panic is the fear of dying or having a heart attack because of physical feelings of anxiety.

When to get help for anxiety

Since everyone feels scared, anxious or worried sometimes, it is important to pay attention when the feelings, thoughts and behaviors are very intense, go on too long and get in the way of being able to do what you normally do. The main way that people handle anxiety is by avoiding “facing up” to fears and worries. This coping approach works very well in the moment because it lowers the anxious feelings right away (e.g., staying home, not going into social situations). The problem is that avoiding never solves the problem of unrealistic or too intense fears and worries. Avoidance can become a problem in itself. Avoiding things you are afraid of gets in the way of normal life like going to school and having friends. Other times, avoidance can be risky or harmful. For example, a teenager may drink or take drugs to avoid or lessen anxious feelings. Sometimes, even engaging in risky behavior or self-harming behavior can be a form of avoiding “facing up” to fears and worries. Get help right away if... 

• You are doing things on purpose to hurt yourself 

• You are drinking and taking drugs to block out negative feelings

Tips to help you cope with your feelings of anxiety

Here are some simple steps you can take to help manage your anxiety:

• Stop and breath

When anxiety flares, take a time out and think about what it is that is making you so nervous. Anxiety is typically experienced as worrying about a future or past event. For example, you may be worried that something bad is going to happen in the future. Perhaps you continually feel upset over an event that has already occurred. Regardless of what you are worried about, a big part of the problem is that you are not being mindful of the present moment. The next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Simply stopping and breathing can help restore a sense of personal balance and bring you back to the present moment. However, if you have the time, try taking this activity a little further and experiment with a breathing exercise and mantra.

Practice this simple breathing technique:

• Begin by getting into a comfortable seated position.

• Close your eyes and inhale slowly through your nose. Follow this inhalation with a deep exhalation.

• Continue to breathe deeply and fully, in and out of your nose. Allow your breath to be a guide to the present.

• Use the mantra, “Be Present” as you breathe. With each breath in, think to yourself “be” and with each breath out, focus on the word “present.”

Breathing exercises are powerful relaxation techniques that can help ease your body and mind of anxiety while turning your attention towards the present.

• Figure out what's bothering you

The physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid heartbeat, are usually more apparent than understanding just what is making you anxious. However, in order to get to the root of your anxiety, you need to figure out what’s bothering you. To get to the bottom of your anxiety, put some time aside to exploring your thoughts and feelings.

Writing in a journal can be a great way to get in touch with your sources of anxiety. If anxious feelings seem to be keeping you up at night, try keeping a journal or notepad next to your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings.

• Focus on what you can change

Many times anxiety stems from fearing things that haven’t even happened and may never occur. For example, even though everything is okay, you may still worry about potential issues, such as failing your classes, becoming ill, or the safety of your loved ones.

Life can be unpredictable and no matter how hard you try, you can’t always control what happens. However, you can decide how you are going to deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and focusing on gratitude.

Replace your fears by changing your attitude about them. For example, stop fearing to fail your classes and instead focus on how grateful you are to be able to be in school. Come to school determined to do your best. Instead of fearing your loved one's safety, spend time with them, or express your appreciation of them. With a little practice, you can learn to dump your anxiety and pick up a more positive outlook.

At times, your anxiety may actually be caused by a real circumstance in your life. Perhaps you’re in a situation where it is realistic to be worried about failing your classes due to missing assignments or poor test scores.

When anxiety is identified as being caused by a current problem, then taking action may be the answer to reducing your anxiety. For example, you may need to talk to your teacher about turning in missing assignments and spend more time studying for tests.

• Focus on something less anxiety-provoking

At times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety.

 You may want to reach out to others, do some work around your home, or engage in an enjoyable activity or hobby. Here are a few ideas of things you can do to thwart off anxiety:

• Do some chores or organizing around the house.

• Engage in a creative activity, such as drawing, painting, or writing.

• Go for a ​walk or engage in some other form of physical exercise.

• Listen to music.

• Pray or meditate.

• Read a good book or watch a funny movie.

Most people are familiar with experiencing some anxiety from time-to-time. However, chronic anxiety can be a sign of a diagnosable anxiety disorder.

When anxiety affects one’s relationships, school or work performance, and other areas of life, there is potential that these anxious feelings are actually an indication of mental health illness.

If you are experiencing anxiety and panic symptoms, talk with your doctor or other professionals who treat panic disorder. They will be able to address any concerns you have, provide information on diagnosis, and discuss your treatment options.

Sources: Trails to Wellness 

    VeryWell Mind