It’s healthy to have anxiety sometimes. Everyday stress could be related to a problem at work, a relationship, with a sibling, a wife or husband, or making an important decision. Mild ruminating and intrusive thoughts are typical throughout the day. Most people experiencing anxiety believe there is something rooted in it. As you read this article, you will understand the signs and symptoms of stress. This type of anxiety is beneficial because it helps us face difficult situations or events in our world. When you start developing energy/worries, you fall into mild to moderate anxiety.
However, when you go through tension, anxious thoughts, and physical changes like increased blood pressure, sweating, shaking, or shortness of breath. You feel like you’re thinking about everything too much, interfering with your personal, work, and interpersonal issues with that particular person in your life. Your fears and worries start to gain momentum, so this type of anxiety may begin causing irrational thoughts and behaviors. Anxiety makes it challenging to get through an hour by being preoccupied with intrusive thoughts. You may also avoid certain situations out of worry. Fear also has repeated episodes of intense tension and anxiety.
There are some examples of anxiety disorders, like social anxiety disorder, generalized anxiety disorder, phobias, separation anxiety disorder, and specific anxiety disorder.
Signs and Symptoms of Anxiety
Anxiety may vary from person to person. Some common signs and symptoms of anxiety include:
· Feeling nervous, restless, or tense.
· Sense of danger and fear
· Increased heart rate.
· Fast breathing
· Sweating.
· Trembling.
· Feeling weak or tired.
· Trouble concentrating
· Difficulty in controlling worry
· Become irritable, tearful, or clingy
· Wake in the night
· Start wetting the bed
· Have bad dreams
· Angry outburst
· Negative thoughts, keep thinking that bad things are going to happen
How Can you Manage Anxiety without Medication?
There are some options other than medication: Talk to your primary doctor and explain what your thoughts and feelings are.
Talk therapy (Counseling)
Talk therapy or counseling can be an essential part of treatment for anxiety, and the causes of it stem from it. A good therapist can help you cope with feelings, problem-solve, and change behavior patterns that may contribute to your symptoms. A counselor or therapist can help you gain some tools, techniques, and skills to reduce and manage your anxiety.
Some talking therapies that can help are:
- Cognitive behavioral (teaches you to adjust your thoughts and actions)
- Interpersonal (shows you how to communicate better)
- Problem-solving (gives you skills to manage your symptoms)
Exercise
Exercise is the best mood-booster that’s good for your body and mind. Exercise can increase your self-esteem and confidence and can improve your anxiety. And it’s considered a treatment for mild to moderate anxiety symptoms.
"Even a brisk walk can jump-start the endorphins," which are chemicals in your brain that help you feel good.
Irwin says.
High energy and frequent exercise are best. Exercise at least 3–5 times a week.
Relaxation Techniques
Yoga, meditation, and breathing exercises can ease your anxiety. Meditating for 2–5 minutes during the day can lighten up your anxiety and your mood. Try any of these simple strategies:
- Focus on your breath
- Make a picture in your mind
- Repeat a simple word, like "love" or "happiness."
Check Your Diet
Choose protein with some “good” fats to feel more satisfied and calmer. Eat half a plate of fruits and vegetables. Limit or avoid sugar, caffeine, and alcohol. Anxiety can even increase cravings for carbs. Comfort food can throw your eating habits out of balance.
Get Support
When you have strong relationships that help you feel better. Go and talk to your family and friends, and let them know what you’re going through so, that they can help you. You can also join a support group, where you'll meet people who are going through some of the same things you are.
Take Some Steps on Your Own
Get Organized: "Less clutter in your physical surroundings, email inbox, and to-do bucket will help your mind be more at ease," Braslow says.
Don’t try to do everything at once. Divide the work for a whole day.
Make new goals: Make realistic plans in your daily routine that can make it happen. If there is something you’ve always wanted to do or a place you want to go. Make a plan for them. Create a step-by-step plan.
Do something meaningful: Look for something that gives you a sense of purpose and that you find it interesting. Get involved in an activity that feels important to you. It may be an athletic, political, spiritual, or social cause where you can volunteer.
Be creative: Direct your focus to something interesting. Rediscover your hobbies and strengths. If you have a long-lost talent or interest, dive back into it. Try poetry, music, photography, or design.
Read a good book: Research shows that reading books on spirituality or psychology may boost your mood. It is a way to relax.
Stay in the present: As best you can, try not to be in your head with self-judgment during activities. You may not be able to turn off the self-judgment, but you can notice it and gently bring yourself back to the present. Research shows that people with higher self-compassion also have higher self-worth or self-confidence.
Try to keep a regular sleep schedule: Make a schedule for sleep. Don’t try to make plans at night when you’re groggy. Try to meet your needs for rest.
Schedule pleasant activities or events: Go on vacation with family or friends, and don’t wait for your free time. Free yourself from your busy schedule for some outings. Also, practicing gratitude takes time to notice what went well today, not just what went wrong. Consider keeping a gratitude journal.
For more information, contact Chris at 408-915-1321 or email at apathtorecovery.cp@gmail.com
Chris Packham, LAADC, MSW, M-RAS, MATC, CCDS
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