Understanding Anxiety: Causes, Symptoms, and Coping Strategies
We have all had that feeling- the knot in your stomach, racing heart rate and thoughts, the sense of being totally out of control. Most people have experienced a sense of panic or anxiety but the challenge is when it lingers and you can’t seem to shat the intrusive thoughts, 2nd guessing yourself, and the debilitating suffocating feeling that you have lost control. Let’s chat about what anxiety is, symptoms you should be aware of and healthy ways to manage it.
What is Anxiety? Anxiety is a natural response to stress, but for some people, it can become overwhelming, interfering with daily life. The APA defines it an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. It's that feeling of dread, worry, uneasiness, or apprehension about what's to come. Your mind goes into overdrive about something that hasn’t happened yet and focuses on the fear of that outcome. It's like your mind and body hitting the panic button, even when there's no immediate danger.
Causes of Anxiety Anxiety can occur for many different reasons. You may be predisposed to being an anxious person. Recent life events could be triggering your anxiety. Anxiety can be cause by trauma that occurred as a child or adult. There's no one-size-fits-all answer to what causes anxiety. It's often a combination of factors that can include genetics, brain chemistry, life experiences, and even ongoing stress. Sometimes, a specific event or a major life change can trigger it, like a new job, a relationship issue, or a health concern.
Symptoms of Anxiety It’s important to remember that anxiety happens in simple situations but when it lingers and impacts your day it can become increasingly problematic. Recognizing the symptoms of anxiety is the first step to understanding it better. These can vary from person to person, but some common signs include:
Excessive Worry: Your mind and thoughts are coming a mile a minute.
Restlessness: On edge and can’t sit still
Fatigue: Your body feels tired and you haven’t even done anything.
Difficulty Concentrating: Can’t focus on tasks or important people in your life and can’t remember things.
Muscle Tension: Various parts of your body is tense. You may have a headaches or body aches, and your body can have tremors.
Irritability: Snapping at people
Sleep Issues: Having a restless night, staying up, or can’t stay asleep.
Coping Strategies Let’s get into what can help you manage your anxiety:
Practice Mindfulness: I know it sounds woo-woo but techniques like deep breathing, meditation, and yoga can help you stay present and calm by slowing down your heartrate during your anxiety attack.
Stay Active: Work it out. Regular exercise can significantly reduce anxiety by releasing endorphins, your body's natural stress fighters. So run, kickbox, or get on those weights.
Healthy Lifestyle: Eat well. Fuel your body with good foods. Go to bed! Take a Nap! Turn your phone off (which could be a source of anxiety) or at least turn off your notifications so that you can relax. Avoid excessive caffeine or alcohol, as these can worsen anxiety.
Talk About It: Reach out to (NONTOXIC) friends, family, or a mental health professional. Talking about your feelings and getting them out can make a big difference. Holding things in can make it worse.
Set Realistic Goals: Many times, anxiety is a result of you taking on too any things. Break your tasks down and take on bite sized things. Also, JUST SAY NO. Sometimes you need to say no so that you won’t be overwhelmed.
Limit Stressors: Identify the sources of stress in your life-it could be your job, your friends, your family. Or the stress of realizing that you haven’t set healthy boundaries. Take steps to minimize those stressors when possible.
Seek Professional Help: Call me. Email me. Send a smoke signal or Search online for a therapist that you feel understands, one that you feel you can connect with and can help guide you through managing your anxiety.
You are never alone millions of people deal with anxiety on a daily basis. Ask for help as many times as you need to in order to get the help that is right for you. Support groups or individual therapy can help. With the right support and coping strategies, you can manage anxiety and lead a fulfilling life.
