Coping with Overwhelming Anxiety
Have you ever wondered how to cope with overwhelming anxiety? The dictionary defines anxiety as an emotion that is characterized by feelings of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. Here are nine ways you can cope with overwhelming anxiety.
What does crippling anxiety feel like?
Anxiety can be brought on by things we are looking forward to such as starting a new school, getting married, or becoming a parent, or by things that we are fearing or dreading such as conflict with a spouse, loss of a loved one, illness, work-related stress, or finances. Anxiety that stems from negative experiences such as a difficult childhood could bring on anxious feelings.
What are the physical symptoms of anxiety?
Physical symptoms of anxiety include:
Increased blood pressure
Sweating
Muscle tension
Headaches
Trouble breathing
Heart racing
Trouble falling or staying asleep
What are the emotional/mental symptoms of anxiety?
Mental and emotional symptoms of anxiety include:
Difficulty focusing
Racing thoughts
Irrational fears
Becoming easily irritated
Excessive worry
Panic attacks
9 Coping Strategies for Anxiety
1. Identify your triggers.
Examples of common triggers are caffeine, clutter, self-neglect, lack of sleep, stress, finances, conflict, social gatherings, work environments, or feelings of inadequacy. Other triggers may be things like reminders of past hurts or flashbacks of previous traumas.
2. Practice deep breathing exercises.
It seems crazy but simply practicing deep breathing exercises can regulate our nervous system and allow our bodies to relax. Try placing your hand on your belly and breathing deeply for a count of 4 and then slowly releasing that breath. Did that help you relax? Try doing that for 2 or 3 minutes a day.
3. Eat a well-balanced and nutritious diet.
A healthy immune system and cell repair are supported by a balanced diet. It gives you the extra energy you need to deal with stress and anxiety.
4. Prioritize regular, quality sleep.
A lack of sleep can cause the body to react as if it is already in distress, releasing more of the stress hormone, cortisol.
5. Go for a walk or other exercise to stay active.
Activity not only shifts your brain’s focus off of anxiety, but it also reduces muscle tension which can contribute to anxious feelings. Not only this but exercising pumps up your endorphins, the feel-good chemical in your brain.
6. Challenge negative thoughts.
Sometimes we have a pattern of negative thinking that is automatic and unwanted. When something comes up, we can often think of the worst-case scenario. I like to challenge my clients to put their thoughts on trial and examine the evidence. Studies suggest that at least 80% of the things we worry about never happen.
7. Participate in positive distractions.
Engaging in any healthy activity that diverts your attention from upsetting and challenging circumstances is considered a positive distraction.
8. Practice self-compassion.
People get a certain level of comfort when they are more accepting and compassionate of their anxiety and other emotions. In fact, those who practice self-compassion and acceptance report feeling happier and less unhappy overall. Many claim to feel closer to others and to have come to the realization that we are all struggling through life at the same time.
In summary, one of the key steps to better managing anxiety is learning to be more tolerant and sympathetic toward oneself.
9. Practice mindfulness and meditation
Regular mindfulness practice can reduce activity in the amygdala which is central to switching on your stress response. This reduction in activity effectively reduces the level of stress the body and brain are in.
I have two common mindfulness activities that I often prescribe to my clients. The first one is going for a walk in nature, with no distractions such as a phone, and just noticing the sights and feelings in the present (i.e., the feel of the ground as you walk, the feel of the air in your lungs, or the sight of the trees/grass…). The second one (which may be my favorite) is taking a Hershey’s kiss and allowing it to just melt on your tongue while you notice the textures, tastes, smells, and emotions that come up. This one leaves me with warm feelings every time I think of it!
How do I know if my anxiety needs help?
While some anxiety is normal and even anticipated as we deal with life's stressors, those who have an anxiety disorder experience persistent fear and concern that can make it difficult for them to go about their everyday lives.
These are indicators that you might benefit from anxiety treatment: As a means of controlling your anxiety, you avoid places and situations. You believe that your worry is affecting your relationships, work, or other aspects of your life. More often than not, you have trouble relaxing, falling asleep, or staying focused. This could be the outcome of short-term, high-level stressors or unexpected, severe life events.
If your anxiety becomes distressing, causes you or others harm, or interferes with your everyday activities, it may be time to seek the help of a medical doctor or a mental health professional. While coping skills can provide some relief from anxiety, they are not a substitute for professional treatment.
Experts advise seeking help, particularly if these symptoms last for several months. You can then develop a treatment strategy for your anxiety with the help of your doctor or your mental health professional.
Research suggests that high levels of anxiety can have harmful effects on the brain and body. So, if you're undecided about whether to get aid, just keep in mind the adage "when in doubt, check it out."
While the dictionary defines anxiety as an emotion that is characterized by feelings of worry, nervousness, or unease, your anxiety can feel like you are stuck on a hamster wheel with no way off. I have listed nine ways you can cope with overwhelming anxiety. Pick one strategy and try it for a week or even two. Avoid attempting to do all nine at once; it will likely be quite difficult.
