Ways To Manage Anxiety And Stress To Improve Mental Health

Uncertainty is a part of life. From the weather forecast to traffic, we face uncertainty daily. We don’t know when things may happen, what can happen, or whether those things could affect us positively, negatively, or not at all.

Contemporary models involving uncertainty underscore the importance of how we respond to unknowns. Whether you have an anxiety disorder or not, this type of worry can be hard to manage. Read on to learn how experiencing fear in an uncertain situation can affect you and how you may be able to reduce anxiety when facing a perceived threat.

Ways to manage anxiety disorders and anxiety-related conditions

To manage anxiety about uncertainty, it can help to understand where this anxiety comes from. A study published in Nature Reviews Neuroscience identified five processes that may contribute to how people with anxiety react to uncertainty about the future.

Overestimating the probability of a threat and its cost

To respond to uncertainty in a helpful way, we might learn how to accurately assess the likelihood that something unfavorable may happen and the effects if it does. People with anxiety disorders may overestimate these things, particularly those with generalized anxiety disorder (GAD), posttraumatic stress disorder (PTSD), or social anxiety disorder. This pattern of excessive anxiety may possibly lead to a constant being or feeling anxious.

While most people tend to overestimate the probability that something terrible can happen, people with an anxiety disorder are more likely to overestimate the costs. Regardless of the threat, people with anxiety disorders believe it might have more devastating effects than people who don’t experience anxiety. 

Paying more attention to threats and being hypervigilant

Hypervigilance is the state of being on guard and constantly aware of your surroundings, which means you might perceive threats that may not exist. This level of awareness may trigger anxious feelings or panic and may disrupt sleep or daily functioning.

Difficulty identifying cues about safety

People with anxiety may find it challenging to identify safety cues and signals that a threat may not occur. Uncertainty may mean they make connections between what they are seeing and potential adverse outcomes. This behavior may not be adverse on its own, as our brains are hardwired to look for threats anywhere. When this behavior affects our thoughts, actions, feelings, and behaviors, it goes beyond evolutionary survival. In such cases, working with a mental health professional and learning effective coping strategies from them may help individuals regain a sense of control in daily life.

Using avoidance behavior to reduce fear

People who fear the unknown may begin to avoid situations or activities. An avoidance coping mechanism can have the unintended side effect of preventing them from being exposed to stimuli that may help them confront their feelings and fears. 

According to the linked study, avoidant behavior may then be reinforced when people with anxiety avoid perceived threats, and then that threat doesn’t occur. The person may believe they prevented an unwanted outcome by avoiding the situation, but over time, this can make it harder to implement helpful lifestyle changes or to gradually increase tolerance of discomfort.

Having a more intense reaction to uncertainty in general

People with anxiety disorders may feel increased anxiety because of the uncertainty itself, due to elevated startle responses to unpredictable stimuli but not to predictable stimuli. Researchers theorize that this indicated a greater brain response under periods of uncertainty, affecting how well they were able to manage their feelings. In other words, regardless of the threat, the presence of uncertainty may be enough to increase anxiety, panic, or disrupt sleep, even when no direct danger is present.

Tips on managing anxiety, stress, and worry: Developing physical activity habits and more

You don’t have to be diagnosed with an anxiety disorder to feel stressed when things don’t go as expected.

Physical activity habits and ways to manage anxiety disorders and stress-related conditions

Here are some things you can do to manage your anxiety in uncertain times.

• Try not to be hard on yourself: Some people may better manage their feelings about uncertainty than others. If you’re having a hard time, be kind to yourself. It might take time to come to terms with the situation, and that’s okay. 
• Remind yourself about times you’ve navigated uncertainty in the past: Give yourself credit for the things you’ve overcome. Think about what helped and what coping strategies you can use differently this time. 
• Try to do things outside your comfort zone: Try a new hobby, eat at a different restaurant, or take a new route to work. Facing minor uncertainties can help you learn the skills to face the unknown.
• Limit how much media you consume: People with anxiety can be hypervigilant and nervous. By compulsively checking the news, you might keep feeding into your anxiety and trigger a sense of panic or even panic attacks.
• Practice self-care: Self-care can help you manage stress. Try to exercise frequently, eat a well-balanced or healthy diet, and get enough sleep. Some people also find other relaxation techniques, like yoga and meditation, helpful for managing anxiety. 
• Focus on the things you can control: You may face uncertainty, but you’re not powerless. Instead of worrying about things that might happen, try to refocus on doing what you can in the moment. 
• Remind yourself that uncertainty isn’t inherently wrong: There may be a chance that something terrible can happen, but something good can happen, too! Worst-case scenarios can also present opportunities and improve your mood.
• Focus on the present: Uncertainty may center on worries about what could happen in the future. Instead of worrying about what might or might not happen, focus on your body, your breath, and what’s happening in the present.
• Reach out to friends and family for help: It may be tempting to isolate yourself when you’re worrying or stressed, but social support from support groups or people you trust can help.
• Talk to a professional: If you’re having trouble managing your anxiety alone, ask for help. Talking to a therapist can help you learn coping mechanisms, effective strategies, and even proper medication to manage stress when you feel uncertain. 

Making small lifestyle changes and choosing nourishing ways to stay healthy can make a big difference over time.

Treatments for anxiety disorders including cognitive behavioral therapy to improve mental health

Typical treatments for anxiety include psychotherapy and, potentially, medication. Many types of medication may help the symptoms of anxiety, and they can be used in conjunction with therapy. Multiple types of therapy can be effective for treating anxiety symptoms, including cognitive behavioral therapy (CBT), acceptance and commitment therapy, and interpersonal therapy. 

Cognitive behavioral therapy (CBT) is one of the effective ways to manage anxiety and improve mental health

CBT has been well-studied and shown to be effective at treating a range of mental health disorders, including anxiety. Research also shows that it has been associated with improving the quality of life for people with anxiety. Exposure-based therapy is a form of CBT often used to treat anxiety disorders. Researchers in the previously mentioned study suggest that exposure therapy can effectively treat people with anxiety who have avoidant behavior. 

Mindfulness helps manage stress and worry

Another effective method to calm our anxious minds is mindfulness. This approach allows us to become aware of our thoughts and behaviors. Some mental health professionals recommend the use of mindfulness-based therapy to manage worry, stress, and anxiety.

Finding ways to manage anxiety, stress, and overall mental health: Online therapy can help 

Talking to a therapist can be an effective way to work through feelings of anxiety in uncertain situations. Whether you seek help overcoming an irrational fear, are experiencing panic attacks, or have questions about childhood anxiety disorders and how you can help your child meet uncertain situations confidently, online therapy may be an excellent alternative to in-person treatment. 

Some benefits of online therapy as a treatment for mental health disorders

Because you attend sessions from the comfort of your home or anywhere you have an internet connection, some people might find online therapy more convenient and readily available. Most people who sign up for online treatment are matched with a vetted, professional therapist within 48 hours so that you can get started right away. There aren’t any waiting rooms or long commutes, which may give you greater control over your time spent on treatment.

Effectiveness of online therapy

Research shows that online treatment is effective, too. One review of 19 studies found that online CBT was just as effective as face-to-face treatment in helping individuals cope with anxiety and other symptoms related to it.

Takeaway

Uncertainty is a part of our lives and can often give us an opportunity to learn and grow. Fear of the unknown can be challenging to manage, especially when you have a strong desire for closure or stability.

If you’re feeling distressed due to the uncertainty in your life, know that you’re not alone and support is available. You can reach out to a compassionate therapist at BetterHelp who can work with you to reduce anxiety, overcome intense fears, or formulate a plan for moving out of a place of uncertainty and into a space of progress.