Fighting Anxiety: Mental Health Tips For Managing Everyday Stress
Feeling stressed, worried, or anxious from time to time is a part of the human experience. However, when these feelings are persistent, they may sometimes negatively impact a person’s daily functioning and well-being—which may indicate the presence of an anxiety disorder. Below, we’ll explore the difference between everyday worries and a diagnosable anxiety disorder, plus some strategies you can try to help manage anxiety of either type.
Fighting anxiety: Everyday worries vs. an anxiety disorder
It’s normal to feel worried from time to time. Life can be stressful, and having concerns about a given situation or circumstance is considered a natural response. However, for some people, these worries reach a point at which they may fit the criteria for a diagnosable mental health condition.
Anxiety disorders: Dealing with the most common type of mental health disorder
Symptoms of generalized anxiety disorder
Generalized anxiety disorder is one of the most common types of illnesses in this category. It’s primarily characterized by excessive worry that’s difficult to control and a persistent sense of dread, fear, or anxiety that pervades everyday life. It may also manifest as irritability, fatigue, muscle tension, sleep disturbances, and trouble concentrating, among other symptoms.
Support and coping strategies for when you feel anxious
When left untreated, a clinical anxiety disorder can significantly impact a person’s daily life, career, relationships, and even physical health. That’s why seeking professional support if you’re experiencing symptoms can be so important. A mental health care provider like a therapist can offer support and healthy coping strategies whether you end up having a diagnosable disorder or not, and they can provide treatment advice as well if so.
Mental health strategies for fighting anxiety and everyday worries
Again, if you’re experiencing worry or anxiety that’s negatively impacting your life, it’s generally recommended that you seek the support and advice of a therapist. In addition, you might try some of the everyday habits outlined below. Research suggests that these may help you manage day-to-day worries to improve your daily functioning and overall mental health.
Get physically active to boost your mood and reduce stress and panic attack incidences
As the Anxiety and Depression Association of America reports, research suggests that rates of both anxiety and depression are lower among people who are physically active, and that exercise can potentially provide mood-boosting and stress-reducing effects. The endorphins released during exercise can reduce anxiety, leading to a decrease in panic attack occurrence. Finding a form of physical activity that you enjoy is often key to sticking to an exercise routine, and you may find that your mental and physical health benefit from doing so.
Eat nutritious foods to improve mental health when fighting anxiety disorders
The connection between eating certain foods and improving mental health has long been studied. Some of the most recent research on the topic suggests that foods rich in nutrients like magnesium, zinc, omega-3 fatty acids, and probiotics may be linked to decreased feelings of anxiety. Drinking enough water and avoiding or limiting alcohol intake may also help. Be sure to consult your doctor or nutritionist before making significant changes to your diet.
Practice mindfulness techniques to reduce stress, anxiety, and panic attacks
Mindfulness techniques such as meditation, yoga, and deep breathing may help bring one’s attention to the present moment instead of letting it dwell in the future, as is common in individuals with anxiety. Research indicates that mindfulness in general may be linked to decreased levels of anxiety and stress, potentially for this very reason. Mindfulness is also effective in coping with panic attacks. Those who are interested in exploring mindfulness can find a wealth of free resources and information online, from videos to audio tracks.
Get enough sleep to fight the anxiety cycle
Various studies have identified a probable connection between insomnia and anxiety disorders. The two appear to have a bidirectional relationship, meaning that each one can exacerbate the other. Practicing healthy sleep habits could potentially help break this cycle. Some examples of techniques you might try include:
- Sticking to a regular sleep schedule, even on weekends
- Sleeping in a cool, dark, quiet room
- Avoiding screens before bedtime
- Using your bed only for sleep and sex
- Following a regular ritual of relaxing bedtime activities (e.g., a warm bath or shower, a hot cup of tea, and a book to read)
Seeking therapy for help with worry, stress, and anxiety disorder symptoms
If you’re experiencing symptoms of an anxiety disorder, meeting with a mental health professional for evaluation and treatment advice is usually recommended. However, note that you don’t need to have symptoms of a diagnosable disorder in order to benefit from meeting with a therapist. Virtually anyone who is looking for support related to managing emotions, coping with stress or worry effectively, building healthy habits, or simply learning more about themselves can potentially benefit from therapy.
Benefits of online therapy for people overcoming symptoms of anxiety disorders
Therapy can be useful for people across many different situations, but everyone has different needs and circumstances. That means that not everyone is able to regularly travel to and from in-person therapy appointments, while others are just not comfortable meeting with a provider face to face in this way. In such cases, online therapy can be a viable alternative. A platform like BetterHelp can match you with a licensed therapist who you can meet with from home, and research suggests that online therapy in general can create “equivalent overall effects” to in-person treatment for anxiety symptoms.
Takeaway
Why is overcoming anxiety disorders so hard?
Overcoming the emotional and physical symptoms of anxiety can be hard for several reasons. For one, anxiety often comes with ingrained negative thoughts, low self-esteem, and some nervous system dysregulation, and these things can be challenging and time-consuming to address. It’s also common for people to try and ease anxiety by avoiding situations that trigger anxiety or make anxiety worse. While it may relieve anxiety temporarily, avoidance can be a stress response with harmful long-term effects. Often, the more a person avoids anxious feelings and triggering circumstances, the bigger the anxiety will be.
How can you fight panic attacks alone?
To deal with the symptoms of panic attacks, a person can perform relaxation techniques like deep breathing, muscle relaxation, or grounding techniques. Incorporating self-care into your daily activities can be helpful to minimize the symptoms. Working with a therapist can help you determine the cause and develop a treatment plan to prevent the possible occurrence of panic attacks.
Is the 3-3-3 rule effective for a panic attack or when you feel anxious?
The 3-3-3 rule is a strategy that may be helpful in managing a panic attack. In this method, people experiencing a panic attack use their senses to get information from their environment and regain awareness of their body, leading to an interruption of anxious thoughts.
The rule is simply to name or observe:
- Three things you can see
- Three things you can hear
- And three things you can move or touch
While there’s no formal research on using this method for managing a panic attack or panic disorder, it’s a popular recommendation that may be helpful when you feel anxious or like a panic attack is coming on.
Is anxiety considered a mental health disorder?
Anxiety is a common mental health disorder with symptoms that can affect the everyday lives of the people experiencing it. There are several forms of anxiety disorder. No matter the type, support from experienced healthcare professionals can help in managing anxiety disorders.
How do I finally beat my anxiety disorder and improve my mental health?
Overcoming an anxiety disorder often involves a combination of professional treatment, lifestyle changes, and self-care strategies. A mental health care professional can provide a treatment plan and recommend medication if needed. Often, incorporating daily practices, like meditation, and making some lifestyle changes, like making exercise a normal part of your life and choosing to avoid alcohol, can also help. Attending support groups and making an effort to gradually increase your self-confidence and comfort in social situations can also go a long way towards overcoming your anxiety and improving your personal life.
How can I calm my anxiety ASAP to prevent a panic attack?
If you feel nervous, afraid, or stressed, but you aren’t in any real danger, there are a few things you can try to calm your anxiety quickly:
- Take a deep breath and exhale slowly several times
- Repeat positive affirmations and coping statements
- Talk it through with a friend or family member
- Try progressive muscle relaxation or other grounding techniques
How to tell if you have high-functioning anxiety?
High-functioning anxiety may not be immediately obvious. Symptoms might include overthinking, perfectionism, difficulty relaxing, and using work or achievement to mask inner worries and concerns. Physical symptoms might include restlessness, fatigue, muscle tension, or digestive issues.
What is the fastest relief of anxiety and panic attacks?
The fastest relief for anxiety and panic attacks typically includes deep breathing exercises, grounding techniques, and progressive muscle relaxation. Talk therapy and medication may also be options for quick relief. For persistent anxiety, a licensed therapist can help you uncover the best strategies for managing your condition.
Can severe anxiety disorders be cured?
Anxiety disorders can’t be cured, but they are often very treatable with the help of a licensed professional. Through a combination of therapy, coping strategies, lifestyle adjustments, and medication in some instances, it’s possible for most people to experience a significant reduction or remission of anxiety symptoms.
What is the best therapy for anxiety and stress?
Cognitive Behavioral Therapy (CBT) is widely regarded as the most effective therapy for anxiety and stress. It helps individuals identify and challenge negative thought patterns while developing healthier coping strategies. Other therapies, such as exposure therapy and Interpersonal Therapy (IPT), can also be helpful in some cases. Combining therapy with relaxation techniques or mindfulness practices, like engaging in a calming sensory experience before bed a few nights per week, can often improve outcomes.
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