Anxiety is a normal and often healthy emotion. However, when a person regularly feels disproportionate anxiety levels, it can become a medical disorder. Anxiety disorders form a category of mental health diagnoses characterized by feelings of anxiety and fear. These disorders alter how a person processes emotions and behavior, causing physical symptoms. Next time you are suffering from anxious thoughts, try out these 5 ways to cope with anxiety.
What are the Symptoms of Anxiety?
- Persistent worrying or obsession about small or large concerns
- Difficulty in controlling feelings of worry
- Difficulty in relaxing
- Feelings of edginess, tenseness, or restlessness
- Difficulty in concentrating or mind going blank
- Physical symptoms such as fatigue, headaches, muscle tension or aches, trembling, twitching, irritability, sweating, or hot flashes
Anxiety disorders are the most common mental health concern in the United States. They affect 40 million adults in the United States, age 18 and older, or 18.1% of the population yearly.
What are 5 Ways to Cope With Anxiety?
- Practice relaxation techniques: Several techniques can help reduce anxiety, such as deep breathing, progressive muscle relaxation, and meditation.
- Exercise regularly: Physical activity can help reduce stress and improve your mood. Aim for at least 30 minutes of moderate-intensity exercise daily, such as brisk walking.
- Get enough sleep: Lack of sleep can contribute to feelings of anxiety. Aim for 7-9 hours of sleep per night.
- Eat a healthy diet: A healthy diet can improve your mood and reduce anxiety. Aim for a diet rich in fruits, vegetables, and whole grains and low in processed foods, sugar, and caffeine.
- Talk to someone: Sharing your thoughts and feelings with a trusted friend, family member, or a mental health professional can help you cope with anxiety.
What Triggers Anxiety?
There are so many things that can trigger anxiety, and these triggers can vary from person to person. Some common triggers include:
- Stressful life events, such as a death in the family, a divorce, or a job loss
- Traumatic events, such as a car accident or natural disaster
- Health problems
- Money problems
- Workplace stress
- Relationship problems
- Personal problems, such as low self-esteem or perfectionism
- Substance abuse
- Caffeine, tobacco, or alcohol use
It’s important to note that anxiety can also be triggered by a combination of these factors or by no apparent trigger. It’s also important to note that many people with a family history of anxiety or other mental health disorders may be more prone to developing anxiety.
Can I Manage My Anxiety Without Medication?
Yes, it is possible to manage anxiety without medication. However, it’s important to note that it may be necessary to seek treatment from a mental health professional to manage severe anxiety cases. Medication, such as antidepressants or anti-anxiety medication, may be recommended in addition to or instead of these strategies. It’s important to discuss your treatment options with a mental health professional to determine the best course of action for you.
Here at Mind Body Wellness, we can help you find the best treatment option suited to you. We provide a wide variety of mental health and addiction services. Our holistic approach combines evidence-based treatment with whole-body healing. Contact us today to schedule your consultation.
