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Managing Anxiety: Simple Strategies for Coping with Anxiety Disorder

Updated: Aug 27, 2023



A head showing different colours and words representing anxiety

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What is Anxiety?

Anxiety is a natural response to situations that make us feel threatened or uncertain. It is part of the body's "fight or flight" response and is designed to help us prepare for a dangerous situation. In some cases, anxiety can become excessive and can interfere with our daily lives. This is known as an anxiety disorder and can cause physical, mental, and emotional symptoms.


Common symptoms of anxiety disorder include excessive worry and fear, difficulty sleeping, difficulty concentrating, shortness of breath, racing thoughts, nausea, irritability, and restlessness. If left untreated, anxiety can cause serious problems such as depression, panic attacks, and other physical and mental health issues.


Causes of Anxiety

The exact cause of anxiety disorder is not known, but there are several factors that may increase a person's risk. These include genetics, trauma, personality, and environmental factors.


Genetics may play a role, as some people have a family history of anxiety disorder. Trauma is also a common trigger, as experiencing a traumatic event can cause long-term stress and affect the way a person responds to certain situations. Personality traits can also increase the risk of anxiety, such as perfectionism and negative self-talk. Environmental factors, such as living in a high-stress environment, can also increase the risk.


Types of Anxiety Disorders

There are several different types of anxiety disorders, including generalised anxiety disorder, social anxiety disorder, panic disorder, specific phobias, and obsessive-compulsive disorder.


Generalized anxiety disorder is characterized by excessive worry, difficulty concentrating, and difficulty controlling the worry. Social anxiety disorder is characterized by fear of social situations and fear of being judged by others. Panic disorder is characterized by recurrent panic attacks, which are sudden and intense periods of fear. Specific phobias are an intense fear of a specific object or situation, and obsessive-compulsive disorder is characterised by intrusive thoughts and compulsive behaviours.


Treatment Options for Anxiety

Treatment for anxiety disorder depends on the type and severity of the symptoms. Common treatment options include cognitive-behavioural therapy, medication, lifestyle changes, and relaxation techniques.


Cognitive-behavioural therapy (CBT) is a type of therapy that focuses on changing thoughts and behaviours to reduce anxiety. It can be done on an individual basis or in a group setting. Medication is often used to reduce symptoms of anxiety, such as selective serotonin reuptake inhibitors (SSRIs), tricyclic antidepressants, and benzodiazepines.


Making lifestyle changes can also help reduce symptoms of anxiety. Examples include eating a healthy diet, exercising regularly, getting enough sleep, avoiding drugs and alcohol, and reducing stress. Relaxation techniques such as deep breathing, meditation, and yoga can also be helpful in managing anxiety.


Social Anxiety

Social anxiety is a type of anxiety disorder that is characterised by fear of social situations. People with social anxiety often experience fear of being judged by others, fear of speaking in public, fear of making mistakes, and fear of being embarrassed.


Common symptoms of social anxiety include excessive worrying, difficulty speaking in public, avoiding social situations, and feeling nauseous or faint. Treatment options for social anxiety include cognitive-behavioural therapy, medications, and lifestyle changes.


Cognitive-behavioural therapy can help people with social anxiety learn to identify and challenge negative thoughts and behaviours. Medications can help reduce anxiety symptoms, such as selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines. Making lifestyle changes such as getting enough sleep, eating a healthy diet, and exercising regularly can also help reduce symptoms of social anxiety.


Generalised Anxiety Disorder Symptoms

Generalised anxiety disorder is characterised by persistent and excessive worry, difficulty controlling the worry, and difficulty concentrating. Common symptoms include restlessness, fatigue, difficulty sleeping, difficulty concentrating, muscle tension, and irritability.


Treatment options for generalised anxiety disorder include cognitive-behavioural therapy, medications, lifestyle changes, and relaxation techniques. Cognitive-behavioural therapy can help people with generalized anxiety disorder learn to identify and challenge negative thoughts and behaviours. Medications such as selective serotonin reuptake inhibitors (SSRIs) can help reduce symptoms of anxiety. Making lifestyle changes such as getting enough sleep, eating a healthy diet, and exercising regularly can also help reduce symptoms of generalised anxiety disorder.


Coping Strategies for Anxiety

There are several strategies that can be used to cope with anxiety. These include mindfulness, deep breathing, positive self-talk, cognitive restructuring, and relaxation techniques.


Mindfulness is a type of meditation that involves focusing on your thoughts and feelings in the present moment. Deep breathing is a relaxation technique that involves taking slow, deep breaths to reduce stress and tension. Positive self-talk is a way of talking to yourself in a positive and encouraging manner. Cognitive restructuring is a type of therapy that involves challenging negative thoughts and replacing them with more positive and realistic ones.

Relaxation techniques such as yoga, stretching, tai chi, and massage can also be helpful in managing anxiety. Taking time for yourself, engaging in activities that you enjoy, and talking to a friend or family member can also be beneficial.


Tips for Managing Anxiety

There are several tips that can help you manage anxiety. These include identifying triggers, avoiding alcohol and drugs, developing a healthy sleep routine, eating a healthy diet, exercising regularly, and avoiding caffeine.


Identifying triggers is important because it can help you recognise when you are feeling anxious and take steps to reduce the symptoms. Avoiding alcohol and drugs can help reduce symptoms of anxiety, as they can worsen anxiety. Developing a healthy sleep routine can help reduce stress and improve overall mental and physical health. Eating a healthy diet, exercising regularly, and avoiding caffeine can also help reduce symptoms of anxiety.


Seeking Help for Severe Anxiety

If you are experiencing severe anxiety and it is interfering with your daily life, it is important to seek help. Talk to your doctor or a mental health professional about your symptoms and they will be able to recommend treatment options.


Seeking help is the first step to managing anxiety and can help you take control of your life. There are many treatment options available, including cognitive-behavioural therapy, medication, lifestyle changes, and relaxation techniques.


Conclusion

Anxiety is a normal part of being human, but it can become a debilitating condition if it is left untreated. There are many types of anxiety disorders, including generalised anxiety disorder, social anxiety disorder, panic disorder, specific phobias, and obsessive-compulsive disorder. Treatment options for anxiety disorder include cognitive-behavioural therapy, medication, lifestyle changes, and relaxation techniques.


Managing anxiety can be challenging, but it is possible. There are many strategies that can help you cope with anxiety, such as mindfulness, deep breathing, positive self-talk, cognitive restructuring, and relaxation techniques. If you are experiencing severe anxiety, it is important to seek help from a doctor or mental health professional.


Take the first step to a healthier life - Book your free 30 minute get-to-know today! With the right treatment, you can learn to manage your anxiety and lead a healthier life.




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