What is anxiety? And how can we manage it?
Our 5 top tips
- Written by Aimee Sics
Feeling anxious is one way we keep ourselves safe from danger — that innate ‘fight or flight’ response comes into play. Anxiety is characterised by persistent and excessive feelings of worry about everyday occurrences — we overestimate the danger of situation and thus avoid things and behaviours as we perceive them as a threat.
There are different types of anxiety disorders, such as separation anxiety disorder, specific phobias, social anxiety disorder, panic disorder, and generalised anxiety disorder.
There are both psychological and physical symptoms associated with anxiety and can range from person to person. They include feeling restless and on edge, difficulty sleeping, feeling tense and irritable, rapid heartbeat, difficulty concentrating, shortness of breath, and muscle tension.
The busy modern world is powerfully geared to provoking high levels of anxiety and pressure. In recent years, there’s been a shift in the way we talk about mental health. Many celebrities such as Ryan Reynolds, Emma Stone, Prince Harry, Missy Elliot, J-Lo, Adele, and Lady Gaga have all spoken publicly about their battles with anxiety, helping to break down stigma and encourage people to seek support.
Whether anxiety takes the form of social anxiety or panic attacks, managing anxiety is possible and help is available. Below are some of our tips to help manage:
#1 Exercise regularly
It’s a no brainer, but worth the friendly reminder — if only to reiterate that maintaining a healthy lifestyle and keeping your body moving will really work wonders for improving your overall wellbeing, and ability to manage those anxious moments. It can also be a way to “sweat out” the anxiety – shifting that anxious energy into the pavement or into the tennis racquet can really help clear your head and rationalise those anxious thoughts.
#2 Limit your alcohol & coffee intake
Caffeine and alcohol — and in fact any other stimulants — tend to exacerbate anxiety as they rouse the nervous system, making it work harder and faster. They can also trigger panic attacks. And while we use these psychoactive substances to help us relax (a glass of wine after work) or boost our mental energy (cup of coffee before work), turning to these substances regularly as a coping strategy, in fact turns out to be a counterproductive and only makes dealing with anxiety much harder.
Changing caffeine and alcohol habits can take time, but with support and determination you will notice positive changes.
#3 Get some R&R
We might sound like a broken record here, but self-care, a bit of “me-time” and enough sleep are some of the best ways to get on top of anxiety before it becomes too crippling to manage. A fully packed schedule can make anyone feel stressed out, so it’s important to take some time out each day to do something for yourself. Make no excuses and schedule it into your day — that way you won’t feel guilty about not doing something else.
Relaxation techniques such as yoga, meditation, reading and practising simple breathing techniques can all help to reduce the symptoms of stress and anxiety.
Lack of sleep won’t help anxiety either – your ability to handle stressful situations and maintain a positive mood comes with sufficient shut eye. Experts recommend adults aim for at between 7 – 9 hours each night.
#3 Get some R&R
We might sound like a broken record here, but self-care, a bit of “me-time” and enough sleep are some of the best ways to get on top of anxiety before it becomes too crippling to manage. A fully packed schedule can make anyone feel stressed out, so it’s important to take some time out each day to do something for yourself. Make no excuses and schedule it into your day — that way you won’t feel guilty about not doing something else.
Relaxation techniques such as yoga, meditation, reading and practising simple breathing techniques can all help to reduce the symptoms of stress and anxiety.
Lack of sleep won’t help anxiety either – your ability to handle stressful situations and maintain a positive mood comes with sufficient shut eye. Experts recommend adults aim for at between 7 – 9 hours each night.
#4 Identify your triggers & remove them
Is it work, family, or something else that triggers your anxiety? Write in a journal when you’re feeling stressed or anxious and look for a pattern. Identifying what causes the anxiety is an important step towards managing it, as this helps you understand and confront what is going on and acknowledge the emotional response in relation to the situation.
Addressing them doesn’t mean you have to avoid them; accept the experience and talk to someone you trust about these triggers. This can help you handle them differently and learn new ways to respond effectively.
#5 Pay a visit to your doctor
No matter what, if anxiety starts to become problematic and unmanageable it’s time to seek professional help. Although there are a range of strategies and therapies available for managing anxiety, sometimes people may respond better with a combination of medication and therapy. Your doctor will discuss risks and benefits and offer advice / referrals for other treatments that will work together with the medication.
What works for everyone is different – it’s just about finding the right one to suit you and it’s important to know that not all anxiety needs medication.
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