In today’s fast-paced world, it’s not uncommon to feel overwhelmed by the chaos and stress that life can bring. Anxiety, a common mental health challenge, often rears its head when we least expect it. Whether you experience generalized anxiety, social anxiety, panic attacks, or any other form of anxiety, it’s essential to remember that you are not alone in this struggle.
Before getting to what anxiety is, let us first understand what anxiety is NOT!
What Anxiety is NOT!
To avoid misconceptions and promote a better understanding of anxiety, it’s essential to clarify what anxiety is not:
1. Anxiety is not just regular stress:
- Anxiety is more than just feeling stressed or overwhelmed from time to time.
- It involves persistent and excessive worry, often without an apparent reason which can interfere with functioning in various areas of your life like personal, work and social.
2. Anxiety is not a sign of personal weakness:
- Anxiety is not indicative of personal weakness or a lack of character.
- It is a legitimate experience influenced by various factors, including genetics and brain chemistry; that requires being understood and worked upon so one can lead a better adjusted overall life. It is perfectly alright for anxiety to differ amongst people and does not in any way indicate strength or weakness.
3. Anxiety is not always visible:
- Anxiety does not always manifest in obvious ways.
- Many people with anxiety disorders can appear calm on the outside while experiencing intense internal distress on the inside.
4. Anxiety is not just about being nervous:
- While anxiety can involve feelings of nervousness, it goes beyond temporary jitters.
- Anxiety disorders often involve irrational fears, obsessive thoughts, and physical symptoms like rapid heartbeat and muscle tension.
5. Anxiety is not always situational:
- Anxiety may not always be solely triggered by external events or situations.
- It can occur without apparent cause, and the anxiety and persist over time.
Clinical picture of Anxiety
- The clinical picture of anxiety encompasses a range of symptoms and behaviors that can manifest differently in individuals.
- A hallmark of anxiety is excessive and persistent worry about various aspects of life, such as work, relationships, health, or the future.
- Individuals with anxiety often experience intense and irrational fear about specific situations or objects, which can lead to irritability, procrastination and avoidance behavior.
- People with clinical anxiety may have trouble focusing and find it challenging to complete tasks, which ultimately results in emotional turmoil.
- It can also lead to physiological symptoms such as muscle tension, restlessness, increased heart rate, sweating or fatigue.
How to Cope with Anxiety- A General Guide
Coping with anxiety can be challenging, but there are effective strategies and techniques that can help you manage it and reduce your anxiety levels. Keep in mind that what works for one person may not work for another, so it’s important to experiment and find the coping strategies that work best for you. Here’s a general guide to help you cope with anxiety:
Understand Anxiety:
- Educate yourself about anxiety. Learn what it is, how it affects the body and mind, and its common symptoms.
- This knowledge can help you demystify anxiety and reduce its power over you.
Seek Professional Help:
- If your anxiety is significantly affecting your life, consider talking to a mental health professional, such as a therapist, counselor, or psychiatrist.
- They can provide you with a proper understanding of your anxiety and help create a treatment plan specific to your individual needs.
Practice Relaxation Techniques:
- Deep breathing exercises, progressive muscle relaxation, and mindfulness meditation can help calm your mind and reduce anxiety.
- Try to incorporate these techniques into your daily routine.
Exercise Regularly:
- Physical activity can reduce anxiety by releasing endorphins, which are natural mood lifters.
- Aim for at least 30 minutes of exercise everyday with 1-2 rest days in between.
Maintain A Balanced Diet:
- Eating well-balanced, nutritious meals can support your overall well-being and help stabilize your mood.
- Avoid excessive caffeine and alcohol, which can exacerbate anxiety.
Get Enough Sleep:
- Adequate sleep is crucial for managing anxiety.
- Establish a regular sleep schedule and create a relaxing bedtime routine to improve the quality of your sleep.
Limit Stressors:
- Identify the sources of stress in your life and find ways to reduce or manage them.
- This may involve setting boundaries, delegating tasks, or seeking support from friends and family.
Cognitive Behavioral Therapy (CBT):
- CBT is an evidence-based approach that can help you identify and challenge irrational thoughts and beliefs that contribute to anxiety.
- A qualified therapist can help you with the same.
Develop Coping Strategies:
- Create a list of methods or techniques that seem to work for you.
- These might include journaling, talking to a friend, engaging in a favorite hobby, or practicing self-compassion.
Establish A Routine:
- Consistency and structure can be comforting for people with anxiety.
- Create a daily schedule to help you feel more in control of your life.
Stay Socially Connected:
- Isolation can worsen anxiety.
- Make an effort to maintain social connections with friends and family, even when it feels challenging.
Challenge Avoidance Behaviors:
- Avoiding situations that trigger anxiety can make it worse over time.
- Gradually confront your fears with the guidance of a therapist or trusted person.
Medication:
- Sometimes, medication might be required in managing anxiety symptoms. These must however only be prescribed by a psychiatrist.
- You may consult with one to discuss the potential benefits, risks and applications to self.
Accept Imperfection:
- No one is perfect, and striving for perfection can be a major source of anxiety.
- Accept that making mistakes and experiencing setbacks is a normal part of life.
Self-Care:
- Prioritize self-care by engaging in activities that bring you joy and relaxation.
- This can include reading, taking baths, practicing hobbies, or simply spending time in nature.
Remember that coping with anxiety is a journey, and it may take time to find the strategies that work best for you. Be patient with yourself and seek support from professionals, friends, and family as needed. Your well-being is worth the effort it takes to manage anxiety effectively.
How Happi Helps with Anxiety
At LetsGetHappi, we provide well researched and helpful therapeutic interventions by our qualified professionals who will help you navigate your journey with mental health concerns like anxiety/panic attacks and help develop some important life skills and coping strategies necessary for a healthy and positive lifestyle.
To avail help, kindly book a session with our team of highly qualified psychologists on our app and get the first session absolutely free of cost and the next session starting from 499/- only! Happi also includes many free features including guided meditations, self-assessment tests, private journaling and instructed yoga to help you get started on managing your anxiety.
So go ahead and take that first step towards a happier mind and a healthier you!