Anxiety

For most of us, anxiety kicks on and off in our day-to-day life without too much trouble. But for many others, the feelings of anxiety can be much more extreme. It’s like they have an intense and persistent feeling that makes some aspects of day-to-day life an ongoing battle.

 

However, the signs of anxiety aren’t always obvious to everyone. Largely because we all experience some anxiety, plus symptoms can develop gradually, so it can be difficult to know how much is too much. While we all experience different levels or types of anxiety, the common signs and symptoms can include:

 

Physical

• Increased heart rate/racing heart
• Shortness of breath
• Nausea, even to the point of vomiting
• Muscle tension and pain (e.g. sore back or jaw)
• Trouble sleeping
• Difficulty concentrating

 

Psychological

• Overwhelmed
• Fear (particularly when having to face certain objects, situations or events)
• Worry
• Dread (that something bad is going to happen)
• Constantly tense, nervous or on edge
• Finding it hard to stop worrying

 

Behaviors

• Withdrawing, avoiding situations which cause anxiety
• Urges to perform certain rituals in a bid to relieve anxiety
• Difficulty making decisions

 

Anxiety can manifest itself in a few ways. Think of shyness or social anxiety. Anxiety can trigger the opposite, too. I’m sure you’ve all heard, “I ramble when I’m nervous,” or “I laugh when I am uncomfortable.” Anxiety isn’t just something that impacts a select few people, it affects everybody. Everybody is dealing with anxiety to some degree and at some point, in their lives, but some just have a tougher time managing it.

 

So, if you or someone you know, is having some issues with anxiety? Don’t panic (I know, I know easier said than done), because there are tools to help folks with anxiety. This is not an all-inclusive list, but here’s a few ideas to get you started:

 

Diet and exercise:  It’s a very well-known fact that eating well can make a difference in your energy levels, and exercise is a natural anxiety buster. It can be difficult to get started if you’re feeling overwhelmed, but starting small and working towards a goal is a smart step in the right direction.

 

Challenge your thinking: Ask yourself how realistic your anxiety-causing thoughts are?  You can do this by weighing up the evidence for and against. Some find taking notes, talking to someone, and journaling their feelings to be helpful.

 

Practice self-love: Accepting your flaws can go a long way in building your mental health.

 

Time-out: Try to make sure you do at least one productive thing you enjoy each day; walking, cooking, playing music, painting. Just do that one thing you enjoy. Don’t stress so much about everything else going on or multitasking while you’re doing it. Make that time about YOU and the thing you’re doing.

 

Avoid avoidance: By always dodging situations that make you anxious, you never get a chance to see that they might not be that bad. Instead, let yourself experience these fearful situations, just a little bit at a time. You’ll find they’re not as bad as you thought, and you can slowly build up a tolerance to what is making you anxious.

 

Talk it out: Talking to a loved one or a therapist is great for expressing how you feel, and also to get an outsider’s perspective on what’s going on.

 

Mastering your own mind and figuring out what works for you can be an ongoing quest. But those committed to reducing anxiety can recognize the signs, implement strategies that they know work for them, and ultimately start controlling some of their anxiety.