Anxiety Explained: How to Manage and Overcome It
What exactly is anxiety?
Do you describe yourself as anxious, restless, or fearful? Do you live in fear that panic will strike and ruin your day? Anxiety, fear, jitters, apprehension, nervousness, unease, tension- regardless of how you might describe the feelings, we all experience anxiety from time to time. However, when anxiety gets in the way of our lives or leaves us feeling out of sorts, it can mean that anxiety has become a problem.
If you experience anxiety on a somewhat regular basis, there is a strong chance you are fully aware of your anxiety triggers. Whether your anxiety is long-term, in response to a specific trigger (i.e.) a specific phobia, such as claustrophobia, arachnophobia, or emetophobia), or a fairly new occurrence, it can be important to recognize & understand some of the factors that may exacerbate anxiety.
What are some of the surprising things that make anxiety worse?
Caffeine & other stimulants. While your morning cup of coffee is likely to help you feel more awake & ready to greet the day, stimulants can make anxiety worse. If you’re a regular caffeine consumer, it may be worth it to try slowly limiting your caffeine intake.
Negative thought patterns. When we get caught in persistent negative thought loops, such as catastrophizing, reading other people’s minds, or being overly critical of our performance, the result is often increased anxiety.
Perfectionism. Attempting to attain and often failing at unrealistically high expectations frequently worsens anxiety. When we set the bar impossibly high, it can fuel fear of failure and intensify self-criticism, resulting in worse anxiety.
Avoidance. While avoidance of anxiety triggers (social situations, tight spaces, driving, etc) is an easy thing to want to do, avoidance reinforces our brain’s anxiety response. The more you avoid something that makes you anxious, the more anxiety you will experience when attempting to confront that trigger in the future.
Past trauma. Our fight or flight response kicks in when confronted with a triggering event that reminds our nervous system of a past painful experience. When this occurs, you might notice an increase in anxiety, even if the trigger doesn’t rationally warrant such a response.
Health issues. Whether you have a diagnosed or undiagnosed health issue, your physical health has a direct impact on your brain and vice versa. Even seemingly small vitamin deficiencies can significantly impact anxiety levels. Be sure to check with your medical provider regarding regular blood work so that any issues can be appropriately treated and resolved.
How can I manage my anxiety?
Relaxation techniques and stress management strategies. Regular deep breathing exercises, progressive muscle relaxations, and/or visualizations can promote healthy relaxation.
Practicing mindfulness. Regular mindfulness exercises, such as yoga and meditation, can help train our nervous systems to relax and improve anxiety over time.
Worry time. While counterintuitive, setting aside a small amount of time (10-15 minutes max) each day to worry and feel your emotions can help to decrease overall anxiety. Once this time is up, practice compartmentalizing your specific worry until the corresponding time tomorrow.
Exposure. As previously mentioned, avoidance exacerbates anxiety in the long term. Gradual exposure to an anxiety trigger, over time, can extinguish the anxiety response to this specific trigger.
Setting small achievable goals. Do you feel overwhelmed when contemplating your daily task list? If you notice anxiety when considering everything you need to complete, consider setting bite-sized goals that can build upon one another over time.
Self-care. Engaging in regular self-care activities, such as spending time in nature, reading, & enjoying hobbies, can help alleviate anxiety in the short term.
Speaking with your medical provider. Many people find anxiety relief from medical interventions both in the short-term & long-term. In addition to medically treating anxiety, your medical provider can help rule out any additional health conditions that may be exacerbating your anxiety.
Therapy. If you are having a hard time controlling anxiety despite what you’ve tried, it may be time to reach out for help. Mental health professionals & medical providers can help you learn to control & better cope with what you’re feeling.
Anxiety doesn’t have to define you. If you’re sick and tired of feeling anxious or overwhelmed, together, we can formulate a plan to help you tackle your anxiety. Reach out today for a free consultation.
I’m Amanda Parmley, a therapist who specializes in working with adults navigating anxiety, trauma, and low self-esteem. I offer online & in-person counseling appointments at Carolina Beach, NC. Interested in learning more? Reach out today.