What Is Anxiety And How To Get Past It
Anxiety is more than just feeling stressed or worried. It can range from mild, fleeting worries to severe, debilitating fear. The physiological response to anxiety involves the “fight or flight” system, releasing adrenaline that prepares the body to respond to threats. This can lead to symptoms like a racing heart, sweating, and rapid breathing. Many people find that the symptoms created by the anxiety, exacerbate the problem creating concerns for their health, as they wonder if the symptoms are related to a bigger health concern. Anxiety is a common issue for which people seek help and the good news is that it is very treatable with quality counseling.
Causes and Types of Anxiety
Anxiety disorders can be caused by a mix of genetic, environmental, and psychological factors. Common types include Generalized Anxiety Disorder (GAD), characterized by chronic worry; Panic Disorder, marked by sudden panic attacks; Social Anxiety Disorder, which involves intense fear of social situations; and specific phobias, where particular objects or scenarios trigger anxiety.
Anxiety is often triggered by today’s common, overly busy lifestyle and many stressors, or certain events or situations that remind one of previously disturbing experiences. That said, although the triggers may lie in the day to day stress of one’s life, the roots of the anxiety can sometimes be found in developmental experiences, familial experiences as a child, or genetic components in the brain. While occasional anxiety is a normal part of life, persistent anxiety can interfere with daily activities and well-being. Examining the cause of the anxiety is an important step in healing.
Strategies for Managing Anxiety
There are a number of approaches to manage anxiety, some being small day to day exercises, and others being more involved. Whether small steps or involved endeavors, all efforts will be worth it in the long run as you find that they result in significant improvements over time.
- Mindfulness and Meditation: Practicing mindfulness helps ground you in the present, regulates your nervous system and helps you to focus less on future worries. Because anxiety is often based on worries about the future, regular mindfulness practice can help to strengthen your ability to eliminate excessive worry.
- Physical Activity and breathing exercises: In addition to mindfulness, physical activity and breathing exercises can help calm the nervous system. Exercise releases endorphins, which are natural stress relievers. The exercise does not need to be strenuous, but when done regularly, will also improve sleep and reduce stress. Activities such as walking, dancing, cycling are simple ways to start to add an exercise routine into your schedule.
- Journaling is another effective tool, offering a way to process emotions. Bottling up concerns and worries is not conducive to improved mental wellbeing. Additionally, building a support network and talking openly about feelings can also reduce the sense of isolation.
- Exercise releases endorphins, which are natural stress relievers. Regular daily exercise can go a long way to improving mental health and reducing feelings of anxiety. When this is coupled with a healthy diet and minimal alcohol consumption, the improvement in anxiety can be dramatic.
- Eye Movement Desensitization Therapy (EMDR) utilizes a variety of strategies such as bilateral eye movements, to address the issues at the root of the anxiety. EMDR has been shown to reduce anxiety symptoms substantially.
- Cognitive Behavioral Therapy (CBT): CBT techniques can help reframe negative thought patterns. Although this approach to counseling can be helpful, it does require effort and practice in between sessions to get the full benefit of the therapy.
Exploring ways to improve your sense of wellness and eliminate negative symptoms is the first proactive step towards eliminating the anxiety. Remember, it’s essential to seek professional help if anxiety becomes overwhelming. Healing is possible and finding the right therapist to help you through the journey can make a big difference. Everyone’s journey is unique, and finding what works for you is key.
