Understanding Anxiety: A Brief Look At What It Is and How It Can Be Managed
Do you often feel restless, worried, or overwhelmed by your thoughts? Maybe you constantly anticipate the worst or experience physical symptoms like a racing heart, tight chest, or difficulty breathing in stressful situations. Does it ever feel like your mind just won't shut off? If so, you might be experiencing anxiety.
Whether these are new symptoms or you've been dealing with them for years, understanding your anxiety is the first step in reclaiming control.
What is Anxiety?
At its core, anxiety is a natural stress response and is the body's way of communicating that something needs attention or action. Anxiety is an essential survival mechanism and one of our most primitive functions—it's what helps us recognize and respond to potential threats through fight, flight, or freeze. There are times when anxiety can be helpful by helping us stay alert, focused, and ready to respond.
However, when anxiety becomes chronic or excessive, it can begin to affect your day-to-day life negatively. These intense feelings can interfere with your ability to function, impact your relationships, and even affect your physical health. When anxiety turns into more than just a temporary, tolerable emotional reaction- therapy or support groups can be helpful.
Common Types of Anxiety
Anxiety may look and sound different from person to person. There are many underlying causes of anxiety. Some examples of common anxiety-presenting mental health diagnoses are Generalized Anxiety Disorder (GAD), Panic Disorder, Social Anxiety Disorder (SAD), Specific Phobias, Obsessive-Compulsive Disorder (OCD), and Post-traumatic Stress Disorder (PTSD). It is also possible that stressful life events or changes can cause an increase in the intensity and frequency of anxiety symptoms. Just because you may experience symptoms of anxiety, does not necessarily mean that you have anxiety disorder. However, symptoms of anxiety to any degree can feel unomfortbale and be problematic.
Anxiety Affects Your Mind and Body
Anxiety can be exhausting and draining for those who experience it due to the mental energy spent thinking, analyzing, and examining. However, anxiety doesn't just live in your head. For some individuals, the physical impact can be the worst part. Some common physical symptoms of anxiety include:
Racing heart or palpitations
Shortness of breath or difficulty breathing
Muscle tension or headaches
Sweating or chills
Stomach issues, like nausea or diarrhea
Sleep disturbances (difficulty falling or staying asleep)
Fatigue or feeling drained
How to Manage Anxiety
There are many different approaches to managing anxiety, depending on the root cause and presentation of symptoms. It may take some time to find what works best for you. Here are some common strategies that can help you regain control:
Cognitive Behavioral Therapy (CBT)
CBT is one of the most effective therapies for anxiety. It focuses on identifying and challenging negative thought patterns and beliefs that contribute to anxiety by learning practical skills that can be used in real time.
Exposure Therapy
For people with specific phobias or social anxiety, exposure therapy is a form of CBT that involves gradual exposure to the feared object or situation. Over time, this helps desensitize you to the trigger and reduces the anxiety response.
Mindfulness and Relaxation Techniques
Mindfulness practices, such as meditation, deep breathing exercises, and progressive muscle relaxation, can help reduce the physical symptoms of anxiety by bringing the mind to the present moment. These techniques help you break the cycle of anxious thoughts by teaching you to manage your response to them. Many mindfulness practices can be done at home in 10 minutes or less.
Medication
In some cases, medications may be prescribed to help manage anxiety. Medication is typically used alongside therapy and can be helpful. Your doctor can help you determine the best option. However, anxiety can be helped without medications.
Self-Care and Lifestyle Changes
Regular physical activity, a healthy diet, adequate sleep, and strong social connections can help better manage anxiety. Managing stress effectively can also contribute to decreased feelings of anxiety.
Taking the First Step
If anxiety is impacting your life, it's essential to know that help is available. Therapy is an effective way to understand the root causes of your anxiety, develop coping strategies, and work toward a life that feels more balanced and peaceful.
If you're ready to take the first step in your journey toward healing, consider reaching out to a mental health professional who can help guide you through the process. At Sol Counseling & Wellness, we specialize in treating anxiety-presenting disorders. Reach out to us today to get started! You don't have to face anxiety alone—support is available, and change is possible.
Remember: You can live a fulfilling life, free from the grip of anxiety. With the right tools and support, you can learn to manage your anxiety and regain a sense of control over your life. Reach out today to start your journey toward healing.
Sol Counseling & Wellness is a therapy practice located in Cincinnati, Ohio that offers personalized and effective treatment. Our therapists offer authenticity to help you work through anxiety, trauma, and life transitions and difficulties with a skilled, evidence-based approach. We conveniently offer virtual telehealth and in-person therapy to adults across Ohio. If you are interested in getting started, contact us today!