Symptoms of anxiety can affect millions of people each and every day, and the way that it expresses itself can feel pretty overwhelming. Many people will experience symptoms of anxiety at times in their life when they are highly stressed, depressed, or full of different emotions. And even though they may suffer during these times, they might otherwise deal with life and function with minimal or very little by way of anxiety. Others suffer from anxiety or panic attacks without much warning, and these feelings and emotions can be the things that prevent people from participating in the things that they love most. The good news is that there are plenty of strategies and therapies that will help you to deal with things, and help you to get those symptoms and behaviors under control.
With it being mental health awareness week, here is a little bit more about anxiety, before we get onto those ways of dealing with it all. Anxiety is the most diagnosed mental health disorder with adults in the US. In fact, reports say that around 19% of adults have some kind of anxiety disorder. Plus, up to around 30% of adults will suffer from some kind of anxiety disorder at some point throughout their life. So there will be plenty of people that will have experiences of it all. Anxiety is something that is pretty common in children as well, with statistics saying that a quarter of teenagers do experience anxiety or anxiety symptoms.
Generalized anxiety or panic attacks, as well as phobias, are also twice as likely to impact women than they are men. But regardless, the impact anxiety can have on both sexes is the same, but reportedly, only a low number of people suffering with the symptoms (around 35%) actually seek treatment or help from it. So it just goes to show why things like mental health awareness week are so important; to get people talking about it and then hopefully, seeking advice.
There are many therapies and medications that are effective to help with anxiety, but there are also things or strategies that you can be doing yourself if you are a sufferer. Then you can deal with or manage your symptoms, especially if you are someone who doesn’t experience this kind of thing all of the time. So here are a few of the things that you can be doing to help decrease your symptoms of anxiety.
Keep an Anxiety Journal
When you are experiencing anxiety, it can feel pretty hard to pinpoint the exact thing that is causing your symptoms. So one thing that you could look to do is to write or journal about your experiences. Then, if you start to see a pattern, and can look back on past times when you’ve had anxiety attacks, for example, you may be able to see if there is a trigger. It could be stress, nerves, or just generally feeling unwell. You may not be able to pinpoint it, as it will be different for everyone, but writing down what happens each time can be helpful too. Just the process of writing things down can be quite healing and stress-relieving, as it will take things off your mind.
Practicing Relaxation Techniques
Relaxation techniques, and what will work for some won’t work for others, so it is a good idea to find out what works for you and helps you to relax. There are techniques that you can use to try to calm yourselves down and calm your anxiety. It could simply be something like deep breathing, as that can help to relieve tension. So if you’re in a moment of panic, take a minute to focus, close your eyes if possible, and focus on your breathing. There are other people that find something like yoga or meditation to have a calming impact, as well as those that enjoy being still and listening to music. There are things that go along with something like meditation or yoga too, such as mala beads that could help. The beads have healing and energetic properties that will affect your body and when wearing and using them. So you might want to look up how to choose mala beads if this sounds like something that you are interested in. Things like exercise or reading can work for others too. So why not try a couple of these out and see if there are one or two that work the best for you?
Having a routine is something that can really help you get through all of the things that you need to do each day. And when you are doing the same things, it is less likely to trigger your anxiety, as you will know what is coming (though there can be times as mentioned, like highly stressful times, when the attacks will happen anyway). When you have a routine it can also help make sure that you are able to get done all that you need to for the day, which in and of itself, can be something that can reduce anxiety. Eating well and taking care of your physical health also has a knock-on impact on having good mental health. So if you’re not someone that has an established routine, think about establishing a daily routine, then you will be able to focus your energy into that, rather than other things.
Positive Self Assurance
Anxiety is something that can cause you to focus on the negative aspects of life, and it can be the thing that can drive you to dwell on situations where you may feel like you should have done things differently. This can then quickly spiral into quite destructive ways of thinking and negative patterns in your life. So to combat that, try to focus on the positive things in life and what has been going well. You can also look for constructive feedback on things, and give yourself that too. Then you can use that for improvement, rather than just worrying what it looked like and thinking about all of what you did wrong.