From the constant demands of everyday life, social media, and work, it can be challenging to find moments of calm. We live in an anxiety-driven world, with anxiety disorders being the world’s most common mental health disorder, affecting 40 million adults in the US. Recognizing the signs of anxiety and seeking treatment and strategies to manage it can help us find calm in a fast-paced, always-connected society.
Understanding Anxiety in Today’s Fast-Paced Society
Anxiety disorders, such as generalized anxiety disorder (GAD), social anxiety, panic disorder, or separation anxiety disorder, affect over 300 million individuals globally. As the most common mental disorder, 43% of adults report feeling increasingly anxious each year.
While there are numerous treatments and practices effective in treating anxiety, only 1 in 4 people with anxiety receive treatment. According to the American Psychiatric Association, Americans are reporting feeling anxious about family safety, identity protection, health and wellness, finances, the opioid crisis, and the impact of emerging technology.
Identifying the Signs and Symptoms of Anxiety
One of the most crucial aspects of managing and treating anxiety is the early recognition of symptoms. Anxiety can manifest in various ways, many of which can be mistaken for fatigue, heart palpitations, shortness of breath, and dizziness. Understanding the signs of anxiety, such as persistent worrying and restlessness, can help with proper diagnosis and effective treatments.
The most common symptoms of anxiety include:
- Constant worrying
- Feeling of dread
- Trouble concentrating
- Difficulty making decisions
- Restlessness or irritability
- Increased heart rate
- Nausea or abdominal distress
- Sweating or trembling
- Difficulty sleeping or constantly waking up tired
Anxiety disorders like GAD and panic disorder increase the risk for substance use disorders (SUDs), depression, suicidal thoughts, and suicidal attempts. When anxiety symptoms begin impacting your everyday life, it’s a sign that you need to find coping techniques or treatments.
Practical Strategies and Calming Techniques for Coping with Anxiety
Finding calm in an anxiety-driven world is challenging, especially when there are financial concerns, work pressures, and personal expectations. We live in a fast-paced society that pressures us constantly to be “on” and available, contributing to a heightened sense of anxiety. Recovering from an anxiety disorder through treatments and techniques can help you regain control over your life and find a sense of calm.
Identifying Triggers
Identifying what triggers your anxiety is essential for addressing and mitigating these thoughts. Every individual has different things, people, or places that can trigger their anxiety. Anxiety triggers may include health conditions, caffeine, medications, social gatherings, conflict, alcohol, stress, or financial concerns.
Anxiety can be triggered by a combination of factors, including social, psychological, and biological. Pinpointing your triggers allows for effective management and coping techniques when faced with them.
Mindfulness and Meditation Practices
Mindfulness-based practices have been proven effective in managing and mitigating anxiety. Meditation and mindfulness encourage you to focus on the present moment while practicing breathing techniques. This trains the mind to effectively manage anxious thoughts when they arise, allowing the body and mind to experience a sense of calm.
Mindfulness meditation, even for a few minutes daily, can significantly reduce negative or anxious thoughts.
Deep Breathing Techniques
Deep breathing exercises are a simple yet effective strategy for mitigating anxiety and calming the sympathetic nervous system. When you feel anxious, you may experience trouble breathing, which can exacerbate symptoms and cause panic.
Taking slow and deep breaths activates the body’s relaxation by calming the fight-or-flight response. Several breathing techniques for anxiety exist, including 4-7-8 breathing, abdomen breathing, breath focus, and square breathing.
Each type of deep breathing exercise can help reduce feelings of stress, anxious thoughts, and restlessness at night.
Maintaining a Balanced Lifestyle
A healthy, balanced lifestyle, including regular physical activity, sufficient sleep, and a nutritional diet, is fundamental for managing anxiety. Physical exercise releases endorphins, hormones that improve mood and reduce pain. Daily exercise, whether walking, practicing yoga, weight training, or running, can lessen anxious thoughts and feelings.
Prioritizing sleep, which is often interrupted by anxiety and stress, is crucial for mental health and wellness. Establishing a regular sleep routine and getting 7-9 hours every night can improve sleep quality and reduce anxiety. A balanced diet provides the body with essential nutrients for optimal brain function, blood pressure levels, and overall health and well-being.
Avoiding Caffeine, Alcohol, and Recreational Drug Use
Cutting out and reducing alcohol consumption and recreational drug use plays a significant role in relieving anxiety. These substances, including caffeine products, can cause or heighten anxiety and depression. Alcohol alters serotonin levels in the brain, which can lower mood and exacerbate anxiety.
Caffeine and sugar can intensify anxiety symptoms by causing fidgeting, restlessness, and energy crashes. If you’re struggling with anxiety and anxious thoughts, consider opting for water, herbal teas, and whole foods.
Prioritizing a Supportive Community
The people you surround yourself with, coworkers, family members, or friends, can have an impact on your anxiety. Certain people may act as a trigger for your anxiety—that might be due to their behaviors, things they say, or the way they treat you.
Creating distance between people that trigger your anxiety can significantly reduce these feelings and help you find calm. Surround yourself with friends who make you feel calm and relaxed rather than trigger your fight-or-flight response.
Talking to a Professional
While a balanced lifestyle and coping techniques are essential, they may not be sufficient for managing anxiety. If your anxiety is meddling with your day-to-day life, consider seeking professional support and therapy. Professional counselors for anxiety management can offer tools for treating anxiety disorders, particularly cognitive behavioral therapy (CBT).
CBT is a therapeutic approach that helps reframe negative thought patterns with constructive coping skills. Medication-assisted treatments may be incorporated for more complex cases of generalized anxiety disorder, social anxiety, or panic disorder.
Taking Control of Your Anxiety and Embracing Calm
Embracing calm and coping with anxiety can be a continuous process of maintaining a healthy lifestyle, a supportive community, and therapy. Finding strategies and techniques that work best for you and your mental health can aid in effective anxiety management and recovery.
Through mindfulness-based techniques, daily exercise, a well-balanced diet, and supportive social connections, you can work towards taking control of your anxiety. Anxiety is not a sign of weakness or struggle—seeking help is a sign of strength, and there are many resources here to help.
Your mental health matters. Don’t hesitate to reach out for help.
References:
- World Health Organization, 2023. Anxiety Disorders.
- American Psychiatric Association, 2024. American Adults Express Increasing Anxiousness in Annual Poll; Stress and Sleep are Key Factors Impacting Mental Health.
- Healthline, 2024. 10 Medical Conditions That Mimic the Symptoms of Anxiety.
- National Institute of Mental Health. Any Anxiety Disorder.
- Healthline, 2024. Anxiety Triggers: 11 Common Causes of Anxiety.
- GoodRx, 2022. A Guide to Breathing Exercises to Calm Stress and Anxiety.
- Anxiety and Depression Association of America. Tips and Strategies to Manage Anxiety and Stress.
- Harvard Health Publishing, 2019. Nutritional strategies to ease anxiety.