10 Simple Ways to Manage Anxiety

10 Simple Ways to Manage Anxiety

Anxiety is a common response to stressful situations. It is a feeling of unease, such as worry or fear, that can range from mild to severe. Anxiety can manifest in various ways, including physical symptoms such as sweating, shaking, and increased heart rate, and psychological symptoms such as tension, restlessness, and being on edge. 

While anxiety is a natural response to stress, it can become overwhelming and interfere with daily life if left unaddressed. In this article, we will discuss what your anxiety is telling you, the causes of anxiety, how to prevent anxiety, how to manage anxiety, and how to get help.

What is Your Anxiety Telling You?

Anxiety is a signal from our body that something is not right. It is a natural response to danger or stress, telling us that we must be alert and act. 

Anxiety can also signal that we need to change our lives, such as learning to manage stress or avoiding certain triggers. 

By listening to what our anxiety tells us, we can better understand ourselves and take steps to improve our mental health.

Causes of Anxiety

Anxiety can have various causes, including genetics, environment, and life experiences. However, some common causes of anxiety include:

  1. Genetics: Anxiety disorders can run in families, indicating that genetics may play a role in their development.
  2. Environment: Growing up in a stressful or chaotic environment can increase the likelihood of developing anxiety.
  3. Life experiences: Traumatic experiences such as abuse, neglect, or violence can contribute to the development of anxiety.
  4. Medical conditions: Certain medical conditions such as thyroid problems, heart disease, or respiratory disorders can cause anxiety symptoms.
  5. Substance abuse: Substance abuse can cause anxiety symptoms and worsen existing anxiety disorders.

Preventing and Managing Anxiety

While anxiety can be challenging to prevent entirely, there are steps you can take to reduce the likelihood of developing anxiety symptoms. Some of these steps include:

  1. Understand Your Triggers

It is essential to understand the triggers that cause anxiety. Identifying triggers can help individuals avoid or prepare for them. Some common triggers include stress at work or home, financial problems, social situations, and traumatic experiences. Journaling, meditation, or speaking with a therapist can help identify triggers.

  1. Practice Relaxation Techniques

Relaxation techniques can help calm the mind and reduce anxiety. Techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation effectively manage anxiety. Yoga, tai chi, and other forms of exercise can also help reduce anxiety.

  1. Limit Caffeine and Alcohol

Caffeine and alcohol can exacerbate anxiety symptoms. Limiting or avoiding caffeine and alcohol can help manage anxiety. Caffeine is a stimulant that can increase heart rate and anxiety symptoms. Alcohol is a depressant that can affect mood and exacerbate anxiety.

  1. Get Adequate Sleep

Sleep is crucial for overall health and well-being, including managing anxiety. Sleep deprivation can increase anxiety symptoms while getting adequate sleep can help reduce anxiety symptoms. Adults should aim for seven to eight hours of sleep each night.

  1. Eat a Balanced Diet

Eating a balanced diet can help manage anxiety symptoms. A diet rich in fruits, vegetables, lean protein, and whole grains can help reduce anxiety symptoms. Foods high in sugar, processed foods, and fast food can increase anxiety symptoms.

  1. Seek Support from Loved Ones

Support from loved ones can be beneficial in managing anxiety. Talking to a trusted friend or family member can help individuals feel less alone and more supported. It is essential to communicate with loved ones about what support is needed.

  1. Consider Therapy

Therapy can be an effective way to manage anxiety. A therapist can help individuals identify triggers and develop coping strategies. Therapy can be conducted individually or in a group setting. Cognitive-behavioral therapy (CBT) is a common therapy used to manage anxiety.

  1. Consider Medication

In some cases, medication may be necessary to manage anxiety. A healthcare professional can evaluate an individual's symptoms and recommend medicines if necessary. Medication can help manage symptoms and allow individuals to participate in therapy and other management techniques.

  1. Engage in Hobbies and Activities

Engaging in hobbies and activities can help distract the mind from anxiety. For example, hobbies such as painting, reading, or playing an instrument can provide a sense of accomplishment and relaxation. Activities such as exercise or volunteering can also help reduce anxiety symptoms.

  1. Practice Self-Care

Self-care is essential in managing anxiety. Self-care includes taking care of physical and mental health needs. Practicing good sleep hygiene, exercising regularly, eating a balanced diet, and engaging in hobbies and activities are all forms of self-care.

How to get help for coping with anxiety

There is hope for those struggling with anxiety, as many effective treatments are available. Here are some ways to get help with anxiety:

  1. Talk to Your Primary Care Provider

If you are experiencing anxiety symptoms, the first step is to talk to your primary care provider. They can evaluate your symptoms, rule out any underlying medical conditions, and recommend treatment options. Your provider may refer you to a mental health professional or prescribe medication.

  1.  Find a Mental Health Professional

A mental health professional, such as a therapist or psychologist, can help you develop coping strategies to manage your anxiety. They can also provide a safe and supportive environment to discuss your feelings and concerns. 

There are many different types of mental health professionals, so finding the right fit for you is essential. You can ask for referrals from your primary care provider, search online, or ask for recommendations from friends and family.

  1. Consider Medication

In some cases, medication may be necessary to manage anxiety. Your primary care provider or mental health professional can evaluate your symptoms and recommend medicines if necessary. 

Several types of drugs are used to treat anxiety, such as antidepressants, benzodiazepines, and beta-blockers. It is essential to work with a primary care physician, a psychiatrist, a physician assistant, or a psychiatric nurse practitioner when considering medication to help with anxiety. Those professionals can provide appropriate prescriptions or refer patients for a complete evaluation.

Final Thoughts 

Living with anxiety can be overwhelming and significantly impact your daily life, wreaking havoc at work and home.  Anxiety is like a thin stream of fear, worry, and stress trickling through our hearts and minds. However, if we encourage it, this thin stream can cut a channel in our minds, draining our other thoughts.  

You don’t have to manage your anxiety alone.  San Luis Valley Behavioral Health Group has a strong team of providers ready and available to help you overcome anxiety and enjoy your life. Call us at 719-589-3671, or visit one of our offices to schedule an appointment. 

12 nov