Anxiety is a common experience and is somewhat a part of everyday life for most individuals. Anxiety manifests in many ways and can develop in varying areas of life. For instance, some people worry about things such as their social skills, health, finances, career, relationships and so on. Anxiety can present itself in a physical manner, such as an increased heart rate, sweating, feeling nauseous or having an upset stomach, struggling with restlessness and more. It can also present in a cognitive manner, such as over-thinking, catastrophizing, impaired concentration, and having a constant need for reassurance. Although anxiety is a natural emotion, when causing discomfort, unmanageable physical symptoms, fixation, or is impacting your quality of life, recognizing triggers and implementing strategies can minimize its impact.
Understanding and Identifying Triggers
In order to better manage feelings and symptoms of anxiety, it can be helpful to understand its triggers. Common triggers can include specific people, social events, social pressures, extreme stress, physical health challenges, social isolation, financial difficulties, and more. Anxiety can often lead to feelings of lack of control and helplessness. By recognizing triggers, you can learn and develop coping strategies and regain a sense of control.
Daily Practices to Minimize Anxiety
Daily practices to minimize anxiety are different than coping techniques. Daily practices are activities or acts that you can engage in on a regular basis that help to reduce anxiety over time. Another way to think of daily practices are ways to cultivate healthy habits. Caring for our body will provide the nourishment and energy it needs to overcome challenging feelings and thoughts. This may include:
- Avoiding excess caffeine
- Practicing good sleep hygiene
- Exercising regularly
- Proper nutrition and hydration
- Mindfulness Meditation
Physical exercise releases endorphins in the brain which improve our well-being. This can include any type of movement, such as going for a walk, attending an exercise class, going to the gym, yoga or Pilates, or going for a run. Exercising for at least 30 minutes, 5 days a week can improve mood, reduce anxiety, and release stored up tension and energy.
Creating some semblance of structure using the above practices on a daily basis can build resilience and a sense of stability in the midst of challenging feelings.
How Anxiety Functions and Strategies to Manage it
Anxiety activates the autonomic nervous system, also known as our flight, fight or freeze response. This causes physiological symptoms such as a fast pulse, shortness of breath, sweating, headaches, stomach pain, and more, as it produces adrenaline, also known as the ‘fear hormone’. The body can respond unnecessarily to everyday stressors, increasing adrenaline production even in the presence of a minor challenge. Often times, individuals begin to worry about the way they are feeling, exaggerating their symptoms, resulting in a chain reaction (also known as being anxious about feeling anxious). While the parasympathetic nervous system is supposed to respond by turning off the stress response and help the body to relax, the sympathetic nervous system malfunctions at times, causing constant or reoccurring anxiety. Thus, finding ways to cope and manage the fear response, while calming the nervous system, is necessary in reducing symptoms of anxiety.
Knowing this, abdominal breathing can assist in reducing adrenalin production, managing oxygen intake and creating a sense of relaxation. The brain often interprets shallow and quick breathing as a sign of danger or stress. Learning to breathe more deeply, allowing air to fully fill the lungs, can intercept this cycle. A common abdominal breathing exercise includes taking a slow, drawn out, big breath in through your nose, holding the breath for 3 seconds, and slowly releasing it through your mouth. Repeating this 3 times per hour can act as a coping mechanism, as well as a preventative act in calming the nervous system.
Reframing anxious thoughts is another helpful strategy. Reminding yourself of how the feeling of anxiety is created, recognizing it as a source of energy rather than a threat, and repeating a soothing mantra can be useful in moments of anxiety.
Conclusion
Managing and coping with feelings of anxiety is a process that requires a willingness to use both helpful daily practices and in-the-moment coping strategies consistently. Success can be found by identifying triggers, understanding the biological process of the feeling, and working to reshape your relationship with anxiety itself. Working with a therapist to better understand anxiety, implement daily practices, learn immediate coping strategies, and establish a healthy lifestyle has long-term benefits. By nurturing these resources, you can develop the resilience, control and confidence to better manage anxiety symptoms.
If you struggle with anxiety and are ready to work with a therapist, Mindset First can support you. Reach out to us today to help you navigate and better manage your anxiety.
