Learn Strategies To Immediately Deal With Symptoms
Educate yourself by learning strategies to immediately deal with anxiety symptoms. The National Institute of Anxiety and Stress has just made available free information that can help you reduce anxiety symptoms quickly, easily, and effectively.
This free information contains audio and workbook exercises that show you:
- how to stop intense anxiety using a simple three-step formula
- how to deal with anxiety symptoms quickly
- what to do when youre having a panic attack
Ask Your Support System For A Helping Hand
It can be embarrassing or humbling to admit to people in your life that youre anxious in social situations and might need help. However, letting a friend or loved one know you might need some extra support can be a major boost. Many times, people are going to feel more comfortable if theyre in a social situation with somebody that theyre close to, Dr. Potter says. Especially if somebody has been fairly isolated in recent times, it can be helpful at first to have a buddy when you go back into a social situation.
The key to this support is helping an anxious person become more independent over time. Eventually, people with more generalized social anxiety will find it uncomfortable to go shopping or order food by themselves, Dr. Potter explains. You want to balance supporting a person and encouraging them to do it themselves.
If youre a friend or family member of somebody anxious in social situations, one way to offer support is to bring them into the conversation. You might be like, Oh, I think Sara has something she would probably like to say on that subject. Shes really interested in that, Dr. Potter says. You can support them by bringing them out of their shells. Before doing that, however, be sure to ask the person if thats OK. If youre a person with social anxiety, you may not like being put on the spot to say something. Talk to that person in advance about how they want to handle certain things.
Aromatherapy And Essential Oils
Essential oils, the extract from plants, have been used for thousands of years to treat a number of conditions, including anxiety. Essential oils activate certain areas of your brain and release feel-good chemicals such as serotonin. They have been found to ease symptoms of anxiety, stress, and depression, improve mood, and improve sleep.
Recommended use includes diffusing, inhalation, or topical treatment which can aid with anxiety symptoms. When diffusing an essential oil or essential oil blend you will need an essential oil diffuser to fill your space with the desired scent. Inhalation is used by deeply smelling the essential oil straight from the bottle or by applying a drop or two of the oil on something such as a diffuser pad or lava bead that is connected to a bracelet, necklace, or even keychain. You can also place a drop or two of essential oil into your hands, rub them together, then cup your hands and take a few deep inhalations to get the desired effect.
You should be sure that the essential oils you use are pure oils and not mixed with chemicals. Some good brands to use include: Mountain Rose Herbs, Plant Therapy, Young Living, Doterra. You can do your own research to find a brand that will best work for you and your budget. Remember that a bottle of essential oil will last a long time since you typically use only a few drops at a time.
Essential oils that are great for treating anxiety include:
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You Can Manage Your Anxiety Disorder
Second thing: you can manage your anxiety effectively so that you arent bothered by it as often. Imagine your anxiety as a person living upstairs in your brain with a loud bullhorn. He is constantly shouting in your ear with a never-ending prattle of your most anxious thoughts and worries. Ignoring your anxiety doesnt make it go away the relentless thoughts just continue.
So what do you do? You have several options to manage your anxiety. Some treatment options include mindfulness exercises, therapy , medication , or an adolescent mental health treatment center that specializes in anxiety disorders.
After treating your anxiety, imagine the person in your head gradually shrinking down to a tiny little speck on the horizon. Now, they arent yelling anymore. Theyve been reduced to a whisper, which does come in handy every once in a while In this way, your anxiety is being effectively managed.
Check In With Yourself
When youre out in public and start feeling anxious, its easy to spiral and become fixated on everything that appears to be going wrong, even if youre the only one feeling that way. In the moment, you need to focus outside of yourself and remind yourself, This is probably anxiety. I cant read their mind. I do not know what theyre actually thinking of me, Dr. Potter says.
This is easier said than done, of course, so she suggests using a technique called five senses that can help you regain perspective and stay in the moment. Do a check-in with yourself of all of your five senses to get yourself more externally focused. Distract yourself from unpleasant internal sensations and negative thoughts, says Dr. Potter. Then you can try to refocus on: What are they actually saying to me? What else is going on right now? What can I see? What can I hear? What can I feel?
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How To Manage Anxiety
It starts with commitment. There is no magic pill or miracle cure that can stop your anxiety overnight. If you’re not committed to managing your anxiety than you’ll never be able to truly get experience relief from it because anxiety is something you need to work on managing continuously until it loses its strength.
The first step is to show a willingness to change things in your life that create anxiety. There are going to be some challenges and tough decisions – including reducing the time you spend with people that create anxiety and avoiding anxiety fueling activities – but those changes are going to have an effect in the long run.
Once you’ve shown a willingness to make life changes and are committed to following through, you can work towards successfully managing your anxiety with the tools and techniques below:
Keep Your Blood Sugar In Check
Even if you don’t have diabetes, skipping meals or loading up on junk food can lead to blood sugar drops that make you irritable, jittery, and anxious. Try to eat three balanced meals and two snacks each day. Choose foods that are high in fiber, fruits and vegetables, nuts, small servings of lean meat, and low-fat milk or cheese. If you have diabetes, take your medications as prescribed.
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Why Does An Anxiety Disorder Come Back
In response to stopping anxiety medication
It can be tempting to stop medicating your anxiety once you start to feel better. However, its vital to speak to your doctor before making any changes. Medications usually take time to work, but once they start, they continue to have a beneficial effect over time.
A third of people who suddenly stop taking antidepressants midway through treatment relapse.
Suddenly stopping medication can also cause withdrawal symptoms that closely mimic anxiety.
Other possible factors include:
Having anxiety-like symptoms that dont quite meet the diagnostic criteria for having a disorder
How Long Does An Anxiety Disorder Last
There is no set timeframe for how long an anxiety disorder is expected to last, it is highly individual. However, there are some known factors you should be aware of.
According to one three-year study² factors for anxiety disorder duration include:
Being in an older age group
Lacking a paid job
Having a physical disorder or poor physical functioning
How quickly youre diagnosed and treated
The type of anxiety disorder
Having multiple anxiety disorders
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Ocd And Unwanted Thoughts
The best example of this is with OCD. Unwanted thoughts from OCD are generally called “obsessions” because of how difficult it is for you to stop having the thoughts once you’ve started. Some obsessions are harmless. Other obsessive thoughts are violent, fearful, or even sexual in nature. Sometimes it’s the same thought each time. Other times it changes based on the situation, but generally has something in common with previous thoughts .
Examples of these types of unwanted thoughts include:
- Thinking about hurting someone.
- Imagining a sexual act, often an aggressive or taboo one.
- Recurring worry about something simple, like locking the door.
- Fear or thoughts about sinning, hell, or other religious imagery.
This is by no means an extensive list. It’s also possible that the thoughts are about those you know or strangers.
For these thoughts to be a problem, they need to cause significant shame, anxiety, or distress. Very often the thought itself either represents a fear , or changes how you see yourself, like imagining violent sexual acts against strangers, friends, or even relatives. There are different degrees of unwanted thoughts, and all of them can be anxiety related.
- Walking in a doorway backwards.
- Locking a door three times in a row.
- Tapping or placing objects in some type of order.
Try Cognitive Behavioral Therapy
Among the different kinds of psychotherapy available, cognitive behavioral therapy which involves making changes to the way you think and feel about a situation, which, in turn, can help you modify your behavior is a helpful way to approach social anxiety. With social anxiety specifically, you want to identify patterns of thinking that cause you to avoid social situations like if a persons always expecting the worst outcome, or a person is fixated on the fact that someone might see them blushing, or sweating or stammering, says Dr. Potter. You want to help them learn to challenge those expectations and adopt more positive self-talk rather than negative self-talk.
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Techniques To Reduce Unwanted Thoughts
Remember, all anxiety disorders can have unwanted thoughts. Those with social phobia often imagine disasters before and during social events. Those with PTSD often flashback to the event that caused them stress. Those with panic disorder are constantly thinking about their health, etc. All of these are types of unwanted thoughts, and affect those with all types of anxiety.
There are interesting and effective strategies that can reduce the frequency of your unwanted thoughts. They include:
Does Anxiety Go Away Forever
Now, if were talking about erasing anxiety from your life completely no, its not possible. Anxiety is just another feeling in the pool of feelings we may possibly have. You can find it in the group of harder feelings like sadness, worry, fear, pain, hurt and so on Those feelings are unpleasant, but theyre part of human nature. We cant just delete them from our DNA.
However, the good thing is that all the feelings pass including the feeling of anxiety. Its just a way our body is trying to protect us, remember?
And while you cant make anxiety to go away forever , you can learn how to heal you mind and live a fulfilling, happy life despite your anxiety.
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I Outsmart Your Brooding Ways
1. Fire the What-ifs Committee inside your brain. One of the most difficult tasks is talking yourself out focusing on the danger that threatens you. In reality, it is not menacing and may not even exist. Anxiety is not actually fear, because fear is based on something right in front of you, a real and objective danger. Becoming aware of defaulting to worst-case scenarios will help you avoid being trapped in an endless loop of what-ifs.
2. Control your inner dialogue. Check your vocabulary for unhealthy words such as hate, stupid, always, never, ugly, unlovable, defective, and broken. Replace black-or-white language with more neutral terms.
3. Fall in love with the Cognitive-Behavioral Triangle. Anxious people often feel attacked by their feelings. In reality, feelings come after a thought. Being aware of your thought process is crucial, especially because some thoughts are core beliefs, or internalized scripts that are ingrained and automatic. If you struggle with overreacting in the heat of the moment, its likely because unhealthy feelings lead to the same ol unhealthy behaviors. Remember the following diagram:
Thoughts > Feelings > Behaviors
For extra support about rewiring your thoughts, check out this in-depth article.
Does Anxiety Ever Really Go Away
A persons tendency toward anxiety is determined by several factors, including their genetic makeup, life experiences, environment, and more.
Since its a natural part of the human condition, anxiety is not completely curable. But feeling anxious should be a temporary state that resolves when a stressor or trigger has passed.
Anxiety is bound to make an appearance sometimes, such as when youre giving a big presentation at work or when you have an acute health issue.
Anxiety disorders, on the other hand, are different from average feelings of anxiety. Anxiety disorders are marked by excessive, prolonged worrying. You might feel overwhelmed easily and be unable to stop feeling anxious.
If left untreated, anxiety disorders can worsen over time and negatively impact your quality of life.
This might look like:
Anxiety is an emotional state that involves feelings of worry, apprehension, and stress. As the American Psychiatric Association explains, anxiety usually involves being concerned about something happening in the future. This could be a specific event or an abstract fear.
When youre anxious, you can also have temporary physical symptoms, such as an increased heart rate and sweating.
Anxiety is also a state of high alert when theres a perceived threat or possibility of a threat. It serves an evolutionary purpose to keep us alert to danger and looking out for our self-preservation.
Types of anxiety disorders include:
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How To Ease Anxiety: 5 Ways To Feel Calmer Right Now
When we’re anxious, our breath becomes rapid and shallow. Deep belly breathing helps decrease anxiety by stimulating the bodyâs relaxation response, lowering our heart rate and blood pressure. Itâs a powerful technique that works because we canât breathe deeply and be anxious at the same time. There are many variations to try, including this simple exercise:
Inhale deeply for a count of 4. Hold your breath for a count of 4. Exhale for a count of 4. Repeat several times.
Exercise is one of the best anxiety remedies, immediately and long term. Going for a walk creates a diversion from worries and releases muscle tension. Grab your headphones or earbuds on the way out:studies show that listening to music brings its own calming effects.
Long term, regular exercise triggers the release of feel-good neurochemicals in the brain, building up resilience against stormy emotions. It boosts confidence and mood, and we donât need to run a marathon to feel the benefits. Washing the car, hiking, gardening, a pick-up game â anything that gets us moving counts. Research shows that 30 minutes, 3 to 5 days a week can help to significantly improve anxiety symptoms, but even 10 minutes can make a difference.
Getting The Help You Deserve
Making the decision to start therapy can be difficult and confusing. Theres still stigma attached to talking about mental health, and it can be hard to learn how to navigate the system and find care.
You deserve care and support!
Here are some resources to help answer questions and offer guidance:
When prescribed for anxiety, medications are typically combined with some type of talk therapy.
Benzodiazepines are typically prescribed to be taken as needed. These medications are fast-acting, and have risk of addiction. Antidepressants, including both SNRIs and SSRIs, are for daily or chronic use, and can take time to achieve a therapeutic effect. Tricyclics are also used to treat OCD.
Anxiety medications can have side effects and should always be taken as directed by your doctor. It may take more than one try to find the right medication for you.
Even if youve learned how to manage anxiety, its a safe bet that youll experience some level of anxiety again in your lifetime.
Anxiety may crop up in response to events such as:
- loss of a loved one
- major life changes, such as marriage or a move
Your anxiety level is likely to fluctuate throughout your life, depending on whats happening or whats on your mind.
Remember anxiety is not inherently bad. It can help us be prepared for whatever comes our way. But when youre feeling anxious all the time and feel unable to calm down, this is a cause for concern.
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Things To Remember When You Think Your Anxiety Is Never Going To Go Away
It might feel like it’ll last forever, but it won’t.
When anxiety strikes, it can be all too easy to imagine it will never go away. The physical symptoms – a beating or palpitating heart along with a constant sick feeling in your stomach – plus a mind working in overdrive become so consuming that you can’t remember a time when you just felt normal.
The problem is, that fear of anxiety never leaving you – of never being able to feel like you again – can ultimately cause your bout of anxiety to be prolonged.
If you’ve found yourself in a thinking pattern like that, one way to help yourself out of the cycle is to logically and rationally remind yourself that this intense feeling of anxiety won’t last forever. It physically can’t.
Here are four other things the experts at mental health self-help app My Possible Self suggest remembering when you feel like this phase will never end:
1. Anxiety can be managed
“Cheer up”, “calm down”, “stop overthinking” if you suffer from anxiety, you may be tired of being told to essentially ‘wish away’ your fears. If only it were that simple. Although it takes more than willpower to banish anxiety, there are things we can do to manage it. This means finding the right techniques or treatment for you. What works for one person doesnt necessarily work for another, so it may mean doing a little research, speaking to your doctor and getting support from your friends and family. And if results arent immediate, dont lose heart it can take time.