Treatment Options For Patients With Anxiety
There are two primary treatments for individuals with anxiety:
- Cognitive behavioral therapy , which involves learning how to lower anxiety and face distressing situations.
- Medication management with antidepressants, which works well on its own but even better when coupled with CBT.
During therapy, continue to show your support by:
- Asking your loved one what you can do to help them.
- Asking if you can attend a therapy session to learn some skills to better support them.
- Making time for your own life and interests to sustain your energy.
- Encouraging your loved one to try another therapist if the first one isnt a good fit.
Should You Tell Someone With Anxiety To Calm Down
Telling someone to calm down has never, ever made it happen. Those words are not magic and definitely not helpful. If the person experiencing anxiety had the ability to calm down in that moment, theyd absolutely do it. To someone with anxiety, this all-too-common phrase is patronizing and annoying.
Provide Safe And Comforting Physical Touch
Im a big advocate for skin-to-skin contact. We live in a culture thats starved for physical affection. We all crave it, and we all need it. A warm hug, a cuddle session on the couch, or holding hands tells your loved one, When youre with me, youre safe.
Skin-to-skin contact isnt just for newborns, and it often isnt sexual. Offering safe and affectionate physical touch is a powerful way to calm anxiety. Skin-to-skin contact reduces heart rate, which is one of the physical manifestations of anxiety. Physical touch also has the power to erase feelings of loneliness and disconnection.
Of course, physical touch will look different depending on the person youre comforting. It could be holding hands with your spouse and looking them in the eye. It could be a tight, 60-second hug with a friend .
It should go without saying, but before you touch anyone struggling with anxiety, even your spouse, ask their permission. Since anxiety is an alarm signaling a lack of control, reaching out to touch someone without their permission could make them feel like theyre not in control of their own bodies. In an effort to help, you may make things worse. Gently extend your hand as an offer for them to take your hand. Kindly ask, Will you walk with me for a moment? Or you might ask, Do you mind if I put my hands on your shoulders? or Can I hug you? If someone isnt interested in your touch, dont take it personally. Respect their independence and move on to the next step.
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Be Gentle And Empathetic
Be honest and straightforward when you do speak and/or offer suggestions but remember to be as gentle as you can. Be careful to not minimize their struggles by making statements like, Its really not a big deal, and, You have no reason to be worried or anxious. These statements are not only unhelpful but can be hurtful to a person who is already struggling. Most people with an anxiety disorder are generally aware of the fact that their anxiety is not always rational. Pointing out this fact can lead to more negative feelings, self-judgement and discomfort.
It is also important to recognize that some people with chronic anxiety are not willing to change. For example, a person with agoraphobia may not be willing to face their fears. Remember to be understanding and not try to force them to do something they are not willing or comfortable to do.
Enlist Help From A Trusted Friend
Having a friend to keep you accountable to your boundaries can help you be more consistent, says Dr. Ferguson. This person can, for example, gently call you out if they notice youre spending way too much time on news sites or tap you out of a heated convo about politics. If somebody can do that for you, it helps us just shift and refocus again, she says, especially if youre struggling to do it for yourself.
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Don’t Enable Their Anxieties
When someone has anxiety, they may try to avoid certain places or scenarios. As a result, you may have started to modify your behaviour as well. For example, you may have started to avoid certain places or scenarios too, or may have started taking on tasks to help the person continue with their avoidance.
We understand that this may seem helpful as you are stopping the person from worrying in the short term, but this avoidance can actually have a negative impact on them in the long run. Their continued avoidance can perpetuate their worries and prevent them from recognising that they could actually manage in the scenarios that they are evading.
Why Do You Feel Anxious
This is one of the most infuriating questions, ever. But everybody close to me has asked it at least once over the years. If I knew why I felt so anxious, then surely Id be able to find a bloody solution! Asking why only highlights how clueless I am. Still, I dont blame them. Its natural for humans to ask questions and try to determine what the problem is. We like to solve things.
When your friend is struggling with anxiety, dont use comments like these. Here are five ways you can actually help them:
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Learning How To Better Communicate About The Anxiety
Anxiety can be scary. It can make you want to avoid talking about it.
Nonetheless, one of the most effective ways to cope with anxiety in a relationship is to talk about it openly, honestly and directly with your partner.
Having candid talks together on what they are feeling and validating those feelings is paramount, said therapist Daryl Cioffi.
To show your partner you accept their anxiety, you need to encourage them to open up about it. Try to listen without judging, becoming defensive or taking their anxiety personally. Provide reassurance and have empathy towards the situation.
If you start to observe that your partner seems more anxious you should address this with them. This might allow them to share with you why they feel anxious. said Bisma Anwar, LMHC
Try To Eat A Healthy Diet
Some people dont feel like eating when theyre depressed and are at risk of becoming underweight. Others find comfort in food and can put on excess weight.
Antidepressants can also affect your appetite.
If youre concerned about weight loss, weight gain or how antidepressants are affecting your appetite, talk to your GP.
See tips on how to eat more healthily.
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What Do I Say
If youre not sure what to say, try writing your thoughts down first. This can help you get your words straight so you know how to express yourself. You can even write a letter to the person, if you find that easier than talking to them. Try using a help line or a support group as practice for opening up to friends, family, or professionals that you might feel more nervous about talking to.
Ways To Reduce Stress And Ease Depression
Shannon,
Director of Therapy
10 Minute Read
Its very common for people experiencing depression to feel more easily stressed, burnt out, and overwhelmed than typical. Stress can exacerbate symptoms of depression, while depression can also fuel stress, creating a self-sustaining negative cycle that can be hard to break.
Finding effective ways to deal with stress and depression in your daily life can be an important part of self-care. Addressing the root causes of your stress, learning to build resilience, and reducing the impact that stress can have on you can help you feel more empowered and less depressed.
The best way to relieve stress and depression when it gets out of hand is to talk to a mental health professional. At Brightside Health, licensed therapists and psychiatric providers are available to support you.
Want to speak 1:1 with an expert about your anxiety & depression?
Diagnostic and Statistical Manual of Mental Disordersdiagnosed with major depressive disorder
Do you:
To be diagnosed with MDD, one of your symptoms must be a persistent low mood or a loss of interest or pleasure, the DSM-5 states. Your symptoms must also not be due to substance abuse or a medical condition, such as thyroid problems, a brain tumor, or a nutritional deficiency.
Of course, its normal to have any or all of these symptoms temporarily from time to time. The difference with depression is that the symptoms persist and make it difficult to function normally.
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What Is Social Anxiety Disorder
Social anxiety disorder is a common type of anxiety disorder. A person with social anxiety disorder feels symptoms of anxiety or fear in situations where they may be scrutinized, evaluated, or judged by others, such as speaking in public, meeting new people, dating, being on a job interview, answering a question in class, or having to talk to a cashier in a store. Doing everyday things, such as eating or drinking in front of others or using a public restroom, also may cause anxiety or fear due to concerns about being humiliated, judged, and rejected.
The fear that people with social anxiety disorder have in social situations is so intense that they feel it is beyond their control. For some people, this fear may get in the way of going to work, attending school, or doing everyday things. Other people may be able to accomplish these activities but experience a great deal of fear or anxiety when they do. People with social anxiety disorder may worry about engaging in social situations for weeks before they happen. Sometimes, they end up avoiding places or events that cause distress or generate feelings of embarrassment.
Some people with the disorder do not have anxiety related to social interactions but have it during performances instead. They feel symptoms of anxiety in situations such as giving a speech, competing in a sports game, or playing a musical instrument on stage.
How Do You Motivate Someone With Anxiety
To motivate and engage employees with anxiety, you must first begin an honest dialogue. However, you have to let employees take the initiative and bring their challenges to you. Dont pry instead, let your employees know you take mental wellness seriously and encourage them to discuss such issues with you.
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Stop Treating Your Loved One Like A Machine
If you see someone struggling and spinning out of control, hurting and afraid, your first impulse might be to try and fix the situation with advice and rational thinking. This comes from a good place. We just want our loved one to be better, and we dont want them to hurt!
But theres a dangerous side to this impulse. Without realizing it, we begin to treat the people in our lives as machines that need to be fixed or puzzles that need to be solved. When they feel anxious or panicked, we want to jump in and fix them. Hear me on this: Your loved one is not a broken machine. Anxiety is a signal that theyre feeling unsafe and disconnected. Instead of trying to fix them, lean in and listen. Provide a safe, supportive space for connection.
Instead of focusing on solving the problem, offering advice, or muscling your way to a solution , just ask yourself how you can simply be with your loved one. Offer support. Offer love. Offer a listening ear. Offer your presence. Clean the kitchen or fill their car with gas. Move toward with your heart and not at with your advice.
Dont Buy Into The Common Myths About Anxiety
We have a lot of misconceptions about anxiety in our culture. As a result, we can give really bad advice to people were trying to help. Here are a few of the common phrases people with anxiety often hear:
- Just chill out.
- Try some yoga or deep breathing.
- Anxiety is a disease.
- Anxiety is a genetic disorder that was passed down to you from your parents. Its just the way you are!
- Anxiety means something is wrong with you.
- Anxiety only affects lazy, weak or undisciplined people.
- If youre anxious, youre probably hiding something from your loved ones, from God or from yourself.
- Anxiety is just stress. We all worry. Get over it.
Now, you might not say those things word for word, but I bet youve heard a similar rationale beforeor at least felt it. The truth is, anxiety is caused by about a million different factors converging together to create a chaotic ecosystem. And while things like yoga and breathing can help, healing from anxiety takes more than just a 10-minute meditation with some essential oils. Dont belittle or minimize the anxiety your loved one is feeling.
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Give Them Time To Speak And Be Heard Even If It Takes A Long Time
Be patient and understanding.
Anxiety can be a difficult thing to deal with, but if you take the time to communicate effectively, it can make a world of difference for the person with anxiety.
Just be sure to be respectful, patient, and encouraging, and you’ll be on your way to better communicating with someone who has anxiety.
Some things you can say are:
- “I’m here for you.”
- “You’re not alone in this.”
- “I believe in you.”
- “Let me know if there’s anything I can do to help you.”
- “I’m just a phone call away if you need to talk.”
- “Thank you for opening up to me.”
- “I’m here to listen, not to judge.”
- “It sounds like you’re feeling really overwhelmed right now.”
- “Thank you for sharing that with me.”
- “I can’t imagine how tough this is for you.”
These are a few ideas and phrases that can help get you started.
Dating Someone With Social Anxiety
If you are dating someone with social anxiety, the anxiety will most likely affect your social life. You might not be able to take your partner to all of the social events or gatherings you want to go to. Like with other forms of anxiety, social anxiety disorder could lead to arguments or cause the two of you to grow apart if it starts to impact your relationship.
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Develop An Action Plan For Anxiety And Depression
Your action plan for anxiety and depression will cover a wide range of options. The plan can include exercise, stress management and how to improve your sleep. You may be referred to a psychologist who can help you address things like negative thinking and how to manage difficulties in your relationships.
Some people think its weak to admit theyre going through a tough time, but if you have anxiety or depression, you cant just snap out of it or pull yourself together. Theres more to it than that.
If you think you may have anxiety or depression, and want to take action, start by talking to someone you trust keeping it to yourself can make things worse. Discuss your situation with a friend, partner, family member a colleague or your GP.
Beyond Blue has put together information about how men can create an action plan.
Prevalence Of Anxiety And Depression In Men
On average, one in 8 men will have depression and one in 5 men will experience anxiety at some stage of their lives.
Men are less likely to experience anxiety and depression than women. They are also less likely to talk about it. This increases the risk of their anxiety or depression going unrecognised and untreated.
Untreated depression is a high risk factor for suicide. In Australia, there are about 3,000 suicides each year. Around 75% of people who take their lives are men, with an average of almost 7 men taking their lives every day.
Its important to remember that anxiety and depression are conditions, not weaknesses, and effective treatments are available.
and depression not only for you, but for your friends and family. Visit Beyond Blue to find out more about anxiety.
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Encourage Them To Focus On Things They Can Change
Often people with anxiety see small problems as massive, even insurmountable hurdles. To help them gain some insight and perspective, dont deny their worries. Acknowledge that while they may not be able to control the whole situation, there likely are aspects of the situation they do have some control over.
Have a conversation about whats controllable and not, suggests Miller. Sometimes anxiety comes about because we try to control things that we just simply cant. Having that conversation can allow them to process their feelings and what they can or cant do about their worries.
Dos And Donts Of Helping Someone With Anxiety
- It is challenging to love someone that lives with anxiety
- Some of the ways that friends/family try to help can make anxiety worse
- There are many dos and donts for those who have loved ones with anxiety
- Your support is going to be a big part of their recovery
- If you personally have never experienced an anxiety disorder, it is helpful to remember that the experience of living with anxiety is typically not what most people imagine
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Talk To Someone And Seek Help
You dont have to keep all those worries and negative emotions all to yourself. Talk to someone. Make yourself heard. You have people in your social circle who worry about you. They will be glad to help you if only you turn for their advice or support. You may also talk to a school counselor in case you want a private conversation with a professional.
Also, try to stay social. Staying isolated wont do you any good. Most students around go through similar emotions, worries, and stresses. Talk to them. Just sharing a few laughs with peers can make you forget all about stress.
Lastly, you may also seek professional academic help when you cant keep up with the workload. Its totally normal to get a hand with an assignment or two. Just read thesepapersowl reviews to see how much a writing service can do for you in a few days or even hours. Dont be hesitant to hire such help when you need it.