What To Do When Your Anxiety Wont Go Away
If you are having a challenging time finding peace of mind, or if you struggle to stay calm and generally free from irrational worries or fears, you may want to consider seeking professional help for your anxiety.
Working with a professional has several benefits. First, you can have your symptoms examined and diagnosed properly so that you know what kind of anxiety you have. Based on your evaluation results, a mental health professional can advise you on the therapies and medications that can help you.
Part of managing a mental disorder is learning about it. With the right information in hand, you will be informed as you create strategies to help you manage your anxiety. There are a lot of resources you can use to help you.
A mental health provider should consult the Diagnostic and Statistical Manual of Mental Disorders, 5th Edition when evaluating your symptoms. This helps ensure you receive the right diagnosis and treatment. It also rules out other possible causes of your condition.
When you meet with your medical or mental health provider, have questions ready as well as an account of what you have been experiencing. Your doctor will also ask you questions to help them understand your symptoms and how they affect you.
NIMH also says exposure therapy is another approach to helping people cope with an anxiety disorder.
If you notice a change in your physical or mental state when taking medications, consult with your doctor as soon as possible.
Practice Good Sleep Hygiene
Try to go to sleep and wake up at the same time every day weekends included.
Your routine before going to bed also matters. Consider giving yourself wind-down times. For example, 20 minutes with no devices. Instead, you could read a book or take a bath.
Avoiding potential triggers, like watching TV or scrolling the news on your phone, is key.
Creating a sleep routine will help you fall asleep faster and reduce the chances that youll lie awake, worrying about unfinished tasks or the next morning.
Remember To Talk With Them
You might feel tempted to tell your friend that nothing is wrong. You might want to tell them they should stop worrying. This probably wont help. A person can still have a panic attack while also realizing theres no immediate threat to them.
Instead, try to be understanding. Ask your friend if theyve had similar symptoms in the past. Find out from them how the situation turned out. This might help them come to the realization that this feeling will go away fast and everything will soon be back to normal.
Help get their mind off of the panic attack symptoms by starting a casual conversation. When doing this, dont minimize the symptoms. Dont force them to talk if theyre not interested in it. If youre in a public space, ask your friend if they want to leave or get some fresh air.
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Traditional Ways Of Treating Anxiety
Many treatment options exist for anxiety.
Treatment may depend on the type of anxiety you have. If you have social anxiety or a social phobia, therapy may work best to reduce your levels of anxiety . If you have generalized anxiety disorder , an ongoing feeling of worry or stress without a specific cause, your doctor may recommend learning behaviors or skills to help you stop avoiding activities because of anxiety , or talking about your anxiety with a therapist.
Your doctor may also prescribe medications.
What Are Common Anxiety Symptoms
Some anxiety symptoms are unique to the individual, but common symptoms can indicate an anxiety disorder. These signs include:
- intense anxiety
- gastrointestinal problems
Some people go as far as to do things like planning for an escape route or avoiding known triggers to avoid anxious feelings. They believe that if they avoid and plan, they wont feel as anxious. Unfortunately, that is not true in most cases.
There are ways to treat anxiety that can be learned from a mental health professional.
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How Is Anxiety Treated
Anxiety is treated by psychologists, psychiatrists, and other mental health professionals.
Treatment options for anxiety include:
Anxiety Chest Pain Vs Heart Attack Chest Pain
Chest pain is a concerning symptom, and its usually best to seek emergency medical attention if youre experiencing it. Even if the chest pain cause is anxiety, its better to know than to risk missing valuable time if youre having a heart attack.
People describe chest pain in a number of ways when theyre having a heart attack. Some examples include:
- chest pain that radiates to other parts of your body, such as down your arms or up to your jaw
- chest pain that worsens with exertion
- nausea along with chest pain
- pressure in the chest, as if someone has put something heavy on your chest
- rapid heart rate
- shortness of breath
- squeezing sensation in the chest
An estimated 30 percent of patients who are having a heart attack dont have chest pain, according to 2020 research . Some people report symptoms like back pain and fatigue as part of their heart attack symptoms.
While doctors know there is a connection between anxiety and chest pain, you still shouldnt ignore your symptoms and seek medical attention.
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Avoid Black And White Thinking
There are two kinds of problems: One that can be solved and one that cannot. Before you start feeling anxious, ask yourself this: Is the problem a solvable one? Is the problem a real one? The answers to those questions are usually pretty straightforward and will allow you to put things in perspective. Many situations arent clear and we cant predict the future, no matter how hard we try.
Accepting this and seeing unsolvable problems for what they are will allow us to devote our mental resources appropriately. Black and white thinking is detrimental to our mental state because it offers two options. Thats it! How many situations ONLY have two options? Life is liquid, with an infinite amount of variations so we shouldnt lock ourselves in to having only two options. Doing so will increase our anxiety because if it isnt one then it HAS to be the other when thats just not how life works.
What Are The Symptoms Of Anxiety Disorders
The different types of anxiety disorders can have different symptoms. But they all have a combination of:
- Anxious thoughts or beliefs that are hard to control. They make you feel restless and tense and interfere with your daily life. They do not go away and can get worse over time.
- Physical symptoms, such as a pounding or rapid heartbeat, unexplained aches and pains, dizziness, and shortness of breath
- Changes in behavior, such as avoiding everyday activities you used to do
Using caffeine, other substances, and certain medicines can make your symptoms worse.
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Addressing Your Anxiety Right Now
There are some things you can do in the short-term to deal with anxiety. You can call a trusted friend or family member who can offer an ear and perhaps advice to help you adjust your perspective. Mayo Clinic advises lifestyle changes that can make it easier to manage anxiety. Among its suggestions are:
Staying physically active. Adopt an exercise routine that can help you keep stress in check.
Get sufficient sleep. Getting enough rest should be a priority, as it can help you feel refreshed to face the day and any matters that come up. If you are having trouble getting sleep, visit a doctor who may be able to help.
Avoid alcohol, recreational drugs, and smoking. All of these can contribute to high anxiety levels. Mayo Clinic also advises cutting back on caffeinated drinks.
Eat healthy meals, snacks. Consuming fruits, vegetables, whole grains, and lean meats, and drinking water regularly can help you be kind to your body and adopt a wellness mindset.
Practice mindfulness and meditation. Finding time to spend in quiet meditation can lower stress levels, which can help you get a better handle on your anxiety. Yoga and other exercises that encourage mindfulness can also help you focus on addressing your fears head-on with a way of thinking that is beneficial to you.
Talk To A Mental Health Professional
Feeling anxious all the time can be a sign of a mental health issue like depression. If your anxiety becomes excessive and difficult to manage, ask your doctor for a referral to a mental health professional, or contact a mental health professional directly. Talking with a therapist, psychologist, or psychiatrist who can treat the underlying issue may help you feel better.
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How To Calm Anxious Thoughts:
There are many ways to deal with your daily anxiety. Accepting it is only the first step. Next, what do you do about it? You can surrender to it and live the life you DONT want to live or you can cope with it and do the work it takes to conquer it. Youll be a happier, more peaceful and serene individual.
If you want to live a fulfilling life, you need to find a way to live with your anxiety. This is just another way of saying youll cope with it. With anxiety, there are many ways to cope.
Some may not work for you and some may do wonders for youso its a trial and error process. Dont be discouraged. If you try something that doesnt work at least you know one more strategy that wont work. In this article, youll be presented with the top 18 strategies, tips, tricks you can start doing TODAY to deal with your daily anxiety so you can live the life you want to live.
Although therapy and medication are always an option, many people dont want to spend the time and money required to take this route. The focus of this post is to help you cope with your anxiety so you wont need treatment. Should your anxiety become too overwhelming and crippling, do not hesitate to contact a licensed therapist near you. These 18 strategies will help you lead a healthier life in spite of anxiety, stress and worry.
Realize That Now Is The Perfect Time To Start Feeling Better
And finally, realize that your anxiety and fear will not go away until you stop waiting and start learning. There are many resources available to you to help you overcome your anxiety books, courses, doctors, counselors, support groups, and more.
Some of you have been waiting for the perfect time to conquer your anxiety. You may be saying to yourselfI cant tackle my anxiety right now. Ill wait until my symptoms arent so strong to make changes in my life. Or Ill start making changes when my life is less hectic. The list goes on and on.
Heres what Ive discovered: Youll be waiting a lifetime for these things to happen. Because when you wait for something else to happen to improve your life, youre giving away your power. You feed your anxiety and feelings of loss of control.
The only perfect time to conquer your anxiety is right nowthis moment. You do not need to feel symptom-free or confident or energetic, or anything else to begin. All you need to do is take the first step.
Practice these six habits daily, and youll see your skills improve as you take back your power from anxiety.
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What Are The Symptoms Of Anxiety
You may have an anxiety disorder if you often feel scared, worried or nervous, or if you always worry that something bad is going to happen.
Anxiety can affect someones ability to concentrate, sleep and carry out ordinary tasks at work, home or school. People with anxiety disorders often feel they have to avoid stressful situations and, in extreme cases, avoid going out altogether.
Physical symptoms are common and include shortness of breath, a pounding heart and trembling hands.
You can find more information about anxiety symptoms here.
Anxiety Disorders Are Linked To Alcohol And Drugs
There is a strong link between alcohol and anxiety. Research shows that people with anxiety disorders are two to three times more likely to have problems with drugs and alcohol at some point in their lives than the general population. But that’s not all: Alcohol and drugs can often cause panic attacks, according to the Anxiety and Depression Association of America .
People with social anxiety, in particular, may turn to alcohol in order to lessen their symptoms, but alcohol can actually make anxiety worse. About 20 percent of people with social anxiety disorder also have an alcohol or substance abuse disorder, notes the ADAA. No matter which problem comes first, the combination of drugs, alcohol, and anxiety can become a vicious cycle.
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Learn How To Manage Your Anxious Thoughts
Anxiety doesn’t come out of the blue. When you have anxiety attacks, it’s often because your mind tends to spiral into negative thoughts – often without your control. Sometimes you can control this anxiety by keeping these thoughts at bay and learning to dismiss triggers that cause you anxiety.
For many, this is easier said than done. But there are many different strategies you can try that may be effective. These include:
A Question Checklist
When you feel anxious, have a checklist on hand of questions to ask yourself about that anxiety experience. The longer the checklist, the more you’ll find that your thoughts become more realistic. Questions that you can use include:
- Is there a reason to believe something is wrong?
- What evidence is there that something is wrong?
- Is there a chance I’m blowing this out of proportion?
Affirmations not for everyone, but those that do use them find them to be very beneficial. Affirmations are things that you say to yourself to make yourself feel better. These include:
- I’m okay. This is just anxiety and I will get passed this .
- I have a great life and I’m looking forward to tomorrow.
- My anxiety won’t control me.
Getting Used to Physical Symptoms
The latter is known as “exposure therapy” and there are countless ways to create exercises that will habituate you to your panic attack triggers.
What Are The Types Of Anxiety Disorders
There are several types of anxiety disorders, including:
- Generalized anxiety disorder .People with GAD worry about ordinary issues such as health, money, work, and family. But their worries are excessive, and they have them almost every day for at least 6 months.
- Panic disorder. People with panic disorder have panic attacks. These are sudden, repeated periods of intense fear when there is no danger. The attacks come on quickly and can last several minutes or more.
- Phobias. People with phobias have an intense fear of something that poses little or no actual danger. Their fear may be about spiders, flying, going to crowded places, or being in social situations .
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