What It Is and Ways To Manage It

Anxiety can be crippling, leaving sufferers feeling confused and overwhelmed. It can be hard to manage and even harder to talk about. Yet more and more people suffer from the effects of anxiety every day. Whether you, or someone you know, suffer from anxiety, it is important to understand it and how to manage it.

Put simply, anxiety is a feeling of fear or apprehension about something. It is a normal reaction to stress and is often caused by a number of things, such as specific situations or worries. It can be accompanied by physical symptoms, such as a pounding heart or sweating.

Though there are many causes of anxiety, some of the most common include: a stressful job or situation, money worries, health concerns, a traumatic event or memories of bad experiences, feeling overwhelmed or feeling scared of something. Though it is normal to feel anxious in certain situations, those who suffer from anxiety may find themselves worrying excessively and jump from one worry to the next. In severe cases, the symptoms of anxiety can have a negative effect on daily life.

In order to manage anxiety, first it is important to understand the cycle of anxiety. The cycle can be broken down into four simple steps:

1. Trigger – A stressful situation or worry triggers the cycle of anxiety.

2. Physical Response – Muscle tension, shallow breathing, increased heart rate and other physical responses happen to prepare the body for a fight or flight response.

3. Thoughts – Negative or anxious thoughts follow the physical response.

4. Behaviour – Behavioural responses can follow the anxious thoughts such as avoiding the situation or trying to reason with the anxious thoughts.

Once it is understood how the cycle works, it is possible to break that cycle. Though there is no one-size-fits-all approach, there are some steps that can be taken to manage anxiety:

1. Recognize and Accept the Feelings – It is important to be aware of the anxious feelings and understand that these are normal and common responses to stress. Being able to identify the feeling is the first step in understanding it and being able to manage it.

2. Identify and Challenge Anxious Thoughts – Anxious thoughts can be irrational and it is important to remember that not all of these fears are based in reality. It can help to write down the thoughts, identify them for what they are, and challenge them by looking at the evidence.

3. Learning or Breathing Techniques – Slow, deep breathing can help to reduce anxiety and take control of the feelings. There are also guided imagining techniques, such as progressive muscle relaxation, and mindfulness meditation that can be beneficial.

4. Acceptance – Acceptance is key to managing anxiety. This means accepting that the feeling is real but also understanding that life continues on and that everything is going to be OK.

5. Reach Out – Don’t forget to reach out to family and friends for support. Talking to someone you trust can be a huge benefit with managing feelings of anxiousness. There are also professionals available who can help with managing anxiety.

Though managing anxiety can be tough, it is possible. Though it may take time and effort, acknowledging the feeling, understanding the cycle and reaching out can all be beneficial in managing anxious thoughts and feelings. With some understanding and a few simple steps, it is possible to take your life back.