Ways To Cope With Anxiety

Overview 

• Anxiety disorders are prevalent worldwide, affecting around 301 million people globally in 2019¹
• Assigned females at birth (AFAB) are more likely than assigned males at birth (AMAB) to be diagnosed with an anxiety disorder. This difference may be due to several factors, including hormonal fluctuations and societal expectations
• Anxiety disorders commonly co-occur with other mental health disorders, such as depression, substance use disorders, and eating disorders
• Anxiety disorders can significantly impact a person's ability to function at work or in school. They can lead to decreased productivity, absenteeism, and difficulty in maintaining relationships with colleagues or peers
• Despite the high prevalence, many individuals with anxiety disorders do not receive treatment. This treatment gap can be attributed to various factors, including stigma, lack of access to mental health services, and under-recognition of symptoms
• Severe anxiety disorders can severely impair quality of life, affecting relationships, physical health, and overall well-being

Understanding anxiety

What is anxiety?

Anxiety is a complex emotional state characterised by feelings of worry, apprehension, or fear about future uncertainties or potential threats. It is a natural human reaction to perceived danger or stress, usually consistent with physical sensations such as increased heart rate, sweating, trembling, and restlessness. While anxiety can be a normal reaction that helps individuals cope with challenges, for those with anxiety disorders, these feelings are persistent, excessive, and can significantly interfere with daily life. Anxiety disorders can vary in severity and may require professional intervention to manage effectively.²

Causes of anxiety

Understanding anxiety is complex because everyone's experience with it is unique. Multiple factors are involved. This complexity means identifying exact causes can be challenging. Below are some common contributors to anxiety:³

1. Past or childhood experiences
   1. Traumatic events: physical or emotional What causes anxiety problems - Mind abuse, neglect, losing a parent, bullying, social exclusion, or experiencing racism can trigger anxiety
   2. Parental influence: parents who are either overly protective or not warm can contribute to developing anxiety
   3. Personal experiences: specific personal histories, such as being sent to boarding school and experiencing separation anxiety, or dealing with family health crises, can be significant factors

2. Current life situation
   1. Stress and exhaustion: a buildup of stress or ongoing exhaustion can lead to anxiety
   2. Uncertainty and change: significant changes or uncertainty in life, such as during the coronavirus pandemic, can be major triggers
   3. Pressure: feeling under pressure from work or studies, long working hours, unemployment, and financial or housing problems can all contribute
   4. Social issues: experiencing loneliness, isolation, abuse, bullying, harassment, or racism can also lead to anxiety
   5. Bereavement: losing someone close can trigger anxiety
   6. Environmental concerns: worrying about issues like climate change can cause eco-anxiety

3. Physical and mental health problems
   1. Physical health conditions: living with a serious, ongoing, or life-threatening physical health condition can trigger anxiety
   2. Mental health issues: anxiety often coexists with other mental health conditions like depression

4. Drugs and medication
   1. Medication side effects: certain psychiatric medications and medications for physical health problems can cause anxiety as a side effect
   2. Substance use: recreational drugs and alcohol can trigger or worsen anxiety Reducing or eliminating alcohol can help manage anxiety symptoms, even though it might seem helpful initially

5. Genetic Factors
   1. Inherited traits: research suggests that having a close relative with anxiety can increase your chances of experiencing it. This might be due to shared genes or learned behaviours

Symptoms of anxiety

Symptoms of anxiety disorders can manifest in various ways, affecting both the mind and body. Individuals with these disorders may experience:⁴

1. Excessive worry: persistent and uncontrollable thoughts about future events, past experiences, or everyday situations, often leading to heightened anxiety
2. Physical symptoms:
   1. Rapid heartbeat or palpitations
   2. Sweating, trembling, or shaking
   3. Difficulty breathing
   4. Feeling dizzy or lightheaded
   5. Upset stomach or nausea
   6. Muscle tension and aches
3. Cognitive Symptoms:
   • Difficulty staying focused on tasks
   • Feeling on edge or restless
   • Irritability or easily becoming agitated
   • Fearing out of control
   • Persistent thoughts of danger or impending doom
4. Behavioural changes:
   • Avoiding situations that trigger anxiety
   • Performing ritualistic behaviours for reassurance (like checking, counting, or washing)
   • Difficulty sleeping or disruption of sleep patterns
5. Emotional responses:
   • Feeling overwhelmed
   • Heightened sensitivity to perceived threats or dangers
   • Difficulty managing emotions like fear, worry, or panic

Coping strategies

Coping with anxiety involves a range of strategies that can be tailored to individual needs. Techniques such as mindfulness and relaxation (like deep breathing and meditation) help manage physiological responses to stress. Cognitive-behavioural approaches address irrational thoughts and promote problem-solving skills. Lifestyle adjustments such as exercise, a balanced diet, and sufficient sleep support overall well-being. Social support from friends, family, or support groups provides emotional reinforcement. Behavioural techniques like exposure therapy gradually reduce anxiety triggers. Engaging in one's hobbies or setting boundaries improves self-care. Professional help through therapy or medication offers additional support when needed. Effective coping involves integrating these strategies into daily life to manage anxiety effectively.

Treatment

Anxiety is a common experience, but when it becomes overwhelming or persistent, it may require treatment. The main treatments for anxiety disorders are lifestyle changes, psychotherapy, and medications. Often, treatment combinations work best:⁵

Lifestyle changes⁶

Regular Exercise: physical activity releases endorphins, which improve mood and reduce stress.

Healthy diet

A balanced diet helps maintain stable blood sugar levels and provides the nutrients for optimal mental health.

• Foods that reduce anxiety:
  • Omega-3 fatty acids: found in fish like salmon and mackerel, they can help reduce anxiety
  • Antioxidants: present in berries, nuts, and green leafy vegetables, they combat oxidative stress linked to anxiety
  • Magnesium-rich foods: foods like spinach, almonds, and avocados can help manage anxiety
• Foods to avoid:
  • Caffeine and sugar: these can exacerbate anxiety symptoms and should be consumed in moderation
  • Alcohol: while it might seem to provide temporary relief, alcohol can worsen anxiety in the long run

Adequate sleep

Good sleep hygiene practices can help improve the quality and duration of sleep, which is crucial for managing anxiety.

• Advice for better sleep:
  • Sleep schedule: maintaining a consistent bedtime and wake-up time every day to regulate your internal clock
  • Routine before sleep: engage in calming activities before bed, like reading or taking a warm bath
  • Sleep environment: create a restful environment by keeping the bedroom dark, quiet, and cool
  • Limiting screen time: reduce exposure to screens before bedtime as the blue light can interfere with sleep

Psychotherapy

Also called talk therapy, it involves seeking help from a therapist to alleviate anxiety symptoms, which is an effective way to manage anxiety.

• Cognitive Behavioral Therapy (CBT): This is the most effective form of psychotherapy for anxiety disorders. It focuses on teaching specific skills to improve your symptoms and gradually return to the activities you've avoided because of anxiety. CBT includes:
  • Exposure therapy: you gradually face the object or situation that triggers your anxiety, helping you build confidence in managing the situation and your symptoms

Medications

Several types of medications can help relieve anxiety symptoms. The right medication for you depends on the anxiety disorder you have and whether you have other mental or physical health issues.

• Antidepressants: certain antidepressants, especially selective serotonin reuptake inhibitors (SSRIs), are often used to treat anxiety disorders
• Anxiety medication: Buspirone is a frequently used drug for treating anxiety.
• Sedatives and beta blockers: In some cases, doctors may prescribe sedatives (benzodiazepines) or beta blockers for short-term relief of anxiety symptoms. However, these are not intended for long-term use due to potential dependence and limited effectiveness over time

Psychological interventions

Psychological interventions are essential for treating anxiety and can be provided in various ways:

• Individual or group therapy: therapy sessions can be in person or online
• Stress management skills: learning relaxation techniques and mindfulness can reduce anxiety symptoms

Seeking care

If your anxiety symptoms persist and interfere with your daily life, seek professional help. A healthcare provider can work with you to find an effective treatment plan, including therapy, medication, or a combination of both.

Summary 

Anxiety is a common and treatable mental health condition that affects people differently. Effective management involves a combination of strategies tailored to each person's needs, including therapy, medication, and lifestyle adjustments. By understanding the causes and symptoms of anxiety, seeking professional help when necessary, and engaging in self-care practices like exercise and mindfulness, you can alleviate symptoms and enhance your overall health. With the right support and strategies in place, it is possible to lead a fulfilling life despite anxiety challenges.

FAQs

How is anxiety diagnosed?

Your doctor will evaluate your symptoms, and medical history, and possibly perform a physical exam to rule out other conditions. Your doctor may use a questionnaire or scales to evaluate your anxiety.

Can anxiety disorders be cured?

Anxiety disorders are treatable, but they may not be cured traditionally. Effective treatment can help you manage symptoms and lead a normal life. Some people may experience remission, while others might need ongoing treatment.

Is medication the only solution for anxiety?

No, medication is one of the treatment options. Psychotherapy, especially CBT, is very effective. Combining both often gives the best results. Other important options are lifestyle modification and self-care.

What should I do if my anxiety doesn't improve with treatment?

Talk to your doctor if your anxiety doesn't improve with treatment. They may adjust your treatment plan, try different therapies, or suggest a combination of treatments. Persistence and communication with your provider are important.

Can children and teenagers have anxiety disorders?

Yes, children and teenagers can also develop anxiety disorders. Symptoms may differ slightly from adults, and early intervention is important. Treatment options are similar, including therapy and sometimes medication.