Anxiety: What Is It, and How Do I Deal With It?”
According to recent surveys conducted across the United States this summer, approximately 30-40% of Americans are dealing with anxiety or increased substance use/abuse. As we all know, 2020 has been a difficult year due to the pandemic and this has increased rates not only in our country, but across the world also. This blog post explains what anxiety is, and how to get help if you are experiencing some of the common symptoms of anxiety. It is very treatable and often times does not require medication.
Intro To Anxiety
Anxiety is a mental health diagnosis/disorder characterized by feelings of excessive worry or fear, and these symptoms are strong enough to interfere with an individual’s daily activities. Some of the most common symptoms reported/experienced are uncontrollable worry, sleep problems (hello waking up in the middle of the night, mind racing!), poor concentration, nervousness, increased heart rate, upset stomach/nausea, fatigue, muscle tension, feelings of “impending. doom”, or even avoidance of fears.
These symptoms have to be present for more days than not for at least 6 months for it to be diagnosed as Generalized Anxiety Disorder.
There are also a few different types of anxiety:
- Generalized Anxiety Disorder
- Phobias (the intense fear of a specific situation or object - are you terrified of sharks or spiders?! Me, too)
- Obsessive-Compulsive Disorder (the need to perform certain routines over and over, or has certain thoughts repeatedly)
- Panic/Anxiety Attacks (extreme response where a person has trouble controlling numerous physical symptoms and feels overwhelmed by a feeling of dread/doom)
- Postpartum Anxiety is also common, affecting around 10-20% of new moms, according to the American Pregnancy Association.
Treatment
As mentioned earlier, anxiety is very treatable and there are many options on how you can deal with it. Depending on what kind of anxiety you are experiencing, there are one or more approaches that you can take. Here are a few of the available options:
1. Therapy: CBT (Cognitive Behavioral Therapy) has been found to be very beneficial for anxiety and depression. This is where unhealthy thought patterns are identified and challenged. This can also include components of relaxation skills or exposure therapy if you are dealing with a phobia. Mindfulness therapy is also helpful, where you learn to focus on the present moment and are taught calming, relaxation techniques to help decrease anxiety.
2. Increased self-care: avoiding alcohol or other substance use/abuse, reducing caffeine intake (this can raise heart rate and similar symptoms to anxiety), quitting smoking, having a healthy diet, drinking enough water, and learning how to manage stress effectively.
3. Meditation or yoga: These practices help us to focus on our breath and learn how to be fully present in the moment, which is a big part of dealing with anxiety since we are always worried about the future and the “what ifs”.
4. Talking to someone who gets it: Share your feelings/thoughts with a family member or friend. As stated, almost 40% of Americans are experiencing similar symptoms. Someone you know if probably going through something similar and you can work together to address your concerns.
5. Using daily positive affirmations or finding a mantra that works for you
6. Disconnecting: Unplug your phone every once in a while or take a social media break. There is a lot going on right now that can make us more anxious.
7. Last but not least, medication: If you have tried everything else and are still experiencing symptoms of anxiety, there is nothing wrong with asking your doctor to recommend or prescribe medication for you. Some commonly prescribed meds for anxiety include SSRIs (Zoloft, Paxil, Lexapro, etc - these have been found helpful in treating Generalized Anxiety, OCD, Panic Disorder, and PTSD), antihistamines such as Hydroxyzine (Vistaril), Buspirone (Buspar), and Benzodiazepines such as Xanax, Klonopin, or Ativan. Benzodiazepines should be a last resort as they are habit-forming and highly addictive.
If you are experiencing these symptoms, talk to a friend, family member, or your doctor about how you are feeling. You do not have to suffer alone! Know that help is out there. If you have any other questions, feel free to reach out! You’ve got this.
Stephanie Richards, MA LPC