Anxiety is a sensation of stress accompanied by anxious thoughts and physical changes like high blood pressure, perspiration, dizziness, or a fast heartbeat. Anxiety is the most frequent type of emotional disorder, affecting people of all ages. According to the American Psychiatric Association (APA), women are more likely than men to be diagnosed with anxiety disorders.

The symptoms might begin in childhood or adolescence and continue until adulthood. Anxiety disorders are characterized by severe, excessive, and persistent concern and fear about everyday occurrences. Individuals who have anxiety will be characterized by repeated episodes of extreme anxiety, fear, or terror that reach a peak within minutes. For instance, if the person is in a new environment, they will feel scared, anxious and uncomfortable since they are unfamiliar with the surroundings and people.

When a fearful mood lasts more than six months, it becomes strong and often incapacitating, interfering with daily activities. For example, an individual wouldn’t be interested in doing activities that would make them pleased. Therefore, do not be hesitant to seek professional help. 

Symptoms

Increased heart rate, high blood pressure, dizziness, difficulty breathing, distress, perspiration, dry mouth, and difficulty concentrating are some of the most common symptoms of anxiety.

Anxiety presents itself in a variety of ways, depending on the person experiencing it. For example, some people will experience nightmares, while others will not.

Ways to cope with anxiety

Exercise

Exercise is the most straightforward and common technique to help people cope with their anxiety. Taking 10-15 minutes to exercise can help us focus on our body and relax to remove the stress and fear.

Write a diary

Writing down all the thoughts and emotions can help us grasp what we are terrified of, making it less overwhelming. While reading it back, we can also discover the best methods to overcome the challenges.

Listening to some music

Music has been demonstrated in studies to help us relax and reduce stress by calming our nervous system and lowering cortisol levels. It will also assist us in avoiding any conflicting internal or external stress triggers.

Practice breathing techniques

The most common way to assist us in not being nervous is to maintain practicing breathing techniques. It will help us slow down our heart rate, which will help us relax.

Meditation

15-20 minutes of meditation can gradually help teach your brain to eliminate anxious thoughts when they occur.

Art therapy

Drawing, sketching, and painting will always help relax our thoughts and bodies. Apart from that, art therapy can help us maintain our focus and discover healthy coping strategies. 

Get some professional help

Do not hesitate to seek professional support if you feel unwell.

The Inner Lynk is a queer friendly and client affirming organization comprised of licensed mental health professionals. We offer psychological and wellness services for those experiencing mental illness, and people who are undergoing life’s stressors. We help people to achieve a state of mental health and mental wellness and lead their best lives.

We provide individual, couple, and group counselling in a warm and private setting. Available in physical and online session.

References

Anxiety. (2022). American Psychological Association. https://www.apa.org/topics/anxiety

Anxiety Disorders. (2021, September 23). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961

Ferraro, K. (2021, September 10). 7 Ways Music Can Help Reduce Stress and Anxiety. https://www.ascap.com/help/wellness/7-ways-music-reduces-stress-anxiety

Hirschlag, A. (2018, December 17). Do You Live with Anxiety? Here Are 11 Ways to Cope. Healthline. https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety

Holland, K. (2020, September 3). Everything You Need to Know About Anxiety. Healthline. https://www.healthline.com/health/anxiety