Master Your Anxiety: Recognizing Symptoms & Effective Management Strategies

Maybe you are worried, stressed, tense or restless. You might be wondering- Why am I feeling this way? Is there something I can do about it? It’s possible you are struggling with anxiety. Perhaps you have heard the word tossed about. But do you really know what it is? Should you be concerned and seek assistance in managing those feelings? This blog will help you sort through some of the ways anxiety might manifest in your life and how you can take steps to lessen its impact by getting the support you need. 

Anxiety can actually take several forms. All of them have some common feelings and physical symptoms but each type is based on triggering events and has distinct reactions. Generally, it is recognized there are 6 different types of anxiety disorders. While there are many in-depth descriptions of each type, the following will give you a brief overview of each one:

Generalized Anxiety Disorder- An individual who suffers from Generalized Anxiety Disorder becomes concerned with issues that arise every day leading to a lack of concentration, unexplained pains, and inability to sleep. The issues of concern might be family, money, or health. 

Social Anxiety Disorder- Worrying about social events due to potential embarrassment, or being judged, resulting in an inability to speak, make eye contact with others, sweating, or other feelings of sickness are signs of social anxiety disorder. This is seen as a disorder when it persists for more than 6 months and may result in avoidance of interactions with others. 

Panic Disorder- A panic disorder is a recurring sudden fear resulting in a loss of perspective often accompanied by the inability to catch breath or the feeling of chest constrictions. 

Phobias- An anticipatory fear of different objects or situations (like seeing blood, spiders, being in closed spaces) might reflect a phobia. This goes beyond not liking these things but is an overpowering feeling that again, is impacting for more than 6 months. 

Obsessive Compulsive Disorder (OCD)- OCD is usually characterized by thoughts that seem to barge into your head. This is often followed by panic, anxiety, or other emotional distress moving beyond mere worry.  If you are suffering from OCD you are likely spending at least an hour a day trying to deal with these thoughts and push them away.

Post Traumatic Stress Disorder (PTSD)- PTSD can occur when a traumatic event that has happened or seen is retriggered resulting in panic, anxiety, or other emotions.

          Did you recognize yourself in any of these descriptions?

Remember, most people do worry and so might feel these emotions from time to time. In fact, sometimes having these emotions actually helps us, making us focus on an area of concern. But if these feelings are persistent, lasting more than 6 months, and interfering with work, family, or social life that is a signal you might need additional help in managing anxiety. 

         So what can you do?

You don’t have to let anxiety control your life. One of the first steps is to acknowledge that you are feeling anxious.Talking about anxiety and determining your personal triggers or situations will be the first step in managing it. 

Self Help- You can be the first stop in managing your anxiety. When you start to experience the signs of worry and panic, it helps to slow down and implement some relaxation techniques.  This includes deep breathing, meditation, listening to calming music, or talking to a friend. Starting a journal to write about your feelings may also help identify the triggering events and by expressing your thoughts, start to tame them. Use your personal awareness to engage in “self talk”  to focus on the present, taking your focus away from future worrying events. Lifestyle adjustments like getting regular exercise, eating healthy foods, and getting enough sleep will also support healthy coping mechanisms. 

Getting Outside Support - Getting outside help from a therapist is often an effective way to combat anxiety. Using Cognitive Behavior Therapy (CBT), a therapist can assist in helping you develop strategies to deal with your anxiety, working to help you deal with the day to day realities of your life.  Strategies in CBT will support a shift in thinking about situations, reframing them more positively. This supports a change in emotions leading to behavioral changes. CBT has been determined to be one of the most effective treatments for anxiety (per the Mayo Clinic). Sometimes medications can support a reduction in anxiety as well. You will need to work with your doctor/psychiatrist to determine if this is the correct path for you. 

If you are showing signs of anxiety, please know that these suggestions above can help you find a positive path to leading a full life. As a therapist using CBT I know CBT is one of the best ways to see results.  In fact, use of CBT for those suffering from anxiety often results in therapy of shorter duration than individuals suffering in other ways.

Please reach out, I’d love to talk with you about supporting you on your journey for a better and fuller life.