Anxiety is a natural human response to stress or perceived threats. While occasional anxiety is a normal part of life and can even be beneficial in certain situations, persistent anxiety can interfere with daily functioning.It’s important to differentiate between normal anxiety and anxiety disorders. If left untreated, anxiety disorders can worsen over time and have a profound impact on one’s mental and physical health.Management may include therapy, medication, lifestyle changes, and self-care strategies. By addressing underlying factors, learning coping skills, and challenging negative thought patterns, individuals can regain a sense of control over their anxiety and improve their overall well-being.If you or a loved one is struggling with uncontrollable anxiety, it might be time you seek professional support from a psychiatrist near me.
When Does Anxiety Become Debilitating?
When anxiety is persistent, it can manifest with physical symptoms, such an inability to breathe, increased heart rate, or even chest pain mimicking symptoms of serious health conditions. This leads to ER and urgent care visits, as well as ongoing fear that the individual is experiencing a medical emergency.
The generalized symptoms may make it difficult to concentrate, make decisions, or complete tasks, leading to decreased productivity and performance, all of which can strain relationships with loved ones or decrease work performance. To cope with anxiety-provoking situations, individuals may engage in avoidance behaviors, which can lead to isolation further impacting daily functioning.Prolonged activation of the body’s stress response system can lead to inflammation and hormonal imbalances. Persistent symptoms can also increase risk of cardiovascular disease, gastrointestinal disorders, immune system dysfunction, and other health issues. Anxiety can lead to emotional distress, leading to feelings of sadness, frustration, hopelessness, and low self-esteem which can then interfere with ability to enjoy life. Insomnia is highly prevalent in anxiety disorders as the racing thoughts and worries will make it difficult to fall and stay, or even get restful sleep.
Strategies
It may not be possible to completely rid oneself of anxiety; however, there are strategies meant to reduce its impact. Here are a few tips to help minimize anxiety:
1. Conduct a healthy lifestyle:
- This includes eating a balanced diet, engaging in regular exercise, getting adequate sleep, limiting caffeine, alcohol, or any other substance, socialization, learning to manage daily stressors, and maintaining healthy relationships.
2. Challenge negative thoughts:
- Ask yourself if your thoughts are based on facts or assumptions and consider alternative perspectives that are more balanced and realistic.
- Gradually exposing oneself to feared situations or stimuli in a controlled manner.
3. Set realistic goals for yourself:
- Prioritize tasks and focus on what’s most important, rather than trying to do everything perfectly.
4. Identify and minimize exposures to triggers:
- Involve setting boundaries, delegating tasks, or making lifestyle changes to reduce unnecessary stress.
5. Limit screen time:
- Limit exposure to news and social media, especially if it tends to trigger anxiety or distressing thoughts.
6. Establish a routine:
- A daily routine can provide structure and predictability, reducing feelings of uncertainty and anxiety.
7. Practice gratitude, deep breathing exercises, or progressive muscle relaxation activity:
- Focus on the positive aspects of your life and expressing appreciation for the things you’re grateful for.
- Deep breathing exercises activate the body’s relaxation response and reduce feelings of anxiety.
- Progressive muscle relaxation releases tension and promotes relaxation throughout your body. Start by tensing and then relaxing each muscle group, moving from your toes to your head.
8. Seek support, professional or from loved ones:
- Talking to someone you trust can provide validation, reassurance, and practical coping strategies.
If anxiety is persisting, causing a disruption or prevents you from achieving your full potential, seek out mental health services in San Diego for support. Sacred Psychiatric provides extensive support and professional guidance for anxiety disorder, creating a compassionate space for individuals to address and overcome their challenges.