Updated on 01/17/23
At some point in life, you will experience anxiety. When anxiety takes hold, it can disrupt your life and affect your sense of control, confidence and lead to physical symptoms. It can even lead to substance use in trying to cope. Here’s what to do when anxiety takes over.
Understand You Are Not Alone
It is important to remember that you are not alone when anxiety takes hold. According to a study from “Dialogues in Clinical Science,” anxiety disorders affect around 33.7 percent of the US population. Since so many individuals struggle with anxiety, there are a lot of good resources and tools that you can do to manage your anxiety.
Understanding you are not alone and having resources for help, you can also take comfort in knowing that anxiety does not have to be an avoidable subject. Educating yourself about the signs and symptoms is the first step toward overcoming anxiety.
Some signs and symptoms include:
- Irrational thoughts
- Constantly feeling worried
- Panic attacks
- Trying to control everything in and around your environment
- Using substances to cope
- Signs of alcoholism
Consult a Professional
Anxiety is among the most common health problems in the US, which is why many individuals neglect to find help. Doing so runs the risk of becoming isolated or developing a substance use or other mental health disorder. When your anxiety becomes debilitating or persistent, this is a clear indication that you need professional help.
Treatment Options
Your anxiety might feel as though it is out of control, but it is treatable. Seeking help will allow you the opportunity to ease symptoms. To accomplish this requires a series of different approaches. Among the most effective approaches are the following treatment options:
- Psychotherapy (or talk therapy): This form of therapy is a collaborative approach that utilizes various techniques to help you identify underlying thought and behavioral patterns. Working through these sessions will help you understand what contributes to your anxiety and address these issues and overcome them.
- Cognitive behavioral therapy (CBT): CBT is a form of psychotherapy that helps identify specific issues and challenges that feed your anxiety. This form of therapy provides you with the tools necessary to cope and eradicate negative thoughts and behavioral patterns.
- Medication: Certain medications might be necessary to help you manage anxiety. Medication can ease debilitating symptoms and support your progress during therapy sessions. There are different anti-anxiety medications, so you will need to remain patient when finding the one that works for you.
- Engage in Activities: Participating in activities like hiking, yoga, playing music or reading are healthy distractions to shift your mind from anxiety and focus on something you enjoy.
Never Stop Learning About Your Anxiety
Most people try to forget about experiences that bring grief or pain. This is very true for anxiety. While you shouldn’t dwell on these negative things, you may learn from these episodes. When you continue to learn about your anxiety, you will develop a better understanding of how to calm yourself. It might be as simple as reducing your caffeine intake, or it might require more changes in your habits. Here’s what you can do following an episode of anxiety.
- Keep a journal. If you experience anxiety often, you should consider keeping a journal. Keeping a journal helps you track what triggers you. Over time you are likely to notice patterns, places and specific situations that trigger your anxiety.
- You are different. What works for someone else might not work for you. Understanding this will keep you from feeling discouraged if someone else’s approach does not work for you. You are unique in this way and will have different approaches and perspectives on managing your anxiety. So long as these are healthy habits, you will manage anxiety effectively.
- Maintain support. Never go-it-alone. Attend therapy sessions, support groups and connect with loved ones to provide you the support you need to express your emotions without succumbing to negative thoughts and behaviors. Even if you do, you can take comfort in knowing you have help.
Control What You Can Control
Hanging onto the past and using it to prevent or shape your decisions or define your future is never the best way to combat anxiety. You can only control how you react to negative thoughts. Remember to live in the present and ask yourself if you are currently feeling threatened? The answer is more often “no.” When you realize that you are in control of how you want to respond to stress and anxiety, you will feel a sense of confidence and freedom and soon overcome your anxiety.
If your anxiety has become excessive and lasts for months, this is a clear sign that anxiety is interfering with your life. DiscoveryMD’s presence within the community continues to grow, providing you an array of opportunities to stay involved and give back to the recovery community. If you or a loved one is currently struggling with anxiety or other mental health disorders, DiscoveryMD can help. To find out more information about our programs, contact us today.