How To Deal With Anxiety, Manage It, And Overcome It

Anxiety is a common illness that can present as intense feelings of nervousness or fear. In certain instances, anxiety can even trigger a panic attack. Panic attacks may also appear suddenly or out of the blue, seemingly for no known reasons.

Anxiety can make normal situations far more difficult to navigate and some people find that their anxiety significantly impacts their lives on a regular basis.

Luckily, there are techniques you can learn that can help manage and perhaps even overcome your anxiety, reducing its impact on your wellbeing.

What is anxiety?

It is normal to feel uneasy when faced with certain, stressful situations. Under normal circumstances, the anxiety goes away when the trigger or stressful event has subsided. However, in the case of anxiety disorders, these feelings of intense unease remain for long periods.

For some people, anxiety may appear from nowhere, be present all day, and lead to difficulties with daily functioning. This can make it hard to make decisions and maintain a daily routine.

Anxiety disorders can feel very intense and may even be debilitating, causing you to avoid activities that you would normally enjoy.

Anxiety can affect anyone regardless of age and it may begin at any point in life¹. Some people may develop anxiety disorders in response to a stressful event, such as trauma.

Alternatively, the disorder may be a result of a combination of genetics, environment, and life experiences. There is generally no single cause of an anxiety disorder.

Symptoms of anxiety

One of the first things you will need to know when learning how to cope with anxiety is that it can come in many forms.

The NHS² says that some of the most common symptoms of anxiety can be divided into three categories: mental, physical, and behavioral.

Mental

• Nervous feelings

• Tension throughout your body that doesn't go away

• Trouble concentrating on normal routines

• An impending sense of doom

• Obsessing over little things

• Inability to sleep or function the way you normally would

• Feeling overwhelmed

• Feeling frozen or stuck

Physical

• Chest pain or tightness

• Dizziness or lightheadedness

• Feeling short of breath

• Rapid or irregular beating heartbeats

• Feeling shaky

• Loss of appetite

• Sudden headaches

• Sweating

Behavioral

• Compulsiveness

• Fear of new things

• Inability to maintain relationships and self-sufficiency

• Dread when going to certain places

• Avoiding activities

• Engaging in routines or rituals to manage feelings

These are not all the symptoms you may experience when going through anxiety, but they do cover the most common ones. Your anxiety symptoms could also be dependent on the type of anxiety you experience.

For example:

• Generalized anxiety disorder (GAD) can cause chronic anxiety about everyday experiences.

• Phobias may cause intense fear of a specific situation or thing.

• Separation anxiety disorders will make you worry more about the people you love being taken away from you in some way.

• Panic disorders are frequent and often recurring anxiety attacks.

• Social anxiety is based on a fear of social situations where you may be around many people at once.

Risk factors for anxiety disorders

Whether you or someone you love has anxiety, it is important to understand that there are several types of anxiety. There are also several risk factors that may increase the chances of developing an anxiety disorder.

Certain people may be more prone to anxiety due to having a temperament that is shy or withdrawn. Research has shown³ that new or worsening anxiety disorders may also stem from environmental factors or genetics.

Environmental risks

• Exposure to stressful or negative experiences or events during childhood or adulthood

• Family composition and history

• Socioeconomic status

• Increased work or family stress

• Illness or death of a loved one

Genetic risks

• Family members with anxiety or other types of mental illness

• Certain genes, specifically the NPSR1 Gene, have been associated with panic disorders according to a study from 2016⁴. However, this is not the only gene that has been noted in patients who have severe anxiety.

• A history of other mental health conditions, including depression, substance abuse issues, or post-traumatic stress disorder (PTSD). 

The signs of anxiety

According to the National Alliance on Mental Illness (NAMI), anxiety affects nearly 19% of the population, about 40 million adults. Roughly 7% of children are diagnosed each year. In short, it is one of the most common mental health conditions in the United States⁵.

Common signs of anxiety include:

• Frequent need for reassurance

• Second-guessing yourself

• Expressing fear in certain situations

• Seeming compulsive in actions

• Getting irritable or frustrated in some situations

• Seeming overwhelmed by daily activities

• Obsessing over certain topics or events

• Having difficulty climbing out of a ‘rut’, or engaging in daily life

• Trouble with decision-making

Anxiety can make it feel as though normal everyday activities are overwhelming or even impossible. It is important that you don’t avoid engaging in daily life as this can make things worse.

Do your best to go about your daily routine and if you experience extreme anxiety or panic, talk to a mental health professional about tools and techniques you can use to help reduce these symptoms.

Tips: how to deal with anxiety

If you want to know how to overcome anxiety⁶, there are a range of learnable techniques and actions that can help to ease your symptoms.

You can:

• Learn about your triggers and your situation

• Keep a journal of your triggers and experiences 

• Practice relaxation techniques such as breathing exercises

• Stay active; research shows that physical activity can reduce stress levels by up to 40%³

• Avoid alcohol or other substances that can worsen anxiety

• Eat healthy, unprocessed foods

• Practice good sleep hygiene

• Socialize and push your limits a little when possible and safe

Every individual and every situation will be unique. There is no definite answer on how to handle anxiety; you will need to try and find what works for you. However, engaging in daily routines such as journaling, meditation, and exercise can significantly help reduce your symptoms and help you feel a little more in control.

If you cannot find a solution that helps you get through the tough times, it may be time to ask for professional help.

When to seek professional help for anxiety

Your doctor can help you learn how to manage anxiety. You should contact them if:

• Your anxiety feels out of your control

• You think you have a physical health condition that may be contributing to your anxiety

• You feel that your anxiety is affecting your ability to work, socialize, or have relationships with loved ones

• You feel very depressed⁷, have suicidal thoughts, or have other mental health issues

Please note: If you ever feel suicidal or like you want to hurt yourself or someone else, you should seek immediate help from your doctor, loved ones, or emergency services.

You should know that there are treatment options that your doctor can provide and each one is designed to help you. Together, you and your doctor can work together to treat your anxiety. There are several options available, including therapy and medication.

Therapy will help you learn how to combat unhelpful thoughts, engage in healthy behaviors, and better manage the symptoms of anxiety when they appear. You can also seek help to overcome phobias and triggers through a type of therapy called exposure therapy.

There are also medications that have proven to successfully treat anxiety which can be used on their own, or in conjunction with other therapies. Some medications are meant as short-term solutions while others may be used long-term. Talk to your doctor about whether medication is right for you.

In some cases, support groups and stress management techniques may be most beneficial for you. Each person is unique and it may take some time to determine the best plan for you and your symptoms.

The lowdown

If you are experiencing anxiety and still haven't figured out how to get help, you should know that there are options available. These include clinical trials that may provide beneficial treatments and, sometimes, go above and beyond the help you would receive in a regular clinic.