Have You Been Diagnosed with Anxiety? Here Are Your Next Steps...
For many adults, anxiety is a part of their daily lives. It’s an emotion that can be confusing and occur at a moment's notice. In many cases, those with anxiety and those around them wonder not only what is happening, but why it's happening.
Anxiety is characterized by worried feelings and thoughts, tension, and physical effects like increased blood pressure.
In many cases, the terms “fear” and “anxiety” are often used interchangeably. Fear is a short-lived, present-oriented response to a specific and identifiable threat. On the other hand, anxiety is a long-acting, future-oriented response based on a perceived or anticipated threat.
You may be reading this as someone recently diagnosed with an anxiety disorder. In order to better understand how to cope with your anxiety, it may help to understand some causes of anxiety, triggers, and the next steps to help manage it.
Causes of Anxiety
Anxiety can impact everyone differently. Certain events and experiences can amplify or trigger anxiety. The length and severity of anxious feelings can also be disproportionate to the original trigger or stressor. Some common causes of anxiety include:
Traumatic life events including witnessing an act of violence, the death of a loved one, or a negative event with a lasting impact
A family history of mental health issues including depression or anxiety
Excessive drug or alcohol use
Important events, decisions, and social situations
Anxiety Triggers
A stressful life event can be a major trigger of anxiety. In many cases, it’s the most common anxiety trigger. This is due to the fact that the event can occur at home, school, or work.
Two more common triggers are financial troubles or difficult times with relationships.
The constant, 24-hour news cycle is also triggering. More often than not, there are stories of something bad happening, so it’s common to feel triggered by moments that might be similar to a previous experience.
Managing Anxiety
Here are some tips and tools that can be utilized in those stressful moments:
Learn and Understand Your Triggers
Keep a journal or mental note of what triggers you. This can include specific signs, sounds, places, or people. Once you know your triggers, you can work to find ways to cope with them in a safe and healthy way.
Stay in Contact with Family and Friends
It might feel easier or better to not talk to others about your anxiety, but those closest to you want to help. If they’re able to understand what you’re going through, they can help you through those moments or help keep you away from certain scenarios.
Avoid Drugs and Alcohol
In many cases, drugs and alcohol can seem as though they’re making you feel better, but they end up doing more harm than good. Both tend to amplify feelings and have the opposite effect than what’s intended.
Utilize Relaxation and Stress Management Techniques
Meditation, yoga, and deep breathing exercises are great tools to help minimize anxious feelings in real-time. Try to find a quick routine that works best for you to help calm anxious thoughts.
Prioritize Healthy Sleep and Eating Habits
If you’re not sleeping well or oversleeping, it can make you feel anxious. This could be because you either feel exhausted from sleeping too little or feel like you’ve missed out on things due to sleeping too much.
As for eating habits, while all diets are different, talk to your doctor about what will work best for you. Incorporating important vitamins and minerals and drinking plenty of water each day can help to naturally alleviate anxiety symptoms.
Maintain Your Treatment Plan
After speaking to a healthcare professional, make sure you’re sticking to the plan that’s put in place. This could include keeping a journal, taking medications accordingly, or completing any assignments from your therapist.
If you or someone you know has anxiety, therapy can help. Please reach out today to learn more.