Alleviating Anxiety: Five Suggestions for Relief
Anxiety disorders are a common mental health issue affecting 31.1% of U.S. adults at some point in their lives, according to recent statistics. These disorders can manifest through various symptoms, such as panic attacks, rapid heart rate, shortness of breath, excessive worrying, low self-esteem, isolation, depression, never feeling relaxed, increased blood pressure, frequent headaches, and a sense of doom.
One effective strategy for managing the physical symptoms of anxiety disorders is deep breathing exercises. By counting to four while taking deep breaths, individuals can help calm their minds and find a sense of grounding. Deep breathing exercises can also help alleviate the physical symptoms associated with anxiety disorders.
Avoiding caffeine can also be beneficial for those living with anxiety disorders. Caffeine has been known to induce panic attacks and anxiety in those affected by panic disorders.
Talking to someone, such as a trusted friend, family member, doctor, therapist, online support group, or support line, can be helpful in managing anxiety symptoms. Open discussions and diagnoses have become more common due to factors like more trauma, drug abuse, poor nutrition, and growing awareness and literacy regarding mental health, partly prompted by events like the COVID-19 pandemic, ongoing racial tensions, and social justice movements.
In addition to these strategies, taking a break by going for a walk or calling a friend can help when a panic attack is imminent. Walking in nature can improve mental health, specifically symptoms of anxiety and depression, as it increases endorphins, which can reduce stress.
Repeating calming phrases to oneself, such as "I am secure" and "This will pass," can also be helpful in calming the mind.
If left untreated, long-term anxiety can significantly affect well-being and may lead to health complications. People with anxiety have higher rates of conditions like arthritis, COPD, heart disease, and high blood pressure. Some medical conditions, such as infections, can cause chronic anxiety that won't go away.
It is crucial to seek help from a doctor, therapist, friend, or family member if you are struggling with anxiety. With the right support and strategies, it is possible to manage and overcome anxiety disorders.
