Anxiety
Five Questions To Help You Understand Anxiety
As a mental health therapist, a topic that comes up a lot in my practice is anxiety. Many people ask about it without even using the word anxiety. Instead, they share statements like, “I’m constantly worried,” “My body feels tense,” “I’m uneasy all the time,” “I can’t sleep,” and so on. Anxiety exists as an invisible yet constant internal struggle for so many people, especially while we’re in the midst of a global pandemic. Not to mention the roller coaster of emotions that we feel from the 24/7 news cycle that is often heartbreaking.
With that being said, it’s important to take some time to understand anxiety and how it impacts us. Let’s start with these five questions.
1. What is anxiety?
There are many different ways to define it, but in general terms, anxiety is a feeling of worry, unease, or nervousness about everyday situations, a past or future event, or something with an uncertain outcome. In clinical terms, anxiety is defined as a nervous disorder characterized by a state of excessive uneasiness and apprehension, and often comes with compulsive behavior or panic attacks.
You may be surprised to learn that a moderate amount of anxiety is a healthy reaction that every individual experiences throughout their life in varying degrees. However, it becomes problematic when it persists for a long period of time and starts to impair daily functioning (e.g., ability to eat, sleep, focus, have relationships). When anxiety lasts for at least six months and meets the criteria listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5; the book that therapists use to identify mental disorders), it can be diagnosed as a mental health condition.
Some people experience anxiety in combination with other issues, including headaches, digestive problems, sleep disorders, eating disorders, ADHD, chronic pain stress, or Bipolar disorder.
2. What does anxiety look like in everyday life?
Anxiety looks different for everyone and symptoms develop slowly over time, which can make it difficult to know what’s really going on. A few ways that anxiety may show up in your life include the following:
Behaviorally:
Constant worry about embarrassment or humiliation
Inability to complete daily responsibilities because of intrusive thoughts
Unhealthy eating patterns (e.g., restricting or binging on foods)
Using substances to cope with stress
Low self-worth
Negative self-talk
Difficulty processing criticism
Distressing phobia to a specific situation, object, or animal
Physically:
Fast heart rate
Muscle tension
Sweating
Stomachaches
Rapid breathing or shortness of breath
Socially:
Difficulty making eye contact
Trembling or shaking in the presence of others
Fear of being judged
Fear that others will notice your perceived flaws
Avoiding interactions with others out of embarrassment
Avoiding attention or spotlight
Difficulty asserting yourself
3. How can I manage anxiety at home?
There are many science-backed strategies you can use to manage anxiety on a daily basis. Some of these include:
Practice slow breathing. When you’re anxious, you may find that your breathing becomes quick and short. Next time you feel anxious, try counting to three and intentionally take slowed deep breaths. Many people find that this brings immediate relief.
Relax your body. Ask yourself: “Where do I feel tense?” Bring down your shoulders. Relax your face. Think about what muscles are clenched from head to toes.
Be present. It’s easy to get stuck in past and future worries. When this happens, bring yourself to focus on what is happening right now by doing activities such as journaling, meditating, or coloring.
Movement. Research shows that slow and intentional movement helps reduce stress and anxiety (even if it’s a 5 minute stretch).
Reframe thoughts. Challenge yourself when you start having negative thoughts by using objective evidence. Ask yourself, “Is there another way for me to look at this situation?” or "What are three other possible reasons this could have happened to me?”
Track it. Some people find it helpful to keep a log of their feelings for 1-2 weeks so they can see if any patterns exist. For example, are you more anxious when you wake up, before bed, or before a weekly meeting? Understanding this can help you proactively manage your anxiety by planning relaxing activities accordingly.
Talk it out. Sharing your internal thoughts with others can help you process our emotions. Find someone to talk to: a trusted family member or friend, religious leader, or a professional therapist.
Be kind to yourself. When you feel anxious, try to talk to yourself the way that you would to a best friend who’s going through something similar (with compassion).
4. What can I do if I need more help managing my anxiety?
Sometimes it’s difficult to manage anxiety alone. If this happens, there are mental health professionals and evidence-based treatments that work, such as Cognitive Behavioral Therapy (CBT) or Dialectical Behavior Therapy (DBT) -- both of which focus on managing your thoughts, emotions, and reactions. Medication has also been shown to reduce symptoms of anxiety and can be prescribed by a psychiatrist. To find a professional that can help you with this, try using one of these resources below:
Online Sessions: Better Help: Online Therapists
India: Therapy In India
Singapore: AWARE provides critical support services for women in Singapore
5. How can I learn more about anxiety?
Now that you have a better understanding of what anxiety is, here are some ways you can continue learning and intentionally incorporate changes (please click the links to learn more).