Anxious about Everything?
Steps to overcome your Anxiety and Fears
Are you trying to overcome anxiety? Get the right support by contacting a mental health professional. When it comes to anxiety treatment, there are a wide range of options out there. Therapy, medication and self care practices can help to ease the symptoms that are associated with an anxiety disorder.
What is anxiety?
Anxiety is a natural response to stressful circumstances. You may feel worried before an exam or when you have to make a crucial decision. However, when excessive anxiety starts having a negative impact on your life, it’s advisable to seek treatment. Feelings of persistent worry are often accompanied by depression. Anxiety disorders include the following:
Generalised anxiety disorder – a constant feeling of worry that is prevalent in your daily life.
Panic disorder – experiences of extreme anxiety when faced with specific circumstances or at random. You may also experience physical symptoms such as sweating, irregular heartbeats and difficulty breathing.
Obsessive compulsive disorder – this type of anxiety disorder is characterised by constant, intrusive urges to perform particular behaviours.
Post-traumatic stress disorder – excessive anxiety following a traumatic event.
Social anxiety – social anxiety is characterised by a fear of social situations. It may be accompanied by feelings of self consciousness and perseveration on a fear of being judged or mocked.
What are the symptoms of anxiety?
If you have an anxiety disorder, you may feel overwhelmed and find it difficult to cope with everyday life. Feelings of persistent worry are another common anxiety symptom. While only a Psychologist can make a diagnosis using the DSM-V, it can be helpful to gain a better understanding of what the symptoms of anxiety are.
Shortness of breath
How to overcome anxiety
If excessive worry is taking over your life, it’s advisable to seek anxiety treatment. There are numerous strategies that you can put in place to overcome anxiety. Whether you are suffering from social anxiety or the constant fear that’s associated with generalised anxiety disorder, it’s possible to find relief from your symptoms.
Seek anxiety treatment from a mental health professional
Seeking anxiety treatment from a mental health professional is a step towards healing. Counselors can help you to address the beliefs that underlie your persistent worry. Taking medication during your anxiety treatment may bring relief from some of the symptoms that you’re facing. Combining therapy with medication is a common approach that’s taken to overcome anxiety. You’ll need to visit a doctor or Psychiatrist to find out which medication is best for you.
Make changes to your lifestyle
Lifestyle changes may help you to overcome anxiety. Regular exercise and eating healthy supports your anxiety treatment. Getting a good night’s sleep is also important. Try implementing a sleep schedule, where you go to bed at the same time every night. For a better night’s sleep avoid using electronic devices in the evening before you go to bed and try to create a relaxing environment in your bedroom. Reducing your caffeine and alcohol consumption can also ease anxiety symptoms.
Practice deep breathing
Deep breathing helps to calm your body and your mind. Belly-breathing doesn’t cost you anything and you can do it wherever you are. As soon as an anxiety symptom presents itself, start to focus on your breath. Keep breathing naturally and start to become aware of the sensations of the air flowing into and out of your nostrils. Next start taking deeper breaths from your belly, inhaling for four counts, holding for three counts and exhaling for four counts. When your mind starts to wonder, bring it back to focus on your breath.
Learning how to take of yourself is an essential aspect of your healing journey. Make a list of activities that you enjoy. Going for a massage or booking a treatment at a spa can help you to feel relaxed. Likewise, walking or running can be calming after a stressful experience. Curling up with a good book or talking to a supportive friend are other activities that are associated with self-care.
Start a journal
Writing in your journal is an opportunity to express your feelings freely. When you write down your worries, it’s easier to let go of them. While addressing your feelings and concerns is important, it’s also beneficial to take notice of the blessings in your life. Make it a regular habit to write down what you’re grateful for so that you train your thoughts to concentrate on the positive aspects of your life.
Reduce your stress
Stress is a common trigger for anxiety. Look for opportunities in your life to decrease your levels of stress. Getting your finances in order is a useful strategy when it comes to easing your worries. Learning to set healthy boundaries is also advantageous. If you’re not able to say no to other people, you may find yourself feeling overwhelmed by an overload of responsibilities.
Now that you know more about anxiety treatment, you can start the journey towards healing. Looking for support? Contact Life Counsel today to book an appointment.