Understanding Anxiety: What is anxiety and what to do about it
Anxiety is a common condition impacting over 40 million adults and 8 million children in the U.S. Anxiety is described as having feelings of worry, fear, and nervousness, which can interfere with day-to-day living.
For ADULTS, this may translate to difficulty with upcoming work projects, nervousness about presenting in front of peers, fear of loved ones becoming injured, or feeling jittery about attending upcoming holiday functions at work or with the family.
For CHILDREN, its presence may manifests in worrying about upcoming exams or projects, fear of judgement when reading out loud, nervousness about upcoming sports games, irrational fears of losing a parent, or making friends during lunchtime. As a result, the common thread for people struggling with anxiety is a persistent and unending feeling of worry.
While there is no one-size fits all cure for anxiety there’re many strategies and treatments that can be effective in the management of symptoms and improving your overall well-being.
An effective way to manage anxiety is through talk-therapy. A trained therapist will work with you to identify signs of anxiety, as well as empower you with the tools to minimize its effect. There are many different types of therapy available, but some of the most commonly used approaches are Cognitive-Behavioral Therapy (CBT), Exposure Therapy, and Interpersonal Therapy.
CBT helps people identify and change unwanted thought patterns and behaviors that contribute to anxiety. Exposure therapy, similarly, helps to address anxiety by gradually exposing people to the triggers, such as situations, objects, or thoughts, that have historically triggered anxiety, but all within a safe environment, which can help to reduce the intensity of the felt anxiety overtime. Lastly, Interpersonal Therapy focuses on helping people learn to navigate interpersonal situations which may trigger anxiety.
In addition to therapy, there are also many self-help strategies that can be effective in managing anxiety. Some of these strategies include:
Mindfulness meditation: Mindfulness meditation involves focusing on the present moment without judgment, which can help reduce feelings of anxiety and stress. These types of exercises help to slow thoughts, identify sources of worry, and calm your body.
Exercise: Regular exercise can help reduce anxiety by promoting the release of supportive hormones, such as endorphins, which are natural mood-boosting chemicals in the brain.
Breathing exercises: Deep and slow breathing exercises can help calm the nervous system and reduce feelings of anxiety. This helps by deactivating the part of the nervous system responsible for our fight-or-flight response.
Healthy lifestyle choices: Eating a healthy diet, getting enough sleep, and avoiding significant levels of alcohol and drugs can all help reduce anxiety and promote overall well-being.
Relaxation techniques: Techniques such as progressive muscle relaxation, guided imagery, and aromatherapy can all help promote relaxation and reduce anxiety.
Social support: Building a supportive network of friends and family members can help reduce feelings of isolation and provide a sense of comfort during times of anxiety.
Medication: For some people, medication may be necessary to manage severe or persistent anxiety. Commonly prescribed medications for anxiety include selective serotonin re-uptake inhibitors (SSRIs) and benzodiazepines. A psychiatrist or primary care provider can assist with determining if medication is appropriate for your needs.
Remember, that not all strategies will work for everyone, and that it may take time to find the right combination of treatments and self-help strategies to manage anxiety effectively. It's also important to seek help from a qualified healthcare professional if anxiety symptoms are ongoing and interfering with daily life, as they can provide guidance and support in finding effective treatments and strategies for managing anxiety.
If you find that you are interested in partnering with a therapist to address your anxiety you can text or call 646-481-4485 for a free consultation. Partnering with a therapist is a great way to start learning how to address your struggle with anxiety.
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Until the conversation continues
- Genesis Urena, MSW, LSW/LMSW, SIFI, CSAT-Candidate