Understanding Anxiety
Dealt with anxiety?
Me too.
Everyone becomes familiar with anxiety at some point in their lives. It’s that uneasy feeling that occupies our minds and seeps into our bodies. For some, anxiety is a fleeting sensation; for others, it’s a persistent and debilitating reality.
According to recent statistics, 76.2 million people globally struggle with an anxiety disorder, a figure that has risen by 25.6% since the Covid-19 pandemic. For these individuals, anxiety is not just an occasional feeling but a significant issue that interferes with their daily lives and happiness.
Let's delve deeper into what anxiety is and explore strategies to cope with it.
What Are The Signs of Anxiety?
Anxiety symptoms can vary from person to person, but here are five common signs:
Excessive Worry:
Worry becomes excessive when it’s disproportionate to the actual event or potential threat and persists for a long time.
Excessive worry can also hinder concentration, making it difficult to focus on tasks as anxious thoughts dominate the mind.
Inability to Relax:
People with anxiety often find it challenging to relax, even during downtime.
Their minds race with anxious thoughts, and they might feel a persistent sense of unease, remaining on high alert even in calm situations.
Sleep Disturbances:
Difficulty falling asleep, staying asleep, frequently waking up, or waking up much earlier than usual can all be signs of anxiety.
Physical Symptoms:
Anxiety can manifest physically through symptoms like a racing heart, tense muscles, shaking hands, sweating, trembling, shallow breathing, and nausea.
These symptoms are part of the body's natural stress response system, often referred to as the “fight or flight” response.
Avoidance:
Avoiding certain places, situations, or activities due to anxiety can be a sign.
This avoidance provides temporary relief but often exacerbates anxiety in the long run, as the avoided situations become more daunting.
Natural Coping Strategies
Here are some natural strategies to help manage anxiety:
Exercise Regularly:
Physical activity boosts endorphins and reduces stress hormones, providing both immediate and long-term relief from anxiety.
Aim for at least 30 minutes of moderate exercise most days of the week.
Practice Mindfulness and Meditation:
Mindfulness meditation involves focusing on the present moment without judgment.
Regular mindfulness practice can reduce anxiety symptoms and improve overall mental health.
Maintain a Healthy Diet:
Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can positively impact mood and energy levels.
Avoiding excessive caffeine and sugar can help manage anxiety symptoms.
Get Adequate Sleep:
Poor sleep can exacerbate anxiety, so it’s crucial to establish a regular sleep routine.
Aim for 7-9 hours of quality sleep per night and create a relaxing bedtime ritual.
Connect with Others:
Social support is vital for mental health. Talking to friends, family, or joining a support group can provide comfort and help reduce feelings of anxiety.
Use Relaxation Techniques:
Techniques such as deep breathing, progressive muscle relaxation, and yoga can help calm the mind and body, reducing the physical symptoms of anxiety.
Engage in Hobbies:
Participating in activities you enjoy can distract you from anxious thoughts and provide a sense of accomplishment and joy.
As Christians, we understand that anxiety does not serve us. The Bible encourages us not to be anxious but to present our concerns to God in prayer and thanksgiving (Philippians 4:6-7). Despite this knowledge, many still struggle due to the brokenness of the world and our human nature, which can create a disconnect between what we know to be true and what we feel.
If you or a loved one are struggling with anxiety, you are not alone. Professionals are available to help, and you can reach out to the Renewing Life Center to schedule a session. Call 702-434-7290 today!
Samantha Winters, M.B.A., M.S., LMFT