Living with depression, anxiety and bipolar disorder
February 2007
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Managing anxiety
How to cope with the worry and fear
 

Have you read these?

 

"I'm going to have an anxiety attack," we say. But, what is anxiety and what is an anxiety disorder?

Anxiety is apprehension and fear often marked by physical symptoms, such as sweating, tension, and increased heart rate. Anxiety is a normal reaction to stress. It helps you cope with tense situations and motivates you to focus on a task. Almost everyone experiences occasional anxiety. The feelings usually go away when the triggering event is over.

Anxiety disorders are a group of serious yet treatable health problems. One of these, Generalized Anxiety Disorder, affects about 6.8 million adult Americans and often coexists with depression and other mental health disorders.

Generalized anxiety disorder is excessive and chronic worry, dread or fear that isn't related to a particular event or situation, or is out of proportion to what you would expect--for instance, constantly worrying about getting fired, in spite of positive feedback from the boss. Symptoms of generalized anxiety disorder include trembling, shortness of breath, muscle tension, pounding heart, dizziness, nausea, and trouble concentrating and or sleeping.

What causes anxiety?
The human body developed defense mechanisms, like the fight-or-flight response, to deal with threats of predators and aggressors. When faced with a threat, our bodies release hormones that rev up our nervous system to prepare for physical action. Our heart and breathing quicken, our muscles tense and our senses are sharpened.

But the defenses humans adapted against physical dangers aren't effective in the same way against the threats of modern life. We can't respond to the stresses of work, family, traffic jams, and cell phones the same way we'd face a charging animal. A constantly activated stress response can make you more vulnerable to serious health problems.

How can I keep my anxiety under control?
Persistent or chronic stress can place vulnerable individuals at risk of developing depression and/or anxiety disorder. But you can learn what triggers your anxiety, find ways to manage stressful situations and take good care of yourself to minimize every day anxiety or manage the symptoms of an anxiety disorder.


Self-help for managing anxiety
Whether you have normal anxiety or an anxiety disorder, these strategies will help you cope:

  • Take a time out. Take a deep breath and count to 10. Stepping back from the problem lets you clear your head.
    Learn yoga, meditation and other relaxation techniques.
  • Control your worry. Spend 30 minutes thinking about your concerns and what you can do about them. Focus more on what's really happening than on what might happen. Then let go of the worry and go on with your day. Use cognitive therapy techniques to reduce negative thoughts and put things in perspective

 

 

Woman feeling anxious
  • Ease the tension with a relaxing and enjoyable activity. Light some candles and listen to calming music, or putter in the garden for awhile.
  • Get past it. The feelings of anxiety can seem unbearable, but you've always gotten through them. Accept the fear and give it time to pass.
  • Take action. Identify what's making you anxious and address it. Write it all down. Describe the worry or fear and list ways you can solve the problem. Then take action.
  • Let it go. Let the past be in the past and look forward. Change what you can and let the rest run its course.
  • Track your anxiety. Write in a journal when you're feeling anxious or stressed. Write down what you're afraid might happen or any other negative self-talk, then write down what is more likely to happen or what really is. Keep a record of the action you took to solve a problem. Recognizing your patterns can help you change the way you think about your problems and your ability to handle them.
  • Do your best instead of trying to be perfect. Perfection isn't possible, but you can be proud of your accomplishments.
  • Take care of yourself. Get enough rest, eat a balanced diet, exercise and take time to relax. These steps are good for both your mind and your body.
  • Talk to someone. Share your problems with a friend or counselor who can help you gain perspective. An anxiety support group can provide encouragement and understanding. Your doctor may be able to recommend a group in your area.
  • Avoid alcohol. People suffering with anxiety may find that alcohol can temporarily soothe their anxiety somewhat. But alcohol depresses the central nervous system, which creates more anxiety and can even trigger panic attacks. Caffeine, nicotine and unprescribed drugs can also aggravate anxiety.
  • Get medical help. If you continue to have anxiety that you can't control on your own, talk to your doctor or therapist to talk about treatment alternatives.

Do I have anxiety or an anxiety disorder?

Sources
Mayo Clinic
American Academy of Family Physicians
Anxiety Disorders Association of America

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