While many people with anxiety disorders need psychotherapy or medications to get their condition under control, lifestyle changes and coping strategies can also make a difference, says Kabrick. — File illustration
Having occasional feelings of anxiety is a normal part of life, but people with anxiety disorders experience frequent and excessive anxiety, fear, terror and panic in everyday situations.
These feelings are unhealthy if they affect your quality of life and prevent you from functioning normally.
Common symptoms of anxiety disorders include:
- Experiencing a sense of impending panic, danger or doom
- Feeling helpless or nervous
- Hyperventilating
- An increased heart rate
- Obsessively thinking about the trigger of your panic
- Sweating
- Trembling
“These feelings of anxiety and panic can interfere with daily activities and be challenging to control,” says Siri Kabrick, a nurse practitioner in psychiatry and psychology at the Mayo Clinic Health System in Minnesota, the United States.
“They are out of proportion to the actual danger and can cause you to avoid places or situations.”
You should see your healthcare professional if your anxiety is affecting your life and relationships.
Your healthcare team can help rule out any underlying physical health issue before referring you to a mental health professional.
“While many people with anxiety disorders need psychotherapy or medications to get anxiety under control, lifestyle changes and coping strategies can also make a difference,” Kabrick says.
She shares 11 tips for coping with an anxiety disorder:
These substances can cause or worsen anxiety.
If you can’t quit on your own, see your healthcare team or find a support group to help you.
A healthy diet that incorporates vegetables, fruits, whole grains and fish may be linked to reduced anxiety, but more research is needed.
Learn what situations or actions cause you stress or increase your anxiety.
Practise the strategies you developed with your mental health professional so that you’re ready to deal with anxious feelings in these situations.
Develop a routine so you’re physically active most days of the week.
Exercise is a powerful stress reducer that can improve your mood and help you stay healthy.
Start slowly and gradually increase the amount and intensity of your activities.
Talk to your healthcare team to discover what might be causing your specific condition and what treatments might be best for you.
Involve your family and friends and ask for their support.
Do what you can to ensure you’re getting enough sleep to feel rested.
If you aren’t sleeping well, talk with your healthcare professional.
Nicotine and caffeine can worsen anxiety.
Don’t let worries isolate you from loved ones or activities.
Take medications as directed.
Keep therapy appointments and complete any assignments your therapist gives.
Consistency can make a big difference, especially when it comes to taking your medication.
Visualisation techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
Keeping track of your personal life can help you and your mental health professional identify what’s causing you stress and what seems to help you feel better.
“Your worries may not go away on their own and could worsen over time if you don’t seek help,” Kabrick says.
“See your healthcare team or a mental health professional before your anxiety worsens.
“It’s easier to treat if you get help early.”
