In our everyday life we often hear or feel anxious, panicky, queasy etc. when we do something that we find uncomfortable or when we display an excessive fear towards a situation. Does that mean you have anxiety? What we usually feel for a few moments is what we call as “feeling anxious” however prolonged feelings of this overwhelming fear, immoderate levels of fear that creates an intrusion in our everyday lives.
According to the WHO (world health organisation) anxiety is one of the most common mental health issues faced by many individuals, especially adolescents. About 1 in 13 people globally experience anxiety; “about 72% percent of 5 to 19 year olds go through anxiety”.
Here's a list of symptoms to figure out anxiety, the most common ones including:
- Feeling light-headed or dizzy.
- Sweating or feeling hot.
- Increased heart rate.
- Panic attacks.
- Aches and pains in your body.
- Feeling weak and tired.
- Hyperventilation.
These are the most common physical symptoms of anxiety. If you have been experiencing any of these for a very long time often then this blog can help you figure out a few coping mechanisms to help reduce the symptoms!
Apart from these there are a number of mental symptoms of anxiety as well which usually go unnoticed and only when they come out as physical problems the individual gets down to treating it. In our society we often ignore feelings of feeling low constantly, irritability, forms of depersonalization, isolation or needing reassurance. Normally these symptoms are not taken seriously because of how our society is constructed and lack of awareness . However one should always consult a mental health professional or their loved ones and seek appropriate support. You should always remember that seeing a professional is finding the support that you need and that it is the bravest thing to do.
What are the Types of Anxiety?
According to DSM-5 (diagnostic statistical manual) there are 4 types of anxiety panic disorder, social phobia, PTSD, and generalized anxiety disorder with panic disorder being the most difficult one to deal with. Anxiety can be caused by a number of issues piling up or sometimes any one factor that bothers the individual to an unexplainable level, “Social and environmental factors can include childhood trauma, social isolation, negative life events, stress relating to work or education, physical or mental health problems, and social and societal pressures” can be causes of anxiety according to (https://www.mentalhealth.org.uk.)
How to Cope with Anxiety
The first and foremost thing to do will be learn about it. Stop seeing it as a bad thing, no ones ever worried or ashamed of a fever or back pain anxiety is also a part of you. Some individuals are just prone to feeling a little too much and while it's a beautiful thing it has its own disadvantages that you can deal with. Talk to a mental health professional and try to figure out what exactly is happening, read about it and find your triggers. What causes you to worry? Why is it causing you to worry? What can you do to make it better or avoid it? Are a few types of questions you can ask yourself.
Coping strategies help you reduce these symptoms of anxiety and feel better and in a way also helps you learn to love something new!
These strategies can be seen as distractions as well to take your mind off the situation.
- Do What You Love.
- The 333 Mantra.
- The Airbender.
- Vent.
- Ice Age.
- Adapt to Healthy Habits.
The best way to put these uncomfortable feelings away and do something that makes you feel fulfilled and happy and satisfied is by picking up a hobby you love, suppose you love to paint. Maybe you can paint your feelings and it would help you understand it better as well! This could be music, singing, journaling as well.
Usually feelings of anxiety makes us lose our focus and feel disassociated with our reality in such times the “333 rule” is effective and easy to remember as well. This also helps understand your triggers and creates a space between your worrisome thoughts and shifting focus. In this method, you look around and find 3 objects, 3 sounds and move 3 body parts. Remember to take deep breaths as well!
This is another strategy where the individual exhales deeply and loudly through their mouth for 8 seconds, inhales through their nose for 4 seconds and holds their breath for 7 seconds. One of the most common problems of anxiety is hyperventilation and this method deals with it effectively.
Call your trusted loved ones, inform them and let them help and support you. Vent and talk it out to them as it can always feel that isolation is the best way to cope, it is certainly not.
Take a cold shower, cold showers increases serotonin and takes away negative feelings especially after a panic attack it can feel relaxing.
Your overall quality of life and routine also matters, Quit any habits of drinking or smoking, start to prioritise sleep, romanticise self care (it could be quality time, skincare, making a good meal etc ), exercise or meditate, Use available sources of help. All of this can make a huge impact on your mental health.
During times of extreme overwhelm, it's always best to contact a professional, and it is also best to find community groups that can help you. You can always reach out to Heart It Out to get the support you deserve!
Help at Heart It Out
Heart It Out is committed to providing safe and accessible mental health care. We have supported thousands of people battle and overcome anxiety, depression and mental health challenges. Our experienced therapists can guide you on your mental health journey and support you through every step . We look forward to taking care of you! ?
Seek Support Now