How to Manage Anxiety

Personally, I’m no stranger to anxiety. I’ve suffered with anxiety for years with minimal relief. Some days, I manage my triggers and symptoms well, while other days I want nothing more than to barricade myself in my room away from the world.

According to the Mayo Clinic, Anxiety is defined as:

Intense, excessive, and persistent worry and fear about everyday situations. Fast heart rate, rapid breathing, sweating, and feeling tired may occur.

Common symptoms include:

Feeling nervous, restless or tense
Having a sense of impending danger, panic or doom
Having an increased heart rate
Breathing rapidly (hyperventilation)
Sweating
Trembling
Feeling weak or tired
Trouble concentrating or thinking about anything other than the present worry
Having trouble sleeping
Experiencing gastrointestinal (GI) problems
Having difficulty controlling worry
Having the urge to avoid things that trigger anxiety

This is what I struggle with on the daily. Recently, I gave up two tickets to see my favorite country singer in the entire world due to my anxiety. Luke Bryan has a Farm Tour every year, and I was so excited when I was able to snag tickets. His concerts are usually very expensive and sell out within minutes. But, as the actual event got closer and closer, I started experiencing a lot of anxiety. What if it rains? How crowded with it be? Will parking be chaotic? Will I even be able to see Luke Bryan? These thoughts starting plaguing my original excitement surrounding this event. I ended up selling the tickets two days before the event. Do I regret it? Yes and No. The event ended up being postponed due to rain, and I heard it was chaotic, but I probably still won’t attend the rescheduled concert date. My anxiety has made it too difficult for me to see the true value of the experience.

And guys, that sucks.

Some days, I can be so debilitating. Most of my family and friends would never even know I struggle with anxiety, because I conceal the truth relatively well, but I’m tired of hiding behind it. I’m tired of feeling ashamed of my anxiety. I’m tired of worrying what others might think.

Here are some acts on Anxiety from the Anxiety and Depression Association of America:

National prevalence data indicate that nearly 40 million people in the United States (18%) experience an anxiety disorder in any given year.
Approximately 8% of children and teenagers experience an anxiety disorder with most people developing symptoms before age 21.
Only about one-third of those suffering from an anxiety disorder receive treatment, even though the disorders are highly treatable.
In addition, according to the World Health Organization (WHO), 1 in 13 globally suffers from anxiety. The WHO reports that anxiety disorders are the most common mental disorders worldwide with specific phobia, major depressive disorder and social phobia being the most common anxiety disorders.

Interestingly enough, most people are unaware of the differences between everyday anxiety and anxiety disorder. The info-graphic below highlights some of the main differences between the two. I’d say my anxiety is a combination of both.

Here are some of the ways, I handle my anxiety:

Rationalize: Instead of letting anxiety pull out the “worst-case-scenario”, tell you that it’s not going to be as bad as you imagine. Be realistic about every situation.
Create a Routine: Anxiety thrives on turbulence and uncertainty. Come up and try to hold onto a nourishing routine. One that prevents anxiety if possible.
Talk About it: For those who know me personally, they know how open I have been about certain struggles and ordeals I’ve been through, so it comes as no surprise that I make it a point to talk about my anxiety. So many people experience anxiety on one level, so I think yo’ll surprise yourself by the amount of support you’ll discover once you open up.
Schedule Around Triggers: For the most part, I understand what triggers my anxiety. If what that trigger is has to be part of my routine, it’s important to schedule it into your calendar. Putting it off only makes the anxiety worse.
Be Mindful: Be the thing that calms down your mind. If you start to become anxious, be mindful of that and try to intercept those anxious thoughts and feelings with other thoughts.
Hit the Gym: One of the best ways I can help manage my anxiety is by working out. If I start to get anxious, I put on my running shoes and hit the pavement.
Listen to a Podcast: Fortunately for us all, there are podcasts on everything. I recently discovered one that highlights anxiety as well as depression. They offer great advice and tricks to help manage anxiety.
List Stressors and be Proactive: List your stressors and be mindful of them. If you know what your stressors are, you’re more likely to be able to combat them when they arise.
Meditate: Meditation helps you to be more in-tune with your emotions and thoughts. I have found that even 10 minutes of mediation helps!
Unwind: One thing that helps me when I’m feeling anxious is unwinding and de-stressing in a warm bath. I typically grab a book, a cup of coffee and fill my bath with bath salts and bubble baths. Wahh-la! Total relaxation.

Lastly, if you know someone who suffers from anxiety, there are little things you can do to show your support:

Learn their triggers
Remove them from stressful situations
Help them discover an outlet
Let them know you accept them, anxiety and all
Allow them to feel heard
Get some fresh air with them
Spend time with them
Call them
Text them without reason
Hug them
Help them feel normal
Be a listening ear
Understand what makes them laugh
Understand what calms them
Don’t judge them

Anxiety, Anxiety Disorder, Depression, etc. should not be something you are ashamed of. Mental Health shouldn’t be marred with stigmas and judgement. We need to address it. We need to normalize it. Far too many people suffer from some form of mental illness, so why not talk about it?