Learning to manage anxiety

For many, recent government announcements and developments in the COVID situation have suddenly brought to the fore an anxiety we had hoped was a thing of the past. Although normal, it can nevertheless be difficult to manage for those affected.

Anxiety is a feeling of worry, nervousness, or fear about an event or situation. It is normal to feel anxious from time to time. Whether it's something tangible like waiting for a job interview or an undefined fear of something unknown on the horizon, anxious thoughts and feelings are a predictable and appropriate response. Anxiety can even be beneficial when it helps you prepare to respond to danger.

But what happens when anxiety becomes relentless or overwhelming, or doesn't seem to have a cause? In such cases, we are talking about anxiety disorders.

People with anxiety disorders, such as generalized anxiety disorder, have disproportionate levels of anxiety that affect their daily functioning. Negative thoughts and physical symptoms can interfere with academic success, professional achievements, and personal relationships. It then becomes important, even essential, to take the necessary steps to manage this anxiety.

Recognizing the signs

Paying attention to changes in your body in response to daily stressors and stressful life events can help you recognize signs of anxiety. Generally, if your emotions feel overwhelmed and you are dealing with tension, sleepless nights spent worrying, or panic attacks, your level of anxiety is probably problematic.

These signs include:

• A churning sensation in the stomach
• Dizziness
• Restlessness
• Headaches, backaches, or other pains
• Faster breathing
• A fast, pounding, or irregular heartbeat
• Sweating or hot flashes
• Sleep problems
• Teeth grinding, especially at night
• Nausea

In the case of ordinary anxiety, these symptoms will disappear once the stressor causing the anxiety is resolved. This is not the case for anxiety disorders.

Managing your anxiety on a daily basis

While it is necessary to find tools to manage anxiety well on a daily basis, it is also crucial to recognize that what works for one person will not necessarily work for another. The first step is therefore to identify what triggers your anxiety and what relieves you. Once this important step is taken, you can put in place the tools that apply to you.

Tips and best practices for managing anxiety

• Think about what you can change and face anxiety head-on so that your feelings of anxiety decrease rather than grow.
  
• Count slowly to 10. Repeat and count to 20 if necessary.
  
• Keep a mood journal so you can recognize patterns. You can also write about your thoughts to understand what is really bothering you.
  
• Download one of the many apps that offer relaxation exercises, such as deep breathing or visualization, or guidance on the practice of mindfulness, which can help you stay in the present rather than focusing too much on the future.
  
• Eat balanced, regular meals.
  
• Exercise three to five times a week for 30 minutes to help relieve your anxiety. This can be cycling, dancing, or jogging.
  
• Avoid drinking too much caffeine, such as soft drinks or coffee, which are known to exacerbate anxiety. Chocolate or energy bars can also contain caffeine, so check ingredient labels before consuming them.
  
• Limit alcohol, which can increase anxiety and panic attacks.
  
• Connect with friends or family who help you cope in a positive way, and consider taking time away from people who trigger your anxiety.
  
• Breathe intentionally to help bring yourself back to the present.

When to seek help

When you realize that you are not managing your anxiety well or that your anxiety is beginning to interfere with your daily functioning, it's time to seek help from a mental health professional. If you're not sure this applies to you, here are some signs of an anxiety disorder:

• Anxious thoughts or beliefs that are hard to control. They make you feel restless and tense and interfere with your daily life. They don't go away and may worsen over time.
  
• You have chronic physical symptoms, such as a pounding or rapid heartbeat, muscle aches and unexplained pains, dizziness, and shortness of breath.
  
• You have changes in behavior, such as avoiding daily activities you used to do.

Never hesitate to reach out to a professional for help. We are here to find the right tools for you.