Anxiety

Understanding and Managing Anxiety: When a Normal Emotion Becomes Overwhelming

Anxiety is a natural and often necessary emotion that everyone experiences at some point. It can serve as a helpful motivator, pushing us to prepare for important events or protect ourselves from danger. However, when anxiety becomes excessive or uncontrollable, it can be overwhelming and interfere with daily life.

Many people struggle with anxiety that feels debilitating, impacting their ability to function at work, maintain relationships, or enjoy activities they once loved. It's important to recognize when anxiety shifts from a normal response to a more serious concern that may require intervention.

Coping Skills and Techniques

1. Deep Breathing Exercises: Practicing deep breathing can help calm your nervous system. Try inhaling slowly through your nose, holding your breath for a few seconds, and then exhaling gently through your mouth.

2. Mindfulness and Meditation: Engaging in mindfulness practices can help you stay grounded in the present moment, reducing feelings of anxiety. Apps like Headspace or Calm offer guided meditations that can be helpful.

3. Physical Activity: Regular exercise releases endorphins, which can improve mood and reduce anxiety. Even a short walk can be beneficial.

4. Healthy Lifestyle Choices: Eating a balanced diet, getting adequate sleep, and avoiding excessive caffeine and alcohol can positively affect your anxiety levels.

5. Cognitive Behavioral Techniques: Challenge negative thought patterns by identifying and reframing them. This can alter the way you perceive anxiety-provoking situations.

6. Connect with Others: Sharing your feelings with friends, family, or support groups can provide comfort and reduce feelings of isolation.

Seeking Professional Help

If anxiety becomes too challenging to manage on your own, seeking help from a mental health professional is a vital step. Therapists can offer support, provide coping strategies, and when necessary, discuss medication options.

Further Reading and Resources

For more information on managing anxiety, consider exploring the following resources:

• Anxiety and Depression Association of America (ADAA): adaa.org (https://adaa.org)

• National Institute of Mental Health (NIMH) - Anxiety Disorders: nimh.nih.gov (https://www.nimh.nih.gov/health/topics/anxiety-disorders)

• Mayo Clinic - Anxiety Disorders: mayoclinic.org (https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961)

Remember, you are not alone in this journey, and help is available. Taking the first step towards managing anxiety can lead to a healthier, more fulfilling life.

Selah Health

Phone: 870-970-3180 | Fax: 870-343-6262