Feeling a bit of anxiety is commonplace for many people, but people with anxiety disorders have reoccurring and often disproportionate amount of anxiety, panic, and are often afraid of daily activities and situations. These feelings are harmful if they affect your well-being and prevent you from living your best life.

Common anxiety signs and symptoms include:

• Chronic feelings of nervousness, tension, and fear
• Having difficulty controlling worry
• Sleep disturbances
• Finding yourself avoiding things that trigger anxiety or worry
• Obsessive thoughts and behaviors
• Phobias
• Panic attacks
• Having trouble sleeping
• Feelings of danger, dread, or doom.
• Physical symptoms including shallow and/or rapid breathing (hyperventilating), sweating, trembling, tingling limbs, nausea, and chest pain, increased heart rate, weakness or general malaise.
• Experiencing gastrointestinal (GI) problems like IBS and GERD: stomach pain, stomach cramps, heartburn, diarrhea, constipation, nausea, and vomiting

Anxiety can also be the result of a distressing live event or traumatic experience causing hyper-vigilance and avoidance responses, are often a sign of post-traumatic stress disorder (PTSD).

How do I relieve anxiety?

While most people with anxiety disorders need psychotherapy and medications to get anxiety under control, lifestyle changes and coping strategies also can make a difference.

Here are 11 tips for coping with an anxiety disorder:

1. Keep physically active. Develop a routine so that you’re physically active most days of the week. Exercise is a powerful stress reducer. It can improve your mood and help you stay healthy. Start out slowly, and gradually increase the amount and intensity of your activities. Most people see a benefit after 15-20 minutes of moderate exercise that has lasting positive psychological effects for hours after thank to a release of endorphins.
2. Avoid or eliminate alcohol and recreational drugs. These substances can cause or worsen anxiety. If you can’t quit on your own, see your health care provider or find a support group to help you.
3. Quit smoking, and cut back or quit drinking caffeinated beverages. Nicotine and caffeine can worsen anxiety. Look at limiting your caffeine intake or try to go without it.
4. Use stress management and relaxation techniques. Visualization techniques, meditation, and yoga are examples of relaxation techniques that can ease anxiety. These are common skills that are taught and practiced in a counseling session as well.
5. Make sleep a priority. Do what you can to make sure you’re getting enough sleep to feel rested. If you aren’t sleeping well, talk with your health care provider before taking any sleep aid. Often exercise or a glass of warm milk, or caffeine free tea (like chamomile) can help settle your stomach and aid if falling asleep.
6. Eat healthy foods. A healthy diet that incorporates vegetables, fruits, whole grains and fish may be linked to reduced anxiety, but more research is needed.
7. Learn about your disorder. Talk to your health care provider to find out 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.
8. Stick to your treatment plan. 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.
9. Identify triggers. Learn what situations or actions cause you stress or increase your anxiety. Avoiding triggers does not make the anxiety go away. Working with a therapist to develop and practice the strategies so you’re ready to deal with anxious feelings in these situations instead of avoiding them.
10. Keep a journal. Keeping track of your personal life can help you and your mental health provider identify what’s causing you stress and what seems to help you feel better. Using an app to track your mood can help you identify patterns and triggers that you experience.
11. Socialize. Don’t let worries isolate you from loved ones or activities. Going out with friends and family, even if it’s just for a walk, a bite to eat, can have a positive effect thanks to Oxytocin being released when we spend time with loved ones.

You will likely get relief from practicing these steps in order to help lift the pressure of anxiety. If you feel you are not able to overcome your level of anxiety on your own, need more support, or would like a more customized approach to helping you deal with your anxiety feel free to book an appointment today.

We can see you in Fort Myers FL or through our secure telehealth platform online, anywhere in the state of Florida. Take steps today to make a lasting change for your life.