Navigating Through Anxiety

Occasional anxiety is a normal part of being human. It’s what keeps us away from the bears and the hot stoves. We’re all wired with that fight-or-flight response that kicks in during moments of fear and uncertainty.

Many common fears, like spiders, snakes, public speaking, and flying, are situational and temporary. Get away from the bear, seek shelter, and you’ll be okay. Typically, these fears don’t rule anyone’s life in an unhealthy way.

However, if you have chronic anxiety, fear feels like it’s taking hold of your life. When you overthink and ruminate about possible bad outcomes, those times when your imagination carries your mind to places you don’t need to go.

So, what can you do when you feel anxiety has taken hold of your life? When fear steers the boat, what can you do to take back control? Here’s good news: when life’s slow ripples feel like choppy waves, it’s not too late to turn the boat around.

Some chronic anxiety can originate from past traumas, and symptoms can range from mild to severe. While these fears can be rational if the source of the threats still exists, some anxiety disorders like PTSD stem from bad memories that you relive over and over in your mind long after the trauma is no longer a physical threat.

Anxiety caused by past trauma can be treated with talk therapy, SSRIs, anti-anxiety medications, and/or stress management techniques. For more serious mental health issues like PTSD, a combination of psychotherapy and medications can be an effective treatment. It may take some time to find the right medication, and you may need to try different ones until you find one that works for you. Be patient—it will be worth the wait. 

Maybe current everyday stress or worries about the future can cause mild to severe anxiety. This stems from “what if” questions you might ask yourself about your finances, politics, your marriage, your kids, or your health. You might have anxieties about driving, leaving the house, social situations, elevators, or crossing bridges. You might be a hypochondriac or have insomnia. 

Talk therapy, mindfulness, cognitive therapy, relaxation techniques, and exposure therapy are some things that can help you, depending on the type of anxiety you have. Anti-anxiety medications might also be used with these forms of therapy.

What else can you do? If you have a solid support system of friends and family, talk to them about your anxieties. Unfortunately, some loved ones can be judgmental or will try to make light of your feelings. On the other hand, they might appreciate your transparency and possibly struggle with the same issues.

Avoid self-medicating with alcohol, unprescribed prescription drugs, street drugs, or cannabis, which might help temporarily cover the symptoms but not eliminate them. They might even be addictive, which can cause even more problems.

Some food and drinks can cause or worsen anxiety symptoms, while others might help:

* Avoid overeating or following trendy or restrictive diets.

* Avoid stimulants: Caffeine, energy drinks, and some herbal supplements raise heart rates. Even chocolate has caffeine.

* Eat healthy (fresh fruits and vegetables, whole grains, lean meat, fish, etc).

* Recent studies show that gut health might have a huge impact on anxiety. 

* Stay hydrated.

Exercise, if able, but talk to your doctor first. Start small and work your way up to a manageable level.

Laugh! Talk to a funny friend or family member. Watch your favorite comedies.

RESOURCES:

Whether you need immediate help for a mental health crisis or just need someone to talk to, here are a few resources to contact. Some of them are free, while others might be covered by your insurance.

• If you’re experiencing a mental health crisis, call or text the Suicide & Crisis Lifeline at 988 (24 hours a day, 7 days a week).

• Free 24/7 Crisis Text Line – Text HELLO to 741741

• Meditation and Mindfulness apps like Calm and Headspace can help with improving sleep, mindfulness exercises for reducing anxiety

  
  

• 7 Cups www.7cups.com: Free anonymous peer emotional support chat (not legally protected like therapy)