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How To Identify Anxiety And Learning To Cope With It

An anxiety disorder can show up at any point in your life. It is normal to feel anxious when you are about to face certain life situations.

Are you anxious about speaking in public? Job interviews? Travelling to a foreign country?Everyone gets nervous or anxious from time to time.

If your worries are taking over or even interfering with your daily life, you may be suffering from an anxiety disorder. It is important to learn what triggers your anxiety. Family, school, work or people?

Stress and Anxiety: How To Tell The Difference

Anxiety and stress share many of the same physical symptoms. This makes it difficult to spot the differences between the two.

Stress is your body’s reaction to a trigger.  It is generally a short-term experience. Anxiety can be triggered by stress and often lasts longer.

Excessive anxiety and worry about a number of events or activities. The broadest type of anxiety is worrying too much about everyday things. But what constitutes “too much”?

Different Forms Of Anxiety

• Panic Attacks

• Phobias

• Social Anxiety

As we all deal with anxiety and worry in our own way, it can be difficult to identify levels of anxiety. 

Do you worry about things that are out of your control?

Is your daily life is significantly filled with constant worry? if it  causes suffering and dysfunction then you may be suffering from anxiety disorder.

I am not a doctor.  So I only share my thoughts and experiences. I do not offer medical advice.

Are You Experiencing Any Of The Following Symptoms?

Panic – Accompanied by physical symptoms – shortness of breath, sweating, dizziness, and heart racing.

Self-Consciousness – Trouble having one-on-one conversations, eating and drinking in front of others.

Sleep Problems – Constantly having trouble falling asleep or staying asleep .

Irrational Fears – A constant feeling that something terrible is about to happen.

Post-Traumatic Stress Disorder (PTSD)/ Flashbacks – Reliving a traumatic event.

Failure Of Making Mistakes (Perfectionism) – Judging yourself or anxiety about making mistakes or not being up to standard.

Obsessive Compulsive Disorder  – In any one of the following categories:

• Washers
• Checkers
• Doubters and Sinners
• Counters and Arrangers
• Hoarders
• Self Doubt

If you are then you should see a doctor.  Someone that can help you get to the root of the problem. This will help you to identify where your anxiety stems from.

Physical Symptoms Of Anxiety 

Anxiety involves a range of physical symptoms which sufferers may mistake for a medical illness. 

Physical symptoms of anxiety include:

Pounding heart

Sweating

Stomach upset  

Dizziness

Diarrhea

Shortness of breath

Tremors

Frequent Urination

Twitching

The Following Strategies Will Help You Cope With Anxiety And Stress:

– Learn what triggers your anxiety

– Take deep breaths

– Meditation

– Learn relaxation techniques

– Limit alcohol, nicotine and caffeine

– Daily exercise

– Listen to soothing music

– Get enough sleep

– Maintain a well-balanced diet

– Pay attention to the positive things in your life

– Accept that you cannot control everything

– Always talk to someone you trust – Friends or family

– Seek professional help

Treatment of Anxiety Disorders

The two main treatments for anxiety are psychotherapy and medication.

• Psychotherapy: Talk therapy is effective in helping people identify, process, and cope with their triggers of anxiety using  Cognitive Behavioral Therapy (CBT).
• Medication: Antidepressants generally have some mild side effects but help alleviate some symptoms of anxiety.

I always say, before starting medication, we should always look into natural and holistic methods if possible.

There are several changes you can make at home. Daily exercise, rest and sleep, and healthy eating to name a few.

Self-Help for Anxiety Disorder

If your lifestyle is unhealthy and stressful, you’re more likely to feel anxious regardless of  whether you have an anxiety disorder or not. You can lower your anxiety by:

Connecting with others: Loneliness or isolation from friends and family can trigger or worsen anxiety. Talk about your stressors and worries with a person you trust.

Manage your time: If your stress levels are overwhelming, try to share some of your responsibilities and see if there are any you can give up, turn down, or delegate to others.

Practice relaxation techniques: Meditation, mindfulness and yoga, along with deep breathing exercises can reduce anxiety symptoms.

Changing habits: Worrying is a mental habit you can learn how to break. Learning to accept uncertainty can significantly reduce worry and calm anxious thoughts.

Living With An Anxiety Disorder

When stress no longer feels manageable and symptoms of anxiety interfere with your daily living, it’s time to seek an evaluation from a licensed mental health practitioner.

I am learning to chase my fears away. Replace fears and negative thoughts with positive affirmations.This will not happen overnight, so you have to make this a daily habit!

Need positive affirmations to speak to yourself everyday? Download your free guide here.

Do you suffer from anxiety? Or know someone who does? How have you tried to help yourself or others?

Please share you experiences with me in the comments section below.