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Here’s how to deal with anxiety

Everyone occasionally gets scared or anxious, but experiencing intense panic, anxiety, fear, or terror means you could be coping with an anxiety disorder, especially if you experience anxiety or panic attacks for extended or recurring periods.

Understanding the symptoms of anxiety disorders can provide you with the information you need to help deal with anxiety.

Symptoms of Anxiety Disorder

When you experience stress and anxiety to the extent that it interferes with your quality of life or relationships, you may have a general anxiety disorder or a panic disorder. Common mental and physical symptoms include:

  • Feeling helpless or nervous
  • Obsessively thinking about what triggered your panic and anxious thoughts
  • An impending sense of dread for no apparent reason
  • Sweating, trembling, or hyperventilation
  • Symptoms of a heart attack, including increased heart rate or chest pain

Changes in your behavior can also signal it’s time to get medical advice, diagnosis, or treatment. Behavioral signs that you should consider anxiety therapy include:

  • Struggling to form or continue relationships
  • Having trouble taking care of even your most basic needs, like hygiene
  • Worrying over things you never cared about before, or new negative thoughts
  • Being unable to enjoy activities you used to like or avoiding situations and places that make you feel anxious

Other symptoms of an anxiety disorder include mood swings, insomnia, a change in sleeping patterns, intrusive thoughts and memories, and lack of concentration or focus.

How to Deal with Anxiety Attacks

You can work to reduce anxiety yourself by:

  • Socialization: Talking about your feelings to someone close or just being with people can often help reduce feelings of alienation and loneliness.
  • Relaxation and stress management techniques: Deep breathing, meditation, yoga, and exercise can reduce anxiety.
  • Sleep and diet: Getting enough sleep to feel rested and eating a healthy, balanced diet keep energy levels maintained and may reduce stress. You can also add supplements to your diet like ashwagandha or lemon balm, which help calm your nervous system.
  • Keep a journal: Writing down your anxiety triggers can help you better identify and manage situations that cause you anxiety. Journaling is also an excellent mindfulness practice that can help provide you with an outlet to release negative thought patterns and emotions and reaffirm positive thoughts.

How to Manage Feelings of Anxiety at Work

Dealing with your anxiety in the workplace can be made easier by following some simple strategies. One strategy to manage anxiety at work is to elevate your communication and social skills. Know people’s names, so you feel comfortable approaching them.

Set healthy boundaries, be open and honest, and don’t engage in toxic behavior. Be realistic about deadlines or limitations, and ask for help when you need it.

Where to Find Help

Coping with anxiety and depression productively can be a struggle that feels like an impossible challenge. But it is important to know when to get help with anxiety to improve your quality of life.

At Insight Therapy Solutions, our clinicians are highly experienced in a range of counseling and therapeutic techniques to help you develop strategies to overcome anxiety.

Contact Insight Therapy Solutions for a 15-minute complimentary consultation to find a clinician matched specifically to your health care needs.

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