Managing Anxiety: A Guide to Finding Calm.
If you've ever felt like your mind is a browser with too many tabs open, all of them blaring alarm bells, then you've met anxiety. It's that unwelcome guest at the party of your life, making itself at home when you least expect it. Let's talk about what anxiety really is, peel back some layers on its causes, and explore how we can manage it together.
What is Anxiety?
Anxiety is more than just feeling stressed or worried. It's like your brain's alarm system is on high alert, even when there's no immediate danger. It's a normal stress response, but when it's constant or overwhelming, it can spill over into every part of your life, making it hard to think, rest, or enjoy the moment.
Facts about Anxiety
Did you know that anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults? That's a lot of people feeling what you might be feeling. Despite its prevalence, only about 36.9% of those suffering receive treatment. Anxiety doesn't discriminate; it can affect anyone, regardless of age, gender, race, or background.
What Causes Anxiety?
Anxiety can be like a tangled ball of yarn, with many threads contributing to its makeup. It can stem from genetic factors, brain chemistry, personality, and life events. For some, a big life change or a buildup of smaller stressors can trigger anxiety. For others, it's like a constant companion, whispering doubts and fears without any clear reason.
What is the Biggest Predictor of Anxiety?
While it's hard to pinpoint a single predictor, a combination of genetic predisposition, personality traits like perfectionism, and exposure to stressful or traumatic events can significantly increase the risk. It's like a recipe where certain ingredients make it more likely for anxiety to bubble up to the surface.
How Do I Manage Anxiety?
Managing anxiety is about building a toolkit of strategies that work for you.
Here are a few to start with:
Mindfulness and Meditation: These practices can help you stay in the present moment rather than getting lost in worries about the future or regrets about the past. Mindfulness and meditation are for everyone! We can all incorporate a bit more mindfulness into our days or simply take a couple of minutes of downtime just to breathe and exist. If you find yourself with a few minutes of downtime, don’t just automatically grab your phone for entertainment - take a few minutes to relax, breathe, notice your surroundings, and even think of three things you can be grateful for in that moment.
Physical Activity: Regular exercise can be a natural anxiety reliever, thanks to those feel-good endorphins. It can be as simple and easy as taking a ten-minute walk. Physical activity is for everyone, not just athletes and fitness lovers. Find what physical activity brings you joy, and carve out just ten minutes a day, three times a week, to do your favorite activity!
Healthy Habits: Eating well, getting enough sleep, and reducing caffeine and sugar can help keep anxiety levels in check. I love a good drink, but also, being intentional and mindful about alcohol consumption can help immensely with managing anxiety, and fewer hangovers are a bonus!
Connect with Others: Sharing feelings with friends, family, or a support group can make a big difference. So many of us feel alone and isolated as we try to manage our anxiety. I guarantee you that other people can relate. So often, we don’t talk about our mental health struggles with loved ones in our lives, often out of fear of worrying them. I gently encourage you to be brave, practice vulnerability, and talk to someone you trust about how anxiety is showing up in your life. You may be surprised that what you share may be something they can relate to as well!
Limit Screen Time: Reducing exposure to news and social media can lower anxiety triggers. Social media is ubiquitous now. That doesn’t mean it has to run your life. Take back control of your screen time, and don’t let checking social media become an automatic compulsion. It is so much better for anxiety levels to use social media with intentionality rather than just mindlessly scrolling for hours. Be intentional about who and what you follow and consume online. Ensure it is a good mixture of inspirational, soothing, and informative content.
Can a Therapist Help Me Manage Anxiety?
Absolutely. A therapist can be your guide in untangling the web of anxiety. Together, you can explore the roots of your anxiety, identify triggers, and develop personalized strategies to manage it. Therapy can provide a safe space to learn and practice new skills for coping with anxiety, whether it's through cognitive-behavioral techniques, mindfulness, or other approaches.
Therapy isn't just about talking; it's about transforming your relationship with anxiety so that it doesn't run the show. It's about finding your strength and resilience, even when anxiety tries to convince you otherwise.
If you're tired of anxiety taking up too much space in your life, remember that you're not alone, and there is a path forward. I'm Liz Davis, a Licensed Marriage and Family Therapist in Kansas City, and I've helped many people navigate their way through anxiety to a more peaceful and fulfilling life. Whether you're dealing with occasional stress or a more persistent form of anxiety, therapy can offer you the tools and support you need.
Ready to take the first step towards managing your anxiety? Let's talk. Click the button below to schedule an appointment with me, and together, we'll work on strategies that empower you to live your life with more ease and less worry. Your journey to managing anxiety starts with a single step, and I'm here to walk alongside you. Let's find your calm, together.
