Mastering Anxiety: Understanding, Coping, and Thriving
Living with anxiety can be a daunting experience. It is a condition that affects millions of people worldwide, and its impact can range from mild to severe. Fortunately, we have an array of tools available to address anxiety and improve our quality of life. It is possible to gain a sense of control and mastery over anxiety.
What is anxiety?
Anxiety is a prevalent mental health issue that effects millions of people worldwide. It can interfere with our daily lives and have an impact on physical, emotional and social well-being. Anxiety is a feeling of worry, nervousness, or unease about an event or situation that may occur in the future. It's a natural response to stress or danger and is often accompanied by physical sensations like racing heart or shallow breathing. Anxiety can vary in intensity and duration and some people may experience anxiety to the degree that interferes with daily life. Anxiety disorders are conditions in which symptoms persist and interfere with daily activities and life functioning.
Fear vs Anxiety
Often people wonder what the difference is between anxiety and fear. Fear is a response to an immediate threat, while anxiety is anticipation of a threat.
Let’s say, you were sitting in your living room and an intruder burst into your home. In that moment you would be experiencing fear as the danger was occurring in that moment. However, if the next day after the intruder was long gone and you experienced feelings of uneasiness and apprehension while sitting in your living room, then you are then experiencing anxiety as you are now predicting another intruder is going to come versus one actually being present.
This illustrates how powerful our minds are- just the thought of something happening in the future can cause the body to respond as though that imagined event is actually occurring right now.
The Root Causes of Anxiety
Causes of anxiety can vary greatly from person to person, and may include a combination of factors. Here are some of the most common root causes of anxiety:
Genetics
Brain chemistry
Trauma and stress
Environmental factors
Underlying mental health issues, such as depression or bi-polar disorder
Health conditions
Substance abuse
Coping Strategies for Managing Anxiety
Some coping strategies that may help with anxiety include:
Practice relaxation techniques: Deep breathing, progressive muscle relaxation, and mindfulness meditation are some effective techniques that can help reduce anxiety levels
Move your body: Exercise and intentional movement, whether walking, dance, yoga or some other alternative, is a great way to reduce anxiety and improved mood regular exercise can help in the production of endorphins, which is a natural mood booster.
Cut down on caffeine: Consuming caffeine in high doses can lead to an increase in anxiety. Hence reducing caffeine intake, particularly before bed, can help in reducing anxiety symptoms.
Learn to say NO: Do not take on extra responsibilities and learn to prioritize tasks. This strategy can help in avoiding burnout and reducing anxiety.
Get enough sleep: Poor sleep habits can trigger anxiety symptoms. Therefore getting enough sleep regularly is vital.
Challenge Negative Thoughts: Negative thoughts can have a profound impact on our mental well-being and happiness. They can lead to feelings of anxiety, depression, and low self-esteem, and can even prevent us from reaching our full potential.
Check the Facts: The skill from DBT therapy can help people gain more control over how they respond to emotions.
Keep a journal: Writing down your feelings and thoughts can offer insights into your anxiety triggers and help to manage emotions
Connect with friends and family: Spending time with loved ones, and participating in activities that promote socialization can help in reducing anxiety.
Seek professional support: If anxiety levels are persistent, and other coping strategies are not helping, seeking professional help from a licensed therapist may be beneficial.
Thriving with Anxiety
It is possible to move beyond merely managing anxiety to living a life of fulfillment, growth and positive mental and emotional wellness. Engaging in activities that promote relaxation, enjoyment and overall well-being while accepting anxiety is a part of all our lives, can help build resilience for anxiety symptoms. Taking care of yourself, both physically and mentally, is vital to overall wellness. Cultivate an attitude of positivity and focusing on things that have gone well rather than dwelling on negative aspects. It is important to find support whether through family, friends, or online communities.
Anxiety may be a common challenge, but it does not have to rule your life.
Anxiety Treatment in Chicago and Illinois
At Mindful Healing Counseling, we understand the challenges of living with anxiety. That's why our team comprises several therapists specialized in anxiety treatment, offering counseling services virtually to individuals residing in Chicago and throughout Illinois.
Our therapists are experienced and trained in working with people dealing with various concerns such as anxiety, trauma, depression, pregnancy and postpartum concerns, relationship difficulties, life transitions, setting boundaries, managing family dynamics, navigating grief, and more. We prioritize providing affirming spaces for BIPOC and LGBTQ+ individuals. We offer a range of evidence-based treatments including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), mindfulness-based approaches, relational therapy, and more. Our services extend to adults of all ages, as well as teens, college students, couples, and families.
Reach out to us today. You can contact us by filling out our contact form or by calling or texting us at 708-419-3171. We're here to support you every step of the way.
