A group of experts in the mental health field, including a clinical social worker, a child development specialist, a clinical psychologist, and a therapeutic recreational specialist, shared information about anxiety in a recent interview.
The group discussed anxiety’s causes and ways to potentially alleviate those feelings of apprehension and uncertainty when they bubble up with USA Today.
1) Identify What Causes Anxiety
Coping with anxiety begins with being able to identify how, when, and why it creeps up.
Anxiety is a persistent worry that can arise not just during a personal crisis but also in any day-to-day situation. This mental unease is commonly accompanied by physical symptoms such as an increased heart rate, sweaty palms, trembling, or rapid breathing.
Maybe you grow anxious when you’re unsure of what lies ahead or are blindsided by unexpected changes. This is quite typical, as the feeling tends to center around the fear of the unknown and future uncertainties.
Anxiety is rooted in fear, a universal emotion “wired into our DNA as part of our fight or flight mechanism of survival,” Siggie Cohen, Ph.D., a child development specialist, told USA Today.
“Some may have anxiety and not know, while others may be aware they have anxiety but don’t want others to know,” Jimmy Noorlander, a clinical social worker at Deseret Counseling in Utah, per USA Today. “We are all put in different situations and how each of us responds can be different.”
“Anxiety generally affects all age groups, though each person can present it in different ways,” Noorlander said.
Juanita Guerra, Ph.D., a clinical psychologist based in New York, told USA Today that feelings of anxiety typically peak when we are somewhere between 25-45 years old.
Yet recently, adolescents have experienced a mental health crisis, as previously reported in The Dallas Express.
The Centers for Disease Control and Prevention found in 2021 found that 60% of female high school respondents felt persistent feelings of anxiety and depression and 30% had seriously considered killing themselves.
Identifying the real or perceived threat that triggers feelings of anxiety is one step toward tackling it.
Still, this doesn’t mean dwelling on the source of your worry.
“It’s the overthinking about [unknown] outcomes … that precipitates the anxiety,” Guerra told USA Today.
2) Be Willing To Acknowledge and Address Anxiety
Adopting mindfulness and taking a more proactive stance toward the things that make you anxious is crucial to coping with feelings of unease.
“One wants to develop an understanding of what their personal triggers are, be transparent about emotions in general, seek and accept support and keep an open mind,” advised Cohen, according to USA Today.
Several telehealth initiatives, including Mazzy Health, a provider that has recently launched a mental health program for Texas children, offer virtual therapy as part of a more holistic way of looking at well-being and health.
It is important to find balance when tackling anxiety.
“Avoidance, denial, and working hard to get rid of the anxiety all have the unintended effect of keeping anxiety alive,” explained Cohen, according to USA Today.
3) Practice Prevention, Management, and Diversion
Lifestyle factors like not getting enough sleep or carrying extra weight can worsen anxiety.
Obesity — a growing public health problem across all age groups in the U.S. and especially in Texas — has been indicated as a driver of anxiety disorders in several studies.
As The Dallas Express previously reported, one research team in China even found that eating fast food on a regular basis was associated with a 12% higher risk of anxiety and a 7% higher risk of depression.
The overconsumption of alcohol, caffeine, and tobacco is also believed to exacerbate symptoms of anxiety, according to USA Today.
Maintaining a regular exercise routine and eating a balanced diet can go a long way to anxiety prevention and management.
Tailoring coping strategies to your specific anxiety triggers can also make a huge difference.
For instance, brushing up on your organizational skills can help you avoid feeling overwhelmed when faced with multiple tasks and make you feel more in control of your life.
Calming techniques such as deep breathing, warming your hands under water, and meditation can also help alleviate symptoms.
“Some different techniques I like to use are going for a walk, journaling, or thinking of a relaxing place,” Noorlander told USA Today.
Sometimes finding a healthy distraction in the company of others or an activity you enjoy can be an effective way to cope with anxiety.
“I never ask my patients what’s the matter, but instead I ask what matters to them,” explained Rachel Buzenberg, a therapeutic recreational specialist with Henry Ford Health. “Your hobbies and interests are very important to your mental health.”
Playing or listening to music, according to the Mayo Institute, not only provides a mental distraction and reduces tension in the body but also decreases stress hormones.
4) Know When to Get Help
For some individuals, anxiety is not a mere inconvenience — it can be debilitating.
Experts from the Mayo Clinic suggest seeking a doctor’s advice when feelings of anxiety become so great that they begin to interfere with other parts of your life. This may include your ability to work or maintain your relationships with others.
This is especially true if your anxiety starts driving you toward unhealthy behaviors, such as drinking alcohol, taking illicit drugs, or partaking in risky or even life-threatening activities.
Professional help from counselors or therapists can be an excellent way to better identify sources of your stress and learn effective coping strategies.
