Anxiety disorders are some of the most common mental health conditions in the United States. Despite this fact, many people still don’t know much about them and may struggle to manage their symptoms as a result. At The Pavilion, in Williamsburg, Virginia, we think it’s important for people to have information about mental health conditions, so that they can care for any mental health needs they or their loved ones develop.
Common Symptoms of Anxiety Disorders
Not everyone knows that “anxiety disorders” is a broad category that includes a number of more specific diagnoses, such as generalized anxiety disorder, obsessive-compulsive disorder, post-traumatic stress disorder, and social anxiety disorder. Because these conditions are all unique and different from one another, there isn’t a single set of symptoms that is all-inclusive. Some of the most common anxiety symptoms, however, include:
- Worrying excessively
- Focusing on the worst-case scenario most of the time
- Feeling disproportionately threatened by various situations
- Trouble focusing
- Racing heartbeat
- Shortness of breath
- Shaking
- Sweating
- Nausea and digestive issues
Self-Care to Manage Anxiety
We previously shared information about grounding exercises, which are a way for a person to address their anxiety symptoms as they arise. That is valuable information, but it can also be helpful to understand ways to handle anxiety, so that symptoms are less likely to occur in the first place. In addition to therapy and medications, you can engage in the following self-care to reduce your symptoms:
- Implement routines. Having a structure for your day decreases how many decisions you have to make, adds predictability, and allows you to focus on things that need your attention more easily.
- Spend time outside. There is research that supports spending time in nature as a way to reduce anxiety.
- Streamline where you can. Whether it is reducing your load at work, handing off some tasks at home, or stepping away from volunteer obligations that increase your stress without bringing a proportional amount of fulfillment, it’s a good idea to evaluate where you can remove some causes of stress in your life.
- Snuggle a pet. Animals have been shown to decrease stress levels, so if you have your own furry friend or you volunteer at a shelter, you may reap the benefits of spending time with them.
- Add some music. Whether you play an instrument, sing, or just have a Spotify account, music is a powerful tool for managing mental health.
- Move your body. When we exercise, our brain has a similar reaction to what it experiences when we are anxious. This simulated stress allows our brain to practice responding to this stimulus, so that it becomes more capable of handling anxiety. Exercise can also be a distraction from whatever is making us feel anxious.
- Prioritize sleep. Getting enough rest will make it easier for you to handle the stresses that come your way during the waking hours, so you are less likely to become anxious.
- Reduce alcohol, caffeine, and sugar intake. All of these substances are linked to increased anxiety symptoms. Instead of turning to sweets, alcohol, or coffee for comfort, try to eat a healthy, well-balanced diet and drink plenty of water.
- Don’t procrastinate. The more time you have to do the things you need to accomplish, the less stress they will cause you. If something seems overwhelming, break it down into smaller, more manageable steps and just focus on completing one piece at a time.
- Write it out. When something is causing you to worry, write down your thoughts. What are you worried about? What is the worst that could happen? What is the best that could happen? What is the most likely outcome? How have you navigated something similar previously? What would make this less stressful?
- Connect. If there is someone in your life who just makes you feel more at ease, try to make time to see them. Even if you don’t talk to them about your anxiety, just enjoying their company and your time together is good for your mental health.
At The Pavilion, we offer mental health services for adults and seniors who need medically supervised detox and inpatient or outpatient care for mental health disorders. Interventions we offer include cognitive behavioral therapy (CBT), recreational therapy, and dialectical behavioral therapy (DBT). Our team provides medication management and education, nutritional consultation, and discharge and aftercare planning to make the transition back home as smooth as possible.
