Anxiety: What It Is and Five Ways to Cope

If you’ve felt your heart racing fast or sensed an overwhelming amount of stress, you were probably experiencing feelings of anxiety. Anxiety is a normal part of life, but anxiety disorders form when there is an excessive sense of fear or dread, to the point where it impacts you constantly.  Especially for the younger generation, the impacts of social media, the burden of financial stress, and academic pressure might heighten the risk for experiencing anxiety. With anxiety disorders affecting around 34% of people in the United States, it’s important to understand what anxiety is and how to manage the effects. Changing your lifestyle or habits could have a significant improvement, and while it may not treat a disorder, it can be supportive. 

Go Touch Some Grass

This isn't just a popular Gen Z term.  The reality is that leaving your house to get some exercise really does have its benefits. Studies show that daily time spent in nature can have significant mental benefits, helping to energize the mind and body. Some great examples of this include going for an early-morning run or walking with friends. Being exposed to nature, whether that's mountains, rivers, or forests, can help nourish your soul and mind and provide some much-needed relaxation. In fact, many wellness experts and therapists nowadays are recommending taking a journey to the great outdoors. A specific study conducted on individuals with depression and anxiety even showed a promising 29% reduction in anxiety symptoms after participants were repeatedly exposed to nature. Nature can reduce harmful stressors as well as add more serotonin and dopamine to your life! Engaging your senses by listening to the sounds of nature, feeling the environment around you, and witnessing sunshine and a peaceful setting can do so much. For people living in urban areas, getting out to see some nature can be difficult, but it can still be accessible. Local parks and botanical gardens can be simple ways to introduce green spaces to your daily routine. The result will be worth it. 

Unhealthy Coping Mechanisms

With so many positive coping mechanisms for anxiety, there also come several negative ways in which people manage uncomfortable feelings and emotions. It might be easy to turn to harmful habits, but it’s best to avoid such measures, as they aren’t going to help. Habits like alcohol, gambling, and cigarettes only lead to poor mental health and can actually worsen anxiety disorders in the long run. Even consuming caffeine daily can worsen anxiety and cause other problems that weren’t present before. If quitting these methods is too difficult on your own, it’s best to seek out a healthcare professional or team to help you. Many resources exist, and people are available who want to help you get better. Try replacing poor habits with healthy ones, such as practicing mindfulness, reading, talking with friends, or journaling.

Connect With Others Socially

In times of difficult mental health, friends and family can act as a social support network of people to talk to and who will hopefully listen and be able to understand. A good friend or family member will offer feedback and provide you with emotional support. It’s ok to lean on these people and to keep them close in your lives. Talk to your support group about how you are feeling and use those conversations as a way to keep your mind active, rather than focusing on pessimistic thoughts. Call a family member and talk with them to lower your stress about a work project or a situation with a spouse. It can be tempting to withdraw from others when you are experiencing anxiety, but isolation can make anxiety worse. Instead, spend time with loved ones and with activities that you enjoy doing. Connect more with people who make you feel understood and who lend a listening ear, and maybe rethink relationships with friends or family who might be making your anxiety worse. Crafting a reliable support system is key to managing complex situations, and others may be able to offer different perspectives. 

Prioritize Your Sleep and Nutrition

Maintaining a healthy physical lifestyle can have a huge impact on mental and cognitive wellness. Sleep is one of the biggest factors that falls under this umbrella. A lack of sleep can increase mental health issues, while getting the proper amount will allow your brain to reset and regulate your emotions. If you’re deprived of sleep, you’re more likely to experience negative thoughts and think less rationally about stressful situations. It can be an intense cycle, as anxiety can make it harder to fall asleep, which then leads to less sleep, increasing future anxiety again. Creating a consistent routine before bed and adhering to a sleep schedule can help to lower anxiety levels. Additionally, it’s crucial to make sure that you are receiving the proper nutrition. McDonald’s might taste delicious in the short term, but the inflammation and sugar from fast and ultra-processed food isn’t helping you mentally, at all. Nutrient-rich diets will help you feel rested, energized and clear, without jitters or mood swings. Certain ingredients such as omega-3 fatty acids and complex carbohydrates can improve brain function. Balanced meals can promote serotonin rush, which will regulate mood and emotion all day. 

Learn More and Assert Yourself

Ignoring your anxiety won’t go away, as much as you might want it to. Know your physical and mental triggers for anxiety. Talk to your therapist or healthcare professional about what might be causing anxiety and find out what works best for you. Educate yourself through research and discover which techniques can be used for your condition. Maybe keep a journal detailing your daily experiences and moods to identify what causes and worsens your anxiety. Use “I” statements to express your needs clearly, and practice setting boundaries. For example, if a family member is causing you unnecessary stress and your daily life is being impacted, limit your interaction with them. Be proactive about finding solutions. This is more productive than lingering on the issue in your mind and creating defeatist outcomes. Breathing techniques and talking to yourself can also help you manage anxiety attacks in the moment. Don’t be afraid to put yourself first, because no one else is going to do as much as you can.  

Continuing Your Journey Towards Growth 

Accepting and confronting anxiety is a key part of maintaining emotional and mental wellness. With any mental health issue, wellness practices can help mitigate negative impacts and foster self-development. Check out more wellness resources by staying up to date on our blog and social media.