Anxiety is characterized by excessive worry, fear, and nervousness.
Learn about the signs of anxiety, its causes, and coping strategies.
In 2019, approximately 301 million people experienced anxiety disorders, which are the most common mental health disorders (1). Experiencing anxiousness is normal until it starts taking over your decision-making.
What is the true meaning of anxiety?
According to the American Psychological Association, Anxiety is a feeling of tension, worry, and physical changes like higher blood pressure (2).
Some other symptoms (1) of anxiety include:
· Feeling irritable or tense
· Having heart palpitations
· Having a sense of impending danger or doom
· Trouble sleeping
What causes anxiety to happen?
Anxiety can happen because of things in your environment or your genes. For example, if you have stress at work or a family history, you might develop anxiety sooner (3). Everyone experiences tribulations during their lifetime. The difference is how you can cope with those changes when they occur.
These are some examples of situations that can trigger anxiety (4):
· Stress build-up
· Financial problems
· Losing a loved one
· Feeling under pressure
Are you looking for ways to manage your anxiety?
Here are five helpful tips that you can follow.
1. Daily Self-Care
It's essential to allow some time for daily self-care activities that bring you joy. The best part about this routine is it doesn't have to be fancy. It could be as easy as watching your favorite TV show or cooking your favorite comfort meal.
2. Meditation
A 2018 study indicates that mindful meditation helps those experiencing anxiety and depression compared to no treatment at all (5). Meditation is helpful in reducing stress and calming the body. If you find silence troublesome, guided meditation is the best option for you.
3. Limit the amount of caffeine.
Did you know too much caffeine can make your existing anxiety worse? The FDA recommends a daily intake of 400mg of caffeine (6). That equates to four to five cups of coffee. Talk with your provider to find out your daily limit of caffeine.
4. Find supportive resources.
Having anxiety isn't the end of all, even if it feels that way. Talking with a licensed professional can help ease feelings of doom or anxiousness. According to the National Institute of Mental Health, some resources include: · I'm So Stressed Out! · Sharable Resources on Anxiety Disorders · Panic Disorder: When Fear Overwhelms
5. Positive Affirmations
Reciting positive affirmations can aid in reducing feelings of anxiety. Repeating affirmations can bring calmness, allowing you to take control of your mind.
To get you started, here are a couple:
· "I'm safe and under no threats from the world."
· "As I relax and slow my breathing, anxiety flows out."
Anxiety is a common mental health disorder. Environmental and genetic factors can trigger anxiety. It's normal to feel anxious but talk to a professional if it turns into constant worry and fear. Living with anxiety can be manageable with resources and healthy habits.
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Sited Resources:
1. World Health Organization. 2023. Anxiety disorders (who.int)
2. American Psychological Association. 2023. Anxiety (apa.org)
3. National Institute of Mental Health. 2023. NIMH » Anxiety Disorders (nih.gov)
4. Mind. 2021. Anxiety & Panic Attacks. What causes anxiety problems - Mind
5. National Center for Complementary & Integrative Health. 2022. Meditation and Mindfulness: What You Need To Know | NCCIH (nih.gov)
6. U.S Food & Drug Administration. 2023. Spilling the Beans: How Much Caffeine is Too Much? | FDA