3 Ways to Ease Anxiety

Washington D.C

Anxiety is a debilitating condition that can leave us feeling overwhelmed, stressed, and isolated. It’s often described as sustained and excessive worry about a future threat or concern. It’s important for those who experience anxiety to recognize the symptoms and understand how best to cope with them. This blog post will provide an overview of anxiety’s various signs and symptoms and some tips on effective coping strategies.

Emotionally, anxiety can appear as:

• Excessive worry

• Fatigue

• Irritability

• Panic attacks

• Paranoia

• Poor concentration

• Restlessness

  Sleep disturbances
  

Physically, anxiety can appear as:

• Chest pain

• Diarrhea, stool pattern changes, or upset stomach

• Headache

• Increased heart rate

• Muscle aches

• Shaking

• Shortness of breath

• Sweating

If left unchecked, anxiety can have devastating consequences: 

• Interrupting Daily Life

  Anxiety can cause disruption in our daily lives if left unchecked. It can start small – like making us late for work– but eventually, anxiety can become so severe that they prevent us from engaging in our daily activities. This could lead to issues with work, friends, or family members.

• Isolating Us

  Participating in activities we once enjoyed can be challenging because we fear certain situations or people. We might start avoiding social gatherings or other events that make us feel nervous. Over time, this isolation can worsen our anxiety as we feel more alone and disconnected from the world. 

• Impacting Us Emotionally

  Left untreated, anxiety has the potential to worsen into depression and suicidal thoughts due to feelings of helplessness and hopelessness. We may also experience feelings of guilt or worthlessness due to perceived failure.

• Causing Physical Impacts

  One of the physical symptoms associated with anxiety is chest pain – which can also occur with anything from heartburn to a heart attack. Symptoms such as diarrhea, constipation, tremors, headaches, and dizziness are all also potential physical manifestations of anxiety. If you’re having these symptoms, it’s important to talk to your doctor to determine the cause and also to create a specific treatment plan to address the underlying cause. 

• Impacting Us Mentally

  Anxiety has the potential to affect our cognitive functioning if left untreated for too long. It can affect our decision-making skills, our communication skills, and even our ability to concentrate on specific tasks. Together, these effects can lead to an overall decline in quality of life. 

3 Ways to Ease your Anxiety

It’s OK to Talk About It! 

The first step in overcoming anxiety is to talk openly about it. Talking with friends and family is beneficial because it allows you to express your feelings and worries so they don’t accumulate without being voiced or addressed. Additionally, talking with people who understand what you’re going through can help you feel less alone in your struggles. It also can be helpful to speak with a mental health professional trained in dealing with anxiety-related issues. A therapist or counselor can provide an unbiased perspective on managing your stress and create an action plan for getting back on track. 

Learn Relaxation Techniques 

Relaxation techniques such as deep breathing exercises, visualization, mindfulness meditation, yoga, tai chi, or progressive muscle relaxation can help reduce the physical symptoms associated with anxiety, such as increased heart rate and tightness in the chest or stomach area. Learning these techniques can give you tools that you can use when you’re faced with challenging situations. 

Challenge Negative Thoughts 

Anxiety can cause us to have negative thoughts about ourselves or our situations that aren’t true. It’s important to challenge these negative thoughts by asking yourself if there’s any evidence they are true; many times, the answer will be no! Once we start challenging these negative thought patterns, we become more aware of them and less likely to let them affect our moods negatively. 

One more tip…

Consider Bluerock Care for your HealthCare needs

Looking for comprehensive, high-quality primary care? Look no further than Bluerock Care. Our team of doctors and professionals is available 24/7 to meet your needs, whether that’s in our center, your home, or via phone or video visits. We offer same or next-day appointments (for existing patients) with no waiting lists or long wait times, and we can even help eligible patients with transportation. So if you’re looking for a primary care provider that’s convenient, accessible, and always available to you, look no further than Bluerock Care! 

Call us: 202-796-9775

Email us: info@bluerock.care

References

Christensen, J. (2021, February 10). Tips to help ease anxiety. Mayo Clinic Health System. Retrieved June 23, 2023, from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-to-help-ease-anxiety