Have you felt anxious about things like a job interview or paying your bills? Most of us do. It’s normal to feel this way in certain situations because our bodies have a fight or flight response that makes us aware of risks. So the anxiousness keeps us alert and helps us make better choices. So if anxiety is normal, then what is an anxiety disorder?
The American Psychiatric Association defines anxiety as – an anticipation of future concerns, and associated with muscle tension and avoidance behavior.
We are experiencing fear as an emotional response to a threat. However, when we feel anxious all the time and about everything, that is a sign of an anxiety disorder.
Some common signs of anxiety may leave you feeling anxious all the time while interacting with people. You constantly have thoughts of the worst things that can happen. Then this chronic anxiety begins to affect your relationships and school/work, and your entire life. These are all signs of anxiety.
40 million adults experience anxiety disorders in the US, and it’s a far more common problem than you might think. Additionally, there are communities like this one where you can find support and help understand what you’re going through.
What signs of anxiety should you look for?
1. Worrying in excess or uncontrollably – for instance, I used to have thoughts of the worst-case scenarios, like the flight with my loved one crashing. Or the plane I was taking would crash. I would think of every worst possibility and go over them repeatedly, so I feel relieved when everything turns out okay.
2. I would worry about what people thought before, during, and after a conversation or in any social setting. Did I say something stupid? Did they not like me? Surely they still don’t want to talk to me. I became sensitive and easily overwhelmed. I wouldn’t take criticism well, even if it is constructive and without malice.
3. I felt edgy or restless because I was constantly overthinking any situation. I would make up scenarios in my head and think about what my boss would think of my work. As a creative person, it is challenging because I would get crafty with my made-up scenarios.
4. I would have problems focusing or concentrating on a task because of overthinking. I became stressed and tense about going to work the next day. I stopped enjoying my work and saw it as a daily burden instead of enjoying my job.
5. Muscle tension or headaches – my mental stress and anxiety just poured into physical symptoms. I would frequently have headaches on one side.
6. I felt unusual fatigue. I would be too tired, overwhelmed, and exhausted to do anything and want to sleep.
7. Frequent sleep problems – while they say sleeping helps anxiety, it’s hard to fall asleep if you’re feeling anxious. And that’s what happened to me. My fight or flight response would kick in, and I would not be able to sleep.
8. I would frequently worry about the future, my career, finances, my parents, pets, and nearly anything to do with the uncertainty of the future.
9. These are just some of the experiences I have had. Irritability is also a sign of an anxiety disorder – Because your mind is in a constant state of fear or stress.
That’s not all, sometimes you may also experience a heightened sense of alertness and changes in your appetite. You may notice these changes alongside other symptoms.
In most cases, you might also find yourself trying to dissociate to deal with your anxiety. This is a normal part of developing anxiety. You might feel alone, but you are not.
Anxiety also manifests in other physical symptoms like sweating and heavy breathing. You may also experience hot flashes or feel dizzy, shaking stomach aches, or sickness. In some instances, your mouth can go dry, and you may have hair loss over an extended period. You’ll need to take note of both psychological and physical changes to identify these early signs. It’s always best to seek professional help after an internet search. Once you’re sure you’re experiencing signs of anxiety, you can begin to work on treating it. All anxiety is treatable despite what you may hear.
Here are a few things you can start with to reduce or manage your signs of anxiety:
1. Take deep breaths – when you feel an attack come on, take a deep breath and focus on it. Between each deep breath, count to three and exhale slowly. Try to relax your face muscles, jaw, abdomen, and shoulders. It will help to bring down your heart rate and lower your blood pressure. It can become second nature and allow you to handle your emotions better under stress.
2. Take and step back and think. Anxiety focuses on the future so try to stay in the present. Psychologist Tamar Chansky, Ph.D., suggests that you ask yourself what is happening and what you should do right now. If you don’t need to do anything now, then you can tell yourself to revisit the situation later when you are calmer.
3. Use the 3-3-3 rule – you can change your focus from your anxiety. Start with looking for three things you can see. Now listen, what sounds do you hear? Next, move three parts of your body like your fingers, toes, feet, or neck.
4. Try to Meditate – mindful meditation is proven to reduce anxiety and other psychological stress. We are all capable of mindfulness. It only requires us to make it a habit. You can try audiotapes, phone apps, or guided meditation to help you practice. Mindfulness assists you to stay in the present. You can practice sitting on the floor cross-legged and reciting a mantra aloud or to yourself. Try to sync the mantra with your breathing and bring your thoughts back to the present when you feel them wander. You don’t have to get frustrated. Keep practicing to develop the habit.
5. Reach out to a trusted friend or family member – while this is a personal decision for you to make, consider that those close to you can help you through your anxiety. You can talk to them in person or on the phone since they can offer you a new perspective on matters. Don’t hesitate to ask what you need, like some company to the mall or the movies. You feel more comfortable talking to someone who cares about you and remembers you are not alone.
6. Exercise and physical activity – you don’t have to train for a marathon. But you can start small with long walks, a bit of jogging, even cycling, yoga, or tai chi. Exercising releases feel-good chemicals that can elevate your mood and take your mind off your negative thoughts.
7. Music can also help. According to a study in 2015, people with mild or severe anxiety feel better when they listen to music. Music is proven to lower your heart rate and blood pressure. You can keep a ready playlist with you of all the songs that improve your mood. Listen to them when you start feeling anxious. You could even try singing since it’s said to release endorphins and oxytocin. You don’t have to be a good singer, only sing for your anxiety to improve.
8. Laughter is the best medicine. Anxiety isn’t a joke, but you can try to take comfort in little things. Watching comedy shows or spending time with people who make you laugh can help. This is where your support system of loved ones comes in to help you feel better.
9. Get creative – if you like to paint, draw or do something artistic, pick it up when you feel anxious. You can paint a picture of your happy place or use your energy to do something that stimulates your mind and brings your focus back to the present.
These are a few strategies on how you can navigate through these early signs. Once you know what you’re going through, it’s easier to work on getting better and feeling happier. While we tried to go over the symptoms and some possible solutions, you may find more benefit in seeking professional help. In the long term, it can help immensely to mend your personal and professional relationships.
That said, we are making regular posts on anxiety and other disorders with helpful tips about symptoms and solutions. You can follow us for more posts like this.