 -Kirk Tjalas, F.N.P.
Kirk Tjalas, F.N.P., provides exceptional care and meticulous attention to detail for every patient concern, ensuring comprehensive and personalized treatment for optimal health outcomes. |
Understanding and Overcoming Chronic Anxiety
Chronic anxiety can be debilitating if left untreated. The stress it causes impacts not only your mental health but also your physical health. Fortunately, extensive research over the past few decades has led to a better understanding of anxiety. While we can’t yet prevent anxiety before it starts, we have a good understanding of interventions that can reduce it over time.
At Priority Medical Group, we believe in empowering individuals with the knowledge and tools needed to manage their mental health. Here’s a comprehensive guide on how to overcome anxiety on your own and with the help of a healthcare professional.
What is Anxiety?
Anxiety is the feeling of fear that arises when your mind perceives danger. This response helped our ancestors survive predators, but today, our brains sometimes overestimate the threat posed by certain situations (Kirk, 2020). This unnecessary activation of the fight-or-flight response can lead to the development of an anxiety disorder.
Some individuals experience anxiety only in specific situations, like social anxiety, while others may feel constant worry across various aspects of life, a condition known as generalized anxiety disorder (Kirk, 2020). A 2019 survey reported that over 15% of adults in the United States experienced anxiety in the two weeks preceding the survey (Terlizzi & Villarroel, 2019). Anxiety was most prevalent among adults aged 18–29, with women more likely to report anxiety than men (Terlizzi & Villarroel, 2019).
What Causes Anxiety?
The exact causes of anxiety disorders are not entirely understood, but it is believed to result from a complex interaction of biological and social factors. Genetics, life experiences, and brain chemistry all contribute to the development of anxiety symptoms (Munir & Takov, 2021).
Several factors can influence your level of anxiety, including (Munir & Takov, 2021; Kirk, 2020):
- Stress: High levels of stress can trigger anxiety disorders.
- Medical Conditions: Chronic illnesses and health issues can lead to anxiety.
- Genetics: A family history of anxiety or other mental health disorders increases the risk.
- Substance Abuse: Drugs and alcohol can worsen anxiety symptoms.
- Childhood Experiences: Traumatic or stressful events in childhood can lead to anxiety in adulthood.
- Trauma: Experiencing traumatic events can trigger anxiety disorders.
- Medications or Supplements: Certain medications and supplements may increase anxiety.
- Job or Home Life: High-pressure or unstable environments can heighten anxiety.
These factors can cause changes in the brain and nervous system, affecting neurotransmitter levels and altering the brain’s fear response, which can lead to anxiety disorders (Kirk, 2020).
How to Overcome Anxiety
Since everyone’s experience with anxiety is unique, there isn’t a one-size-fits-all solution. However, several methods have been shown to effectively reduce anxiety symptoms:
1. Grounding Techniques
Grounding techniques are coping mechanisms that help you focus on the present moment, pulling you away from negative thoughts, anxiety, or flashbacks. These techniques can be simple, like deep breathing, or more structured, like mindfulness meditation. Grounding techniques often involve engaging the senses or physical activity (de Tord & Brantjes, 2015).
Grounding skills can be emotional, physical, social, or sensory and may be especially beneficial for conditions such as (de Tord & Brantjes, 2015):
- Depression
- Panic attacks or panic disorder
- Stress
- Trauma or post-traumatic stress disorder (PTSD)
2. Breathing Exercises
Breathing exercises are effective for managing stress and anxiety. They can be used before, during, or after anxiety-inducing situations. One popular technique is Box Breathing, which is easy to practice in various settings and helps induce relaxation (Norelli et al., 2021):
- Breathe in through the nose for a count of 4.
- Hold your breath for a count of 4.
- Breathe out for a count of 4.
- Hold your breath for a count of 4.
- Repeat as needed to calm down.
3. Progressive Muscle Relaxation (PMR)
PMR helps alleviate anxiety by focusing on the physical symptoms of muscle tension. It involves tensing and then releasing different muscle groups throughout the body, with a focus on the relaxation phase (Norelli et al., 2021).
To practice PMR:
- Find a comfortable position.
- Tense a specific muscle group (e.g., feet, legs, hands).
- Hold the tension for 5 seconds.
- Slowly release the tension for 10 seconds, focusing on relaxation.
4. Guided Imagery
Guided imagery is a relaxation technique that helps manage anxiety by visualizing a calming environment. Imagining a tranquil setting can distract you from anxious or intrusive thoughts (Norelli et al., 2021).
To practice guided imagery:
- Sit or lie down in a quiet place.
- Visualize a relaxing environment (e.g., a peaceful forest).
- Use all five senses to create a vivid image (e.g., hearing birds, feeling a gentle breeze, smelling pine trees).
- Focus on these sensations to create a sense of calm.
5. Psychotherapy
Cognitive Behavioral Therapy (CBT) is a highly effective form of psychotherapy for treating anxiety. In CBT, you work with a therapist to identify and modify negative thought patterns and behaviors, leading to improved mood and reduced anxiety (Kirk, 2021).
CBT is the most extensively studied form of therapy for anxiety and has a strong evidence base supporting its effectiveness (Kirk, 2021).
6. Anti-Anxiety Medications
For some individuals, medication may be necessary to manage anxiety symptoms. Healthcare providers can help select the right medication based on personal health history and experiences (Bandelow et al., 2017).
Common anti-anxiety medications include (Bandelow et al., 2017):
- Selective Serotonin Reuptake Inhibitors (SSRIs)
- Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs)
- Tricyclic Antidepressants (TCAs)
- Benzodiazepines
- Buspirone (Buspar)
When to See a Healthcare Provider
Not everyone needs professional help for anxiety. If your symptoms are mild or occasional, self-help techniques may be sufficient. However, if anxiety is interfering with daily life, work, or relationships, it’s important to reach out to a healthcare provider or mental health professional. They can provide access to effective treatments to help manage and overcome anxiety.
Conclusion
Anxiety is a common yet manageable condition. Understanding its causes, symptoms, and treatment options can help you take control of your mental health. At Priority Medical Group, we are committed to supporting you on your journey to wellness. If anxiety is affecting your life, contact us to learn how we can help.
Disclaimer
If you have any medical questions or concerns, please talk to your healthcare provider. The information provided here is based on peer-reviewed research and medical guidelines but should not replace professional medical advice, diagnosis, or treatment.
References
- Bandelow, B., Michaelis, S., & Wedekind, D. (2017). Treatment of anxiety disorders. Dialogues in Clinical Neuroscience, 19(2), 93-107.
- Kirk, F. N. P. (2020). Anxiety: Unwarranted alarm. Clinical Case Reports in Psychiatry, 5(4), 3-12.
- de Tord, P., & Brantjes, P. (2015). Grounding techniques: A structured review of their effectiveness in treating trauma. Journal of Traumatic Stress Disorders & Treatment, 4(2), 2324-8947.
- Munir, S., & Takov, V. (2021). Generalized anxiety disorder. In StatPearls. StatPearls Publishing.
- Norelli, S., Long, D., Krepps, J., & Rosoff, C. (2021). Anxiety and relaxation strategies. Primary Care: Clinics in Office Practice, 48(3), 353-364.
- Terlizzi, E. P., & Villarroel, M. A. (2019). Symptoms of generalized anxiety disorder among adults: United States, 2019. NCHS Data Brief, No. 378.
FAQ:
| 1. What is anxiety? | Anxiety is a feeling of fear or worry that arises when the mind perceives danger, even when there may be no real threat. It can lead to anxiety disorders if it becomes excessive. |
| 2. What are some effective ways to manage anxiety? | Effective ways to manage anxiety include grounding techniques, breathing exercises, progressive muscle relaxation, guided imagery, cognitive behavioral therapy (CBT), and medication. |
| 3. When should I see a healthcare provider for anxiety? | If anxiety is interfering with your daily life, work, or relationships, it is important to seek help from a healthcare provider or mental health professional. They can provide treatments to help manage anxiety effectively. |
SEE MORE HERE“Experience exceptional care with Kirk Tjalas, F.N.P. Book your appointment now and take charge of your health with confidence and badassery.”
|