ORLANDO, Fla. (Ivanhoe Newswire) — Anxiety disorders are the most common mental illness in the United States – affecting about 19 percent of adults and 7 percent of children. Medication and psychotherapy are first line treatments for anxiety, but there are some things you can do on your own to ease the worry.
More than 40 million Americans live with an anxiety disorder. If you have anxiety, the intense fear and worry can be crippling – even if you’re in a safe situation.
Kathleen McHugh, PhD Licensed Psychologist explains, “Anxiety doesn’t make any sense. It’s irrational it’s unreasonable, but it’s very real to that person in that moment.”
Mchugh says there are some ways to help calm yourself during an episode of anxiety. First: try distraction. It could be as simple as scrolling through your phone or reading a book when you feel anxious.
“But you do it purposely, you say okay I’m going to distract myself right now. I’m going to put my focus on this other thing.” says Mchugh.
Also – practice positive self-talk. Repeating phrases like “I’m okay” or “I’m doing what I can” can help redirect your worry. Another approach is the 5-4-3-2-1 method of grounding. You locate and say five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste. Focusing on your senses brings you back to the present moment. And what should someone else say to an anxious person?
“Don’t say ‘there’s nothing to be anxious about’ or ‘why are you anxious about that?’ do say ‘I hear you. You’re feeling scared. You’re feeling anxious.’” Explains Mchugh.
Relaxation exercises like mindful meditation or yoga also calm anxiety. Another suggestion: try a cold or hot shower. A cold shower can jolt your system and distract your thoughts and a hot shower will loosen tense muscles.
You might also want to reduce your caffeine intake if you’re prone to anxiety. Research shows that, in people with panic disorder, caffeine consumption can increase levels of anxiety and the chances of having a panic attack.
And of course, Mchugh says if nothing gets your anxiety under control, find a licensed therapist who specializes in anxiety.
Contributors to this news report include: Julie Marks, Producer; Roque Correa, Editor.
Sources:
https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Anxiety-Disorders
https://www.goodrx.com/conditions/generalized-anxiety-disorder/does-coffee-caffeine-cause-anxiety
DIY CALMING ANXIETY YOURSELF
REPORT #3063
BACKGROUND: Anxiety disorders frequently cause intense, excessive, and persistent worry and fear about everyday situations. Often, anxiety disorders involve repeated episodes of sudden feelings of intense anxiety and fear or terror that reach a peak within minutes, called panic attacks. These feelings cause interference with daily activities, are difficult to control, are out of proportion to the actual danger, and can last a long time. Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults aged 18 and older. They are highly treatable, yet only 36.9% of those suffering receive treatment. Anxiety disorders develop from a complex set of risk factors, including genetics, brain chemistry, personality, and life events.
(Source: https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961 and https://www.chconline.org/resourcelibrary/facts-and-statistics-about-anxiety-disorders/#:~:text=Did%20you%20know%20that%20anxiety,of%20those%20suffering%20receive%20treatment)
COPING WITH ANXIETY: Anxiety can manifest differently in different people, and the level of anxiety someone experiences can vary. However, there are strategies to manage it. One is to take a time-out by practicing yoga, listening to music, meditating, or getting a massage. Stepping back from the problem helps clear your head. Another strategy is to get enough sleep. When stressed, the body needs additional sleep and rest. Exercising daily will help you feel good and maintain health. Maintaining a positive attitude and trying to replace negative thoughts with positive ones is another strategy. Volunteering or finding a way to be active in the community helps create a support network and gives you a break from everyday stress. An important strategy is to learn what triggers the anxiety. Write in a journal when you’re feeling stressed or anxious and look for a pattern. Finally, talk to someone. Tell friends and family you’re feeling overwhelmed and let them know how they can help you.
(Source: https://adaa.org/tips)
RESEARCH FINDS HOPE: Research has shown that specialists are unable to keep pace with the surge of mental health cases that occurred during the pandemic. Amanda Baker, an assistant professor of psychology at Harvard Medical School and director of Mass General’s Center for Anxiety and Traumatic Stress Disorders, recently worked with colleagues from New York University and Georgetown to examine one potential response: mindfulness-based stress reduction. The team compared the effectiveness of the intervention with that of the commonly prescribed anxiety drug, escitalopram. Participants in the study improved about the same amount after an eight-week course. Both groups started at a moderate-to-marked level of anxiety and decreased to a mild, almost subclinical, level of anxiety. Studies showed more than a one point drop in the primary outcome measure, which is a clinically significant amount of change. The study still leaves several remaining questions, but the findings provide evidence for another option.
(Source: https://news.harvard.edu/gazette/story/2023/02/can-mindfulness-help-anxiety-trial-suggests-yes/)
* For More Information, Contact:
Kathleen McHugh, PhD
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