Anxiety is a normal part of everyday life. It becomes a disorder when it interrupts your everyday life too often. Physical symptoms include an elevated heart rate, sweaty palms, and racing thoughts. Anxiety is a natural fear response in the body, evolved to help keep us safe and motivate us to get things done.
Unfortunately, with the current state of the world, a lot of our fear responses are hard-wired to go non-stop. We call this a general anxiety disorder—an ongoing worry that is unrelated to your present life or situation. It can be caused by several factors, including past traumas and your biological makeup.
Let’s talk about what you can do if your anxiety gets out of control.
What to Do When Your Anxiety Feels Out of Control
The first step to controlling your anxiety is to acknowledge that you can treat it. You can go about this in a few different ways. Medication, psychotherapy, or just general coping mechanisms can all make a significant difference. Here are some options to consider:
Recognize It
Recognizing how your anxiety manifests in your body goes a long way toward helping you control it. Make it a point to check in with yourself throughout the day. Ask yourself:
How am I feeling?
Where do I feel it in my body?
Is my heart rate normal?
Am I showing signs of stress?
Are my muscles clenched or tight? (particularly jaw and shoulders)
Be honest with yourself about the answers. Keep judgment out of it. Approach this as an observer. It’s not your job to judge yourself. It’s your job to see yourself.
Identify Your Triggers
Identifying your triggers is the second step after you’ve identified your anxiety. See if you can figure out what caused your anxiety. The first few times, you might have trouble narrowing it down. That’s okay, this takes practice. Ask yourself:
What’s been stressful for me today?
Has anything happened recently that reminds me of a traumatic event from my past?
Did someone do or say something that upset me?
When did I start feeling this way?
How can I avoid or cope with this trigger in the future?
Learning to manage your triggers is half the battle with anxiety. When you’ve identified them, you can figure out how to cope, avoid, and communicate about them.
Self-Care
There’s a common misinterpretation of what self-care means. Many of us picture saunas and facials and luxury at its finest. But at its base, self-care involves everyday habits. Make sure you’re drinking enough water. Ask yourself how many hours of sleep you’re getting. Maybe you need to adjust your sleep schedule to get those solid 6 to 8 hours.
Have you had any fruits and vegetables today? When was the last time you took a shower? Get some gentle movement into your day-to-day life. Even ask yourself how much time you’re spending on your phone. Social media is a huge stressor and common anxiety trigger. As simple as these are, these steps can go a long way toward mitigating your anxious symptoms.
See a Therapist
If you feel that your anxiety is causing a significant impact on your ability to live a normal life, reach out to a professional therapist. Therapists who have a background in helping to treat anxiety can help you find your calm. You can discuss which coping strategies work best for you and your lifestyle.
If you need help to find a therapist, talk to your general practitioner. They can help you find someone within your insurance network. It might even be a possibility to attend your therapy appointments from the comfort of your own home. Remember to ask about the possibility of telehealth visits.