Anxiety sucks. When it rears its ugly head, it can take over all of your mental space. And even give you some pretty distressing physical symptoms. It can interfere with the way you live, work, and socialize. So it’s only natural that if you’re living with anxiety, you probably curse the dreaded condition. And you might spend a lot of time thinking about the easiest, quickest, most effective ways to banish it from your brain.
But let’s slow down a bit here. One of the hallmarks of anxiety is overthinking things, right? You might actually be overthinking how you “get rid” of your anxiety. And even, according to some experts, misunderstanding this condition and missing some of what they call “benefits” of it. Sure, it’s pretty tough to think of benefits when it comes to anxiety. But let’s hear them out, as well as look at what we all might be getting wrong when it comes to working with our anxiety.
What Anxiety Looks Like
Before we look at some of what some experts say are the common mistakes we make when it comes to anxiety, let’s remind ourselves of what anxiety looks like. Anyone can experience run of the mill anxiety. Say when doing some public speaking, but anxiety as a disorder can mean excessive anxious feelings that interfere with your life and can even become all-consuming. The signs of generalized anxiety disorder include:
Feeling nervous, restless, or tense
Having a sense of impending danger, panic, or doom
Having an increased heart rate
Breathing rapidly (hyperventilation)
Sweating
Trembling
Feeling weak or tired
Trouble concentrating or thinking about anything other than the present worry
Having trouble sleeping
Experiencing gastrointestinal (GI) problems
Having difficulty controlling worry
Having the urge to avoid things that trigger anxiety
And remember, there can be other types of specific anxiety, like phobias and social anxiety, so you might experience other signs in addition to these.
What Many People Are Getting Wrong
If you’re experiencing the symptoms above, it’s only natural that you’ll want to find some relief. Therapy is a great idea; in fact, if you don’t deal with your anxiety in a therapeutic setting, it could get worse. But outside of that, you might have strategies to work on your anxious feelings on your own, which is not a bad thing. But some experts warn of being careful about making the following mistakes:
1. Believing you can think your way out of your anxiety
This is a big one. You know you’re intelligent and can think your way out of problems. But when anxiety hits, your thinking can get clouded by overwhelming feelings that aren’t necessarily rational. That means trying to think your way out of it can just lead you into a confusing maze of thoughts and feelings, which can in turn lead you to trust yourself even less. You might then become even more anxious.
So instead of trying to think your way out of anxiety, psychologist Alice Boyes, Ph.D., suggests that you “Make a short list of your choices. It can often help to involve someone else in this to uncloud your thinking. Include any choices you’ve ruled out as being too anxiety-provoking. With a bit of space and perspective, you may realize your best option is one of these.”
2. Thinking you should find a “perfect” way to move forward
If you’ve got anxiety, you’ve got to give yourself some grace. There is no “perfect” solution to anything, and that’s especially true with anxiety. If you talk to someone and they see something that you don’t in a certain situation, you can’t beat yourself up and think you somehow “messed up”, and should’ve done something differently. Just remember it’s ok to “muddle your way forward,” as Boyes says. And don’t let your perceived “imperfection” stop you from opening up and getting other people’s perspectives.
3. Pausing your life while you “solve” your anxious situation
If you’ve got anxiety, you’ve been there: something triggers your anxiety and everything else has to come to a screeching halt while you obsess over how to “solve” the situation. And hey, that makes sense: our ancestors sensing a predator in the distance would definitely have to find a way to deal with that situation! But getting a message from a friend or boss that triggers you, not so much.
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Putting every aspect of your life on hold won’t enhance your life. In fact, it will only serve to make the “problem” seem bigger and bigger. Continue to live your life, do what’s important to you, and most especially, engage in your relationships with others so you don’t lose sight of the support you have.
4. Beating yourself up for being wrong
It’s probably no secret to you that a lot of the things that trigger your anxiety are pretty much what Boyes calls “false alarms.”. No, your best friend is not about to start hating you, and your boss probably isn’t about to fire you. But when the anxiety subsides and you start to see things more clearly, it’s important that you don’t then start beating yourself up for worrying so much about things that might seem irrational now. As Boyes says, you should “Recognize that emotions just signal what we care about. Caring about being accepted, supported, and liked isn’t wrong, even if your fear didn’t eventuate.”
All of the above are easy traps to fall into, and of course don’t feel bad if you do fall into them! Speaking to a therapist can help you to find strategies that do work for you. But we do have one more thing to think about when it comes to anxiety: how we can look at it in a less negative way, as something to be “solved,” and live with it in a different way.
“Discomfort is the price of admission to a meaningful life”
The above quote from psychologist Susan David refers to what some experts say is the final thing we’re getting wrong about anxiety: that it’s actually completely negative. Wait, what? Like we bluntly stated earlier: anxiety sucks, right? Sure, but life is messy and uncomfortable, and banishing all of that from our minds might be more like numbing ourselves than living life fully as ourselves.
In fact, professor Tracy Dennis-Tiwary, who has written a book on the positive side of anxiety, believes “That anxiety can be an ally. But like any ally, you need to negotiate. And that’s the messy work of being human.”. Her theory is that, if we try to hurry up and put those anxious feelings aside and make it all go away, we’re actually missing out on something.
Says Dennis-Tiwary, “We’ve lost the acceptance that mental health does not equal the absence of emotional suffering or discomfort, that actually mental health is the engagement with emotional suffering and working through rather than around.” And “The emotion of anxiety is not broken; it’s how we cope with anxiety that’s broken.”
According to her, what we’re missing is that anxiety tells us about the things we care about, and about our goals for the future. And experts point out that feeling anxious actually releases dopamine. Which motivates us to pursue rewards and take action to reach those goals. Not only that, but anxiety “doesn’t just trigger fight-or-flight, it also increases oxytocin, the social bonding hormone. What you find is that especially with moderate levels of anxiety—not necessarily full-blown panic—you actually increase levels of oxytocin, which primes us to seek out social connection and support.”
And anxiety, in Dennis-Tiwary’s eyes, not only has actual physical benefits. But it’s also a way to exercise your emotions, like you might work a muscle or strengthen your immune system. As she says, “if you don’t work [your muscles] and strain them, they atrophy. Our emotions are the same way, too. There’s great evidence to believe that it’s only in engaging with these difficult feelings – learning the skills and coping and sometimes falling down and then knowing you can pick yourself back up again – that actually allows you to build the skills that then help you be resilient against all the curveballs that the world is going to throw your way.”
Hmm, that’s a lot to think about. Anxiety as a positive part of life? As Dennis-Tiwary acknowledges, “Anxiety feels bad”. But it might be easier to accept that it’s an important part of ourselves if we experience it as part of our full range of human emotion that we can’t simply wish away. But what do you think? Is life meant to be uncomfortable sometimes? Can anxiety be a motivating force that can help motivate you to improve your future? Or is it something to be “dealt with” as quickly and efficiently as possible?
Whatever your thoughts on anxiety, whether you think it’s an important part of you, something you want to work on banishing for good, or a force for your future. It’s important to find strategies that help make your present happy and fulfilling. The best way to do that is to find support and connection with others. If that includes therapy, go for it. Let us know your thoughts!
Anxiety is one of the most common mental health concerns in the U.S., affecting around 6.8 million people. That’s 3.1% of the population! The term anxiety actually covers a whole list of disorders, from phobias to social anxiety to generalized anxiety. It can be treated with therapy and medications, but there are some things you can do along with more traditional treatment that can help reduce your anxiety.
For example, you can try breathing exercises, meditation, and yoga. And while these methods can help you reduce the constant tension or fear caused by anxiety, there’s an even easier – and tastier – strategy. You can add certain foods to (and take others out of) your diet. Nutrition is the first step in caring for our physical health, but it can also help our mental health, so we’ve compiled a list of foods that can work along with your treatment to reduce your anxiety.
1.Green Tea
Green tea leaves have an amino acid called Theanine. According to research, theanine significantly lowers stress by lowering your levels of cortisol, the stress hormone that can cause those anxious feelings. Theanine may also increase production of dopamine and serotonin, the hormones that cause happy and blissful feelings. Increasing these levels can have anxiety-reducing effects.
Additionally, green tea contains other antioxidants that promote brain health. These antioxidants can relieve some of the symptoms of your anxiety and help your brain process your emotions better, making you feel calmer.
2.Almonds
Snacking on almonds can reduce symptoms, like depression, that often come with anxiety, especially in men. Research found that men who ate nuts were 66% less likely to experience anxiety. This is because the nutrients in almonds, including vitamin E and healthy fats, promote healthy brain function.
Why is vitamin E so important if you’re struggling with anxiety? Vitamin E is a natural antioxidant that reduces oxidative stress, which can cause anxiety. When you are in an anxious state, your body will use a lot of your vitamin E supply to help counteract the symptoms. So increasing your vitamin E levels by eating almonds can help give your body the supply it needs to ease your anxiety.
3.Dark Chocolate
Not only is chocolate delicious, it can help reduce your anxiety. Dark chocolate contains a compound called flavanols that act as antioxidants. And antioxidants, as we explained earlier, promote brain health and relieve anxious symptoms.
The amino acids in dark chocolate also aid in the production of serotonin, which is a hormone that triggers euphoric feelings. Triggering those feelings can help boost your mood and help relieve some of your stress.
4.Eggs
Eggs are all-around healthy. They’re a source of complete protein, which means they have all the essential amino acids you need for growth and development. And it means they contain tryptophan, an amino acid that specifically helps relieve anxiety. This is another one of those amino acids that promotes serotonin production.
We’ve mentioned how serotonin helps reduce anxiety but it has other benefits, too. Serotonin can help regulate your sleep and mood, and even strengthen your memory!
5.Yogurt
The probiotics in yogurt and other types of fermented food help reduce inflammation in your gut. What does your gut have to do with anxiety? Well, your gut and brain send signals to each other through the central nervous system. Those signals help regulate stress response and anxiousness. Have you ever said “ I have a gut feeling about this”? That’s where the phrase comes from.
When your gut is overrun with bad bacteria, the signals to your brain become weaker, which in turn can cause an overactive stress response and anxiety. The probiotics in yogurt help keep those signals loud and clear.
Foods To avoid
Knowing what foods to eat to reduce your anxiety is great. But you also need to know what foods can heighten your anxiety, as well.
1.Alcohol
Alcohol is tricky. A small amount can actually stimulate GABA, a neurotransmitter that produces a calming effect on your body. But heavy drinking can have the opposite effect on GABA. It can cause a disruption to the signals to your brain, and cause you to become more anxious.
2.Sugar
As with anything, moderation is key, and too much sugar can have severe effects on your mind. A high sugar diet can cause your blood sugar levels to spike and crash often. When your blood sugar is on a rollercoaster ride, the lows can drain your energy and cause your mood to drop. During those lows your anxiety can spike. You don’t have to remove sugar completely from your diet, you just have to be careful with your intake.
3.Processed foods
We talked about how inflammation in your gut can increase your anxiety. Processed foods can cause that inflammation. Things like fried or frozen foods and pastries all trigger the inflammation that leads to your gut and mind not communicating with each other correctly. Again, moderation is encouraged here.
Take your time
You don’t have to overhaul your diet in one day. Slowly start to introduce some of these foods or cut back on others. Give each new adjustment a week or so and see if you notice any positive changes. Keep track of your results, and over time you’ll have a clear view of what works for you.
Remember, food isn’t a cure-all for anxiety disorders, it’s just a helpful tool. Consult with your doctor or therapist about your diet changes as well as other treatments to help your anxiety.
Research has found that almost everyone will experience a panic attack (also known as an anxiety attack) at least once in their life. Anxiety disorders are one of the most common mental illnesses in the U.S., affecting over 40 million people. There are different variations of anxiety disorders, such as general anxiety disorder (GAD), panic disorder, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD), to name a few. While there is no way to cure anxiety completely there are ways to manage and treat anxiety/panic attacks effectively.
A panic attack can be terrifying and it will often happen when a person is under a lot of stress. When an attack happens, a person can experience a combination of symptoms. These can include shortness of breath, muscle spasms, nausea, and sometimes feeling as if you are in great danger and must escape, some people may even think they are having a heart attack.
Anxiety affects millions of people in the U.S. It is mentally and physically draining.
Anxiety attacks are not only physically, and mentally challenging, they are also emotionally exhausting. When having an attack your body begins to release stress hormones which rush into the body inducing a panic attack and making it seem worse. You have to focus on how to ease your mind to help reduce the likelihood of a panic attack taking place and live a healthy and happy life without the fear and worry.
The first step to managing an anxiety attack is to know why they happen. Finding out the source will help you learn what brings it up, make you aware of what fears you have, and help break the cycle. Sometimes this is something you know and can figure out on your own. More often than not it can be helpful to speak to a professional. They can help you pinpoint exactly why you are having these attacks and help you come up with solutions to keep your mind at ease.
This can be one of the best techniques to gain control over an anxiety disorder but there is no guarantee you will never have an attack again. So if you do some tips to remember are:
Breathe Slowly
When having a panic attack, you begin to breathe quickly which in turn increases your heart rate. Stop and take a slow deep breath while counting to five to help ease your body. Continue to take deep breaths until you feel your panic attack fading.
Thinking positive thoughts is one way to help conquer a panic attack.
Think Positive
It is easy to start to focus on the things that are going wrong and the negativity around us. Stop and think positive thoughts in order to help calm yourself. You can write positive thoughts or aspirations down so that your brain focuses on positivity.
Distract Yourself
Distracting yourself can help prevent anxious thinking and reduce symptoms of a panic attack. You can start counting, call a friend, play a game, organize something, work on a project, and so on to distract yourself. Sometimes sensory distractions work such as strong tastes, cold ice water, sense of touch and so on are more distracting from the active stress response.
Relax Your Muscles
Find a comfortable place and sit or lie down when a panic attack begins. This will offset the stress response because your body can not go into both stress mode and relax mode. The more relaxed, the faster your body gets rid of stress hormones.
Many people that have anxiety disorders do not seek treatment, which can only worsen symptoms. It is important to get a hold of a panic attack before it even begins. Practice these techniques and find what works for you in order to live a more stress free life. If things are too extreme, seek help from a therapist or your doctor for medication.
