Some 40 million Americans struggle with anxiety disorders. About 50 percent of young adults between 18 and 24 report dealing with anxiety and depression. In the context where so many individuals are facing economic, health, family, and/or workplace struggles, the future may seem uncertain, but the demand to continue with important life responsibilities and decisions is real. Amid all this, it is expected to experience a certain amount of worry or anxiety.
We frequently encounter situations that provoke anxiety. Despite its prevalence, many people struggle to manage their anxiety effectively. Studies show that more than 60 percent of people do not look for help. A common response is avoidance, whether that is pretending the distressing thought or emotion is not there or distracting by shifting our focus onto something else. Avoidance and distraction may provide a sense of relief in the short term, but in the long term, we will become more incapable of effectively dealing with anxiety as symptoms tend to worsen.
Here are five things to help prevent anxiety from taking over a life:
—Increase self-awareness. Pay attention to your experience and get to know yourself in detail. Shift your attention and focus inward. Get curious about how your body and mind react in anxiety-provoking situations. Notice what comes up for you without judgment and solely for the purpose of having a better understanding of yourself. The more skilled you are at recognizing your triggers and how your mind and body respond to worry or anxiety, the more effective you will be at self-managing and finding solutions.
—Adopt helpful coping skills. Whether writing, working out, practicing mindfulness, deep breathing or any other activity, be consistent with your self-care practices. If you do not have any in place, it is never too late to start with a simple exercise that will help you put yourself at ease. This will not only help you cope during times of emotional distress but will also help prevent them.
—Externalize and process thoughts and emotions. Rely on the people you trust and feel safe to be vulnerable enough to share your emotional experiences. Externalizing them can be helpful, and the way your brain processes what you speak out loud is different than when it is an endless monologue inside your mind.
—Adopt a new way of thinking. Usually, the way we interpret a given situation affects our emotional reaction more than the situation itself. Over time, based on past experiences, we develop a particular way of thinking about ourselves, others, and the world that is not always helpful. However, we can learn how to replace negative automatic thoughts with helpful thinking through insight, correction and repetitive practice. This can be achieved with the help of a mental health professional.
—Consider therapy/counseling. Excessive anxiety could easily become an anxiety disorder, which is a condition that should not be ignored. Consider seeing a mental health professional if you find yourself constantly anxious to the point that you feel unable to cope or if this condition is affecting multiple areas of your life.
Even though anxiety is an unpleasant feeling, it can serve an important function. The presence of anxiety often reveals important considerations that can be explored as anticipated change, difficult situations, and even dangerous approaches. It can promote genuine curiosity about potential scenarios, outcomes and solutions.
It is the intensity and frequency of anxiety that can become a threat to mental health if it interferes with the ability to live a satisfying life or if it affects work, relationships, physical health and sleep. This is why practicing coping skills and finding professional help can be essential to living a more fulfilling life.
