Anxiety disorders are among the most common mental health conditions, affecting hundreds of millions of people.
If you sometimes suffer from anxiety, what can you do to manage it?
Anxiety shows up in different ways for different people, says Lauren M. Sippel, PhD, a psychologist in the Department of Psychiatry, Dartmouth Hitchcock Medical Center (DHMC). It’s important to be aware of the signals.
"Anxiety isn’t all bad,” she stresses. “It helps keep us safe by alerting us to danger.”
But sometimes your mind and body might have difficulty distinguishing between real danger and a false alarm.
So, rather than try to get rid of anxiety, think instead about noticing and managing the signs, understanding the triggers, and then responding with intention and purpose.
What is an anxiety disorder?
According to the World Health Organization (WHO), over 350 million people globally live with an anxiety disorder, meaning roughly 4% of the world's population is affected at any given time.
Sometimes anxiety can be mild. Other times, it reaches a point where it is considered a disorder.
The American Psychiatric Association (APA) says, “Anxiety disorders are common mental health conditions that involve excessive fear, worry, or nervousness that interfere with daily life. While occasional anxiety is a normal part of life, anxiety disorders are more persistent, harder to control, and can affect relationships, work, and overall well-being."
What types of anxiety disorders are there?
"Anxiety disorders, like other mental health conditions, result from a complex interaction of social, psychological and biological factors. Anyone can have an anxiety disorder, but people who have lived through abuse, severe losses or other adverse experiences are more likely to develop one,” explains the WHO.
Anxiety disorders and closely related conditions listed by the National Institute of Mental Health (NIMH) and others include:
- Panic disorder
- Generalized anxiety disorder
- Agoraphobia
- Specific phobias
- Social anxiety disorder (social phobia)
- Post-traumatic stress disorder
- Obsessive-compulsive disorder
- Separation anxiety disorder
- Selective mutism
Common ways to treat anxiety disorders
If you suspect you have an anxiety disorder, consult a mental health professional.
A mental health professional can recommend psychological interventions that integrate first-line treatments like cognitive behavioral therapy (CBT), as well as medications and self-care.
They can also help you develop stress management skills, such as relaxation and mindfulness skills.
“These skills can be helpful because you can use them anywhere and everywhere anxiety shows up,” says Sippel.
What you can do on your own when you start to feel anxious
If you feel you are prone to sometimes getting stuck in what feels like a cycle of repeating anxiety, Sippel says there are some steps you can take that will help you manage anxiety when it strikes.
Step 1: Ask yourself what anxiety looks like for you.
- What thoughts are running through your mind?
- What emotions are you experiencing?
- How is your body responding?
- What are you doing to try to deal with how you feel?
- What is your behavioral response?
- What is the situation that is triggering your anxiety?
Step 2: Calm your body.
Practice a steady, slow breathing technique called belly breathing that helps your body settle.
- Begin by putting one hand on your belly and the other on your chest, making sure with each breath that the extension of your belly is greater than your chest.
- Inhale to the count of six.
- Exhale to the count of ten.
By practicing your breath, you can learn to quiet the alarm and create a sense of calm during stressful moments.
“Remember, you don’t have to rid yourself of all anxiety before you can move forward,” says Sippel. “Even a small shift in how you feel can make it easier to respond than to react.”
Step 3: Reflect.
Pick one situation where you felt anxious and answer these questions:
- What was I telling myself (identify your thoughts)?
- How was I feeling emotionally (identify your emotions)?
- What did I notice in my body (identify your physical sensations)?
- What did I do (what were your behaviors)?
In time, you may learn to modulate your feelings before the situation escalates.