There are many disorders listed under the anxiety section in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), which include separation anxiety disorder, selective mutism, specific phobia, social anxiety disorder, panic disorder, agoraphobia, generalized anxiety disorder, substance/medication-induced anxiety disorder, and anxiety due to another medical condition. Generally, however, when people speak about anxiety, they refer to generalized anxiety disorder (GAD).
To meet the GAD diagnosis, one must have anxiety and worry for at least 6 months about a variety of events or activities. The individual must find it difficult to control the worry, and the anxiety must have some co-occurring symptoms such as restlessness, fatigue, difficulty concentrating, irritability, muscle tension, or difficulties with sleep. The anxiety must impact an individual's important areas of functioning, such as work or school. The symptoms must not be attributable to a substance (drug or medication) or a medical condition.
While not everyone will meet these specific criteria, many of us do struggle with anxiety symptoms. In addition, everyone's description of anxiety is different. Some people may not even be aware that they are experiencing anxiety. For some, anxiety may present as butterflies or tingling sensations while for others, it may present as muscle tension or tightness. It is important to understand how it presents for you in your environment. If you are struggling with anxiety, begin by tuning into the sensations in your body and noting them down. Keep a log that also accounts for the day, time, and circumstances/environment. For example, do you only feel anxiety in the morning or night or do you feel it when you have to go out? Become curious about your experience. What happens before or after the anxious period? Or do you feel anxious all day?
Start to write down things that make the anxiety better or worse. What do you notice? Keep in mind that sometimes it can take time for us to be able to tune into our sensations and environment. If you are used to coping by not feeling your body and sensations, becoming attuned and aware may take time. Take note of any changes to your environment or routine. For example, did you recently move or start a new job? Was there a trigger that happened in your environment? Did you start a new medication? Do you have a medical condition that may cause anxiety?
It is important to get evaluated by your primary physician for a routine check. There are a variety of underlying medical conditions that can cause anxiety-like symptoms, such as a hormone imbalance, which can also be a result of postpartum or having a child. It is best to rule out any medical causes first. This is also a good time to get curious about your family's history of any mental disorders or anxiety, if possible. Hearing the stories of our family members can help give clues about our experience and provide us with a greater understanding of what may be going on. Sometimes, our early childhood traumas and unresolved emotions pop up in our adult lives as anxiety. Working closely with a therapist can help you get to the root of your presenting symptoms and make actionable steps toward improved well-being.
Here are some tips that can help manage anxiety:
Box breathing
Regular exercising (try a variety of levels, slow/gentle exercises, and more intense exercises. Notice any changes. Note: intense levels of exercise can increase anxiety in some individuals while for others it may serve as a form of discharge of anxious energy)
Make journaling and checking in with your symptoms and feelings a regular practice; set a daily calendar reminder in your phone
Go for regular walks and connect with nature
Make a commitment to have less screen time
Limit caffeine, alcohol, and nicotine consumption
Practice non-judgemental self-acceptance (of anything that may be going on in your life, including anxious symptoms)
Incorporate daily mantras
Try a relaxation technique
Experiment with various diets to see if something in your diet is affecting your well-being (for example, practice eating whole foods and cutting out processed foods. Make sure to speak to your doctor about any concerns regarding diet.)
While there is no one-size-fits-all approach or cure, there are steps you can take to improve your symptoms. Managing anxiety starts with your awareness of it. Once you are aware of it and become more in tune with your experience, you can begin to understand more about your symptoms (how, when, and why they happen). Having a greater understanding can then help you decide on which changes you can make to your environment to facilitate ease and relief of symptoms. Remember, even little changes to your routine can make a big difference. If your symptoms continue to persist or become worse, speak to a professional right away.
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