How to Deal With Anxiety or Worry

We are gradually entering the post Covid19 era even though it seems to be reaching its peak here in Nigeria. However, in some countries the post Covid19 era has already become a reality.

This era indeed comes with a lot of imbalances and alterations in our usual way of life and this could cause panic attack among men and women all over the globe. Some will experience deep-seated depression as a result of the loss of loved ones, loss of jobs, financial crises, debt accrual, bankruptcy and lots more. In fact, it has been reported on many news channels all around the globe that there has been a recent increase in suicidal attempts, as well as gender based violence. And this is quite understandable because the whole ‘covidian’ pandemic has undoubtedly led to increased anxiety and worry in the lives of many people, some of these people are single parents, husbands, wives, fathers, mothers, business owners, corporate workers, traders, professionals, civil service workers, teenagers, young people and lots more. People are faced with diverse problems such as how to earn a living, how to pay rents and meet up with their financial obligations, education for their children and/or wards, business failure and reduced patronage, the list is endless…

So, with all these been said, is there a possibility of light at the end of the tunnel? Well, like an old adage says, ‘…where there is life, there is hope,’ there can be light at the end of the tunnel. And these problems which lead to anxiety and worry can be dealt with. And I must say that how they are handled will eventually determine the outcome. Perhaps, people who have thrown in the towel more recently, were people who could not handle their anxiety, worry and problems effectively.

In this post, we will be learning a whole lot about anxiety, and how we can each handle it in our individual lives and then maybe we can help others too with the information acquired here;

What is Anxiety?

 Let’s begin this way, to solve a problem, we must first acknowledge the problem, and acknowledging it means we need to properly define it. According to the Oxford Advanced Learner’s Dictionary (New 9th Edition), anxiety is defined as the state of feeling nervous or worried that something bad is going to happen. It is also defined as a worry or fear about something.

Now, let’s put the Covid19 pandemic aside for a minute. Worry is actually a part of our everyday lives and sometimes it can even yield good results. Sometimes our worry has the potential of helping us make good decisions. For example, a woman could be worried about the state of her health, and because of her worry she schedules a hospital appointment where she is eventually diagnosed with a particular disease and gets early treatment. In this scenario, her worry yielded a positive outcome, perhaps, without it, her health condition would have worsened considerably, before her admission into a hospital. It is also possible for our worry to be more excessive than the usual. And if you are or have been experiencing acute anxiety, where your worries are excessive and irrational, then maybe you are suffering from an Anxiety Disorder, which is dangerous to your health and well-being.

The family of Anxiety Disorders include GAD – Generalized Anxiety Disorder, Agoraphobia and Panic Disorder, Social Anxiety Disorder, Post-Traumatic Stress Disorder and Obsessive Compulsive Disorder. The most common being Generalized Anxiety Disorder (GAD), is characterized by extreme worries about daily events and activities which the person finds difficult to control. People with GAD tend to blow things out of proportions and worry more about situations than others generally do. This anxiety causes serious emotional distress for them and can eventually result in occupational, familial, social and health problems.

Research shows that women are more likely to develop GAD than men. And the onset age is quite variable, as it mostly affects people ranging from to twenty to forty years of age. Many of these people have however, reported that they have always been that way, even from their early age. Researchers have also observed that GAD tends to gradually develop and fluctuate in severity as time goes on. One core issue identified by research in the development of GAD is an intolerance of uncertainty especially as it regards the future.

Signs of Anxiety

 If you are anxious about something you are most likely to feel restless, irritable, stressed out or easily tired. And if you have GAD you will most likely experience one or all of the following, with the foremost being, excessive worrying that lasts for a long time (months even), having tense muscles, difficulty in concentrating (sometimes your mind goes blank), over-planning, difficulty in sleeping, seeking reassurances from everyone, excessive aggression, shortness of breath, nausea, increased heart rate, increased sweating, shaking and trembling, selective attention and lots more.

How to Deal with Anxiety

 Now that we have known what anxiety is, the various disorders associated with it, and its signs and symptoms, let us delve into how we can deal with it;

Medication - Some medications can help reduce anxiety and the associated symptoms in people with GAD (e.g. antidepressants). However, it appears that improvements only last as long as the medications are taken. Some medications offer temporary relief from the anxiety symptoms, but are also addictive. Thus, they are not recommended for long-term use. Your doctor will be able to provide more information on medication.

Cognitive Behavioural Therapy (CBT) - CBT is a psychological treatment that can be used to help people with excessive worrying or GAD. Research shows that CBT has produced more consistent and long-lasting improvements. It helps the affected people gain better control over their fears and worry by applying the following methods;

• An approach where they are taught how to manage their anxiety, and take responsibility for change.

• Teaching them to actively identify and challenge worrying thoughts.

• Teaching them how to control their thoughts, feelings, and behaviour.

• And it employs relaxation training techniques (e.g. yoga) to control physical tension.

What to Do

 Maybe this sounds overwhelming or maybe you aren’t just sure you can spare some extra cash on medication and professional therapy. But the bottom line is still this; you need a solution. As a matter of fact, there are several activities you can do on your own to help reduce any and every anxiety you might be feeling. And I’ll list some of them below, so read on;

Problem solving – the first and most important thing to do is to solve the problem that is making you anxious. If you are avoiding situations or activities because of anxiety, then, gradually confront those fears. People are often tempted to avoid their problems as much as they can, but if you do this, your anxiety will only become worse. If you want to deal with your anxiety then you must confront the feared situation or problem. Most times, it is easier than you think, because many times we tend to amplify our problems in our minds. And even if it is not so easy to solve the problem, have in mind that you will learn some valuable coping skills in the process. Make sure you control your level of anxiety so that you can problem solve and you can do this by engaging in the following activities I’ll mention next.

Exercise - Exercise is a useful tool in anxiety management. It releases brain chemicals that counteract anxiety and nervousness. It helps you feel good and maintain your health, and also grants time off from your worries. It is recommended that people do at least thirty minutes daily, thrice a week, of cardio exercise. High intensity physical activities such as skipping, jogging, cycling, swimming, and brisk walking will help keep you fit, physically and mentally too, and help reduce the tension.

Eat well-balanced meals – as much as possible endeavor to stay off junk food and unhealthy diets as these are not beneficial to your health. Avoid massive intake of alcohol and caffeinated beverages as they tend to trigger panic attacks as opposed to suppressing them. Eat healthily and opt for healthy snack alternatives as opposed to the conventional high calorie floury snacks. Find a balanced diet meal planning routine that works for you and you can find many of such programs online. Do the work because it will definitely pay off if you do.

Get enough sleep – researchers say that an average person needs an average of 8 hours sleep on a daily basis. To reduce your anxiety you need to get adequate rest. Take deep breaths by inhaling and exhaling slowly, and simply sleep without worrying. If you are having difficulty sleeping then chances are that you are worrying too much. To help you sleep try to blank out, control your mind so that you do not think about your worries, instead slowly count your numbers one to ten, and then to twenty, continue this until you sleep off. You could turn off the lights, ensure the environment is properly ventilated and you could even play some relaxing sound tracks on your stereo as you do this.

Take some time off – you can plan a mini vacation, or short-term activities that you enjoy which should distract you from worries. You could practice yoga, meditate, get a massage, listen to music, or learn other forms of relaxation. The whole essence is to enable you step away from the problem so that you can clear your head.

Have a positive attitude – when you focus excessively on your worries you only aggravate those fears. Maintaining a positive attitude will help you find the solutions rather than amplify your anxiety. Make sure you do your best to solve whatever is eating you up, and rather than aiming for perfection, be proud of however close you get. Celebrate your little achievements and don’t kill yourself even if you don’t achieve so much. Accept that you cannot control everything, this puts your stress in perspective. And every now and then, ensure you include some humor in your daily and weekly routine. Watch a comedy series and have a good laugh, I do this quite often myself.

Talk to someone – could be your close friends, family, spouse or a mentor. Tell them how you feel and how they can be of help. And feel free to talk to a physician as they may be in a better position to help you, especially if you are suffering from an anxiety disorder.

Get Busy – haven’t you noticed that your anxiety tends to increase whenever you are idling away? Volunteer or find another way to be active in your community, this will create a support network and give you a break from anxiety.

Summarily,

 Most people with excessive anxiety commonly make two errors in their thinking: one is overestimation; they overestimate the likelihood of something bad happening, and two, underestimation; they underestimate their ability to cope. Challenge these distressing thoughts by learning to recognize them, testing whether they are realistic, and identifying more realistic alternatives. Once you have identified and challenged these negative thoughts, practice shifting attention away from the thoughts. Instead pay more attention to the realistic alternatives and solutions. With assistance, the right treatment, and a solid understanding of the disorder, you can overcome anxiety.

I hope this article was helpful? You can also leave your comments and questions below and I’ll respond to them. More helpful tips are also welcomed. Thank you for reading!


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