What do you think of when you think of anxiety? That feeling you get before taking a test? The anticipation before a job interview? Or perhaps, it’s a daily struggle for you.
Anxiety can sometimes be hard to pinpoint with a definition. It’s that uncomfortable feeling of fear, nerves, and adrenaline all in one.
Every person in the world experiences anxiety in some form; some only on a small scale, others who have been medically diagnosed with Generalized (or Chronic) Anxiety Disorder. Some are in the middle, with more of social anxiety, whether it is diagnosed or not. No matter what level you feel you are at, here are ten things you should know about anxiety:
1. You Are Not Alone
Anxiety is the most common mental disorder in the United States with 18% of citizens 18 years or older suffering from diagnosed cases. This does not include mild or undiagnosed cases, therefore, the overall number is even higher. You are not alone!
2. You Are Valid
Often times, a person will be able to mask their anxiety very well, so others will feel it is appropriate to say to them, “You don’t have anxiety; you look pretty comfortable right now.” This can only make things worse, since their current state was just belittled. Others may say, “Stop worrying. You’re overreacting.” Some people may feel they are forced to suppress their feelings for fear of this. If someone say any either of these or anything similar to you, don’t listen to them. When I told my professor that I have social anxiety, she responded by saying, "You don't really seem like you do, since you participate in class." Your feelings are valid. It is impossible for people to know what’s inside your head. Sometimes, your feelings are out of your control. No one has the right to degrade your state of mind.
3. There Are More Than A Handful Of Symptoms
When people think of anxiety, they typically think of panic attacks and nervous breakdowns. While these are valid symptoms of moderate-to-severe anxiety, there is a range of symptoms that one can experience. This includes sudden bursts of anger, nightmares, hyperventilation, sitting ridged or zoning out, immediate crying, shaking, restlessness, not talking at all, nit-pickiness (similar to OCD symptoms), and the list goes on.
4. Anxiety Can Sometimes Be The Cause Of Other Health Issues
I went to the doctor for my physical examination this past summer, and I came to her with a few issues; two of them were chest pains and inquiry about anxiety. I explained my chest pains to her (where in my chest, how often I got them, etc.), and she explained the chest pains I was getting were an effect of my anxiety. If you are experiencing headaches, pain, weight gain or loss, or cardiovascular problems, these can possibly be a result of stress and not something else that is physical.
5. There Are Short-Term Ways To Cope
If you feel that you are experiencing anxiety from something short-term, like a big test or a job interview, there are multiple ways to help ease your mind before you perform:
-Deep Breathing: Inhale for four counts, hold for four counts, Exhale for four counts. Repeat as many times as needed.
-Keeping Your Hands Busy: Having something small to play with in your hands can detract your body and help your mind focus. A stress ball, Play-Doh, or anything of the sort that is comfortable for you.
-Drinking Water: When in doubt, drink water. Keeping hydrated and maintaining balance within your body will help with any potentially added symptoms of stress, like headaches or nausea.
6. There Are Long-Term Ways To Cope
If you feel that your anxiety is a bit more severe and continues to be a daily struggle, there are coping methods that do NOT include medication:
-Meditation: Let mediTation be your mediCation. Sitting, breathing, and letting your mind clear for several minutes every day will show significant improvements over time. You will noticeably be able to see yourself growing naturally calmer and more relaxed.
- Exercise: A major goal of exercise is to lower your resting heart rate so your heart doesn’t have to work as hard all the time. A lower resting heart rate=being calmer and less stressed.
-Time For Your Favorite Activities: Make sure you are setting aside a block of time every day to do things that make you happy, whatever they may be, as long as they are safe and legal. Even though using substance, whether it’s legal or illegal, may seem like a good stress-relieving activity, it is not healthy. In the end, you don’t feel any better than you did before. Stick to hobbies and activities that make you feel whole and proud of who you are.
7. It’s Okay To Say No
This is more directed towards people with social anxiety; if you feel that a certain situation will cause you discomfort, it’s okay to decline. Obviously, there are certain things we all have to do, but if seeing a person, going to a party, or attending a social event will not benefit your state of mind at all, you have a right to say no, without explanation.
8. Anxiety Can Be A Sign That Change Is Needed
If you are having constant anxiety about a certain person or thing, then that could be a sign that something needs to be changed. If you can pinpoint what is giving you anxiety, it will be easier to handle it. This can result in quitting an activity, communication with a person who is causing you discomfort, or even cutting that person out of your life altogether. Whatever has to be done, no matter how hard it is, it is to overall benefit your mental health.
9. You Do Not Have To Explain Yourself
You may feel that your anxiety is too personal to share. You may feel that others will judge you for it. You may also feel that you cannot accurately express how you feel. All are valid reasons and excuses to not have to explain yourself to anyone, but you don’t need one. If you questioned with things like, “Why are you so jumpy?” or “Why don’t you want to go with us?” you don’t have to answer. “Because I am” or “Because I don’t” are perfectly acceptable. You are allowed your privacy, and you are allowed your comfort.
10. It’s Okay To See A Professional, If You Feel Necessary
If you feel that your anxiety, or any problem you are experiencing, needs the unbiased opinion of a professional, by all means, pursue it. Some may be afraid to approach a counselor, for fear of judgment from others or the feeling that they are inferior. THIS IS NOT TRUE. Counselors are trained professionals who are there to help you, no matter how mild or severe your case is. It is okay to seek help in times of need, and once again, you are not alone.
