How to Cope with Anxiety

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Mental Health Awareness Week

I would like to talk to you about living and coping with Anxiety, as 
Mental Health Awareness Week in the UK is taking place from today 15 to 21 May 2023.
The theme this year is :- Anxiety.

Focusing on anxiety for this year's Mental Health Awareness Week will increase people's awareness and understanding of anxiety by providing information on the things that can help prevent it from becoming a problem. At the same time, we will keep up the pressure to demand change - making sure that improving mental health is a key priority for the government and society as a whole.

Feeling anxious encompasses a range of uneasy emotions, including worry and fear, varying in intensity from mild to severe.

Almost everyone has feelings of anxiety at some point in their life, at certain junctures, it's common for individuals to experience anxiety, we may even say, "This is giving me anxiety!" when faced with a situation that makes us uncomfortable or nervous.

Nearly three-quarters of the population (73%) had felt anxious at least sometimes in the previous two weeks, with one in five people (20%) anxious most or all of the time.

For instance, the prospect of taking an exam, undergoing a medical test, or attending a job interview can provoke feelings of worry and unease.

In such circumstances, it is entirely natural to feel anxious or nervous.

That's correct! Anxiety is a natural response to certain situations or events that we perceive as threatening or stressful.

It is a normal part of the human experience and can serve as a protective mechanism, preparing us to respond to potential dangers or challenges.

If we embrace them, in many cases, anxiety can motivate us to perform better or take necessary precautions.

It's important to recognize that occasional anxiety is normal and can even be helpful.

Normal Anxiety vs. Problem Anxiety

However, when anxiety becomes excessive, persistent, and begins to interfere with daily life, it may indicate an anxiety disorder.

Anxiety disorders are characterized by intense and prolonged feelings of anxiety that go beyond what is considered typical or appropriate for a situation.

If anxiety starts to significantly impact your daily functioning, it's important to seek help from a Anxiety Healthcare Professional.

They can provide guidance, support, and potential treatment options to manage and alleviate excessive anxiety.


Some people find it hard to control their worries.

Their feelings of anxiety are more constant and can often affect their daily lives.

Anxiety is the main symptom of several conditions, including:

Generalized anxiety disorder (GAD), Social anxiety disorder (SAD), Panic disorder, Panic attacks, Specific phobias, and Post-traumatic stress disorder (PTSD).

These conditions can significantly impact a person's mental well-being and overall quality of life.

  • Generalized anxiety disorder is characterized by excessive and persistent worrying about various aspects of life, such as work, relationships, health, or everyday situations.
    People with GAD often struggle to control their worries, and this can lead to physical symptoms like restlessness, fatigue, muscle tension, difficulty concentrating, confusion and an array of body traumas.
  • Social anxiety disorder involves an intense fear of social situations and being scrutinized or judged by others.
    Individuals with SAD may experience extreme self-consciousness, avoidance of social interactions, and physical symptoms like blushing, trembling, or sweating.
    This fear can hinder their ability to form relationships, pursue career opportunities, and engage in everyday activities.
  • Panic disorder is characterized by recurring panic attacks, which are sudden episodes of intense fear or discomfort.
    These attacks can be accompanied by physical symptoms such as rapid heartbeat, shortness of breath, chest pain, dizziness, and a feeling of impending doom.
    People with panic disorder often develop a fear of having future panic attacks, leading to significant lifestyle changes to avoid triggering situations.
  • Specific phobias involve an intense fear of specific objects, animals, situations, or activities.
    Common phobias include fear of heights, spiders, flying, or enclosed spaces. Exposure to the phobic stimulus can result in extreme anxiety or panic attacks.
    Individuals with specific phobias may go to great lengths to avoid encountering their feared object or situation, impacting their daily functioning.
  • Post-traumatic stress disorder can develop after experiencing or witnessing a traumatic event such as physical assault, natural disaster, or military combat.
    People with PTSD often experience intrusive memories, nightmares, flashbacks, and intense emotional distress related to the traumatic event. They may also avoid reminders of the event, experience negative changes in mood or cognition, and have increased arousal and reactivity.

These conditions require professional diagnosis and treatment, as they can significantly impair a person's daily functioning and overall well-being.
Treatment approaches may include psychotherapy, such as Rational Emotive Behavioral Therapy (R.E.B.T.), Cognitive-Behavioral Therapy (C.B.T.), Medication, and Self-help strategies.
Additionally, lifestyle modifications like regular exercise, stress management techniques, and healthy coping mechanisms can also play a vital role in managing anxiety symptoms and improving quality of life.

How To Cope And Deal With Feeling Anxious

Coping with and managing feelings of anxiety can be a vital aspect of maintaining mental well-being. 

Here are some strategies that can help individuals deal with anxiety:

  1. Recognize and accept your anxiety: Acknowledge that anxiety is a normal response to certain situations or stressors. Understand that it's okay to feel anxious and that many people experience it.
  1. Deep breathing and relaxation techniques: Practice deep breathing exercises, such as diaphragmatic breathing, to help calm your nervous system. Explore relaxation techniques like progressive muscle relaxation, meditation, or mindfulness to alleviate anxiety symptoms.
  1. Challenge negative thoughts: Identify and challenge negative or irrational thoughts that contribute to your anxiety. Replace them with more realistic and positive thoughts. Cognitive-behavioral therapy techniques can be helpful in restructuring negative thinking patterns.
  1. Engage in regular physical activity: Exercise has been shown to reduce anxiety and improve overall mood. Incorporate regular physical activity into your routine, such as walking, jogging, yoga, or dancing, to release tension and promote a sense of well-being.
  1. Establish a balanced lifestyle: Prioritize self-care by ensuring you get enough sleep, eat a balanced diet, and maintain a routine. Avoid excessive consumption of caffeine, alcohol, and other substances that can exacerbate anxiety symptoms.
  1. Seek support: Share your feelings with trusted friends, family, or a therapist. Talking about your anxiety can provide relief and help you gain different perspectives. Consider joining support groups or seeking professional therapy to learn effective coping strategies.
  1. Practice relaxation techniques: Engage in activities that promote relaxation and stress reduction, such as taking a warm bath, listening to soothing music, reading a book, or engaging in a hobby you enjoy.
  1. Manage stress: Identify and address the sources of stress in your life. Implement effective stress management techniques, such as time management, prioritization, and setting realistic goals. Learn to delegate tasks and say no when necessary to avoid becoming overwhelmed.
  1. Practice self-compassion: Be kind and understanding toward yourself. Treat yourself with compassion and avoid self-criticism. Remember that everyone experiences ups and downs, and it's okay to prioritize your well-being.
  1. Professional help: If anxiety significantly interferes with your daily life and persists despite your efforts, consider seeking professional help. A mental health professional can provide specialized guidance, therapy, or, if necessary, medication to help manage your anxiety. Here is the link to Mental Health Awareness Week website, you will find it benifical.

Remember, everyone's experience with anxiety is unique, and it may take time to find the strategies that work best for you. 

Be patient with yourself and celebrate small victories along the way as you learn to cope and effectively manage anxiety.

Thank you for reading "How to Cope with Anxiety".

I really hope that you enjoyed it and take action on the advice given in this article.

I wish you good luck and I hope its contents have been a good help to you.

May 15, 2023 in Mindset Mind

About the author

Carl Dunn

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