Tips for Reducing and Preventing Anxiety

Anxiety disorders have become the most common mental illness in the United States, affecting over 19% of the population every year. Some people with anxiety also suffer from panic disorder. About 2.7% of adults experience panic disorder, a type of anxiety that involves sudden attacks of fear or panic in regular, non-threatening situations or for no apparent reason. It’s no surprise that this disorder can interfere with daily life.

 

Learning to live with your feelings and finding ways to cope with overwhelm are key to overcoming panic disorder and reducing anxiety attacks. Here are some tips from Recovery Life Management to help you alleviate anxiety and start living the life you want!

 

Talk to a Professional

 

If you’re struggling with any type of mental health issue, it’s always a good idea to talk to a professional. A mental health professional will help you build specific skills to improve your symptoms. Your therapist will work with you to identify your anxiety triggers, come up with ways to manage general stress and anxiety, and create strategies to avoid anxiety attacks in the future. 

 

A licensed therapist can also recommend available medications for depression that may be able to improve your symptoms. Some types of antidepressants, such as SSRIs and SNRIs, can be very helpful for people with anxiety disorders. Antidepressants are not one-size-fits-all. Your therapist will consider your symptoms, pre-existing medical conditions, and other medications you may be taking to determine the best antidepressant for your individual situation. 

 

Try Radical Acceptance

 

Radical acceptance is a powerful skill taught during certain types of behavior therapy. According to Verywell Mind, radical acceptance is based on the idea that resisting pain causes more suffering than the pain itself. Fighting anxiety, for example, creates an endless internal struggle that only worsens feelings of anxiety and creates a feeling of hopelessness. Radical acceptance involves accepting reality as it is rather than getting caught up in your emotional reaction to that reality. Accepting your anxiety is about changing your relationship with it and adjusting how you respond to feelings of discomfort. 

 

Spend Time in Nature

 

Unfortunately, the modern world does not support our mental health. It’s hard to feel calm and relaxed while living in a culture that values overwork, individual achievements, perfectionism, and media content that aims to scare and enrage us. Try to get away from it all and spend time in nature as often as possible. Positive Psychology explains that a walk in the woods or a stroll through the park can enhance your sense of emotional wellbeing and reduce physical symptoms of stress. Being in nature is a wonderful practice in mindfulness and emotional resilience!

 

Exercise Regularly

 

Regular exercise is one of the best antidotes to anxiety. This is why exercise is so important for people facing recovery from addiction. Physical activity acts on several body systems to reduce stress naturally. Exercise triggers the release of endorphins, the body's natural painkillers, which improve mood and suppress stress. At the same time, exercising is effective at reducing fatigue and improving concentration, which can be helpful if anxiety has depleted your energy.

 

Find a form of exercise that you enjoy and try to get moving every day. Don’t force your way through a workout that you hate—you’ll never keep it up! Instead, try different types of movement until you discover an activity that makes you feel great!

 

Living with a panic disorder is not easy. Thankfully, anxiety disorders are highly treatable. Many people are able to reduce their symptoms after working with a therapist and developing the right coping skills. If you’re feeling limited by anxiety, get in touch with a professional today!

Are you ready to take your life to the next level? Recovery Life Management helps people recovering from addiction or mental health challenges get clear on what they want and build the life of their dreams. Check out our courses and coaching programs to learn more!

 

Written by Lauren McGee