Danny Davis
In this article: Understand anxiety and Calming Techniques.
Living with anxiety can be challenging, especially if you don’t know good techniques to help alleviate it. Having the right mental tools is essential when dealing with stress. Anxiety affects everyone in different ways and can come on at any time.
Knowing the signs of anxiety and how to stop it before it worsens can reduce the risk of it turning into an anxiety attack or even a panic attack. Here we will discuss the different types of anxiety and the best techniques to deal with each type.
What Is Anxiety
Anxiety is the overwhelming feeling of panic or worry that can happen for many different reasons. It can come as a normal reaction to stress, but it can also come from overthinking or fear of the unknown for people with an anxiety disorder.
Having an anxiety disorder isn’t the same as having anxiety from stressful situations. Anxiety disorders can often cause intense fear or panic episodes that regularly lead to panic attacks. The feeling of fear caused by these disorders is generally disproportionate to the actual danger of the situation.
Anxiety can interfere with daily activities like work, school, and social interactions. For someone without an anxiety disorder, short periods of mild anxiety can cause a boost of energy and help focus. Anxiety disorders can cause daily activities to feel impossible and eventually deteriorate your quality of life.
Anxiety is different for everyone, but most people experience similar symptoms. Knowing the warning signs of anxiety or an anxiety attack is the first step in combating it. Here are the most common symptoms of anxiety.
Common Symptoms of Anxiety
- Feeling nervous
- The feeling of impending doom or danger
- Restlessness
- Irritability
- Increased heart rate
- Excessive sweating
- Headache or stomach ache
- Trembling
- Feeling weak
- Heavy breathing or breathing shallow and rapidly
- Insomnia
- Racing thoughts
Causes Of Anxiety
Anxiety is caused by a number of things depending on the person. Worries from things like social situations, public speaking, interacting with authority figures or having a deadline for projects are common amongst most people. However, someone with an anxiety disorder typically has triggers that will cause intense bouts of anxiety, possibly leading to a panic attack.
The exact cause of anxiety disorders is unknown, but factors like brain chemistry, genetics, and environment are thought to play a crucial role.
Common risk factors for developing an anxiety disorder include:
- Shyness or behavioral inhibition in childhood
- Exposure to a stressful or negative environment as a child
- History of anxiety or mental illness in relatives
- Illness such as hypothyroidism or respiratory disorders
The Different Types Of Anxiety Disorders
Anxiety disorders take on many forms and can have different symptoms and triggers. According to the National Institute of Mental Health, these are the most commonly found anxiety disorders and their symptoms.
1| Generalized Anxiety Disorder
Generalized Anxiety Disorder (GAD) is excessively panicking or worrying for most days for at least six months. This can be caused by minor things such as overthinking or having to complete small tasks.
The most common symptoms of GAD are:
- Feeling on edge
- Difficulty concentrating
- Frequent and easy fatigue
- Irritability
- Muscle tension
- Uncontrollable thoughts of worry or panic
- Insomnia
2| Panic Disorder
Panic disorder causes frequent, unexpected panic attacks. Panic attacks can be unforeseen or brought on by specific triggers such as situations or objects. A panic attack is a sudden onset feeling of intense fear that lasts a few minutes.
During a panic attack, people may experience the following:
- Accelerated heart rate or heart palpitations
- Excessive sweating
- Trembling or uncontrolled shaking
- Shortness of breath or a choking feeling
- Feeling impending panic or doom
- Uncontrollable thoughts and feelings
Panic attacks may cause the person experiencing them to avoid triggers whenever possible causing low quality of life and possibly developing into agoraphobia.
3| Agoraphobia
Agoraphobia is the fear of leaving home, crowded or small spaces, or being somewhere challenging to escape.
People who have agoraphobia have a fear of two or more of the following:
- Using public transportation
- Being in open spaces
- Being in enclosed spaces
- Being in a crowd or standing in a line
- Being outside of the home alone
People with agoraphobia tend to avoid these types of situations. Being in places they fear can cause anxiety attacks or panic attacks, and in severe cases, the person can become housebound.
4| Separation Anxiety Disorder
Separation anxiety disorder causes the person affected to have an intense fear of being away from the person they are attached to. This creates fear of something harmful or fatal happening to the person they are attached to while separated. Separation anxiety can also cause the individual to have nightmares of being separated from or feel physical symptoms when separated from attachment figures.
5| Obsessive-Compulsive Disorder
Obsessive-Compulsive Disorder (OCD) causes obsessions, compulsions, or both. Obsessions are thoughts, mental images, or urges that cause anxiety.
Symptoms Of Obsession
- Fear of germs
- Unwanted thoughts of sex, violence, or religion.
- Aggressive thoughts towards others or self
- Having to place things in symmetrical or specific orders.
Compulsions are repetitive behaviors done in response to obsessive thoughts.
Common Compulsions
- Repetitive, compulsive counting
- Arranging or rearranging things in a specific way.
- Repeatedly checking things like locks and switches or checking appliances are off.
- Excessive hand washing or cleaning
Having specific rituals doesn’t mean you have OCD. Everyone has rituals or habits they tend to stick to, but a person with OCD typically:
- Can’t control obsessive-compulsive thoughts or behaviors
- Doesn’t get pleasure from completing compulsive tasks but may experience brief relief.
- Spends at least an hour every day having these thoughts or compulsions.
Some individuals with OCD may also develop motor tics such as repetitive eye blinking, shoulder shrugging, and head jerking or vocal tics like repetitive throat clearing, grunting, or sniffing.
6| Social Anxiety
Social anxiety or anthropophobia is the fear of people or social situations. This can stem from a fear of embarrassment, physical harm, or criticism from people in social situations. It’s common for people with this phobia to avoid social situations and become very introverted.
7| Phobias
Phobias can cause anxiety when faced with situations specific to that phobia.
Common phobias include:
- Claustrophobia (fear of small spaces)
- Acrophobia (fear of heights)
- Aerophobia (fear of flying)
- Hemophobia (fear of blood)
- Trypanophobia (fear of needles)
- Aquaphobia (fear of water)
8| Substance-Induced Anxiety Disorder
Substance-induced anxiety is caused by side effects of certain medication, abusing substances, being exposed to toxic substances, or withdrawal from drugs.
How To Get Diagnosed
Licensed professionals can diagnose an anxiety disorder, but more severe cases like OCD or Panic Disorder can typically be self-diagnosed. To diagnose anxiety, a doctor will do a physical exam and get blood tests done to rule out medical conditions being the cause.
A doctor will then perform a psychological exam which consists of asking about symptoms and having you take a questionnaire about how these symptoms have affected your life.
Anxiety In A Covid World
The spread of Covid-19 has affected everyone in different ways. Some people have had their lives completely changed by this pandemic.
The shutdowns have caused close to 114 million people to lose their jobs. This pandemic has caused people to postpone their weddings, miss the birth of their child, and even miss funerals for loved ones lost during this time.
Covid-19 has made people become much more aware of illness and germs in their surroundings. This can cause someone to develop anxiety disorders such as OCD, social anxiety, agoraphobia, and panic disorder. Learning to deal with anxiety in a covid world has become essential.
With so many negative things from this pandemic impacting our lives, taking care of our mental health is more important than ever. Anxiety has become more common in daily life over the past two years, and with multiple shutdowns, treatment for it has become less and less available. If you’re unable to treat anxiety early, it can develop into an anxiety disorder that can become severe if left further untreated.
With the world just starting to get back into order dealing with anxiety can still be difficult but not impossible. Learning ways to cope with what’s happening in the world right now can make a huge difference in your life. There are many techniques to help calm and reduce anxiety on your own.
Calming Techniques
Anxiety can be overwhelming, even in mild cases. The feeling of impending doom and uncontrollable thoughts can be too much for anyone to handle. Finding the right techniques to help calm yourself down can give you the right edge to alleviate anxiety before it becomes too much to handle.
These are a few of the most tried and true techniques to help calm anxiety.
1| Recognize and Challenge Your Anxiety
The first step to calming down your anxiety should be recognizing you’re having it and figuring out why that is. Take a minute to let your mind race and then pinpoint the reason you’re anxious. Once you’ve found the reason, ask yourself a few questions.
- Why is this making me anxious?
- Is this a rational thought?
- Is it worth feeling like this?
- Has this happened to me before? If so, what happened then?
- What is the worst outcome possible? Can I handle that?
- What happens when this is over?
Once you’ve gone through these questions, you should have a more rational understanding of why you’re feeling this way and what could actually happen. Now you have a more rational understanding you can reframe your thinking.
Instead of thinking, “If I go up and talk in front of these people, I’m going to mess up, and they’re going to laugh at me.” Reframe your thoughts and replace them with “I talk to people all the time. Even if I mess up, the moment will pass just as quickly as it came.”
Replacing the negative thoughts with a more positive outlook can help calm you and take the anxiety from unmanageable to bearable.
2| Breath
This may sound too simple to work, but studies have shown using the right breathing techniques can calm short-term and long-term anxiety.
There are several breathing techniques used to help calm anxiety that can be learned in a short period of time. We will go over the most widely used techniques.
SKY Breath Meditation
This technique uses cyclical, rhythmic patterns of breath to bring the body and mind into meditation. This is a more in-depth breathing technique used to greatly reduce anxiety and depression.
- Slow Breathing-First you need to increase airway resistance by taking only three to four breaths in a minute.
- Alternate Nostril Breaths- Press your thumb and index finger on the bridge of your nose. Next, put your thumb on your right nostril and slowly exhale, then inhale through the left nostril. Remove your thumb, place the index finger on your left nostril and slowly exhale, then inhale through the right nostril. Repeat for five minutes.
- Fast breathing from the diaphragm- Take 15 to 20 breaths focusing on the diaphragm. Do three sets with 10 to 15 second rests in between.
- “OM” chant- Chant “OM” three times with a prolonged exhale.
Focus Breathing
When you slow your breathing and focus on your breath, it can take your mind off anxious thoughts. This technique can be done sitting, standing, or laying down in a comfortable position.
- Start by
- Next, focus on how you’re breathing. Focus on one specific point of the breath that is most noticeable to you. This can be anything, like the feeling of air coming from your nostrils or feeling your lungs fill with air.
- Take slow deep breaths with prolonged exhales.
- If you become distracted, gently push any thoughts away and bring your focus back to your breath.
- Do this for as long as needed.
Equal Breathing
Equal breathing is when you are inhaling for the same amount of time you’re exhaling. It’s used in meditation and yoga to help focus the mind and control the breath.
- Close your eyes and start by taking a slow breath in and counting 1-2-3-4.
- Exhale for the same count 1-2-3-4.
- Do as long as needed.
Lengthen the Exhale and Breath From the Abdomen
When trying to calm down, most people take deep breaths and short exhales. Exhaling is linked to the parasympathetic nervous system, which aids in relaxing and calming the body.
- Instead of taking a deep breath, start by slowly exhaling until all the air is out of your lungs.
- Next, slowly inhale until your lungs feel full.
- Repeat for 5 minutes.
3| Meditate
Meditation can help you release anxious thoughts and visualize a more positive outcome. There are many ways to meditate, either through guided or self-guided meditation. For beginners, it can be hard to empty the mind and guide yourself, so it’s recommended to try guided meditation through videos or apps that offer it.
Using meditation can help you become more mindful of anxiety without encouraging it or trying to analyze it. Letting yourself sit and feel your emotions instead of pushing them aside or trying to rationalize them can help your anxious feelings long-term.
- Start by inviting in the feelings and bringing attention to them. Don’t try to push them away.
- Focus on how these emotions make your body feel. Watch how it feels inside your body from one moment to the next.
- Once you feel comfortable, focus on your breathing. With each breath, focus on how it makes different parts of the body feel.
- Continue focusing on the breath as long as needed.
- When you’re ready, open your eyes and bring your attention to the space around you. Find one thing that stimulates your senses. How does the room smell? What can you feel? What can you see? What can you hear?
4| Exercise
Exercise increases your heart rate, which aids in the production of important anti-anxiety neurochemicals. It’s best to do some sort of cardio exercise like running, jogging, biking, jump rope, or walking. Exercise releases chemicals like serotonin and endocannabinoids that reduce anxiety and stress.
Exercise is a great way to take your mind off your anxious thoughts and redirect that energy into something else. Doing things like cardio, stretching or weight lifting is great for releasing muscle tension which can also help calm the body down. Try to do exercises that help you feel good about yourself.
5| Recite A Mantra
Mantras are used to redirect anxious thoughts into a more positive direction. An example of mantras to use are:
- “This too shall pass.”
- “These thoughts are uncomfortable but not dangerous.”
- “I am…” Fill with an adjective of your choosing.
- “Everything can and will be ok.”
- “I am powerful and deserve every power-filled thing.”
Mantras are a great way to calm the mind quickly and easily. Create a list of mantras to repeat to yourself whenever feelings of anxiety start to present themselves.
How To Reduce Anxiety In Daily Life
Knowing how to calm yourself down when anxiety arises is great but generally only helps short term. What about long-term ways to reduce anxiety? Having ways to stop anxiety before it even starts can change your life and stop anxiety from becoming an overwhelming part of your life.
Cut Out Anxiety Inducing Products
Products that induce anxiety are typically things like caffeinated beverages and cigarettes. Studies have shown caffeine stimulates your “fight or flight” senses which can trigger anxiety or make it worse. Caffeine can negatively impact how you handle anxiety since it causes restlessness and nervousness.
Cigarettes are typically thought to reduce stress or anxiety, but in fact, they do the opposite. According to smokefree.gov, studies have shown nicotine creates anxiety symptoms rather than lessening them. Nicotine can worsen anxiety and tension in the body, which can lead to an increase in unexpected anxiety attacks.
Add Exercise To Your Daily Routine
As we’ve already discussed, exercise is a great way to relieve tension in your body and help your brain create anti-anxiety chemicals. According to the Anxiety and Depression Association of America, daily exercise has been shown to work just as well as medication in some individuals when it comes to relieving anxiety and depression symptoms. It’s recommended to get at least 2 ½ hours of moderate exercise such as walking or biking or 1 ½ hour of intense exercise such as running, jogging, or swimming laps.
Get Enough Sleep
A symptom of anxiety is insomnia meaning restorative sleep can be difficult to achieve when dealing with daily stress and anxiety. In fact, stressing about sleeping and sleep deprivation can worsen anxiety leading to more insomnia.
Even during sleep, people can wake up with anxiety, possibly triggering a panic attack and further reducing the chance of falling back asleep.
According to the Sleep Foundation, getting enough sleep has been shown to reduce stress levels and anxiety in daily life. There are a number of things you can do to get better rest at night.
- Build a nighttime routine- Having a routine to follow before you go to bed can help your body get to sleep faster and easier. Create a routine that makes you feel comfortable and ready to go to bed.
- Stop using your phone before bed- Most people have a habit of getting into bed and then scrolling on their phones for hours. Phone use before bed has been linked to insomnia and less restful sleep. The National Sleep Foundation recommends stopping using your phone at least 30 minutes before bed.
- Try relaxation stretches- Stretching improves blood flow and reduces muscle tension. Stretching before bed can help relax your body, so you fall asleep faster. The more relaxed your body is before bed, the more effective your sleep will be.
If you have regular insomnia due to an anxiety disorder, it’s best to seek treatment from a doctor.
Change Your Diet
Diet is important for a healthy mind and body. Having a diet full of nutritious foods can improve your overall health, and certain foods are linked to reducing anxiety.
Foods That Reduce Anxiety Include:
- Leafy greens like kale or Swiss chard
- Nuts and seeds
- Oysters
- Liver
- Beef
- Egg yolks
- Asparagus
- Avocados
- Salmon
- Pickles
- Sauerkraut
Foods rich in Magnesium, Vitamin B, and Omega-3 fatty acids are known to help reduce symptoms of anxiety. Having a diet that consists of a lot of refined carbohydrates and fats leads to inflammation in the body which can trigger anxiety. Cutting out or cutting down on food with lots of fats and refined carbs can reduce inflammation and anxiety.
When Is It Time To Seek Treatment?
Having an anxiety disorder can be extremely hard to manage sometimes, and even with the right mental tools, it can feel unmanageable. It’s important to know when to get help from a professional.
Seek Out Professional Help If:
- You use substance abuse to cope with anxiety.
- Your anxiety constantly interferes with your daily life, like work or school.
- You believe the anxiety is associated with a physical health issue
- You have suicidal thoughts or behaviors
Seeking help can be hard, but there are treatments that can greatly reduce anxiety and the problems that come with it.
Types Of Treatment
There are multiple types of treatment available to people with anxiety disorders. It’s important for the individual to discuss with a doctor what treatment would be best.
Cognitive Behavioral Therapy (CBT)
CBT is often used to treat people with anxiety disorders. This type of therapy helps change the way you handle anxiety by teaching you different ways to think and behave in response. This may include exposure therapy to help you confront what gives you anxiety.
Medications
Certain medications can be helpful in treating anxiety disorders. You should work with your doctor to see which medication works best for you and what side effects it causes. You may need to try different medications before you find the one that’s right for you.
Alternative Medicines
Some studies have shown herbal remedies help alleviate symptoms of anxiety, but there isn’t a lot of research on the benefits and risks of taking herbal supplements.
Supplements that have been shown to improve anxiety are:
- Passionflower- Researchers have concluded that the anti-anxiety effect of passionflower is comparable to anti-anxiety medication. Dosing for anxiety is said to be 400mg twice a day. This supplement can cause side effects such as dizziness, drowsiness, and confusion.
- Rhodiola- There have been multiple clinical trials on the effects of Rhodiola on anxiety, and researchers have found this herb to significantly reduce anxiety. The dosage of Rhodiola for anxiety is said to be 170-200mg twice a day. Side effects caused by this supplement are typically dizziness and dry mouth.
- Valerian Root- This supplement has mostly been studied for its effects on insomnia, but clinical trials have shown it reduces anxiety as well. The dosage for clinical trials was typically 120-200mg two or three times a day for anxiety and 400-900mg at bedtime for sleep problems.
- Magnesium- There is widely known evidence of magnesium’s calming effects on the brain, and there have been several clinical trials supporting the use of magnesium for anxiety. It’s recommended to take 320mg a day. Side effects are generally loose-stool or diarrhea. People with impaired liver function should ask their doctor before using magnesium.
Final Thoughts
Anxiety is something everyone experiences at some point, but for some people, it can be a daily occurrence.
Having an anxiety disorder can be difficult to manage but managing it can become second nature with the right mental tools and techniques.
With all the available methods and treatments, anxiety doesn’t have to impact how you live.
When dealing with constant anxiety, you should consider if it’s time to seek professional treatment. Living with anxiety can be challenging, but it doesn’t have to feel impossible.
