How to Cope with Severe Anxiety: Tips and Practical Solutions

Social Support

Social support also plays a crucial role in overcoming anxiety. Connecting with supportive friends, and family, or joining support groups can provide individuals with a sense of belonging and help them feel understood and validated. Having someone to talk to and share their thoughts and concerns can be immensely beneficial in managing anxiety.

Create a healthy work-life balance

Creating a healthy work-life balance is crucial to overcoming anxiety. Overworking or neglecting self-care can increase stress and anxiety levels. Setting boundaries, prioritizing self-care activities, and taking breaks when needed can help individuals maintain a balanced and healthy lifestyle.

Cognitive Restructuring

Another helpful strategy is to challenge and reframe negative thoughts. Anxiety often involves distorted thoughts and catastrophic thinking. Learning to identify and challenge these thoughts with evidence-based reasoning can help individuals gain a more balanced and realistic perspective. Cognitive restructuring, a technique commonly used in cognitive-behavioral therapy, can assist in identifying and changing negative thought patterns.

Practice Compassion

Practicing self-compassion and self-care is vital in overcoming anxiety. Taking care of oneself physically, mentally, and emotionally can help reduce stress and anxiety levels. Engaging in activities that bring joy and relaxation, such as hobbies, exercise, or spending time in nature, can help individuals feel more grounded and calm.

Self-Care for Severe Anxiety

In addition to professional treatments, there are several strategies and techniques that individuals can practice to overcome anxiety on a day-to-day basis. Coping strategies can include learning healthy ways to manage stress, such as engaging in activities that bring joy and relaxation, talking to trusted friends or family members, or practicing self-care. 

Mindfulness

Mindfulness and acceptance-based techniques involve being fully present in the moment and accepting thoughts and feelings without judgment. These techniques can help individuals cultivate a non-judgmental awareness of their thoughts and emotions, reducing the impact of anxious thoughts.

Positive Psychology

Positive psychology interventions, such as practicing gratitude, cultivating positive relationships, and engaging in activities that promote well-being and fulfillment, can also contribute to overcoming anxiety. Building resilience, which involves developing the ability to bounce back from challenges and setbacks, is another important strategy for managing anxiety. This can be achieved through practicing self-compassion, developing a growth mindset, and setting realistic expectations for oneself.

Types of Severe Anxiety

Living with severe anxiety can be incredibly challenging, and it's important to recognize and understand the different types of anxiety disorders that individuals may experience. Here are some common types of severe anxiety, each with its unique characteristics and impact on daily life:

• Generalized Anxiety Disorder: People with GAD often experience persistent and excessive worry about various aspects of their lives, which can significantly interfere with their ability to function.
• Obsessive-Compulsive Disorder (OCD): OCD is characterized by intrusive, unwanted thoughts and repetitive behaviors that individuals feel compelled to perform to alleviate distress.
• Post-Traumatic Stress Disorder (PTSD): This type of anxiety can develop after experiencing a traumatic event and may lead to flashbacks, hypervigilance, and emotional numbness, impacting overall well-being.
• Panic Disorder: Individuals with panic disorder may experience sudden and recurring panic attacks, accompanied by intense physical symptoms such as heart palpitations, trembling, and a sense of impending doom.
• Social Anxiety: Social anxiety involves an intense fear of social situations and scrutiny by others, leading to avoidance behavior and significant distress in interpersonal interactions.

Understanding the specific nuances of each type of severe anxiety is crucial in seeking the appropriate support and treatment. Whether you recognize these symptoms in yourself or a loved one, know that help is available, and recovery is possible with the right guidance and support. Remember, you are not alone, and there are compassionate professionals ready to assist you in navigating these challenges and reclaiming your brightest life.

What to do when my anxiety is out of control? Treatment Options for Severe Anxiety

Anxiety disorders can be effectively managed with a variety of treatment options. In addition to seeking professional help, individuals can also make lifestyle changes, practice relaxation techniques, undergo therapy, consider medication, and explore complementary and alternative therapies to alleviate their symptoms. 

Finding the right mix of treatments for your anxiety may take some time. Be patient with yourself, take it slow, and celebrate the small wins. 

Therapy for Severe Anxiety

Therapy is a widely used and effective treatment option for anxiety disorders. Some of the most common therapies for anxiety include:

• Cognitive-behavioral therapy (CBT): A common approach that helps individuals identify and change negative thought patterns and behaviors that contribute to anxiety.
• Exposure therapy: Used for specific phobias, panic disorders, and social anxiety disorders, where individuals gradually face their fears in a controlled environment to reduce anxiety and desensitize the fear response.
• Interpersonal therapy (IPT): Great for managing relationships that may have been damaged by or are influencing anxiety. 
• Dialectical behavior therapy (DBT): Good for people with severe mood swings or intense emotions that get in their way of everyday life. Includes a focus on coping mechanisms. 

Acceptance and commitment therapy (ACT): Focuses on changing behavior so it is aligned with your values. Many studies point to its effectiveness in treating anxiety.

Medication for Severe Anxiety

Therapy and medication go hand in hand. Medications can be prescribed by healthcare professionals to help manage anxiety symptoms. Anti-anxiety medication can be especially effective for severe anxiety. Medication essentially helps the body transition out of a fight or flight mode, so you then have the space to work on the root issues. Anxiety meds can include:

1. Selective Serotonin Reuptake Inhibitors (SSRIs): SSRIs are often prescribed as a first-line treatment for anxiety disorders. Examples include fluoxetine (Prozac), sertraline (Zoloft), and escitalopram (Lexapro). These medications work by increasing serotonin levels in the brain, which can help alleviate anxiety symptoms over time.
2. Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs): SNRIs, such as venlafaxine (Effexor XR) and duloxetine (Cymbalta), are another class of medications commonly used to address anxiety. They work by increasing the levels of serotonin and norepinephrine, which may help regulate mood and reduce anxiety.
3. Benzodiazepines: Benzodiazepines, such as alprazolam (Xanax), lorazepam (Ativan), and clonazepam (Klonopin), are fast-acting medications that may be prescribed for short-term relief of severe anxiety. However, they are typically used with caution due to the potential for dependence and other side effects.
4. Buspirone: Buspirone is an anxiolytic medication that may be prescribed for generalized anxiety disorder. It works by affecting serotonin and dopamine receptors in the brain, providing a different mechanism of action compared to benzodiazepines.

Always consult with a medical professional like a primary care physician or a psychiatrist before starting anxiety medication. Do not take anxiety medication if you are on any other medications. Anxiety medications should always be monitored by a healthcare provider who can offer guidance, monitor your progress, and make adjustments as needed. 

Remember, while medication is one approach to managing anxiety, therapy and other holistic strategies can also play a vital role in your journey towards living your brightest life.

Lifestyle Changes

Making positive lifestyle changes can have a significant impact on anxiety management. Although lifestyles usually aren’t the core root of anxiety, they can exacerbate it, and making small changes can lead to long way. For example:

• Exercise regularly: Exercise has been shown to be beneficial in reducing anxiety as it releases endorphins, which are natural mood-enhancing chemicals in the brain.
• Reduce sugar intake and get checked for food allergies: Eating a well-balanced diet that includes whole grains, fruits, vegetables, lean proteins, and healthy fats can provide the body with the nutrients it needs to function optimally. 
• Get enough sleep (you may need more than 7 hours a night) and aim for high-quality sleep. 
• Get plenty of sunlight: Even a few minutes of sunlight, especially when you first wake up, can provide a mood-boosting effect. 
• Limit alcohol and other substances: Alcohol is a depressant, and can make you feel jittery or on edge the next morning. Caffeine, too, can increase stress and anxiety levels. If you frequently drink alcohol or caffeine make sure to slowly withdraw from it, and expect to have some withdrawal symptoms. 
• Cut out stressful things: You can’t avoid all stress, but can you reduce it? Make a list of the most stressful things in your life. Try and cut out as many of them as you can. If you can’t, try to put a buffer before and after it to practice good coping skills and relaxation techniques.

Complementary and Alternative Therapies

Complementary and alternative therapies are additional options that some individuals may find helpful in managing their anxiety. These may include:

• Herbal supplements
• Acupuncture
• Massage
• Essential Oils
• Aromatherapy

However, it's important to consult with a healthcare professional before using any complementary or alternative therapies to ensure their safety and efficacy, and to avoid any potential interactions with other treatments. Just because it’s natural doesn’t mean it is 100% safe for you. 

Signs of Severe Anxiety

There are many different types of anxiety disorders, each with its unique subset of symptoms. However, common symptoms of anxiety disorders include: Symptoms include:

• Excessive worry
• Restlessness and irritability
• Rapid heartbeat
• Sweating
• Trembling
• Shortness of breath
• Nausea
• Headaches. 
• Racing thoughts
• Difficulty concentrating or making decisions
• Heightened sense of alertness or hypervigilance.
• Avoiding certain situations, places, or activities that trigger anxiety.
• Difficulty falling asleep, staying asleep, or having restless sleep. 
• Feelings of fear, dread, or panic.
• Mood swings
• Sense of impending doom.

It's important to note that anxiety symptoms can vary from person to person, and not everyone with anxiety may experience all of the symptoms listed above. The severity and duration of anxiety symptoms can also vary, and it's crucial to find the right therapist who can help you if these symptoms persist and interfere with daily functioning.

Normal vs Severe Anxiety

Anxiety is a natural and often helpful emotional response to stressful or uncertain situations. Feeling a bit anxious before a big exam or job interview is entirely normal and can even facilitate improved performance. However, when anxiety becomes persistent, overwhelming, and begins to interfere with daily life, it may be a sign of a more severe condition. Here is a comparison between normal, everyday anxiety and clinical severe anxiety to help you understand the differences:

Normal Anxiety:

• Mild to moderate level of anxiety.
• Occurs in response to specific stressors or situations.
• Resolves on its own or with self-care strategies such as exercise, relaxation techniques, or talking to a friend.
• Does not significantly interfere with daily functioning.

Severe Anxiety:

• Persistent and often severe level of anxiety.
• Anxiety is pervasive and may occur without obvious triggers.
• May require professional treatment, such as therapy and/or medication, to manage symptoms.
• Interferes with daily life, including relationships, work, and social interactions.

While anxiety can take on different forms and levels of severity, it's important to know that help is available, and recovery is possible. Whether through therapy, medication, or a combination of both, many people with severe anxiety can learn to manage their symptoms and live vibrant, fulfilling lives. Remember, you are not alone, and seeking support is a courageous step toward reclaiming your brightest life.

Fight or Flight: Anxiety is a Survival Mechanism

Anxiety has been part of the human experience since ancient times. It has evolved as a natural response to threats throughout our history, helping our ancestors survive by alerting them to potential dangers in their environment and triggering the fight-or-flight response. While our world has drastically changed, our biological response to anxiety remains largely unchanged.

In today's fast-paced and highly competitive society, individuals may experience anxiety in various settings, such as work, school, relationships, or social situations. This evolutionary response, which was once helpful for our ancestors, may now result in excessive and chronic anxiety in some individuals. 

Severe or chronic anxiety is like living constantly in survival mode. Your body is always looking for the newest threat, even if there is no threat around. This is exhausting and can wear down the body and the mind.

Relaxation Techniques

Relaxation techniques such as deep breathing, meditation, and yoga can help calm the mind and body, reducing anxiety symptoms. Deep breathing involves taking slow, deep breaths and exhaling slowly, which can help lower heart rate and reduce tension. Meditation involves focusing the mind on the present moment and practicing mindfulness, which can improve awareness and reduce anxious thoughts. Yoga combines physical postures, breathing exercises, and meditation, and has been shown to reduce anxiety and stress.

Incorporating relaxation techniques into daily routines can also be effective in managing anxiety. Deep breathing exercises, progressive muscle relaxation, and guided imagery are examples of relaxation techniques that can help calm the mind and body. These techniques can be easily practiced at home or in any quiet space and can provide individuals with a sense of control over their anxiety symptoms.

Lifebulb’s Therapists for Severe Anxiety

In conclusion, overcoming anxiety requires a multi-faceted approach that combines professional treatments with self-care strategies and techniques. Lifestyle changes, relaxation techniques, therapy options, medication options, and complementary and alternative therapies can all play a role in managing anxiety symptoms. Additionally, coping strategies, mindfulness, positive psychology interventions, building resilience, and social support can be valuable tools in overcoming anxiety on a day-to-day basis. 

It's important to remember that managing anxiety is a process that may require time, effort, and patience. Seeking professional help, practicing self-care, and implementing effective strategies can empower individuals to take control of their anxiety and live a fulfilling life.