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How to Help a Loved One Manage Anxiety

How to Help a Loved One Manage Anxiety

Anxiety is not a dismissible “phase.” Anxiety is often a symptom of mental illness. According to the Anxiety and Depression Association of America, approximately 18 percent of the US population over the age of 18 is affected by some sort of anxiety disorder.

If your loved one is struggling with anxiety, you will no doubt want to do everything you can to help them win that battle. But where do you start?

Understanding Anxiety

In order to be able to help your family member who suffers from anxiety, you first need to be informed. There are three main anxiety disorders that have their own symptoms, but all three have a common core—irrational and excessive worry and fear.

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Generalized Anxiety Disorder (GAD)

People afflicted with generalized anxiety disorder can’t help but worry over the smallest things, concerning themselves with problems that don’t yet or even may never exist. After managing to get through another day, they lie awake at night imagining and stressing over the worst possible outcome of whatever situations the following day will bring.

Panic Disorder

Those with a panic disorder experience sudden overwhelming feelings of fear that lead to breathing problems, dizziness, chest pains, and more. People with panic disorder will tend to avoid areas where they’ve experienced panic attacks before, due to fear the memories may induce another attack.

Social Anxiety Disorder (Social Phobia)

Social anxiety disorder causes individuals to have difficulty talking with others even though they do want to have conversations. They often avoid places that usually have lots of people, even the grocery store. Making and keeping friends is often a daunting thought for them, as well.

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For more information on these anxiety disorders and their symptoms and treatment options, visit the National Institute of Mental Health website.

Helping Your Loved One

If you have a family member who suffers from any of these anxiety disorders, there are ways in which you can help. Your loved one is facing a constant battle against stress and fear, which can be detrimental to their health, as well, so they could really use a dose of warmth and compassion from you. Your support throughout their battle is sure to lighten their load and perhaps even give them the boost of confidence they need to help them overcome anxiety.

Make Time for Your Loved One

Many people who suffer with anxiety disorders lack the self-confidence to get themselves through social situations, especially when by themselves. Being around a loved one may make them feel more secure and more willing to open up even slightly in social situations. Arrange weekly outings for you and your family member. They can be anything from grocery shopping or spending a day at the mall, to visiting museums or galleries, or even just a walk around the local park. Regular outings are a great way to expand your loved one’s socializing skills and help them overcome their anxiety disorder, especially if they are suffering from a social phobia.

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Help Your Family Member Discover a Hobby

In addition to outings, try helping your loved one discover a new hobby. Taking up a hobby is an excellent way to relieve the mind of stress and worry, because many hobbies require concentrating on the tasks at hand. Some hobbies particularly helpful with people suffering from anxiety disorders are…

  • Gardening
    Being surrounded by and interacting with nature is healthy for the mind and body. Consider starting a vegetable garden with your loved one. You can both reap the benefits—the soothing, relaxing sensation of becoming one with nature as well as the fruits of your labor.
  • Cooking
    Speaking of the fruits of your labor…you can use your homegrown veggies to delve into culinary arts experiments. Cooking with a partner can be a blast, especially when it’s with someone you love. Look up online recipes or watch cooking shows together, or Google local culinary classes to get out and about and help your loved one find people who share their interests.
  • Writing
    Just like talking with a good friend, writing about your struggles helps you better clarify your thought process, which may in turn ease your stress. Suggest this method to your family member who is suffering from anxiety. Maybe you could sit down together, each write a piece, and then discuss each other’s troubles.
  • Join a Book Club
    Reading is another great escape from stress. Getting involved with a book club can help your loved one ease into expressing their opinions among a small group and get to know others with similar interests.

Further information on these and other relaxing hobbies particularly helpful for people with anxiety disorders can be found here.

Never Judge Your Loved One

It’s in our nature as humans to judge others, despite our efforts to remain neutral. We develop our first impression of someone within seven seconds of our initial encounter, based mostly on nonverbal characteristics. But when spending time with your loved one, it’s important for them to know that you care about their well-being, despite their rocky situation.

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Your family member suffering from anxiety may find comfort in talking about their feelings with you, about the struggles they’re going through. You’ll improve your relationship with your loved one if you can overcome the curse of judgement and open your heart and mind to their situation, express your concern and offer a shoulder.

Any anxiety disorder can be detrimental to a person’s health. If your loved one or someone you know is suffering from an anxiety disorder, be sure to reach out for further help, information, and support when needed.

Featured photo credit: The endless road by Ryan McGuire via imcreator.com

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Dan Gellman

Director of Marketing for High Focus Centers

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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