I get nervous about everything, sometimes I literally don’t know why I’m anxious; I just am and no one seems to understand that.
The above quote has appeared so many places on the web that I could not determine its original source; it’s a testament to how many people suffer from an anxiety disorder and how they feel about it.
Anxiety disorders involve more than temporary worry or fear. For a person with an anxiety disorder, the anxiety does not go away and can get worse over time. These feelings can interfere with daily activities such as job performance, school work, and relationships.
Estimates are that up to 40 million people in the US alone, from all demographics, experience some type of anxiety disorder. I am one of those people from the US and here are some of the things about living with an anxiety disorder that we would like people to understand:
It can be extremely debilitating.
Attacks can be very severe, causing problems ranging from physical illness to a need to get away and hide from everything. It interferes with normal functioning when at its worst.
It has many forms and levels.
General Anxiety Disorder, Social Anxiety Disorder, Panic Disorder, and Phobias can all be grouped under this general heading of Anxiety. There are also varying levels of severity of the disorders that people can experience. For me, my General Anxiety Disorder (GAD) is at a well-controlled level.
It is more than just worry.
Worry is a normal human emotion that most people experience at times. An anxiety disorder goes beyond this once-in-a-while feeling to a long-term life-interfering problem.Advertising
It can cause physical symptoms.
Extreme attacks can cause shortness of breath, headaches, nausea, and other physical problems. For me, it is digestive system problems during bad attacks.
I can not just “get over it” or turn it off at will.
It is not some bad habit I need to break, nor an addiction to be overcome. It is an actual medically diagnosed illness, often involving brain chemistry, that can be managed.
I tend to overthink.
Situations, actions, words – from myself or others – can be over-analyzed to the point of mental paralysis. I have to apply coping skills that short-circuit the anxiety thought loop.
I tend to overprocess outside stimuli.
Anxiety disorders can cause or aggravate problems with sensory input. For me, it is with sounds. I have always been sound-sensitive, but now hearing too much noise or certain noises can lead to serious agitation unless I leave the area or block out the sound.Advertising
I can have attacks from a trigger situation.
There are highs and lows with anxiety. My anxiety is well-controlled through my faith, counseling, and medication, but there are times when a situation, often socially related for me, can still trigger a mild anxiety spike.
I can have attacks for no reason at all.
Because anxiety can be related to brain chemistry among other factors, there are times when all is going well, but I still feel an anxiety spike coming on. This is where medication – Zoloft works for me, but others need different medications for their body chemistry – most often comes into the picture, just as it would for a more classic physical disease.
I may seem antisocial at times due to an anxiety spike.
If I feel an anxiety attack coming on, I may excuse myself suddenly from a social situation. I do not dislike your company, but believe me, a full-blown attack is not a pretty thing.
I need ways to vent, cope, or otherwise deal with the anxiety.
This is where professional counseling really helps, but sometimes I need a friend to listen when I can not get to the counselor right away. Friends who understand and calmly listen are a precious treasure indeed.Advertising
I am afraid of overwhelming those friends.
I do have friends who listen, but I am often concerned that I may overwhelm them with my needs if I am going through a prolonged period of anxiety.
I have developed a deep empathy for those facing hidden problems.
My special education teaching experience taught me empathy for students with not so obvious learning problems. My anxiety disorder has taught me empathy for those facing emotional struggles.
I have learned to appreciate the quietly pleasant times more.
I do not need a party or a huge group of friends to have a good time – in fact, that might cause anxiety. I do appreciate the little pleasures in life more – like my cat purring by me, a day filled with sunshine, the songs of my faith, getting the right words on a page for my writing. Most of all, I appreciate those friends who care and support and listen and understand.
Featured photo credit: Haywire by porschlinn via flickr.comAdvertising
Last Updated on September 20, 2018
How to Stay Calm and Cool When You Are Extremely Stressful
Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…
If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:
The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:
- Take five deep breaths in and out (your belly should come forward with each inhale).
- Imagine all that stress leaving your body with each exhale.
- Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.
Feel free to repeat the above steps every few hours at work or home if you need to.
2. Loosen up
After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?
Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.
3. Chew slowly
Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).
Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.
Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.
4. Let go
Cliche as it sounds, it’s very effective.
The thing that seems like the end of the world right now?
It’s not. Promise.
Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.
Letting go isn’t easy, so here’s a guide to help you:
5. Enjoy the journey
Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.
Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.
6. Look at the big picture
The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:
Will this matter to me…
- Next week?
- Next month?
- Next year?
- In 10 years?
Hint: No, it won’t.
I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.
Stop agonizing over things you can’t control because you’re only hurting yourself.
7. Stop demanding perfection of yourself
You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.
Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.
8. Practice patience every day
Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:
- The next time you go to the grocery store, get in the longest line.
- Instead of going through the drive-thru at your bank, go inside.
- Take a long walk through a secluded park or trail.
Staying calm in stressful situations is possible, all you need is some daily practice.
Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.
Featured photo credit: Brooke Cagle via unsplash.com