Conquering Anxiety: What to Do If Anxiety is Ruining My Life?

Do you often feel on edge, as if something bad is about to happen?

When talking to strangers at a party, do you get sweaty palms, a racing heart and a dry mouth?

Perhaps you rely on alcohol to loosen up when having a night out with your friends.

Anxiety, when experienced in moderation, can boost your energy levels and improve your performance. However, in excess, it can be a bad thing for your well-being, interfering with your job, daily responsibilities, and your everyday life and relationships. If you catch yourself thinking: “Anxiety is ruining my life” – know that you’re not alone, and more than 8 million people suffer from anxiety disorder in the UK alone.

Luckily, managing it effectively is possible with the use of stress reduction techniques, Anxiety Therapy and medication. Read on to learn more about anxiety, its triggers and strategies to cope with it in the moment and the long term.

Understanding “How My Anxiety Is Ruining My Life”?

Whether it’s butterflies in your stomach on a first date, the surge of nervous energy when checking the results of an important exam or worrying about an upcoming presentation at work, stressful situations are a natural part of our daily lives. However, when that anxious pit in your stomach doesn’t pass but is rather a constant and persistent feeling of dread, lasting for days, weeks or even months, it’s a cause for serious concern as it might significantly interfere with the quality of your life. 

When left unchecked, anxiety only worsens with time, causing problems like:

• lower performance at work / in school
• social withdrawal
• relationship issues
• loneliness
• higher risk of developing chronic illness, i.e. heart disease.

Anxiety disorders are much more challenging to deal with than an occasional worry, as they manifest through a plethora of emotional and physical symptoms, such as:

• inability to stop worrying and relax,
• ruminating,
• depressive mood,
• recurring panic attacks,
• heart palpitations and faster breathing,
• stomach tied up in knots and nausea,
• light-headedness and dizziness,
• sweating / hot flushes.

Identifying Your Triggers: Understanding What Causes Your Anxiety

There are so many steps you can take to manage your anxiety effectively, starting with identifying your triggers and finding strategies to cope with them. 

Triggers are all the stimuli that induce your anxiety. It could be a specific situation, a place, a person, or even a particular song. Maybe you can immediately recite your personal triggers. But if you only have a general idea, ask yourself these questions:

• How do you react to issues at work/school/in relationships?
• In what situation are you most likely to expect the worst to happen?
• Do you tend to avoid certain events/places/people that stress you out?

When considering potential causes, think of the type of anxiety you’re experiencing, as there are many different anxiety disorders. For example:

• If you have Social Anxiety Disorder (SAD), chances are that meeting new people, giving a presentation or being evaluated make you feel uncomfortable and nervous.
• Struggling with phobia-related anxiety such as agoraphobia (fear of closed and open spaces) puts you at a higher risk of experiencing anxiety when getting on a lift, using the metro or queueing in a grocery store.

Additionally, make sure to take into account risk factors such as:

• health issues, i.e. hormonal imbalance, thyroid issues, heart arrhythmia
• dietary choices, i.e. caffeine intake [1], skipping meals
• your environment, i.e. stressful workplace, marital issues
• your sleep hygiene, i.e. an irregular sleep schedule

Pinpointing your triggers can take a while, so give yourself time and space to study and observe your behaviour, bodily sensations, and emotions throughout your day. You can also try journaling to notice specific patterns. Additionally, remember that getting enough sleep is crucial for your overall well-being and maintaining consistency in your daily routine. Taking the first step by going to your doctor and taking blood tests can also be a source of valuable information, especially when you feel like health anxiety is ruining your life.

Coping Strategies: How to Deal with Anxiety in the Moment

Sweaty palms. Short breath. Dizziness. Feeling sick to your stomach. Shaky hands. Lump in the throat. What to do when anxiety is ruining your life right here, right now? 

How to cope with it in the present moment? Here are three effective techniques for you to try out:

5-4-3-2-1

This grounding technique allows you to shift your attention from feeling as if you’re going to die and anchor your focus in the present moment instead. You can achieve that and soothe your anxiety by activating and using all your five senses. Here’s how:

1. First, scan your surroundings and name five objects you can see.
2. Then, identify four things you can touch.
3. Afterwards, become aware of the noises around you and name three sounds you can hear.
4. Inhale deeply through your nose and recognise two objects you can smell.
5. Lastly, try to find one thing you can taste.

Box Breathing

If you struggle with daily anxiety and/or panic attacks, one of the best things you can do to overcome this issue is to use your breath to your advantage. When experiencing a surge of nervousness, feelings of dread, or intense fear, chances are your breath becomes shallow and fast without you realising. Incorporating cognitive behavioural therapy (CBT) techniques can also be beneficial in managing these anxiety symptoms and addressing irrational thoughts or anxious thoughts.

Here’s a breathing exercise to help you deepen and calm your breath:

1. Inhale through your nose for 4 seconds. Fill your lungs with air.
2. Hold your breath for 4 seconds.
3. Exhale through your mouth. Notice your lungs relaxing.
4. Hold your breath for 4 seconds.

Repeat this cycle at least three times.

Exercising

Did you know that moving your body [2]:

• decreases muscle tension
• boosts serotonin (the “feel good” neurotransmitter)
• heightens your ability to control the amygdala (region of the brain responsible for detecting dangers, both real and perceived)
• exhausts your energy, lowering the intensity of your emotional states

Consider working out for 10-15 minutes, i.e.:

• run around your block
• do jumping jacks, sit-ups and push-ups
• dance to your favourite music

Is it possible to overcome severe anxiety without professional help?

Overcoming severe anxiety without professional guidance is possible, but it can be challenging. Self-help strategies like mindfulness, exercise, and social support may provide some relief. However, for long-term management and addressing root causes, we would definietly recommend seeking help from a mental health professional.

Lifestyle Changes: How to Improve Your Mental Health and Manage Anxiety

Your issues with anxiety might be partly fuelled by your lifestyle choices. Luckily, reassessing them and implementing some new habits can lead to a positive, long-lasting change in your well-being.

Healthy Lifestyle

Overcoming mental health issues like anxiety starts with helping your mind and body by creating an optimal routine and environment to thrive in [3]. That means:

• eating nutritious meals regularly,
• exercising regularly, at least 3 times per week,
• maintaining healthy sleeping habits,
• avoiding stimulants, such as caffeine or nicotine, and depressants like alcohol

Mindfulness

Mindfulness is known as the art of coming back to the present moment. When faced with anxiety, not many skills come in as handy as training your mind to:

• detach from negativity, 
• release these thoughts that don’t serve you, 
• embrace each moment as it is. 

Click here to learn more about meditation and mindfulness.

Self-Care

Anxiety is often a response to a build-up of daily stressors and worries. Embracing relaxation and prioritising your needs rather than pushing them to the back burner can help you immensely before you feel your anxiety ruining your relationships.

Self-care comes in many forms, i.e.:

• setting healthy boundaries and saying “no” to your friend’s request,
• using self-compassion to deal with negative self-talk,
• opening up to your loved ones about your struggles,
• deciding to stay home instead of going out,
• taking a warm bubble bath.

Seeking Professional Help: When to Consider Therapy or Medication

The often effective self-help strategies can turn out to be insufficient when it comes to more significant mental health issues. Rather than getting overwhelmed by your difficulties or observing how your work or social anxiety is ruining your life, you always have the option of getting professional help. 

Anxiety disorder is typically treated with: 

Medication:

• beta-blockers relieve physical symptoms like heart palpitations or muscle trembling,
• anti-anxiety medication like benzodiazepines reduce intense emotional states like strong fear or panic attacks,
• antidepressants stabilise mood and stress levels.

Anxiety Therapy:

• exploring your thoughts and emotions with an experienced professional,
• an opportunity to learn coping strategies and stress-reduction techniques,
• helps reduce the intensity of symptoms,
• increases your awareness of any unhealthy patterns,
• fosters replacing them with their positive alternatives, 

Anxiety doesn’t have to ruin your professional, social or private life. Take charge of your mental health issue with Therapy Central team. 

Start by contacting us for a free 15-minute consultation and see if our services fit your unique needs.