How to Recognize and Manage Anxiety

Jan 24, 2023Hot Topics0 comments

Anxiety involves a general sense of uneasiness or discomfort. Anxiety is a normal physiological, cognitive, and emotional response to stress. But when someone has an anxiety disorder, this reaction lasts for a long time, is too strong, or happens for no obvious reason.
Mental health counseling at Hyland and Associates Counseling Services can equip you with the strategies to recognize and manage anxiety, so you can live the life you want again.

How to Recognize Anxiety

Anxiety is characterized by emotional, mental, and physical symptoms. If your condition affects your feelings, thoughts, and actions to the point where you find it challenging to go about your daily life, you should get help to control your symptoms.

Some of the most common cognitive and emotional signs of anxiety include the following:

  • Excessive feelings of apprehension
  • Feeling agitated and easily irritated
  • Feeling like you are losing control
  • A general fear of approaching trouble
  • Issues with sleep
  • Avoidance behaviors

Most of the time, physical signs of anxiety include:

  • Dizziness and nausea
  • Shortness of breath
  • Chest pain
  • Headaches
  • Hyperventilation
  • Increased heart rate
  • Fatigue

What Causes Anxiety

A single factor seldom causes anxiety. Instead, it is a combination of factors that leads to the development of an anxiety disorder. Still, research shows that genes and the environment are two of the most common causes of anxiety disorders.

Furthermore, some life situations, such as trauma, ongoing stressful events, or other health difficulties, might trigger or exacerbate anxiety.

Additionally, our negative self-talk and self-limiting beliefs are frequently at the root of anxiety disorders. Mental health counseling for anxiety and depression can assist you in identifying and breaking free from negative thought patterns that generate worry, fear, and despair.

How to Manage Anxiety

Some self-care practices can help lessen symptoms and help you manage your anxiety, depending on the number and severity of your symptoms.
The first step in managing anxiety is to understand what causes it.
Journaling can be a great way to recognize the situations that make you feel uneasy, label your feelings, and spot negative thought patterns.

Also, regular physical exercise, mindfulness, meditation, and relaxation might help your anxiety.

Mindfulness

Mindfulness exercises can help relieve stress symptoms and make it easier to relax. In addition, mindfulness can improve your focus, boost your mood and self-esteem, and increase your resilience. Also, mindfulness meditation can help you become aware of the self-critical thoughts you have about yourself that often make you feel anxious.

Staying Active

According to studies, exercise stimulates endorphins, the brain chemicals known as “feel-good” hormones. These hormones bind to the body’s opiate receptors, making you feel relaxed, lowering pain, and enhancing your mood and well-being.

Setting Boundaries

Establishing clear personal boundaries and learning to express your needs and feelings assertively when dealing with anxiety is critical. Setting boundaries will help you focus on your needs, improve your mood, and boost your self-esteem.

Mental Health Counseling for Anxiety at Hyland and Associates Counseling Services

Our compassionate and professional team of therapists at Hyland and Associates Counseling Services assists clients in learning new ways to cope with anxiety.
Mental health counseling in Orange County, Ca, may provide a safe place to understand the roots of your emotional distress and transform old thought and behavior patterns while developing new ones.
Please feel free to contact us at our location in Irvine, Ca. In addition, our services are available in the following areas: Tustin, Newport Beach, Mission Viejo, Laguna Hills, and Laguna Beach, California.

Reference articles
https://www.apa.org/topics/anxiety
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/11-tips-for-coping-with-an-anxiety-disorder
https://www.anxiety.org/can-mindfulness-help-reduce-anxiety#:~:text=Research%20has%20shown%20that%20mindfulness,may%20be%20driving%20that%20decision.
https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096
https://psychcentral.com/lib/10-way-to-build-and-preserve-better-boundaries
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3104618/

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