It is normal to feel anxious in response to difficult life events, such as before a surgical procedure, after a car accident and following the death of a friend or family member. However, if the symptoms of anxiety start disrupting an individual’s life, it is essential to seek anxiety treatment from an experienced mental health professional right away. If the individual neglects to seek treatment, additional symptoms may arise, which can eventually lead to the onset of another condition.
The Importance of Seeking Anxiety Treatment
The Anxiety and Depression Association of America (ADAA) states that every year approximately 18 percent of the adult population in the U.S. are diagnosed with an anxiety disorder. Unless treatment is sought, the likelihood of developing another condition increases. When it comes to anxiety, the co-occurring condition is frequently depression. During anxiety treatment, patients learn how to recognize their triggers so, whenever possible, they can avoid them. In addition, patients learn how to manage their symptoms for the times when a trigger cannot be avoided (e.g., surgery). By reducing their anxiety symptoms, patients can continue to live happy, productive lives.
Common anxiety triggers include:
- Working in a stressful environment.
- A very demanding college schedule.
- Overwhelming work responsibilities.
- Discontinuing certain medications, recreational drugs, alcohol and nicotine (due to withdrawal symptoms).
- A traumatic event (e.g., an individual gets stuck inside a passenger elevator, which leads to a feeling of anxiousness whenever he or she rides in one).
- Genetics because anxiety can be inherited.
- Certain chronic illnesses (e.g., diabetes, heart disease and asthma).
- Phobias, such as acrophobia (fear of heights), arachnophobia (fear of spiders) and claustrophobia (fear of tight spaces).
- Having a co-occurring mental health disorder/condition (e.g., depression).
- Ongoing pain (e.g., arthritis).
Seeking professional anxiety treatment is the first step on the road towards learning the issues that are triggering the onset of anxiety and how to effectively manage its symptoms. Avoiding triggers to prevent the onset of symptoms is recommended, however, some triggers are unavoidable (e.g., a stressful environment at work).
3 Stress-Reduction Treatment Techniques to Manage Anxiety
To improve their quality of life, individuals who are living with crippling anxiety must learn how to recognize their triggers and then quickly stop symptoms in their tracks. If you are experiencing anxiety, try using the tips below to find relief from your symptoms.
1. Focused Breathing
You can slow down your heart rate by taking deep, even breaths. For example, breathe in for four counts and breathe out for four counts. Continue this breathing technique for about five minutes. Once your heart rate decreases you should feel less anxious.
2. Stay in Shape
Be sure to speak with your general practitioner before implementing a new exercise routine. This is especially important for elderly individuals as well as for those who have chronic conditions such as diabetes, heart disease or high blood pressure, etc. Once you receive approval, consider implementing the workout schedule below.
To attain the most benefit from your exercise routine:
- Spend 1 ¼ hours a week performing high-intensity activities such as swimming or jogging.
- Spend 2 ½ hours a week performing medium-intensity activities such as brisk walking.
Keep in mind that you may have to start slow and work your way up to reach these recommendations. Most individuals who are sedentary need from four to eight weeks to reach this goal.
Since the goal of your routine is not only to stay in shape, but also to help relieve or prevent the symptoms of anxiety, you enjoy more benefits by exercising five days a week than you would by completing your 3 ¾ hours of activity in a single day.
3. Talk With Someone You Trust
In between visits to your mental health professional, when you feel overwhelmed, talk with someone you trust. If there is something he or she can do to help reduce your stress level, do not be afraid to ask for help.
Find a Mental Health Professional Who Practices Cognitive Behavioral Therapy (CBT)
A mental health professional practicing CBT teaches patients alternative methods for dealing with situations that trigger their symptoms. In addition, the therapist helps patients learn how to change their negative thought patterns, preventing these thoughts from getting out of control.
If you are experiencing anxiety symptoms, and you reside in the South Jersey area, contact Harmony Bay Wellness at 855-765-6399 to make an appointment with one of our experienced mental health professionals. If you are not in the South Jersey area, just type – anxiety treatment centers near me – in the search bar to find a professional in your area.
Contact us today at 855.857.6050 to learn more.