“Our anxiety does not empty tomorrow of its sorrows, but only empties today of its strengths.” This quote by C.H. Spurgeon illustrates the impact that anxiety can have on our quality of life and wellbeing. While anxiety often shows up as a protective mechanism, it can also have negative consequences on both our mental and physical health. Nevertheless, it is possible to manage anxiety symptoms and heal.

Anxiety Statistics

While it’s normal to have periods of anxiety or stress, an anxiety disorder is characterized by debilitating symptoms that interrupt an individual’s daily functioning. Anxiety symptoms tend to manifest in childhood and early adulthood; however, they often decline with age. The lifetime prevalence of anxiety-related disorders is staggering. Twenty six percent of men and forty percent of women experience some form of clinically significant anxiety disorder at some time in their lives. It is estimated that between eleven and forty percent of people experience postpartum anxiety; nevertheless, there are no specific screening tools for postpartum anxiety and oftentimes postpartum anxiety is mistaken for postpartum depression because there are a plethora of overlapping symptoms.

Anxiety Symptoms

Anxiety can manifest not only emotionally but also physically, behaviorally, and cognitively. Those who are experiencing an anxiety disorder might notice excessive worry, struggles with creating and sustaining relationships, increased procrastination, insomnia, persistent irritability, and challenges taking care of oneself. Anxious individuals may also have difficulty concentrating, feel an impending sense of doom, engage in compulsive behaviors, avoid certain situations or triggers, and experience weakness, tiredness, restlessness, jumpiness, or feelings of being on edge regardless of whether there is an actual threat or not. In addition, anxiety increases sensitivity to pain, elevates blood pressure and cardiovascular disease risk, and can induce heart palpitations, gastrointestinal problems, hyperventilation, and other physical symptoms like trembling, sweating, and racing heart. These factors can also lead to depression and substance abuse.

Anxiety Coping Tools

While anxiety can be debilitating and life-changing, there are ways to cope. Breathing techniques such as box breathing or the 4-7-8 breathing method of breathing in for four seconds, holding for seven seconds, and exhaling for eight seconds can be helpful for grounding. Experiment with which timing works for inhaling, holding, and exhaling. The physiological sigh, which involves a deep inhalation followed by a short secondary inhalation and then an extended exhalation can support the ability to fall asleep and feel well-rested. Some folks might find yogic breathing, such as alternating breaths between each nostril, to be calming. You may also pair any breathing technique with deep belly breathing, putting a hand on your stomach and focusing on expanding your belly rather than your chest. Try incorporating an affirmation as you practice breathing techniques. Other mindfulness strategies can be useful such as performing a body scan, journaling, and engaging in progressive muscle relaxation by tensing, holding, and releasing parts of the body. Since so much of our anxiety and stress is held in our bodies, exercise, movement, and other somatic approaches are beneficial for most people. Consider approaching your anxiety from a place of curiosity and try to learn about its function and purpose. What is your anxiety trying to communicate to you or protect you from? Challenge negative self-talk and don’t be afraid to reach out to your community for support. Medication may also be necessary if other techniques are not providing relief. Lastly, a mental health counselor can aid in facilitating anxiety management, grounding tools, and long-term healing. If you or someone you know is struggling with anxiety, remember you don’t have to navigate it alone. Please consider reaching out to Embrace Therapy for additional resources and support.