Anxiety is a natural and normal response to stress, but when it becomes overwhelming or interferes with daily life, it may be time to seek help. Fortunately, there are effective strategies for managing anxiety and improving overall well-being. I reached out to several mental health experts to gather their advice on coping with anxiety. Here’s what they had to say:
“First, it’s important to understand the difference between normal feelings of anxiety and an anxiety disorder,” says Dr. Elizabeth Cooper, a clinical psychologist specializing in anxiety disorders. “Everyone experiences anxiety at some point in their lives, whether it’s feeling nervous before a big presentation or worried about a loved one’s health. However, when anxiety becomes persistent, excessive, and interferes with your ability to function normally, it may be an anxiety disorder.”
Dr. Cooper suggests that if you’re struggling with anxiety, the first step is to seek professional help. “A qualified mental health professional can provide an accurate diagnosis and work with you to develop a treatment plan tailored to your specific needs,” she says. “There are several effective therapies for treating anxiety disorders, such as cognitive-behavioral therapy (CBT) and exposure therapy.”
In addition to professional treatment, there are also self-care strategies that can help manage anxiety. “Engaging in regular physical activity, practicing relaxation techniques like deep breathing or meditation, and maintaining a healthy diet and sleep schedule can all make a big difference,” suggests Dr. Cooper. “It’s also important to connect with others and seek support from friends, family, or support groups.”
Another effective strategy for coping with anxiety is to challenge negative thinking patterns. “Anxiety often stems from worrying about the future or dwelling on past mistakes,” explains Jennifer Michaels, a licensed clinical social worker. “Learning to identify and change negative thought patterns can help reduce anxiety and improve overall mood. CBT is a particularly helpful tool for this, as it teaches individuals to challenge and replace negative thoughts with more realistic and positive ones.”
According to Michaels, mindfulness practices can also be beneficial for anxiety management. “Bringing your attention to the present moment and focusing on your senses can help ground you when anxiety strikes,” she says. “Noticing the sights, sounds, and physical sensations around you can help shift your focus away from worrying thoughts.”
Managing anxiety is a highly individualized process. “What works for one person may not work for another,” notes Michaels. “It’s important to explore different coping strategies and find the ones that resonate with you. There are also numerous resources available online and in self-help books that can provide additional support.”
Michael Brown, a licensed marriage and family therapist, emphasizes the importance of practicing self-compassion when dealing with anxiety. “We often forget to treat ourselves with the same kindness and compassion we would offer to a friend,” he says. “It’s important to remember that everyone struggles and makes mistakes. Instead of beating yourself up, try to offer yourself understanding and forgiveness.”
Brown also suggests setting small, achievable goals as a way to manage anxiety. “When we’re feeling overwhelmed, it’s helpful to break tasks down into smaller, more manageable steps,” he says. “This can reduce feelings of anxiety and build a sense of accomplishment and confidence.”
In addition to professional therapy and self-care strategies, medication can also be an effective tool for managing anxiety. “For some individuals, medication can be a helpful part of treatment,” says Dr. David Baker, a psychiatrist. “There are several types of medications used to treat anxiety disorders, including selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines. It’s important to discuss the benefits and risks of medication with your doctor to determine if it’s the right choice for you.”
While medication can be beneficial, Dr. Baker emphasizes that it should not be the only treatment modality. “Medication works best when combined with therapy,” he says. “Therapy can help individuals develop coping strategies and address the underlying causes of their anxiety. It’s also important to remember that medication is not a quick fix, and it may take some time to find the right type and dosage that works for you.”
Overall, coping with anxiety is a journey that requires patience, persistence, and self-compassion. “Recovery is not linear,” reminds Dr. Baker. “There will be ups and downs, but with the right support and treatment, it is absolutely possible to manage anxiety and live a fulfilling life.”
If you or someone you know is struggling with anxiety, there is help available. Reach out to a trusted friend or family member, or contact a mental health professional or support line.
Remember, you are not alone on this journey, and with the right tools and support, anxiety can be managed effectively.