Anxiety Testing

Tips on Coping with Anxiety

The heart races. Palms sweat. The stomach fills with butterflies. Everyone experiences feelings of anxiety from time to time — especially before an important event such as a business presentation, job interview or first date. These feelings are normal and, while stressful and perhaps scary, are not necessarily harmful. In fact, anxiety acts as the body’s “alarm system” warning of an immediate threat and triggering the “fight or flight” response needed for people to confront or escape danger.

This reaction is what saved our early ancestors from saber-toothed tigers, and is still helpful in everyday life. An executive worried about an important job presentation, for example, may spend more time rehearsing what to say. This kind of anxiety can help motivate and prepare people for the challenges they have to face.

10 Best-Ever Anxiety Tips for Anxiety

Worrying Too Much

There are people who become so nervous about a job interview that they miss the appointment. When anxiety gets to be so powerful that it prevents people from doing their day-to-day activities, then it becomes a serious problem. To make matters worse, sometimes just the possibility of a crisis is enough to set off these anxious feelings. And once they start, these worries can take on a life of their own — to the point where every aspect of life can be a potential crisis, and there’s a disaster waiting at every turn.

People who experience such uncontrollable worry and fear suffer from an anxiety disorder, an illness that currently affects more than 19 million Americans every year — making it the most common mental health problem in this country. Fortunately, there are effective treatments that can help people overcome their fears and once again face the world.

Symptoms of Anxiety

• Stress, restlessness or fatigue
• Insomnia
• Irritability and lack of patience
• Difficulty concentrating
• Feelings of impending doom
• Headaches, muscle tension or shortness of breath
• Accelerated heart rate, chest pain or discomfort
• Nausea, diarrhea or other abdominal distress

Putting Fears to Rest

It’s important to take steps to overcome anxiety so it doesn’t interfere with daily life. Here are a few tips for coping with anxious feelings:

• Remember that anxiety is a normal reaction to a stressful situation. Give yourself permission to feel stressed or anxious about whatever it is that’s bothering you.
• Try to figure out exactly what it is you feel anxious about. Think about what you can do about the situation so it won’t be as stressful. As you think about your concerns, focus on what’s actually happening instead of what “might” happen.
• Find ways to relax, whether through meditation or yoga, listening to music or doing something you enjoy.
• Take care of yourself. Get enough rest, food and sleep. Avoid drugs and alcohol.
• Exercise. It can relieve pent-up feelings and stress and help you sleep better (consult your doctor about developing a reasonable exercise program).
• Avoid foods and drinks with caffeine, as they tend to increase your sense of anxiety.
• Try to see the positive aspects of the situation. Take satisfaction and pride in the events you can control. Don’t dwell on shortcomings, as it drains mental energy and creates more stress.
• Talk to someone who will listen and allow you to experience your feelings. Family and friends can sometimes give you an objective viewpoint to help sort out your concerns. And coping with stressful events is much easier with support.
• If anxiety seems to be spiraling out of control, it may be good to talk with a doctor or behavioral health professional. Remember that seeking help is not a sign of failure or weakness, especially in situations too difficult to handle alone.

When to Seek Help for Anxiety

While the feelings of anxiety are normal, you should consult a doctor if:

• You seem to experience intense fear or concern most of the time for no apparent reason.• You have trouble sleeping and difficulty concentrating for an extended period of time.• Your anxiety outlasts the circumstances associated with it.• You experience feelings of apprehension that cannot be soothed or controlled.• Your worries interfere with your work and relationships.

Even though the feelings associated with anxiety can be stressful and scary, any action you take can help give you a sense of control over your fears and your situation.