When it comes to anxiety disorders, Doylestown, PA’s Dr. Jacob Buinewicz at Buckingham Psychiatry explains that there is a way to provide relief for troubling symptoms associated with the mental health condition.

Anxiety disorders affect millions of people worldwide—an estimated four percent of the global population—causing distress and interfering with daily activities. Symptoms may even impair an individual’s family, social, and school or working life. Although it’s normal for anyone to experience anxiety at times (for example, when taking a test or having to make an important decision), people who live with anxiety disorders experience more intense or excessive feelings of fear or worry. 

There’s also a difference between feeling everyday anxiety and having an anxiety disorder. Anxiety disorders go beyond the typical nervous or fearful feelings we experience occasionally. It’s common for people who have these disorders to respond with fear or dread when faced with certain types of situations that wouldn’t trigger the same response in most other people. Anxiety may interfere with a person’s ability to function, cause them to overreact when their emotions are triggered in some way, or become unable to control their responses in certain situations.

While professional treatment is essential for managing severe anxiety, there are also several self-help strategies that can complement therapy and medication. If you live with this type of condition, see below for some practical tips to help you cope better with anxiety disorders:

1. Get Moving

Having a routine that involves you being physically active for most days of the week can be helpful if you have an anxiety disorder, as the activity helps to burn off tension. Physical activity is a natural anxiety reducer: It can improve your mood and provide relief from stress. In fact, studies have shown that exercise in particular is one of the best ways of staving off anxiety symptoms. Exercise releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Activities like walking, jogging, swimming, or yoga can be particularly effective. Aim for at least 30 minutes of moderate exercise most days of the week.

2. Avoid Bad Lifestyle Habits

There are some substances that are known to cause or worsen anxiety symptoms, such as alcohol, recreational drugs, nicotine, and caffeine. Skip these!

3. Learn To Identify and Cope with Triggers

Certain emotions, events, or experiences can trigger symptoms of anxiety or worsen them once they start. Discover what triggers your anxiety. Being aware of what’s causing the feelings can help you to better manage the disorder. You can try to identify what’s triggering your anxiety on your own or work with a therapist to do so. Sometimes your triggers may be obvious, while in other cases they may be more surprising. Some common examples of triggers include work or other types of life stresses, caffeine, smoking, exacerbation of past trauma, conflict, skipping meals, and parties or social events. 

4. Re-Focus and Stay Present 

It can sometimes feel impossible to get out of your own head or escape your thoughts if you have an anxiety disorder. You might obsess over something in the future or past. It can help to use your senses and ground yourself in the certainty of the present. Use your senses! For example, you can use your sense of touch, taste, or smell to notice what’s physically around you, drawing your attention to the physicality of the moment.

5. Learn Ways of Managing Stress

You can also use stress management techniques to help control anxiety. These can include visualization techniques, guided imagery, progressive muscle relaxation, deep breathing, aromatherapy, creativity, leisure activities, practicing gratitude, social support, stress relief supplements meditation, yoga, and other relaxation techniques. Incorporating hobbies and activities that you enjoy can also provide a much-needed break from anxiety-inducing situations. Having stress relievers that calm your mind and body is essential. However, it’s important to note that there isn’t a one size fits all approach. What works for one person may not be as effective for someone else. 

Buckingham Psychiatry is dedicated to providing compassionate and comprehensive support for individuals living with anxiety disorders. Whether you're seeking evaluation, therapy, or medication management, Dr. Jacob Buinewicz is committed to helping you improve your quality of life. Contact Buckingham Psychiatry today to learn more about treating anxiety disorders. Patients from Doylestown, Philadelphia, Allentown, Bethlehem, Cherry Hill, Newtown, Flemington, Princeton, surrounding areas in Pennsylvania and New Jersey, and beyond can call 484-466-5560 or fill out a contact form online to request a consultation.