Anxiety symptoms: What to understand about the condition and how to calm anxiety.
Anxiety is a feeling that just about everyone can relate to. We feel anxious when we're unsure what will happen next, are worried about what to say or do in a given situation or don't know how to react to a pending change. Understanding anxiety is mental health 101.
While mild feelings of anxiety are common, anxiety can also be debilitating for many people. Some such individuals have learned coping mechanisms and techniques that experts say anyone can use to improve symptoms of anxiety − even when they don't recognize that anxiety is what they're experiencing.
"Some may have anxiety and not know, while others may be aware they have anxiety but don't want others to know," says Jimmy Noorlander, LCSW, a clinical social worker at Deseret Counseling in Utah. "We are all put in different situations and how each of us responds can be different."
Anxiety symptoms: What are they?
Anxiety is a persistent worry that can manifest in any everyday situation but is often rooted in concerns about something unknown or yet to come. A fast heart rate, a sense of impending danger, perspiration, trembling and rapid breathing sometimes accompany anxiety. While the degree of one's symptoms can vary, some measure of anxiousness is both natural and common. "Fear and anxiety are wired into our DNA as part of our fight or flight mechanism of survival," explains Siggie Cohen, PhD, a child development specialist and popular parenting coach. "Anxiety is a universal human trait," she adds.
Anxiety is often triggered by a real or perceived threat, especially in situations where one is unsure of potential consequences or possible outcomes. "It's the overthinking about such outcomes...that precipitates the anxiety," explains Juanita Guerra, PhD, a clinical psychologist in New Rochelle, New York.
What causes anxiety?
Many things contribute to anxiety. A lack of sleep, core personality traits, physical changes such as puberty or aging, and many social experiences and interactions commonly trigger feelings of anxiety. Persons who have ever experienced neglect, emotional or physical abuse, bullying or the loss of a loved one are especially prone. "Anxiety can also spike due to unexpected circumstances such as crisis or trauma," explains Cohen.
Anxiety is frequently present in many children and teens, and "continues to increase but generally peaks somewhere between 25-45 years of age," says Guerra. At that point, anxiety may ebb for some people, but retirement, children moving out and the uncertainties of old age commonly cause anxious feelings to return for many elderly adults. "Anxiety generally affects all age groups," says Noorlander, "though each person can present it in different ways."
How to calm anxiety
Regardless of when or how one experiences anxiety, knowing ways to prevent or calm it can be helpful. Exercise has been shown to reduce anxiety and stress; a healthy diet has, too. Calming techniques such as deep breathing, placing one's hands under warm water or meditation can also be effective practices. Cutting down on alcohol, caffeine and tobacco is important as well as such substances often exacerbate symptoms of anxiety. "Some different techniques I like to use are going for a walk, journaling or thinking of a relaxing place," suggests Noorlander. Distracting oneself from worry with an activity such as watching a movie, listening to music or talking with a friend can also be helpful.
Above all, being willing to recognize and deal with feelings of anxiety is critical. "Avoidance, denial and working hard to get rid of the anxiety all have the unintended effect of keeping anxiety alive," explains Cohen. She says that awareness and mindfulness are the first steps toward managing and coping with anxiety. "One wants to develop an understanding of what their personal triggers are, be transparent about emotions in general, seek and accept support and keep an open mind," she advises.
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This article originally appeared on USA TODAY: How to calm anxiety. Experts weigh in on the best strategies