How To Understand and Manage Anxiety

Both generalized anxiety disorder and panic disorder are common in the United States.



In my practice I see many people seeking treatment for anxiety-related issues. Our first few sessions are centered a round examining symptoms and contributing causes. Some report their anxiety stems from excessive and exaggerated worry about everyday life events such as health, career, family, and financial matters.

Others say their anxiety is caused by believing disaster will strike them at any time, and the extent and degree of their worry is commonly unrealistic or out of proportion. For these individuals, life becomes a constant state of worry, fear, and dread.

Anxiety is a normal reaction to stress. It helps us to deal with tense situations, motivates us, and helps us remain focused. When anxiety becomes an excessive, irrational, dread of everyday situations, it then becomes a disabling disorder. The two most common anxiety disorders are Generalized Anxiety Disorder (or GAD) and Panic Disorder.

GAD is characterized by a free floating experience of anxiety, and affects approximately 4 million adult Americans. People diagnosed with GAD report excessive and on going worry with no obvious reasons, expect disaster to strike at any time, feel restless and edgy, have muscle tension, and are easily startled.

Some also report having headaches, poor concentration, frequently needing to use the bathroom, and difficulty staying or falling asleep. People with GAD often have other anxiety disorders such as panic attacks, obsessive-compulsive disorder, and phobias. Many also suffer from depression and alcohol or drug abuse.

Panic Disorder, commonly referred to as panic attacks, is another common anxiety disorder. Unlike symptoms associated with GAD, individuals with panic disorder experience a sudden and severe surge of overwhelming anxiety and fear and their symptoms are commonly physical in nature. Symptoms of Panic Disorder include heart palpitations or racing heart, shortness of breath or hyperventilation, sweating, nausea, trembling or shaking, feeling unreal or detached from their surroundings, and a fear of dying and/or losing control.

A single attack may last only a few minutes, however the after effects of a panic attack and worry about future panic attacks often complicates this disorder. In fact, agoraphobia is believed to develop as a complication of panic attacks. People with agoraphobia fear having a panic attack in public and/or in a situation where escape would be difficult or embarrassing.

Consequently, these individuals rarely leave their homes in order to avoid situations or activities where a panic attack could occur.

The good news is that most people with anxiety disorders can be treated effectively with counseling or psychotherapy. Sometimes a combination of psychotherapy and medication is recommended, particularly if their symptoms include disturbed sleep, poor appetite, or problems functioning and meeting their daily responsibilities.

Here are 4 tips to help decrease your anxiety:

1. Get a good night’s sleep. When we have an adequate amount of rest we think clearer and process information better. This helps us to more effectively manage and modulate our anxious feelings.

2. Exercise regularly. Regular exercise is a great way to blow off steam. Exercise also improves our ability to think and process information. When we think clearly we make better choices for ourselves, which in turn decreases our stress levels. 

3. Nurture your relationships. Numerous research studies have shown that our relationships with friends and family act as protective factors for depression and anxiety. When we are able to share our feelings with someone we trust, we feel less afraid.

4. Talk to a professional. Chronic anxiety can hold us back from achieving our potential and living life to the fullest. Understanding our anxiety-laden feelings gives us new perspectives and newfound  hope for the future.

Chat with Dr. Paula Durlofsky

I would like to hear from you. Do you have anxiety? How do you manage it? Please comment below or email me at drpauladurlofsky@gmail.com.


A CONVERSATION ABOUT OUR MENTAL HEALTH

About This Blog

Dr. Paula Durlofsky is a psychologist in private practice in Bryn Mawr, whose practice focuses on psychological issues affecting individuals, couples, and families.

Dr. Durlofsky treats a wide variety of disorders and has a special interest in issues affecting women. She is affiliated with Bryn Mawr Hospital, Lankenau Hospital, the Women's Resource Center in Wayne, and the Psychoanalytic Center of Philadelphia. In addition to her practice, Dr. Durlofsky is a workshop facilitator and blogger. 

If you have questions or feedback for Dr. Durlofsky, please don't hesitate to reach out to her via email at drpauladurlofsky@gmail.com.

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