Navigating Anxiety: What is it and ways to cope
Anxiety is a common experience that many young people and adults face, characterised by feelings such as unease, worry, panic and fear. In fact, anxiety is actually a very common experience of everybody at various points in life such as attending an interview, sitting an exam and any new experiences.
However, sometimes we can struggle to control anxiety and it begins to take over and control us impacting our ability to function and enjoy life. Understanding how to navigate anxiety and using effective coping strategies is essential for maintaining mental well-being and resilience.
Understanding Anxiety: Anxiety can manifest in various forms, from anxiety about the future to specific fears or phobias such as fear of heights, becoming unwell, dying etc. It's important to recognise the signs of anxiety in order to deal with it effectively.
These signs can include:
-
Restlessness
-
Feeling sick or unwell
-
Butterflies in your stomach
-
Feeling like your belly is doing flips
-
Fast or pounding heart beat
-
Being unable to stop worrying
-
Sweating
-
Shaking
-
Feeling out of breath or breathing rapidly
-
Panic attacks
-
Being unable to think clearly
-
Racing thoughts
-
Struggling to sleep or stay asleep
-
Irritability or agitation
-
Struggling to concentrate
-
Physical tension.
By acknowledging and understanding anxiety, you can begin to take steps towards managing its impact on your daily life.
Anxiety And The Nervous System: When we become anxious a part of our nervous system can go into 'fight or flight' mode leading to a number of physical symptoms described above. This is a way the body is trying to protect itself. Years ago when we were cavemen and having to escape predators our body would go into 'fight or flight' mode as a way to help us escape and survive. So when we get anxious now, our body thinks we need to survive and will go into this state causing a number of physical symptoms which could lead to panic attacks.
Sometimes people can really struggle with anxiety on a regular basis but this can lead to our nervous system being in a chronic 'fight or flight' state which can lead to a range of problems from poor sleep, physical illness, weak immune systems, chronic fatigue and more. Therefore, it is really important to regularly practice relaxing your body and mind to bring it out of this state.
Managing Anxiety: There are several strategies that can help individuals cope with anxiety and reduce its intensity. Practicing mindfulness techniques, such as deep breathing exercises or grounding exercises, can help bring focus to the present moment and calm anxious thoughts to stop panic attacks. Engaging in regular physical activity, maintaining a healthy sleep routine, and incorporating relaxation practices like yoga or meditation can also support anxiety management. Developing a self-care routine that includes activities that bring joy and relaxation, such as spending time with loved ones, taking part in hobbies you enjoy, doing something creative that can help express how you are feeling, can help to provide a sense of comfort and stability.
We provide a number of coping strategies that you can check out and try that may help you with your anxiety on our coping toolkit page. It can be beneficial to practice these regularly even when you're not anxious so when you are struggling you know exactly how to do each coping strategy. It can also be helpful in preventing your nervous system getting stuck in a chronic fight or flight state. CLICK HERE to check it out.
Seeking Support: It's important to remember that seeking support is a sign of strength, not weakness, when you are struggling. You may gain valuable guidance and reassurance by speaking to a trusted friend, family member, teacher, GP or a mental health professional. Building a support network of understanding individuals and reaching out for help when needed can make a significant difference in managing anxiety effectively.
Conclusion: Navigating anxiety is a journey that requires self-compassion and self-care. By recognising the signs of anxiety, using healthy coping strategies, and seeking support when necessary, young people can develop the skills needed to manage anxiety and prioritise their mental well-being. Remember, taking small steps towards anxiety management each day can make a big difference on reducing the impact anxiety has on your life.