What is Anxiety?

Do you find yourself constantly on edge, unable to relax? Do you feel butterflies in your stomach, have sweaty palms, or a racing heart whenever there is an upcoming exam, work presentation, or a social event? Do you have difficulty concentrating, are unable to properly think and articulate thoughts; are you irritable, feel immobilized and all that with an underlying feeling of threat? You might suffer from anxiety.

Anxiety is actually a normal human reaction that involves feelings of worry, nervousness, and apprehension. It’s a natural response to stress, helping us stay alert and prepared for danger. It’s more than just occasional worry or fear though. It is a persistent feeling that can interfere with daily activities and significantly impact your quality of life. Understanding what anxiety is and how it affects you is the first step towards change.

Common Symptoms of Anxiety

• Persistent Worry: Constantly feeling worried or fearful about everyday situations
• Restlessness: Feeling on edge and unable to relax
• Physical Symptoms: Experiencing headaches, muscle tension, or stomach issues
• Fatigue: Feeling tired easily despite adequate rest
• Difficulty Concentrating: Trouble focusing on tasks or maintaining attention

The Science Behind Anxiety

Anxiety is a complex condition with multiple contributing factors, including genetics, brain chemistry, and life experiences. Neuroscientific research shows that anxiety is linked to imbalances in neurotransmitters and overactivity in the brain’s fear centers. This can lead to the symptoms commonly associated with anxiety.

Evolutionary Origins of Anxiety

Anxiety has deep evolutionary root though. Existent for example in both, humans and apes, anxiety served as a survival mechanism, heightening alertness to potential threats and dangers. This hyper-vigilance helped our ancestors react quickly to predators and other risks, enhancing their chances of survival. However, in the modern world, where threats are less immediate but more constant (like job pressures or financial worries), this heightened state becomes chronic. Our brains and bodies are not designed for prolonged anxiety, leading to health problems and decreased well-being. Understanding this evolutionary function highlights the need to create environments that promote relaxation and recovery.

Working with Anxiety

If you feel you have anxiety, the first and most important step is to connect with a health care worker, as professional help is essential for managing and treating anxiety. Once you are receiving appropriate treatment, here are some additional steps you can take to support your journey.

1. Possible Steps that Help with Anxiety

• Seek Professional Help: Contact a doctor or therapist to discuss your symptoms and get a proper diagnosis and treatment plan.
• Practice Mindfulness: Techniques such as sitting or moving meditation, deep breathing, and progressive muscle relaxation can help calm your mind and body.
• Stay Active: Regular physical activity can reduce anxiety symptoms by releasing endorphins and improving your overall well-being. Also, when you sweat you get rid of the stress hormone cortisol, helping you additionally with feeling calmer and more balanced.
• Establish a Routine: Create a daily schedule that includes regular breaks, balanced meals, and adequate sleep.
• Limit Stimulants: Reduce your intake of caffeine and alcohol, as these can exacerbate anxiety symptoms. Also watch out for sugar, too much of it can impact your mental well-being well.
• Stay Connected: Share your feelings with trusted friends or family members who feel safe for you and who can possibly provide emotional support.

2. How Coaching Can Support Your Journey

As mentioned before, it’s important to note that if you feel you have anxiety, you should first connect with a health care professional. Coaching can play a supportive role in your journey towards recovery, particularly for managing low levels of anxiety. Here’s how coaching sessions can help:

• Reduced Anxiety Symptoms: Coaching provides tools and strategies to manage anxiety in the moment, such as relaxation techniques, deep breathing exercises, and cognitive reframing. This will help you calm your nervous system. Coaches can also help with identifying specific triggers of your anxiety and develop tailored strategies to address them.
• Enhanced Confidence and Self-Esteem: Anxiety can chip away at your confidence. Coaching helps you identify your strengths and accomplishments, fostering a sense of self-belief and empowering you to face challenges with greater confidence.
• Improved Communication Skills: Anxiety can make communication difficult. Coaching helps you develop assertive communication skills, allowing you to express your needs and set boundaries effectively, reducing anxiety in social situations.
• Improved Emotional Regulation: Through coaching, you’ll gain skills to manage difficult emotions associated with anxiety, such as fear, anger, and frustration. This allows you to respond more effectively to stressful situations without getting overwhelmed.
• Emotional Support: Coaches provide a non-judgmental space to discuss your progress and challenges.

Anxiety can be challenging. With the right support and strategies however, you can find back to a more balanced life. Take the first step today by reaching out for professional help and incorporating one or more of the above mentioned practical actions into your routine. You’ll find that even small changes can lead to significant improvements in your mood and overall well-being.