Mind Matters: Anxiety and Tips to Overcome It
Just Anxiousness or Anxiety Disorder?
Anxiety or being anxious is a situational and temporary feeling of unease or restlessness that is a normal response in times of stress. Sometimes, it helps us respond better to stress and rise up to a challenge. However, individuals with an anxiety disorder frequently and excessively feel unmanageable fear, terror, and panic on a daily basis that affects their quality of life.1
How to differentiate between the two?
The following questions are used in assessing and differentiating anxiety due to generalized anxiety disorder (GAD) from anxiety from other causes.2
- Does the anxiety concern everyday circumstances (eg, job responsibility, health, finances, misfortunes, or other minor tasks such as house chores)?
- Is it associated with restlessness, concentration problems, irritability, tension, or fatigue difficult to control?
- Have the symptoms been present for more than six months?
- Are the symptoms present more days than not?
- Any impairment in social, occupational, or other areas of functioning as a result of the anxiety?
Common Symptoms of Anxiety1
Sleeping difficulty
Coping with anxiety
Now you’ve identified the signs, what can be done? For starters, you should identify if what you experience is anxiousness or an anxiety disorder. If it’s the latter, getting help should be your next order of business. Bear in mind that anxiety can worsen over time if disregarded, so do reach out for medical help early.
Along with treatment, making lifestyle changes and learning coping strategies can help keep anxiety symptoms at bay.3
- Have some ‘Me Time’
Yoga, music, meditation and other relaxation techniques can help wind down and flush out negative thoughts. - Adopt a healthy and balanced diet4
Fruits, vegetables, legumes, nuts, seeds, and whole grains have been shown to reduce anxiety - Limit alcohol and caffeine. Quit smoking
While they may seem like destressing quick fixes, consuming too much alcohol and caffeine as well as smoking may worsen anxiety. - Get enough sleep5
The brain needs sleep to re-energise and function optimally. A healthy sleeping habit involves a consistent sleeping schedule with at least 7 hours of sleep. - Be physically active6
Exercising most days of the week is a powerful mood-lifter. It has shown to reduce muscle tension linked to anxiety, promote anti-anxiety neurochemicals and helps control emotions - Journalling
Learn what triggers your anxiety and identify patterns in your anxiety. Use the notes in discussion with your mental health provider.
The tips above are helpful but are only supplementary to treatment that is essential to manage and minimize the impact of anxiety in your life. If unsure of what to do next, reach out to any CARiNG pharmacist for guidance. Other resources include:
- Emotional distress – Befrienders at 03-7956 8145 (24-hour service)
- Psychological support and counseling services – Talian Kasih at 15999 or WhatsApp to 019-2615999
References:
- Feeling anxious? NHS.uk. (Web accessed November 2022). Web link: https://www.nhs.uk/every-mind-matters/mental-health-issues/anxiety/#what-is-anxiety
- Generalized anxiety disorder in adults: Epidemiology, pathogenesis, clinical manifestations, course, assessment, and diagnosis. D Baldwin, UpToDate. (Web accessed November 2022). Web link: https://www.uptodate.com/contents/generalized-anxiety-disorder-in-adults-epidemiology-pathogenesis-clinical-manifestations-course-assessment-and-diagnosis?search=gad&source=search_result&selectedTitle=2~61&usage_type=default&display_rank=2#H2767490310
- Tips and Strategies to Manage Anxiety and Stress. Anxiety & Depression Association of America. (Web accessed November 2022). Web link: https://adaa.org/tips
- Nutritional strategies to ease anxiety. U Naidoo. (Web accessed November 2022). Web link: https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441
- How many hours of sleep are enough for good health? EJ Olson. (Web accessed November 2022). Web link: https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898
- Can exercise help treat anxiety? JJ Ratey. (Web accessed November 2022). Web link: https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096
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