Most of us have felt anxious at one point or another in our lives. It is normal to feel this way when we push ourselves out of our comfort zone or are met with a challenge. However, people who struggle with anxiety may have these feelings more intensely & frequently.
Anxiety is a persistent state of worry that can impact mental health, physical health, and functioning in daily life. Recovering from anxiety does not happen overnight, but is a journey that starts with acknowledging your anxiety.
Understanding what anxiety is, how to recognize it, and what the recovery stages look like can make it easier to start the healing journey and find treatment.
Understanding The Basics of Anxiety
Anxiety is a stress response to anything the brain perceives as danger. This puts the body into fight or flight mode and increases stress hormones adrenaline and cortisol. People with anxiety tend to detect danger more often, even if it is not present. They also have elevated levels of cortisol and adrenaline, making it harder for their bodies to exit survival mode.
These elevated levels of chronic stress can increase underlying mental health problems and cause problems to one’s physical health. Research shows that too much cortisol can increase the risk of heart disease, liver disease, and type 2 diabetes.
Causes of Anxiety
Anxiety can be caused by many different factors. Sometimes it is situational, influenced by a highly stressful or traumatic event. Genetics, hormones, environmental influences, and social factors can also make a person more vulnerable to anxiety. Some common causes include:
- Experiencing trauma
- Physical, sexual, or emotional abuse
- Chronic health issues
- Growing up in a violent community
- Living in an unstable home
- Medical injury or accident
- Conflicts in relationships
- Financial stress
- Problems in school or the workplace
- Gender (women are 2x likely to suffer from anxiety than men)
Signs of Anxiety
Anxiety can manifest psychologically, emotionally, and physically, causing symptoms that can disrupt participation in daily life. Common signs of anxiety may include:
- Stomach problems (nausea, vomiting, constipation or diarrhea)
- Heartburn
- General tension
- Increased heart rate
- Shortness of breath
- Racing thoughts
- Problems concentrating
- Fatigue
- Sweating or clammy hands
- Shaking or trembling
- Irritability or aggression
- Restlessness
- Difficulty falling or staying asleep
- Changes in appetite
- Headaches
Anxiety Recovery Stages
The recovery journey from anxiety is not something that happens instantly. It is a process that unfolds in stages. These can vary in duration or intensity for each individual. As with any journey, healing is not linear. Patients may find challenges or new setbacks, but it is important to remember that this is normal and each challenge can spark growth.
Stage 1: Recognizing and Acknowledging Anxiety
This stage is the beginning of the healing journey. It is when someone realizes that their anxiety is more than just typical stress or nerves. If anxiety is disrupting your daily life or functioning, it may be time to recognize that this is a problem. This is essential to be able to reach out for support & treatment.
Step 2: Reaching Out For Help
This stage is one of the most difficult as it encourages the person to be vulnerable and talk with someone about what they are experiencing. This step can involve getting in contact with a mental health professional such as a psychologist or psychiatrist. It can also include seeking support from trusted friends or family members. This stage can help patients explore their anxiety such as what is causing it, triggers, and treatment options. It may or may not include a formal diagnosis.
Step 3: Receiving Treatment
After reaching out for help, patients will explore their options and begin treatment. Treatment options may include therapies such as CBT, anti-anxiety medication, or lifestyle changes such as increased exercise and a more nutritious diet. Patients may also find supplemental activities that can help them naturally reduce stress and feelings of anxiety such as yoga, dance, art, or meditation. Some patients find a combination of these treatments provides the most effective results.
Step 4: Managing Symptoms: Progress & Setbacks
As patients grow in their journey and apply the coping skills they learn during treatment, they will most likely see an improvement of their symptoms. It’s important to understand that this stage may also include setbacks. New challenges, life transitions, and a change in environment can also increase anxiety levels. It’s important to view these as a normal part of the recovery process, and not as failures.
Step 5: Growth and Maintenance
The last stage involves ongoing care of mental health and personal growth. Even after progress has been made, it is important to use healthy coping strategies to maintain this. By this stage, patients usually understand the triggers of their anxiety and how to manage them. This can help them learn and adapt as needed, helping them to become more resilient.
Tips to Cope With Anxiety
There are several ways to cope with anxiety. These can help reduce stress and boost wellness. Some recommendations for coping skills include:
- Listen to Music
- Play with your pet
- Go on a walk outside
- Watch your favorite series or read a book
- Talk with a trusted friend or family member
- Take a cold shower
- Use a stress ball or fidget
- Get creative through art, music or dance
- Practice mindfulness (yoga, journaling, meditation)
- Reduce caffeine
- Get enough sleep every night
When To Seek Help
It’s important to seek help from a mental health professional if you experience symptoms of anxiety. Maple Mountain Mental Health & Wellness Center has a compassionate team of holistic therapists who can provide comprehensive support to help reduce stress and support patients with anxiety disorders.
We understand the complex nature of anxiety and offer treatments such as CBT, medication management, and animal-assisted therapies to help ease stress & anxiety. Reach out to our admissions team today for more information.
