Taking Control

Take a deep breath in, and let it out slowly. Can you feel the tension in your body, the racing thoughts in your mind? Anxiety is a universal human experience, but it’s become an increasingly pressing issue in the wake of the COVID-19 pandemic. From the uncertainty of lockdowns to the stress of remote work and virtual schooling, it’s no wonder that anxiety has taken hold of so many of us, especially the younger generation. But it’s not just a problem for the youth – anxiety can affect people of all ages and backgrounds, and it’s time we go beyond the surface conversations about it. So, let’s take a closer look at anxiety, its definition, symptoms, what causes it, and what you can do to manage it. Are you ready to face your fears and take control of your mental health? Let’s dive into the data.

Frightening Statistics

The statistics related to anxiety are pretty alarming, and the number of people struggling with this condition is on the rise. According to recent statistics from the CDC, the percentage of adults experiencing symptoms of anxiety or a depressive disorder has increased significantly during the past year. For instance, between August 19, 2020, and February 1, 2021, the percentage of adults who reported experiencing symptoms of anxiety or depression within the past seven days increased from 36.4% to 41.5%. Although COVID-19 pandemic is likely to have contributed to the increase in anxiety levels; it’s important to acknowledge that the aftermath of the pandemic, including job losses, financial strain, and social isolation, has caused considerable stress and uncertainty for many people. These factors can intensify the symptoms of anxiety and create additional challenges for those struggling to manage their mental health. Read more

In another CDC study, 30% of teen girls said that they have seriously considered suicide, a figure that is up by almost 60% over the past decade.

It’s true that the pandemic has caused tremendous devastation, and while we acknowledge that, we can’t ignore the fact that anxiety remains a prevalent issue among Americans. According to data, an estimated 31.1% of U.S. adults experience anxiety disorders at some point in their lives, regardless of the pandemic’s impact.

What is Anxiety

At some point in your life, you may experience anxiety, which is a common feeling felt by many. It’s that gnawing sensation of worry and unease that creeps up on you, making your heart race and your palms sweat. It’s the voice in your head that tells you something bad is going to happen, even though you may not know what that something is.

Anxiety comes in many different forms, and it can affect people in different ways. Some people may experience a general sense of anxiety that seems to be present all the time, while others may only feel anxious in certain situations or when faced with particular triggers.

One of the most common forms of anxiety is generalized anxiety disorder (GAD). Those with GAD experience persistent and excessive worry about a broad range of topics, including their health, finances, relationships, future, safety, and global affairs. These worries can be challenging to manage and can significantly disrupt daily life.

Another type of anxiety is social anxiety disorder. This is a condition in which people experience intense fear or anxiety in social situations, such as public speaking or meeting new people. People with social anxiety may avoid these situations altogether, which can lead to social isolation and other problems.

Other types of anxiety include panic disorder, which involves sudden and intense panic attacks; obsessive-compulsive disorder (OCD), which involves intrusive and repetitive thoughts and behaviors; and post-traumatic stress disorder (PTSD), which can occur after experiencing or witnessing a traumatic event.

Symptoms of Anxiety

Anxiety is like an uninvited guest who barges in unannounced, triggering a domino effect of unsettling symptoms. It starts with a rapid heart rate that feels like your chest is doing the cha-cha, and before you know it, dizziness and lightheadedness join the party. Anxiety certainly knows how to make its presence felt! Symptoms of anxiety can range from mild to severe, with the most chronic cases being highly comorbid with depression. (comorbidity means that people with anxiety may also experience other health conditions).

Symptoms of anxiety can vary from person to person, so let’s dig into some common ones:

Excessive worry or fear

That feeling of being trapped in your own mind, where anxious thoughts relentlessly flood in, leaving you feeling overwhelmed and powerless. That’s the insidious nature of anxiety. A relentless bombardment of intrusive negativity consumes your every waking moment. Worrying about getting sick or injured, losing your job, or being rejected by someone you care about can be a breeding ground for anxiety and a real struggle that many people face on a daily basis.

Restlessness or feeling keyed up or on edge

Another all-too-common symptom of anxiety is restlessness. You may find yourself pacing back and forth, unable to sit still or relax. It’s almost as if your body is trying to release some of the pent-up energy that comes with anxiety. And the incessant fidgeting? Be it with an object, tapping fingers, playing with a pen, or the habitual twisting of your hair, you’re frankly unable to keep still.

Anxiety can also impact your ability to concentrate and stay focused on a task. It’s like trying to juggle too many things at once, and your mind just can’t keep up. You might find yourself zoning out or forgetting what you were doing, making it challenging to complete everyday tasks. It’s a frustrating experience, as you know you’re capable of doing it, but your brain just won’t cooperate.

Sweating

It’s not uncommon to feel your palms getting clammy or your forehead starting to glisten when you’re in a stressful situation or dealing with a panic attack.

Sweating is your body’s natural response to regulate temperature, cool you down, and eliminate waste products. Think of your body as a superhero, fighting off the villains of anxiety and stress.

During moments of anxiety, the sympathetic nervous system gets activated, leading to increased blood flow and sweating. This sweating can be quite embarrassing and uncomfortable, but it’s important to remember that it’s a completely normal response to stress. In fact, sweating can actually help you feel better by releasing endorphins that can improve your mood and reduce anxiety.

Muscle tension, stiffness trembling, or shaking

Feeling anxious can impact your body in unexpected ways. You might notice your muscles tensing up, making it feel like you’re carrying the weight of the world on your shoulders. Or you may find your hands shaking uncontrollably as if you’re constantly trying to hold onto something that keeps slipping away.

These physical symptoms can be more than just a minor inconvenience; they can cause real pain and discomfort. Headaches and back pain can be especially common, leaving you feeling drained and demotivated.

And when these anxiety-inducing situations show up in situations such as speaking in public or meeting new people, symptoms can become even more pronounced. Although your body is just reacting to the stress of the moment, it can feel like it’s working against you instead. Muscles become tense and ready for action, as the body prepares for either fight or flight. The shaking or trembling response to anxiety releases tension which may have been adaptive for our ancestors who needed to be prepared to respond to physical threats in the environment. So in actuality, nothing is working against you. Your body’s superhero response is designed to aid in your recovery or protect you from threats, real or perceived.

Rapid heart rate or palpitations

Many people who experience anxiety may also have the sensation of their heart racing or skipping beats, commonly referred to as palpitations. This can be a very unsettling feeling, making you feel like your heart is out of control and leading to even more anxiety.

As frightening as it may feel, palpitations are very common. It’s estimated that 16% of people saw their primary care provider because they had palpitations, and many of these occurrences can be attributed to anxiety.

Anxiety can cause palpitations due to the body’s natural stress response. When you feel anxious or stressed, your body releases a surge of adrenaline and other stress hormones. These hormones can cause your heart to beat faster and harder, in preparation for a perceived threat or danger.

While palpitations caused by anxiety are typically harmless, they can be very uncomfortable and distressing.

Shortness of breath

Shortness of breath is another common and unpleasant symptom of anxiety and or panic attacks. It often feels like you’re gasping for air, struggling to fill your lungs with the oxygen you desperately need. There is a perfectly normal explanation for why your body responds in this way. When you’re anxious, your body goes into a state of heightened arousal, preparing you for potential danger. Your breathing rate increases, and this rapid breathing, is the body trying to provide more oxygen to your muscles and brain, boosting alertness and readiness.

This evolutionary response can be traced back to our ancestors, who needed to be alert and ready to fight or flee from predators at a moment’s notice. While this response may have been helpful for our ancestors, it can be less helpful in modern-day situations, such as a presentation at work or a crowded room.

Nausea or stomach discomfort

It’s not uncommon to experience nausea or stomach discomfort when feeling anxious. This unpleasant sensation in your gut can make it difficult to focus on anything else, and often leads to a sense of dread or panic.

If you’ve ever felt butterflies in your stomach before a big presentation or a nerve-wracking event, then you can easily relate to such a feeling. But for some people, this feeling can be more severe and can occur even in everyday situations.

The root cause of this connection between anxiety and stomach discomfort is once again the body’s stress response releasing hormones like adrenaline and cortisol to enhance alertness, boost energy, and mobilize glucose for energy use. These hormones can cause a range of physical symptoms that we’ve looked at earlier, and yes it includes nausea.

Irritability, Impatience, or mood swings

Irritability can be a tough and unpleasant experience, especially when it becomes a consistent part of daily life. It’s like having a ticking time bomb inside you that can explode at any moment, leaving you feeling guilty, ashamed, and alone. You may find yourself snapping at loved ones, co-workers, or even strangers for the smallest of reasons, feeling a sense of frustration that you can’t quite put your finger on. The metaphorical rollercoaster ride of emotions that you can’t control, and the constant ups and downs can make it incredibly challenging to interact with others. Your loved ones might wonder what they did wrong, leading to a greater sense of isolation and feelings of being misunderstood.

The truth is that irritability is a common symptom of anxiety, and it can make even easy tasks feel like you’re carrying a ton of weight. When you’re irritable, you might feel like the world is against you, and everyone is out to get you. It’s not a pleasant feeling and can zap your energy leaving you feeling depleted.

Insomnia or difficulty sleeping

We’ve all been there – lying in bed, tossing and turning, trying to will ourselves to sleep. But for those with anxiety, this experience can be all too common and disruptive to your daily life. The constant worry and racing thoughts can make it difficult to relax and let go, leading to a vicious cycle of exhaustion and frustration. The resulting fatigue can make mundane tasks feel like climbing Mount Everest, leaving you feeling drained and irritable. And let’s not forget the impact on concentration – when you’re running on fumes, it’s hard to focus on anything other than just getting through the day.

Avoidance of situations that trigger anxiety

One of the most common symptoms of anxiety is the avoidance of situations that trigger anxious thoughts and feelings. This can be incredibly challenging if you are struggling with anxiety, as it can limit your ability to engage in everyday activities that are necessary for your well-being.

Imagine feeling so overwhelmed with fear and worry that you avoid going to social gatherings or work events, simply because you’re afraid of feeling anxious or uncomfortable. You may even avoid leaving your house altogether because the outside world feels like a minefield of potential triggers. This kind of avoidance can lead to isolation, loneliness, and a sense of helplessness, which only exacerbates feelings of anxiety.

The cycle of avoidance can be incredibly difficult to break, as the fear of experiencing anxiety can become a self-fulfilling prophecy.

Panic Attacks

A classic hallmark of anxiety and notably one with the most distressing symptoms is the dreaded panic attack. There you are, going about your day when suddenly, your heart starts racing, your palms get sweaty, and your breath becomes shallow. You feel like you’re suffocating and the walls are closing in on you. You’re convinced you’re having a heart attack or that you’re going to die. You try to calm yourself down, but the feeling of impending doom only intensifies. Panic attacks can happen anywhere, anytime – in the middle of a crowded street, while you’re at work, or even while you’re sleeping. They can be triggered by specific situations or happen unexpectedly, leaving you feeling helpless and vulnerable. If you’ve ever experienced a panic attack, you know just how terrifying it can be.

The Power is in Your Hands

Anxiety can be debilitating and overwhelming and can make even the simplest tasks feel impossible. It’s like being trapped in a never-ending cycle of worry, doubt, and fear. However, by recognizing the symptoms of anxiety, you are taking the first step towards regaining control over your life. It’s akin to shining a light into the darkness that anxiety creates, exposing it for what it really is – a temporary state of mind.

With knowledge comes power, and the more you learn about anxiety, the better equipped you are to manage it. Understanding what triggers anxiety, recognizing the physical and emotional symptoms, and learning coping mechanisms can give you a sense of control over your own life. When you feel in control, you can face even the most challenging situations with confidence and clarity, increasing the likelihood of a favorable outcome.

Socrates, the Ancient Greek philosopher, spoke words that have echoed throughout the centuries. His declaration that the unexamined life is not worth living resonates deeply with many of us. We may understand it as a philosophical concept, but its implications go much deeper. As human beings, we are naturally drawn to understanding the world around us and seeking meaning in our experiences.

But for Socrates, the ultimate commandment of philosophy was “know yourself.” This is more than just a call to introspection. It is an invitation to truly understand who you are at the core level and to connect with your body and mind and your innermost thoughts and feelings. This is the key to living free of anxiety and a fulfilling life.

To truly know yourself, listen to your body at a deep level. This means taking care of it with the right nutrition, exercise, and rest. It also means paying attention to the signals it sends and being attuned to its needs. When you are in touch with your body, you are better equipped to take care of it and to live a healthy, vibrant life.

But knowing yourself also means being proactive about your mental and emotional health. Seeking knowledge and working to cultivate positive mental and emotional habits. Being mindful of your thoughts and feelings and taking steps to deepen self-awareness and create a different relationship with stress, anxiety, and other negative emotions.

Ultimately, the call to “know yourself” is a deep dive into self-discovery that takes you on an exuberant journey of self-knowledge. It speaks to a natural desire to understand yourself and your place in the world. A gentle reminder that your body, mind, and spirit are deeply interconnected and that you have the power to cultivate a healthy, fulfilling anxiety-free life by nurturing all three!

In these tumultuous times, it can be easy to feel overwhelmed and helpless. The very foundation of our world it seems, is being shaken to its core. But amidst all the chaos, there is one thing that we can control: our own well-being. Now, more than ever, we have a duty of care to ourselves. We owe it to ourselves to learn life-building skills and cultivate resilience so that we can tackle the uncertainties and threats that come our way with grace and strength. By investing in our own growth and development, we not only protect ourselves but also enable ourselves to thrive in the face of adversity.

In part 2 of this short series on how to master anxiety (coming soon!!), I’ll go deeper into its causes and share tips on how to manage and master this crippling condition.

Work With Me!

If you are struggling with anxiety, please know that you don’t have to face it alone. As a Life Coach, I can offer you a safe and supportive space to talk about your experiences, and I can teach you tools and techniques that can help you manage your anxiety.

Together, we’ll work towards your goals and develop a personalized plan that meets your unique needs. I believe that everyone deserves to live a life free from the constraints of anxiety, and I’m committed to helping you achieve just that. With support and guidance, I’ll help you take steady steps towards a happier, more peaceful life, I invite you to work with me as your Life Coach. Let’s embark on this journey together, and I promise you won’t regret it! 😊

Get started by scheduling a FREE Life strategy one-on-one session.

Thank you so much for taking the time to read my blog. I truly hope that you found it informative. If you have any questions, comments, or feedback, please don’t hesitate to reach out to me. I would love to hear from you and continue the conversation.

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With grace and gratitude

Michelle

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