Managing anxiety on your own

Lifestyle changes like working out more, doing breathing exercises and meditating can help you keep your anxiety in check.

By Anna Sharratt

I’m a Type A worrier. About 15 years ago, I had a stressful job. During that time, I had sleepless nights, stomach upsets and an overwhelming sense of powerlessness. I went to see my family doctor and she offered me anti-anxiety medicine to treat my anxiety. But I wanted to take care of my symptoms drug-free.

To start, I put on a jacket and running shoes. Even though it was a cold March afternoon, I jogged around the neighbourhood for as long as I could. Every morning, I started doing deep breathing to relieve feelings of worry. And it worked! I soon was able to feel better and have a more positive approach to life. I still have periods of intense anxiety. But I’ve realized that exercise and breathing exercises can go a long way in preventing and reducing symptoms. So can giving myself an inner pep talk each day to resist the urge to think too much about things that worry me.

Know the symptoms of anxiety

Dr. Nadia Aleem, a psychiatrist with the Centre for Addiction and Mental Health (CAMH), shared some advice about anxiety and tips for managing it.

“Anxiety stems from feeling as though you can’t meet all the demands placed upon you,” Dr. Aleem says.

There’s no doubt that anxiety can be debilitating. It can affect your mind and your body:

• a pounding heart
• racing thoughts
• tense muscles
• gastrointestinal problems
• feeling on edge, angry or irritable
• sleep issues, such as insomnia or early waking
• over and under-eating
• repetitively worrying that something bad will happen
• panic attacks, meaning 5–10-minute episodes of intense anxiety. Symptoms include a pounding heart, dizziness, faintness or the fear that you are dying.

Some people with anxiety begin changing their behaviours to expose themselves to fewer triggering events. For example, they might avoid reading the news, seek constant reassurance or become more withdrawn and less social.

5 strategies to reduce your anxiety

If your symptoms are mild, you can try to manage them at home, Dr. Aleem says. However, she advises talking with a doctor before starting any treatment plan. The doctor can assess the severity of your condition.

Here are 5 ways to help control anxiety:

1. Meditation or mindfulness. There are many meditation apps or videos you could try. They can help guide you through a series of breathing exercises every day. “Mindfulness is super important as it distances you from crisis mode,” Dr. Aleem says.
2. Relaxation training. Tensing and then releasing muscles all over your body can help you relax. You can practice relaxation training with a recording or a relaxation therapist.
3. Exercise. Exercise is an effective way of keeping anxious thoughts at bay. It boosts feel-good hormones like serotonin, which can improve your mood and sense of self. Cycling, swimming, doing yoga or tai chi, or jogging are all great ways of managing anxiety. “Finding a time to exercise is really important,” Dr. Aleem says. She says the regularity of the exercise trumps intensity.
4. Skipping stimulants. Caffeinated beverages such as coffee, tea or energy drinks can make your anxiety worse, Dr. Aleem says. That’s because they increase your heart rate and ramp up your fight or flight response.
5. Getting better sleep. “Implement sleep hygiene,” Dr. Aleem says, who suggests turning off all electronic devices 90 minutes before going to bed. Screens can disrupt the body’s natural circadian rhythm, leading to a poorer quality of sleep. And a lack of sleep can make your anxiety worse.

If working out and meditating help you control your anxiety, make them part of your daily or weekly routine. You can also explore the wide range of digital apps and tools to help you manage your mental health.

When to see a mental health professional

If anxiety is interfering with daily activities and hurting your quality of life, it’s important to see a professional. Keep an eye out for signs that you may need to see a therapist. You can speak to your family doctor for a referral or find a mental health professional.

You and your therapist can determine the best form of treatment for your needs.

For example, you may want to consider:

• Cognitive Behavioural Therapy: Cognitive-behavioural therapy (CBT) is a short-term form of psychotherapy. It helps people handle problems that come up in day-to-day life by identifying how they feel when confronted with a problem. Dr. Aleem says that books on how to do CBT at home can also be very effective.
• Medicine: Some doctors will prescribe anti-anxiety medications for short-term or occasional use. These drugs can be habit-forming and you need to use them with care, Dr. Aleem says. Other medications used to treat anxiety are tranquillizers and anti-depressants. Depending on the severity of your symptoms, CAMH would recommend trying non-drug treatment prior to or alongside medications.

As you continue to work on managing your anxiety on your own, Dr. Aleem suggests taking steps to calm yourself regularly. “Get yourself in a problem-solving mode and break your problems into bite-sized pieces. Be in the moment and be present.”

Originally published on Lumino Health.