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  • Writer's pictureMoe | Scarlet Plus

Managing Anxiety: Recognizing Symptoms and Exploring Relief Methods

Updated: Feb 27


A certain amount of anxiety at one time or another through day-to-day life is normal it's something we all experience. However, when it comes to an anxiety disorder, it's like facing constant overwhelming feelings of fear and panic even for ordinary experiences. It only becomes a problem when these feelings start to interfere with daily living and functioning as one normally would.

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Common symptoms of anxiety disorders include:

  • Getting really nervous

  • Feeling like you can't handle things

  • Feeling like something really bad is about to happen

  • Heart beating faster

  • Breathing too fast

  • Starting to sweat

  • Shaking

  • Can't stop thinking about what makes you panic

When anxiety hits and starts to mess with your everyday life, it feels tough. Often, the worry feels much bigger than what's actually going on, making you want to stay away from certain places or situations.

If anxiety is messing up how you live and connect with people, it's probably a good idea to talk to your doctor. They'll check to make sure your body's all good before they suggest seeing someone for your mental health.

Yeah, talking to someone (therapy) and sometimes medication can really help people with anxiety. But also, making some changes to how you live and learning ways to deal with stress can make a big difference.


11 tips for coping with an anxiety disorder:

  • Stay physically active. Plan a schedule in which every day contains some kind of physical action. Exercise is one of the most powerful stress relievers and mood lifters, apart from being another cause to take care of your health. Just get into the exercise regime and then slowly increase activities daily.

  • Avoid alcohol and recreational drugs. It can make a bad case of anxiety even worse or set it off in some cases. If you find it difficult not to indulge, please consult your health care professional or join a support group.

  • Quit smoking, and reduce or eliminate your intake of caffeinated drinks. Nicotine and caffeine generally increase anxiety.

  • Use stress management and relaxation techniques. You could relax and relieve that anxiety with visualization exercises, meditation, and yoga.

  • Prioritize sleep. Do what you can to make sure that you are getting adequate opportunity for sleep and, if possible, sleep until you are rested. If you're not sleeping well, talk with your healthcare provider.

  • Eat a healthy diet. There might be an association or relationship of a healthy diet with a low risk of anxiety. This includes the consumption of whole-grains, vegetables, fruits, fish, but this requires extra researching.

  • Educate yourself about the disorder: discuss with your health care provider the exact cause of your condition and the best treatments for you. Engage your family and friends to give support.

  • Be consistent with your plan of treatment. Follow the medication regimen as provided. Don't miss therapy sessions and comply with any assignments given to you by the therapist. Following through can make a big difference, especially in consistent, proper intake of your medication. Know what triggers your problems. Determine those situations or actions that become stressors or move you up a notch on the level of anxiety scale. Rehearse the mechanisms you develop with your mental health provider so that you can learn how to handle anxious feelings when in these situations.

  • Keep a diary. Keeping a written record of your life can help you and your mental health provider to see what is bringing on stress and what seems to be helping in making things feel better.

  • Have fun by socializing. Don't leave worries that may separate you from dear people and your favorite activities behind.

Anxiety will not simply go away on its own and can become progressively worse if treatment is not sought. Therefore, it would make sense for a person who experiences anxiety to see their primary care provider or a mental health professional before it worsens. This will be much easier to treat early in its course.


How can I treat anxiety?

Anxiety can be treated in a variety of ways. One common treatment option is cognitive behavioral therapy (CBT), which helps provide people with tools to cope with anxiety when it occurs.

Then there's the medication route—stuff like antidepressants and sedatives. They mess around with your brain chemistry, helping to keep anxiety from going into overdrive.

But if you're leaning towards a more natural approach, there are plenty of lifestyle tweaks that can make a real difference.

Maybe switch up your workout routine, upgrade your sleep game, or give your diet a little makeover. Feeling a bit adventurous? Dive into things like aromatherapy or meditation. Whatever life throws your way, there's a human-friendly way to take the edge off anxiety.


6 Simple Ways to Calm Anxiety

Here are 6 easy strategies to help yourself when feeling anxious:

  1. Keep Moving Exercising isn't just for your body; it does wonders for your mind too. A study in 2021 showed that active people have about 60% less chance of getting anxious than those who are less active. Exercise helps distract you from worries, boosts happy brain chemicals like serotonin and endocannabinoids, and improves focus and willpower. Whether you prefer high-energy activities like running or something calmer like yoga, moving your body is great for easing anxiety.

  2. Say No to Alcohol While a drink might seem to help you relax at first, alcohol can actually make anxiety worse over time. Research has linked anxiety with alcohol use, showing that cutting back on drinking can help lessen anxiety. Alcohol messes with your brain's balance, leading to more anxiety, especially as you sober up.

  3. Quit Smoking Reaching for a cigarette when stressed might feel like a quick fix, but it can increase anxiety over time. Studies have found that smoking and anxiety are closely linked, and quitting smoking can significantly reduce anxiety levels. If you're thinking about quitting, try finding safe substitutes for cigarettes and create a supportive environment for a smoke-free life.

  4. Cut Down on Caffeine If you're dealing with chronic anxiety, caffeine might be making things worse. It can cause nervousness and exacerbate anxiety disorders. Reducing or eliminating caffeine can improve anxiety symptoms for many people. If you decide to cut back, try to do it gradually to avoid withdrawal symptoms and replace caffeinated drinks with water to stay hydrated.

  5. Sleep Well Good sleep is crucial for mental health. Despite many adults not getting enough sleep, aiming for 7 or more hours a night is important. Improve your sleep by sticking to a regular bedtime, avoiding screens in bed, and keeping your room dark and cool. Writing down worries before bed can also help clear your mind for a good night's rest.

  6. Meditate and Practice Mindfulness Meditation and mindfulness bring your focus to the present, helping you deal with thoughts and feelings without judgment. This can reduce stress and anxiety and is a key part of cognitive-behavioral therapy (CBT) techniques.


How to meditate

There are 9 popular types of meditation:

  • mindfulness meditation

  • spiritual meditation

  • focused meditation

  • movement meditation

  • mantra meditation

  • transcendental meditation

  • progressive relaxation

  • loving-kindness meditation

  • visualization meditation

  • Mindfulness meditation is generally the most popular form. To mindfully meditate, you can close your eyes, breathe deeply, and pay attention to your thoughts as they pass through your mind.

You don’t judge or become involved with them. Instead, you simply observe them and take note of any patterns.


Contact MindBodyPinnacle Health

You're not alone in this journey, and seeking help is a brave and crucial step towards a better, healthier future



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