If your nerves are frayed, take comfort in knowing that you are not alone. A 2018 survey from the American Psychiatric Association revealed that 39 percent of Americans felt more anxious than they did the previous year.
Top Triggers:
Safety topped the list of concerns, with 36 percent of Americans describing themselves as extremely anxious about "keeping myself or my family safe."
Financial fears were close behind. Paying bills and covering other expenses made 35 percent of survey respondents feel extremely anxious.
Health concerns placed third with 28 percent of Americans reporting extreme anxiety about their health.
The contentious political climate is also a significant source of anxiety for a majority of Americans, the survey found. One in five respondents said they were extremely anxious about "the impact of politics on my daily life.”
What is anxiety? In the simplest terms, anxiety is a human fear response built into our DNA. It is our body's primitive, automatic, inborn response that prepares the body to "fight" or "flee" from perceived attack, harm or threat to our survival.
The fight-or-flight response was useful when primitive man was struggling to survive as a species. Unfortunately, because the response can be triggered by both real and imaginary threats, it can be problematic in modern life. An unexplained rash or a reprimand from your boss can, and often will, activate the same physiological response as actual, mortal peril.
At it’s worst, anxiety can produce “panic attacks” which are defined as “a sudden feeling of acute and disabling anxiety” and often involve symptoms closely resembling those of a heart attack (sweating, heart palpitations, shortness of breath, hyperventilating, tingling in hands and feet, and chest pain). A large percentage of people in the grip of severe anxiety report to hospital emergency rooms believing they are having a cardiac event.
What can you do?
1. See your physician to rule out any medical issues that may be exacerbating your anxiety. A full physical with blood work, for example, could rule out a contributing thyroid problem.
2. Exercise. Even if working out is not your thing, find a form of exercise that you don’t hate and start doing it. You don’t have to train for a triathlon, just aim to get your heart rate up (with your doctor’s approval) for at least 15 minutes per day.
3. Educate yourself about nutrition. Learn how your food choices can affect your mental health. Your health insurance plan may cover a few sessions with a nutritionist who can help put you on the right path.
4. Find a therapist who you can talk to and who can teach you some coping skills and relaxation techniques. Sometimes it takes a bit of shopping, but seek a therapist with whom you feel a good connection.
5. Read or listen to a book or podcast. Gaining a better understanding of anxiety can help demystify the experience. Here some new titles that look promising:
Notes on a Nervous Planet by Matt Haig
How Not to Fall Apart by Maggy Van Eijk
Anxiety: The Missing Stage of Grief by Claire Bidwell Smith
Under Pressure by Lisa Damour, PhD
6. Download one of these highly rated Apps:
10% Happier
Stop, Think, Breathe
Calm
Most importantly, don’t suffer in silence because you feel ashamed or embarrassed. Tell a compassionate friend or family member that you’re struggling. Reach out to professionals who are specially trained to guide you. Start small, take your time, and be especially patient with yourself.
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