Techniques to Deal with Anxiety

Anxiety Management Techniques

Anxiety attacks can be debilitating, putting a halt to your day until it passes. Every patient experiences anxiety differently, with different causes, symptoms, and treatments. It’s important to diagnose anxiety as early as possible to avoid future agony. Identifying triggers and planning effective treatments helps to keep it under control so you can get on with living your life. Here are some of the causes and symptoms of anxiety attacks, as well as treatments in Honolulu, Hawaii, that may be effective and techniques that can help you reclaim control.

Diagnosing and Treating Anxiety

Generalized anxiety is not restricted to any one age group and can appear in both children and adults. It is usually caused by a combination of biological and environmental influences. Typical causes and triggers of anxiety include:

Brain chemistry: Some people have imbalances in their brain chemistry, which can result in other disorders like depression.
Genetics: Some research suggests that anxiety disorders may run in families. This could be due to genetic factors, the environment inside the home, or both.
Personality: People whose personality is naturally timid, nervous, negative, or cautious could be more susceptible to developing anxiety disorders.
Development: How a person develops throughout their life could impact their vulnerability to anxiety.
Experiences: Traumatic experiences, especially during childhood, often lead to anxiety, depression, and other conditions. Significant life changes may also have an impact.
Medical history: Certain conditions within a person’s medical history may increase their risk of developing an anxiety disorder.

These triggers can manifest in different ways. Some common symptoms of anxiety include:

Excessive worrying about events which do not have an impact equal to the worry
Excessively planning solutions for numerous worst-case scenarios
Seeing situations as threatening when they may not be
Struggling with uncertainty
Indecisiveness due to fear about making the wrong decision
Not being able to let go or move on from worries
Feeling restless or on edge
Trouble concentrating
Fatigue and/or insomnia
Muscle tension and muscle aches
Trembling
Excessive nervousness
Excessive sweating
Nausea
Diarrhea
Irritable bowel syndrome (IBS)
Irritability

Best Anxiety Management Techniques

There are things you can do at home to prevent and control anxiety. Here are some great tips for anxiety management:

Keep a journal. The act of writing about events in your daily life can help you to gain perspective and stay calm about their outcomes. It will also be helpful when meeting with a therapist because it will enable you to point at certain things that may be causing anxiety.
Prioritize issues in your life. Anxiety can strike when events seem more traumatic than they need to be. This causes you to spend too much time and energy worrying about them. You can avoid this by practicing careful time management.
Stay active. Keeping up with a routine of exercise and physical activity can help reduce stress, manage anxiety, and keep your mood positive.
Get enough rest. Anxiety can often cause fatigue, and not sleeping well can make it worse. Make an effort to get enough sleep to reduce stress. If you find yourself struggling with insomnia, speak to your doctor about treatment so you can sleep better.
Relax. Use relaxation techniques, such as meditation or yoga, to keep your stress level low and make it easier to manage your anxiety.
Take a break. When you feel anxiety or worry setting in, take conscious steps to cut it off – take a walk, dive into a hobby, tackle a manual chore. This will break the cycle and keep you from dwelling.

Anxiety Therapy/Teletherapy

Treatments for anxiety vary by patient since not every treatment will be effective for every person. Generally, cognitive behavioral therapy is regarded as one of the most effective treatments for anxiety disorders. It is a short-term treatment which focuses on teaching specific skills so the patient can manage their anxiety and return to everyday activities.

Teletherapy is also an effective form of therapy for anxiety disorders. This involves communication via video, phone, or email for the treatment of anxiety. Patients who are very busy with families and work may find this option helpful. It is also ideal for those who suffer from extreme anxiety that keeps them from leaving their home.

Don’t Suffer from Anxiety Alone

Anxiety can intrude into your daily life, keeping you from socializing and participating in certain situations that cause stress. There are techniques you can use to manage your anxiety, but they should be used in conjunction with therapy from a professional. This will give you the support and insight you need to be successful in your quest for a healthier and less stressful life. Dr. William Conti at East-West Therapy Hawaii in Honolulu, Hawaii, can help you identify your triggers and establish a plan of treatment. He offers traditional therapy, teletherapy, and counseling for anxiety. He also can help with other issues, such as depression, grief, addiction, eating disorders, sexual identity, and others. Contact East-West Therapy Hawaii today to make an appointment for treatment of your anxiety in Honolulu, Hawaii.