Written by: Hamin Park
Artwork by: Matthew Um
Dealing with Anxiety
You may have dealt with the discomfort of nervousness before taking an important exam or presenting in front of a large audience. You can feel your heart pounding, hands shaking, and having to swipe off sweat from your forehead. It’s completely normal to have some anxiety. We often find ourselves in difficult situations, and anxiety is our natural response to external impact. Anxiety can even be beneficial. For example, it helps us notice danger and focuses our attention, for us to stay safe.
Anxiety can cause shortness of breath and tense muscles. There are certain strategies to reduce these physical signs and relax your body during an anxiety attack.
-Slow breathing: Anxiety can cause fast and shallow breathing. Do not panic when this happens. Instead, gradually slow down your breathing. Count to three as you take deep breaths and count to three as you breathe out slowly.
-Progressive muscle relaxation: Find a quiet location. Close your eyes and slowly tense and then relax each of your muscle groups from your toes to your head. Hold the tension for three seconds and then release quickly. This can help reduce the feelings of muscle tension that often comes with anxiety.
-Stay in the present moment: Anxiety can make your thoughts live in a terrible future that hasn’t happened yet. Try to bring yourself back to where you are. Practicing meditation can help.
-Listen to music: The genres most likely to support relaxation are classical, soft pop, and certain types of world music. These are found to largely contain the musical elements necessary to help a person relax.
What are anxiety disorders?
When the symptoms of anxiety go beyond regular nervousness and interfere with daily life, you might be struggling with an anxiety disorder. An anxiety disorder is a type of mental health condition that can be triggered by a traumatic event or a series of stressful situations. An anxiety disorder is different from “normal” anxiety. “Abnormal” anxiety is defined by excessive and persistent worries that don't go away, even when there's nothing to be stressed or nervous about. Anxiety disorders can cause physical difficulties such as chest pain and rapid heart rate. Psychological issues such as panic and extreme nervousness often lead to avoidance behavior, making it difficult for patients to carry on with daily life.
Medical treatments can help
Medication can be an effective solution for anxiety disorders. Anti-anxiety drugs reduce symptoms of anxiety by increasing the action of a brain chemical that nerve cells use to communicate with each other and it reduces brain activity. It is believed that excessive activity in the brain may lead to anxiety or other psychiatric disorders.
Get to know your anxiety. Learn how your body responds in certain situations. There still exists a social stigma around medication for mental illnesses. However, just like taking aspirin to reduce a fever, there is nothing to be ashamed of in utilizing medication to take care of your mental wellness.
Works Cited
“Beyond Blue.” Beyond Blue, www.beyondblue.org.au/the-facts/anxiety/treatments-for-anxiety/anxiety-management-strategies.
Herndon, Jaime. “Anxiety vs. Anxious: What's the Difference?” Healthline, Healthline Media, 9 Aug. 2021, www.healthline.com/health/anxiety/anxiety-vs-anxious.
Davis, Charles. “Anxiety Drugs (Anxiolytics): Types and Side Effects.” RxList, RxList, 13 Apr. 2021, www.rxlist.com/anti-anxiety_drugs_anxiolytics/drugs-condition.htm.
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