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Ways To Cope With An Anxiety Disorder

Recently, there has been a growing effort to raise awareness about the importance of mental health, primarily due to the prevalence of mental illness. Mental health includes psychological, emotional, and even social well-being. It’s been found to contribute to overall wellness, including physical health. Poor mental health can manifest itself in physical symptoms.

An anxiety disorder is one form of mental illness. Trauma, work-related stress, and other mental health disorders may raise one’s risk of developing an anxiety disorder. It’s worth noting that anxiety is a normal response to stress and serious threats to one’s life. However, once it negatively impacts an individual’s overall health and quality of life, they may suffer from an anxiety disorder.

Anxiety Disorder symptoms

So, to find out if you have an anxiety disorder, consider checking whether you have any of the following symptoms:

  • Easily fatigued
  • Constant feelings of worry and restlessness
  • Mind fog
  • Muscle pain that isn’t caused by an underlying health issue
  • Poor sleeping habits
  • Irritability

Because of the adverse effects of anxiety disorder, coping methods must be incorporated to improve your quality of life. One of them is receiving treatment like Alvarado Parkway therapy for anxiety and other similar treatments from reputable institutions in your region.

In addition, if you or your loved one is suffering from an anxiety disorder, you may also want to consider the following coping strategies:

1. Be Physically Active

The first method you can use to cope with an anxiety disorder is to incorporate regular exercise into your routine. Note that this doesn’t have to include daily heavy workouts. You may work out 2-3 days a week and only do light exercises.

Some examples of workouts you may do are walking, jogging, and yoga; however, if you prefer to do other physical activities, such as swimming, that could work too.

Regular exercise and physical activity can boost mental and physical health. It’s also known as an effective stress management method. Moreover, it may reduce the symptoms of anxiety disorders and their effects.

2. Consider Cognitive Behavioral Therapy (CBT)

The next method for dealing with anxiety is to get help through cognitive behavioral therapy. Cognitive behavioral therapy involves speaking with a trained and licensed mental health professional who will teach you healthy coping mechanisms that’s scientifically proven. Besides this, a therapist may also prescribe you medications to help alleviate the effects of anxiety.

This kind of therapy has been proven to be very effective in treating a variety of mental illnesses, including anxiety disorders. Furthermore, when anxiety is triggered, CBT can help you recognize and manage behavioral issues that are caused by it.

3. Journal And Reflect Regularly

Another way you can cope with an anxiety disorder is to begin journaling regularly because it enables you to reflect. The experience of suffering from an anxiety disorder can vary from person to person. As such, your triggers and your coping mechanisms may differ from those of others.

By journaling and reflecting regularly, you get to list the things that have triggered you throughout the day. You may also reflect on what coping mechanisms worked and what didn’t.

Besides these, journaling may help you feel a sense of calm and organize your thoughts, which is especially essential when you’re faced with emotional and overwhelming situations.

4. Sleep And Eat Well

Another thing to incorporate into your routine to better cope with an anxiety disorder is to get enough sleep and maintain a healthy diet. The food you consume daily and the quality and length of sleep you get can impact your brain chemistry and mood. They will also aid in fighting the negative effects an anxiety disorder has on your body.

Consider getting 7-9 hours of sleep and make healthier choices regarding your diet. You need to ensure that your food choices include those that are full of the nutrients your body needs. Some food choices are especially beneficial for anxiety, such as those rich in zinc, magnesium, and B vitamins. You’ll find these in fish, whole grains, leafy greens, and more.

5. Breathe And Meditate

Deep breathing and meditation are well-known relaxation methods that are especially useful for those suffering from anxiety disorders. It can also help reduce the amount of stress hormones released in your brain.

Furthermore, focusing on your breathing when you breathe deeply will help turn your attention away from your triggers and anxieties.

Similar results are achieved by meditation as it’s the practice of directing your focus to the present moment. It also reduces stress reactions and enhances sensory perception.

Unlike deep breathing, which you may do whenever you feel triggered, meditation is best done as a daily practice.

6. Find A Support System

Finding a support system is another method of managing an anxiety disorder. This may include confiding in your family and friends about your condition, joining a support group, or speaking to a counselor.

Socializing alone already improves your mood and helps you feel relaxed. However, by having a support system, you can surround yourself with people who can make you feel at ease and secure. If you intend to join a support group, you can learn from their experiences and coping mechanisms.

7. Avoid Substances That Can Worsen Your Condition

Lastly, consider avoiding or cutting down on substances that can worsen your anxiety disorder. Some of these include nicotine, drugs, and caffeine. While they may offer some benefits, like increased alertness, they can worsen your anxiety.


When a factor in your life significantly increases your risk of suffering from a mental illness such as an anxiety disorder, you must develop healthy coping mechanisms. This entails dealing with a long list of adverse effects anxiety disorders have on your overall health, well-being, and productivity.

Although there are practical strategies you can implement to manage anxiety, getting help is still the best course of action if it becomes incapacitating. So, if you’re affected by the disorder, you’ll learn how to treat it by following the methods mentioned in this article. You can let your loved ones know what you’ve learned in the hopes that it will help them manage their anxiety disorders as well.

Infographic provided by MD Infusions, a Chicago clinic specializing in ketamine therapy

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