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Managing anxiety

According to the National Alliance of Mental Health says, Anxiety disorders are the most common mental health concern in the United States. Over 40 million adults in the U.S. (19.1%) have an anxiety disorder. Meanwhile, approximately 7% of children aged 3-17 experience issues with anxiety each year. Most people develop symptoms before age 21.


I remember when I was younger, I would experience chest pains and excessive sweating throughout my body. I endured headaches and twitching throughout my entire body. I assumed something was wrong with my body. My body was giving me signals about me being unhealthy. For many years I have gone to countless doctor appointments and they have told me I am very healthy. The doctors have told me I was just anxious. 


I didn’t really understand what being anxious meant for me really. I assumed it was strange for me to endure anxiety even at a young age. I didn’t understand what anxiety was until I entered my first year of college. My therapist diagnosed me with anxiety disorder. It was shocking to me because I wanted to learn how to control my anxiety. The process was difficult at first, but speaking about what made me anxious really helped me. 


For being an adult, anxiety sticks with me throughout my life. I am still battling it, day by day. Sometimes it makes me feel weak and I will cry. The process of being less anxious is a goal for me. I want to enjoy life without being scared. During my years in therapy, here are some ways I manage my anxiety.                                                                                                                


To manage my anxiety, I journal. I am a writer where I will write poetry to help me understand my emotions. Writing helps me figure out how I am feeling and how I will adapt to my emotions in the moment. Going outside helps me, as I enjoy being surrounded by nature. I love flowers and enjoy the sunlight touching my skin, especially when it's the summer time. 


What helps me process my anxiety is therapy. I enjoy speaking my thoughts out loud to someone. I feel they understand my emotions and find ways to help me control my anxiety. This helps me get some insight on what I can and can not control in my life. When struggling with anxiety, I decided to take medication. I decided to take medication to reduce my anxiety and it has been very effective in the last few months. 


Even though I go to therapy, I surround myself with positive people such as friends and family. Mostly I will hang out with them and just speak to them. Doing this helps me realize what I have in life and should be grateful for moments. 


Here are ways anxiety can be managed. 




  1. The Mayo Clinic explains how exercise can help reduce anxiety. Develop a routine so that you're physically active most days of the week. Exercise is a powerful stress reducer. Working out is a stress release for anxiety. This can help calm the nerves of someone who is anxious. The benefits of working out, this can improve the person’s mood. Working out can promote energy since blood is flowing throughout the body.




  2. Beyond Blue explains how deep breathing can manage anxiety. Count to three as you breathe in slowly – then count to three as you breathe out slowly.Deep breathing is a way to control anxiety. When breathing slowly, this helps the person take control of what they are anxious about. This helps them to relax. When controlling the breath, this helps the body understand, the person is safe and is not in distress. This also helps realize , the person will be okay.




  3. According to VeryWellMind, change is good when managing anxiety. When anxiety is identified as being caused by a current problem, then taking action may be the answer to reducing your anxiety. By changing a current problem, this can reduce anxiety of seeing a situation differently. When seeing a situation differently, the person can calm down and see steps to help be less anxious in their life. Change can help better understand how to cope with what is going on in life. This can understand what steps to take to approach situations in life. 




Dealing with anxiety is not easy, it takes time to understand. Time is just a step to step process that needs to be learned. When learning, there will be challenges, these can make a way to a less stressful life and enjoy the things that come with life as well.


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