Over 40 million adults and almost one-third (31.9%) of adolescents (ages 13-18) in the U.S. have an anxiety disorder, making it the most common mental health issue in America. This highlights the importance of Mental Health Awareness and the reason we at Breathe Chile strive to raise awareness about mental health and promote open conversations about a sometimes sensitive subject.

A lot of times, the words “mental” and “illness” carry negative connotations when used independently. So when combined, they tend to make people uncomfortable, leading to the end of conversations. Sadly, this silence can cause people to suffer alone, mistakenly believing that they are the only ones going through these experiences.

Breathe Chile recognizes the significance of breaking this silence and wishes to emphasize that no one should have to endure their mental health struggles in isolation any longer.

What is Anxiety?

Anxiety is the body’s emotional response to worry and or fear. It can range in intensity, varying from mild to more severe. It is not unusual for everyone to experience occasional anxiety, such as feeling nervous about an upcoming event or worrying about money or family issues. In fact, these kinds of concerns are considered a normal part of life.

However, when anxiety begins to seriously impact your day-to-day life, it may be an anxiety disorder. Anxiety disorders encompass a range of conditions characterized by excessive and persistent worry, fear, and uneasiness. These disorders can include generalized anxiety disorder (GAD) and social anxiety disorder, among others.

Every time I have to give a presentation or have an important interview or meeting, I get super anxious. It’s not just your normal nervousness, it’s like my stomach turns into a butterfly farm and my heart starts racing. And I don’t know why, but I always end up using the bathroom three times before leaving the house. Like clockwork, it’s always three times!

Then there are other times when I get this restless feeling out of nowhere, even when nothing is happening. It’s like I want to jump out of my skin and scream. Being mindful of your body’s cues can help you figure out if these feelings are just regular anxiety or something more serious so you can explore the right treatment options.

Symptoms of Anxiety

The symptoms of anxiety can differ depending on the person and the severity, but general symptoms can range from:

• Feeling nervous, restless, or tense
• Feeling helpless
• A sense of impending panic, danger, or doom
• Increased heart rate
• Hyperventilation
• Sweating
• Trembling
• Obsessively thinking about the current worry.

Types of Anxiety

Generalized Anxiety Disorder (GAD) is definitely the most common anxiety disorder. It is characterized by excessive and uncontrollable worry or fear about various aspects of life, such as work, health, relationships, or general everyday situations. What sets GAD apart from other anxiety disorders is the persistent and chronic nature of the anxiety symptoms.

To receive a diagnosis of GAD, an individual must experience anxiety for most days, with no clear trigger, for a minimum duration of six months. This prolonged period of anxiety can be emotionally distressing and can significantly impact a person’s daily functioning and overall quality of life.

According to the National Institute of Mental Health (NIMH), anxiety can be a result of other mental health disorders. Some of these include:

• Panic Disorder: This is characterized by sudden and intense episodes of fear, known as panic attacks. People with panic disorder may experience symptoms such as a rapid heart rate, shortness of breath, dizziness, and intense feelings of impending doom.
• Social Anxiety Disorder (SAD): Also known as social phobia, SAD involves an intense fear of social situations and a strong desire to avoid public scrutiny or embarrassment. Individuals with SAD often feel excessively self-conscious and fear judgment or criticism from others.
• Specific Phobias: These are characterized by intense and irrational fears of specific objects or situations. Common examples include phobias of heights, spiders, flying, or enclosed spaces. When confronted with a feared object or situation, individuals may experience extreme anxiety and may go to great lengths to avoid it.
• Obsessive-Compulsive Disorder (OCD): OCD is characterized by intrusive thoughts, obsessions, and repetitive behaviors or rituals. People with OCD often feel compelled to engage in these behaviors to alleviate anxiety or prevent perceived harm. Common obsessions include concerns about cleanliness, orderliness, or fears of harming oneself or others.
• Post-Traumatic Stress Disorder (PTSD): PTSD can develop in individuals who have experienced or witnessed a traumatic event, such as a serious accident, natural disaster, or military combat. Symptoms may include intrusive thoughts, flashbacks, nightmares, and intense anxiety or distress triggered by reminders of the traumatic event.

If you or someone you know is struggling with anxiety or any mental health concerns, it is important to seek support from a qualified healthcare expert who can provide proper guidance and assistance based on your personal needs. Remember, you are never alone; there is hope for relief and recovery.

Anxiety vs. Depression

There is a difference between anxiety and depression. Anxiety is excessive worry, and depression is excessive feelings of hopelessness and worthlessness. Someone can have both anxiety and depression at the same time. If you are feeling symptoms of depression, please seek medical help.

How can I calm my anxiety?

Left untreated, anxiety can worsen and cause even more stress. So, trying to ignore it, hoping it will go away, will only make it worse. Anxiety is treatable with therapy, natural remedies, lifestyle changes, and medications. You may need to try several combinations and treatments before finding one that works.

In addition to medications and therapy, there are several natural ways to help reduce anxiety and create a feeling of calm. These techniques may work for those who don’t want to use prescription medications, can’t use them, or are looking for coping mechanisms to add to their medication and therapy plan. If you want to control your anxiety naturally, don’t stop taking your medications without consulting your health provider first. In some cases, stopping a medication suddenly may cause serious side effects.

5 Natural Remedies for Anxiety

1.  Embrace Acceptance

Accept that there are things you cannot control in life and focus on the present moment instead of the unknown future. Anxiety often happens when we think about what’s going to happen next. If you are in the current moment, you can’t be worried about what possibly can happen in the future. In other words, try to get out of your head.

2.  Know your Triggers

Events, emotions, people, and even experiences may contribute to your anxiety. Keep a journal of when you experience anxiety and the events surrounding the episode. Knowing what triggers you can help you manage your stress and anxiety. Sometimes, it can be triggered for no reason, and having negative thoughts about yourself or others only makes this worse.

3.  Try Exercise

Exercise helps relieve stress and anxiety and calms the mind by stimulating the brain’s happiness chemical, endorphins. Research shows endorphins create a feeling of calm and a positive mood. Exercise creates a natural anti-anxiety effect. Just 10 minutes of walking a day can help manage and reduce symptoms of anxiety.

4.  Take herbal remedies

Ashwagandha is a herb that grows in the Middle East and has been found to help the body adapt and adjust to stress. Studies show that ashwagandha reduces stress hormone levels called cortisol. Reduced cortisol means reduced belly fat. Yes, please!

I have been taking 125 – 250 mg of ashwagandha a day. It is safe to take up to 600 mg a day, but I am trying to stretch out my supply. This stuff isn’t cheap. I can report that I do feel like I am less reactive to stress most days.  

Cannabidiol (CBD) is a type of cannabinoid, a chemical found naturally in cannabis (marijuana and hemp) plants. Early research is promising regarding the ability of CBD oil to help relieve anxiety. Unlike tetrahydrocannabinol (THC), another type of cannabinoid, CBD doesn’t cause any feelings of intoxication or the “high” you may associate with marijuana.

CBD gives you a wave of calm over the body that helps relax you but does not make you loopy. It makes me think, “Maybe I won’t jump out of my skin today.”

5.  Breathe Chile

Take moments to slow down, relax, and center yourself throughout the day. Deep breathing or enjoying a hobby can help break the anxiety cycle. Take a walk, listen to music, get a massage, or practice yoga on your lunch break. Taking mini-breaks will help take your mind out of stressful moments and make you more productive.

BREATHING TECHNIQUE FOR ANXIETY

Breathing and meditation techniques can manage anxiety and panic attacks when practiced regularly. Deep breathing increases the supply of oxygen to your brain. According to The American Institute of Stress, it stimulates the parasympathetic nervous system, promoting calmness,”. Breathing goes hand-in-hand with meditation. About 10 – 30 minutes of meditation each day may improve anxiety and depression.

The 5-4-3-2-1 Coping technique

The 5-4-3-2-1 coping technique for anxiety allows people to refocus their minds on the present moment and stop fixating on anxious thoughts by using their five senses: sight, touch, hearing, smell, and taste. Start by taking a few slow, deep breaths and following these five steps to use this technique.

Step 5

Look for and notice FIVE things you see around you. Examples: A person, place, or thing, like a pen on your desk.

Step 4

Look for and notice FOUR things you can touch around you. Examples: The ground under your feet, your hair, or your clothes.

Step 3

Look for and notice THREE things you can hear. Examples: Music, people talking nearby, or birds chirping.

Step 2

Look for and notice TWO things you can smell. Examples: Your clothes, food, a pencil on your desk, or soap in your bathroom.

Step 1

Look for and notice ONE thing you can taste. Examples: Coffee, gum, or a sandwich from lunch.

In conclusion, it takes time to learn how to manage your anxiety because everyone is different. What works for one person might not work for someone else, and that is okay. Be patient while you find out what works for you. Avoid blaming yourself or being harsh or judgmental if a certain strategy does not work. You are your own person, and it may take a bit of time to find the right coping strategies that work for you.

Do you have anxiety? What kind of coping mechanisms do you use? Let us know in the comments below!