Anxiety is a common mental health condition that affects millions of people worldwide. It is characterized by excessive and persistent worry that interferes with daily life. While anxiety is a normal human emotion, chronic anxiety that is severe and long-lasting can seriously impact your quality of life. If you feel like anxiety has taken over and is preventing you from living your life to the fullest, there are many effective strategies and treatments that can help.
What are the symptoms of anxiety?
Anxiety can manifest in different ways, but some of the most common symptoms include:
- Feeling restless, on-edge, or tense
- Irritability or agitation
- Fatigue
- Difficulty concentrating
- Muscle tension
- Sleep disturbances
- Racing thoughts
- Fearing the worst-case scenario
- Avoiding everyday situations that cause anxiety
If you identify with several of these symptoms and they just won’t go away, it’s very likely you are dealing with an anxiety disorder. The most common types are generalized anxiety disorder, social anxiety, and panic disorder. Seeking professional help is crucial, as anxiety will not improve on its own without proper treatment and management.
How can anxiety interfere with daily life?
When anxiety becomes excessive, it can start to negatively impact your ability to function. Here are some of the ways anxiety can ruin your quality of life:
- Difficulty holding down a job due to avoidance behaviors or reduced productivity
- Withdrawing from social situations and isolating yourself
- Strained relationships with friends and family
- Poor sleep quality leaving you exhausted
- Trouble focusing at school or work
- Missing out on activities you used to enjoy
- Feeling constantly on-edge and unable to relax
- Physical symptoms like headaches, stomach issues, and muscle pain
If anxiety prevents you from participating in life, it’s time to take action. Don’t lose hope – with the right help, you can overcome anxiety and regain control of your life.
When is it time to seek professional treatment?
You may consider getting professional help for anxiety if:
- Your anxiety symptoms are persistent and last 6 months or longer
- Your anxiety is severe and feels unmanageable
- You experience panic attacks
- You rely on alcohol or drugs to cope with anxiety
- Your anxiety keeps you from going to work/school or leaving the house
- Anxiety is causing relationship problems or isolation
- You have suicidal thoughts related to anxiety
Seeking help does not mean anxiety has “won” – it simply means you recognize anxiety has become a major disruption, and you’re ready to get your life back. A combination of therapy and medication provide the most effective approach for treating anxiety.
What type of professional help is available?
There are many professional resources available to help manage anxiety:
- Therapy: Cognitive behavioral therapy (CBT) is the gold standard for treating anxiety. CBT helps you change negative thought patterns and behaviors. Other types like acceptance commitment therapy (ACT) can also be very effective.
- Medication: Anti-anxiety medications like SSRI antidepressants can provide relief from anxiety symptoms. Benzodiazepines may be prescribed for short-term relief. Always consult a doctor before starting medication.
- Psychiatrist: A psychiatrist can diagnose anxiety disorders and prescribe medications. They have specialized medical training in mental health.
- Psychologist: Psychologists provide therapy and counseling to treat anxiety. Look for one who specializes in anxiety disorders and CBT.
- Support groups: Joining an in-person or online anxiety support group can help reduce loneliness and provide ongoing support from people going through similar struggles.
A combination of therapy and medication tends to be very effective for anxiety. Don’t be afraid to try different professional help – with the right treatment, most people with anxiety can experience great improvements.
How can I start overcoming anxiety?
With professional help, there are many techniques you can use to start getting anxiety under control:
- Challenge negative thoughts: Identify and challenge thoughts that reinforce anxiety and replace them with realistic, positive statements.
- Face fears gradually: Make a list of anxiety-inducing situations and slowly start confronting them. Avoidance empowers anxiety.
- Establish healthy routines: Maintain consistent sleep, eating, and exercise routines that keep anxiety in check.
- Practice relaxation techniques: Try deep breathing, progressive muscle relaxation, meditation, yoga, or mindfulness.
- Engage in calming activities: Spend time on hobbies, listening to music, walking in nature, reading, etc.
- Connect with supportive people: Surround yourself with positive relationships that help provide perspective.
- Limit alcohol and stimulants: Reduce coffee, sugar, smoking, and drinking, which can aggravate anxiety symptoms.
- Try supplements: Some supplements like omega-3s, L-theanine, and magnesium may help alleviate anxiety.
The most critical first step is seeking professional support so you don’t feel alone in facing anxiety. Be patient with the process, and consistently apply techniques that work for you.
When do I need inpatient treatment for anxiety?
In extreme cases where anxiety becomes highly debilitating, inpatient treatment may be recommended. Consider inpatient care if:
- You have suicidal thoughts/plans related to anxiety.
- You are unable to function even with outpatient treatment and therapy.
- You have PTSD from trauma and panic attacks that leave you completely immobilized.
- You feel an urgent need for constant supervision for your safety.
- Your anxiety has led to severe depression or substance abuse.
- An outpatient provider recommends inpatient treatment to keep you safe.
Inpatient facilities provide 24/7 monitoring and intensive therapy to stabilize conditions like severe panic disorder, PTSD, OCD, and phobias. Hospitalization is not a sign of failure – it simply means your anxiety requires complete care in a controlled environment.
What does the inpatient process involve?
The inpatient process may include:
- Completing an intake evaluation and assessment when you are admitted.
- Being assigned a treatment team that oversees your care.
- Participating in group therapy sessions with other patients throughout the day.
- Having regular meetings and individual therapy with psychologists and psychiatrists who will continually monitor your condition and progress.
- Being slowly exposed to anxiety-inducing stimuli in a safe, controlled setting.
- Potentially being prescribed anti-anxiety medications or adjusted dosages of current medications.
- Developing a transition plan for outpatient care after discharge.
Inpatient facilities aim to provide stabilization within a few weeks. The transition plan is crucial for maintaining gains after you complete the program.
What are the advantages of inpatient treatment?
Benefits of inpatient anxiety treatment include:
- 24/7 access to medical professionals who can provide immediate support.
- Intensive CBT and exposure therapy in a distraction-free environment.
- Rapid medication adjustments and medical monitoring.
- Complete removal from triggers and stressors that exacerbate anxiety.
- Frequent group therapy for peer support.
- Developing effective coping strategies before transitioning back home.
Inpatient centers allow you to completely focus on recovery in a safe space. They can be transformational in resetting anxious thought patterns.
How do I know I’m ready to be discharged from inpatient care?
Signs you may be ready for discharge include:
- Having fewer panic attacks and lower general anxiety.
- Exhibiting healthy thought patterns and coping strategies.
- Feeling able to deal with everyday stressors.
- Sleeping and eating well.
- Handling exposure therapy well.
- Showing interest and engagement in non-anxiety related topics and activities.
- Feeling hopeful and confident about transitioning back home.
Your treatment team will thoroughly evaluate all factors and your feedback before recommending discharge. Discharge may be gradual, starting with day passes at home and eventually transitioning to outpatient care.
What comes after inpatient treatment?
After inpatient, it’s essential to continue treatment through:
- Outpatient therapy: Maintain regular therapy with an outpatient psychologist to practice management techniques.
- Medication: Continue taking prescribed medications and follow up with a psychiatrist.
- Support groups: Join anxiety support groups to maintain progress and get encouragement.
- Healthy lifestyle: Stick to a solid self-care routine with proper sleep, diet, and exercise.
- Triggers: Make a list of personal triggers and prepare strategies to deal with them before encountering them.
- Crisis plan: Develop a crisis plan noting warning signs and contact resources in case anxiety escalates again.
Post-discharge care helps you maintain the stability achieved inpatient and lowers relapse risk. Be truly open in communicating struggles as you transition and allow loved ones to provide support.
Can anxiety treatment completely cure anxiety?
While anxiety treatment cannot eliminate anxiety permanently, with comprehensive treatment most people with anxiety can achieve full, lasting recovery through:
- Learning to recognize and distance from destructive thought patterns.
- Establishing healthy thinking, communication, and behavior habits.
- Rewiring the brain’s reactions to anxiety triggers through repeated exposure.
- Committing to ongoing self-care and lifestyle routines that reduce vulnerability.
- Seeking support through therapy/groups during especially difficult periods.
With consistent management even chronic anxiety can go into remission for years. Some residual symptoms may persist, but you can experience extremely low anxiety baseline functioning.
Can I completely overcome anxiety naturally?
While home remedies and lifestyle changes can mild anxiety, severe or chronic anxiety usually requires professional treatment. Some natural anxiety relief options include:
- Daily exercise like cardio, yoga, or Tai Chi.
- Relaxation techniques such as meditation, deep breathing, and progressive muscle relaxation.
- Avoiding stimulants like caffeine, sugar, nicotine, and energy drinks.
- Spending time outdoors and connecting with nature.
- Establishing healthy sleep routines like limiting electronics before bed.
- Eating a balanced, nutritious diet low in processed foods and high in antioxidants.
- Journaling thoughts and feelings.
- Letting go of perfectionism and establishing realistic standards.
Natural remedies can be very complementary to professional treatment. But for long-lasting anxiety recovery, seeking therapy and perhaps medication is usually essential.
Conclusion
If anxiety has taken over your life, there are many effective solutions available, starting with seeking help from a mental health professional. With regular therapy, medication, lifestyle changes, support groups, and inpatient care if needed, most people with an anxiety disorder can gain back control of their life. While managing anxiety takes work, a fulfilling life where anxiety no longer dominates is absolutely possible. Don’t lose hope – take the first step today toward reclaiming your quality of life.