Fighting anxiety: Tips for managing everyday stress and worry

Feeling stressed, worried, or anxious from time to time is a part of the human experience. However, when these feelings are persistent, they may sometimes negatively impact a person’s daily functioning and well-being—which may indicate the presence of an anxiety disorder. Below, we’ll explore the difference between everyday worries and a diagnosable anxiety disorder, plus some strategies you can try to help manage anxiety of either type.

Everyday worries vs. an anxiety disorder: What’s the difference?

It’s normal to feel worried from time to time. Life can be stressful, and having concerns about a given situation or circumstance is considered a natural response. However, for some people, these worries reach a point at which they may fit the criteria for a diagnosable mental health condition. 

Anxiety is the most common type of mental illness in the United States. According to the National Institute of Mental Health, an estimated 31.1% of Americans will experience an anxiety disorder at some point in their lives.  

Generalized anxiety disorder is one of the most common types of illnesses in this category. It’s primarily characterized by excessive worry that’s difficult to control and a persistent sense of dread, fear, or anxiety that pervades everyday life. It may also manifest as irritability, fatigue, muscle tension, sleep disturbances, and trouble concentrating, among other symptoms. 

When left untreated, a clinical anxiety disorder can significantly impact a person’s daily life, career, relationships, and even their physical health. That’s why seeking professional support if you’re experiencing symptoms can be so important. A mental health care provider like a therapist can offer support and healthy coping strategies whether you end up having a diagnosable disorder or not, and they can provide treatment advice as well if so. 

Strategies for managing everyday worries

Again, if you’re experiencing worry or anxiety that’s negatively impacting your life, it’s generally recommended that you seek the support and advice of a therapist. In addition, you might try some of the everyday habits outlined below. Research suggests that these may help you manage day-to-day worries to improve your daily functioning and overall mental health. 

Get physically active

As the Anxiety and Depression Association of America reports, research suggests that rates of both anxiety and depression are lower among people who are physically active, and that exercise can potentially provide mood-boosting and stress-reducing effects. Finding a form of physical activity that you enjoy is often key to sticking to an exercise routine, and you may find that your mental and physical health benefit from doing so.

Eat nutritious foods

The connection between eating certain foods and improving mental health has long been studied. Some of the most recent research on the topic suggests that foods rich in nutrients like magnesium, zinc, omega-3 fatty acids, and probiotics may be linked to decreased feelings of anxiety. Drinking enough water and avoiding or limiting alcohol intake may also help. Be sure to consult your doctor or nutritionist before making significant changes to your diet.

Practice mindfulness techniques

Mindfulness techniques such as meditation, yoga, and deep breathing may help bring one’s attention to the present moment instead of letting it dwell in the future, as is common in individuals with anxiety. Research indicates that mindfulness in general may be linked to decreased levels of anxiety and stress, potentially for this very reason. Those who are interested in exploring mindfulness can find a wealth of free resources and information online, from videos to audio tracks.

Get enough sleep

Various studies have identified a probable connection between insomnia and anxiety disorders. The two appear to have a bidirectional relationship, meaning that each one can exacerbate the other. Practicing healthy sleep habits could potentially help break this cycle. Some examples of techniques you might try include:

• Sticking to a regular sleep schedule, even on weekends
• Sleeping in a cool, dark, quiet room
• Avoiding screens before bedtime
• Using your bed only for sleep and sex
• Following a regular ritual of relaxing bedtime activities (e.g., a warm bath or shower, a hot cup of tea, and a book to read)

Seeking therapy for help with worry and anxiety

If you’re experiencing symptoms of an anxiety disorder, meeting with a mental health professional for evaluation and treatment advice is usually recommended. However, note that you don’t need to have symptoms of a diagnosable disorder in order to benefit from meeting with a therapist. Virtually anyone who is looking for support related to managing emotions, coping with stress or worry effectively, building healthy habits, or simply learning more about themselves can potentially benefit from therapy.

Therapy can be useful for people across many different situations, but everyone has different needs and circumstances. That means that not everyone is able to regularly travel to and from in-person therapy appointments, while others are just not comfortable meeting with a provider face to face in this way. In such cases, online therapy can be a viable alternative. A platform like BetterHelp can match you with a licensed therapist who you can meet with from home, and research suggests that online therapy in general can create “equivalent overall effects” to in-person treatment for anxiety symptoms.

Takeaway

Most everyone will experience feelings of anxiety from time to time, but worry that interferes with daily life and/or negatively impacts mental health and relationships could be a sign of a clinical anxiety disorder. Exercising regularly, eating nutritious foods, practicing mindfulness techniques, and getting enough sleep may all help a person reduce and manage feelings of anxiety. Whether you suspect you have an anxiety disorder or are simply looking for emotional support, you may also benefit from meeting with a licensed therapist.