MANAGING GENERAL ANXIETY

By Jessica Schneider, MD

MANAGING GENERAL ANXIETY

As society continues to navigate the uncertain waters of the COVID-19 pandemic, many people are experiencing high levels of anxiety. When we are unable to know what to expect, or to feel confident about how future events will unfold, that uncertainty can create symptoms of fear and worry. Coupled with the mandated isolation and social distancing practices we are enduring, it’s no surprise that so many people are experiencing symptoms of anxiety.

What is Anxiety?

The term “anxiety” is often used to describe a multitude of disorders because it is a common symptom among them, but on its own, it is classically categorized as “Generalized Anxiety Disorder (GAD).” It is important to differentiate these diagnoses from GAD so you can better understand what you may be feeling, especially if you have not experienced it prior to life in a COVID-19 world.

Generalized anxiety disorder is characterized by excessive and persistent worrying that is hard to control. You may feel “on edge” or irritable and have trouble sleeping despite feeling fatigued. It can become difficult to concentrate or stay focused on a task. Physical symptoms of anxiety can cause muscle tension. The mental and physical impairments we experience can add feelings of distress that only exacerbate the condition.

Treatments for Anxiety

In addition to seeking medical care, there are a myriad of techniques and lifestyle changes that can help alleviate or lessen symptoms of anxiety.

Practice Biofeedback:

This is a mind-body technique that involves using visual or auditory feedback to gain control over involuntary bodily functions such as blood pressure and heart rate. Regular training works to increase your heart rate variability, activates the relaxation response system, and is a great tool to prevent and decrease the effects of anxiety.

Eat an Anti-Inflammatory Diet:

Significant fluctuations in blood sugar can worsen symptoms of anxiety, so eating regularly and making healthy choices will keep blood sugar in check. Fill your plate with fruits, vegetables and low-glycemic index carbohydrates (healthy fats and whole grains).

Get Exercise:

It’s no secret that movement helps relieve anxiety and stress as well as boosting your immune system. Aim for 150 minutes of exercise each week.

Create a Bedtime Routine:

Anxiety often makes sleep difficult, so having a nightly ritual to help your mind settle down will help facilitate a restful sleep session.

Consider Botanicals & Supplements:

Research supports the fact that botanicals and supplements can be effective in helping with anxiety symptoms. Blood work and other medical conditions should be taken into account before you start taking any kind of supplement, however, so consult a doctor before initiating any botanical or supplement. A few known anxiety relief supports include magnesium, iron, passionflower, and adaptogens such as ashwagandha that also help your body manage the increased stress from anxiety.

Seek Out Therapy:

There are many types of therapy available. A person with anxiety could benefit from therapy that helps to develop coping skills and to understand what triggers affect them.

Use Medication:

Medication can be helpful on an ongoing basis or to bridge the gap as you employ other techniques or habits. Classic anti-anxiety medications are the selective serotonin reuptake inhibitors, like Prozac or Zoloft.

Consider Functional Medicine:

A functional medicine doctor can help you identify potential causes of anxiety and tailor a treatment plan designed to identify and fix the root cause of your anxiety.

As we continue to live in an uncertain COVID environment, it is likely that most of us are now or will experience symptoms of anxiety. The techniques outlined here can help you cope with those feelings and better manage the daily ambivalences of today’s world.