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Caihla Walker

Professor Hellmers

English Composition II

9 May 2021

How does someone prevent anxiety from interfering with their life?

People living with an anxiety disorder should consider everything they put into their

bodies and minds. It may seem like a quick fix or solution to pick up a drink to ease your anxiety

or continue possible bad eating habits without thinking twice. One also could be keeping people

in their life that are causing them more harm than good. What if they had more control over their

anxiety than they realized? Changing your diet, knowing what to avoid, and surrounding yourself

with people who make you less anxious will improve your life.

I have suffered from generalized anxiety disorder for as long as I can remember. I was

officially diagnosed when I was 17 years old. I knew that the amount that I worried, and my

intrusive thoughts were not normal. Unfortunately, anxiety disorders do run in my family. I will

never forget the day in the doctor’s office, I was still seeing my pediatrician at the time. My

earliest memory of being constantly anxious would be in fifth grade. I had to see the counselor at

the school more mornings than not. I was in a constant worry state and still am. Anxiety

prevented me from doing things I wanted to do. I tried multiple medications after being

diagnosed but none of them helped. They made my symptoms unbearably worse. Medication did

not seem to be the answer for me, and I felt hopeless. Dealing with the symptoms that comes

with generalized anxiety disorder is frustrating, especially when it impacts your day. It was not

until I became a mom until I realized I not only needed to get relief for myself but for my kids.
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That is when my research truly began in finding relief. Recently I found cognitive behavioral

therapy to clarify my anxiety and better come to terms with it. Although, I have realized nothing

can change my mindset, except for me.

There are many different types of anxiety. Panic disorder is a type that causes recurrent

panic attacks that can come out of nowhere or be brought on by triggers. Symptoms that one can

experience with panic disorder include heart palpitations, sweating, feeling out of control,

shortness of breath, and shaking. Phobia related anxiety disorders, which is a strong fear related

to an object or specific situation. People who suffer from this type of anxiety may experience

irrational worries and avoid the object or situation at all costs. Some phobias may include blood,

an animal or insect, heights, and flying. Social anxiety is another type and people with this have

an intense fear about social situations and it causes them to avoid social situations. Separation

anxiety is the fear of being away from people or an object they are attached to. The attachment

will cause the person to not want to be alone or have nightmares about being away from or

without their object.

A person is diagnosed with an anxiety disorder from a primary care physician,

psychiatrist, or psychologist. Psychiatrist and psychologist specialize in diagnosing and treating

mental health illnesses (Cleveland Clinic). Psychologists have advanced degrees, but

psychiatrists have a medical degree. They both can treat mental health disorders, but in different

environments and in different ways. Psychiatrists can be found in hospitals, nursing homes,

hospice, prisons, and private practices. They can prescribe medication and they may us different

therapies when it comes to other mental health illnesses. One major difference is that

psychiatrists can prescribe medication, but psychologists cannot. Psychologists can be found in

the same types of workplaces like hospitals, nursing homes, hospice, prisons, and private
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practices as well. They typically use cognitive behavioral therapy to better treat a patient with an

anxiety disorder.

Cognitive behavioral therapy is an option for treatment. Cognitive behavioral is a type of

psychotherapeutic treatment for anxiety disorders. It focuses on changing the way someone

behaves and the way they think. The therapist will give coping strategies and problem-solving

skills needed to overcome their anxiety disorder. These cognitive interventions aim to modify

maladaptive cognitions, self-statements, or beliefs (Otte). These will be able to be used long-term

and have a better probability in being successful. The downfall is how long the process of

therapy may take and the price paid.

The most common mental health conditions are anxiety disorders in the United States

(Cleveland Clinic). About 40 million Americans are affected by an anxiety disorder. Generalized

anxiety disorder is the most common type and affects 6.8 million adults in the United States

alone and women are twice as likely (Anxiety and Depression Association of America).

Researchers are still studying why women are more likely to have an anxiety disorder (Cleveland

Clinic). It could be linked to women’s hormones. Occasional anxiety is a normal part of life and

is beneficial in helping a person notice a dangerous situation to keep them safe. A person with

generalized anxiety disorder; the constant worry and fear does not go away. It is diagnosed when

the person finds it hard to control worrying more days than not for at least six months and has at

least three symptoms (American and Depression Association of America). Symptoms of

generalized anxiety disorder are panic, restlessness, being on edge, problems sleeping, excessive

worry, intrusive thoughts, trouble concentrating, and irritability. Things that may seem normal to

a person without generalized anxiety disorder can seem unbearable to the person who suffers.
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There are many different lifestyle changes one can make, coping mechanism they can

use, and treatments to treat anxiety disorders, but which will give you the best quality of life?

Finding the source of a person’s anxiety is the start to finding what will work for them as far as

coping. Researchers have found that genetic and environmental factors contribute to developing

an anxiety disorder (National Institute of Mental Health). People at risk for an anxiety disorder

also include ones that have experienced stressful or traumatic events in early childhood or even

adulthood and have a chemical imbalance, which is caused from not managing stress over a long

period of time. Physical health conditions such as thyroid and heart problems can contribute to

an anxiety disorder as well. Not only does anxiety stem from these issues, but they can create

health issues and that is why it is important to get anxiety under control.

(McCallum)

Living with the symptoms that come with anxiety on a day-to-day basis can be extremely

exhausting. Imagine wanting to follow through with plans you have for the day but cannot stop

the anxiety symptoms. It interferes with the ability to function and causes one to overreact when
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their emotions are triggered. Anxiety disorders can be costly when it comes to treatment. Based

on research healthcare costs prevent substantial treatment and most of the time does not get

followed through with (Higgins). What if you could improve your anxiety on your own without

costly treatment or medication?

Therapy can be beneficial if one finds the right therapist that suits their needs. On

average one therapy session costs anywhere from 75-150 dollars, depending on one’s insurance

as well. Sometimes it is hard finding a therapist that accepts certain insurances, leaving the

patient to pay out of pocket to cover the costs. Not every person has the same resources for

treatment at their discretion. Insurance and money play the largest factor in seeking therapy.

Medication is not always accessible either. Finding the right medication can be a process and

they have a wide range of side effects.

Where does one even start with medication? A doctor will be able to answer that

question, but it can take trial and error before finding an effective medication. Benzodiazepines

are the most common anti-anxiety medications, while they have some benefits, they seem to be

more negative. People can build up a tolerance to them if taken for a long period of time. Some

people may become dependent on benzodiazepines (National Institute of Mental Health). Once

prescribed this medication, one cannot stop taking it on their own. To try to avoid issues with

any anti-anxiety medications doctors will prescribe them for a short period of time, which does

not give a long-term solution to one’s anxiety disorder. Antidepressants can be prescribed for

anxiety disorders; they are used to improve one’s mood and reduce stress. They change certain

chemicals in the brain. They are not effective right away and take some time before getting relief

from symptoms. Beta-blockers are used to treat people with high blood pressure, but they have

been proven to reduce physical symptoms of anxiety such as rapid heartbeat, shaking, and
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trembling (Cleveland Clinic). Beta-blockers will only take away certain symptoms of anxiety for

that time, but one will be left with symptoms once the medication wears off. What if you could

avoid going down the route of medication and find balance and make some changes in your life

that would be more beneficial?

Coping mechanisms can be a better solution for anxiety because the person has control

over what they do in a day. Dr. Olivia Remes, who is a researcher from The University of

Cambridge focuses on mental health and specifically anxiety. She explores different coping

mechanisms for dealing with anxiety. The way you cope can play a role in your anxiety (Remes).

Treating yourself like someone you love could be the first start in overcoming your

anxiety. “No one knows your life better than you” (Remes). Putting yourself first when you have

anxiety is important. The needs of the one who has anxiety is what they need to focus on, rather

than the needs of everyone around them. When one has anxiety, loving themselves may not

come easy. Especially depending on what caused the anxiety. If it was environmental that person

may experience negative self-talk as well. It is easy to get caught up in life and not take time for

yourself. Nurturing your body and mind plays the biggest factor in anxiety. Positivity is crucial

when dealing with an anxiety disorder. Speaking with positivity rather than negative can change

the way one’s brain works. Fill your life with people who relieve the anxiety, rather than people

who trigger the anxiety. Building a support system is important when living with anxiety,

humans were not meant to live in isolation (Smith and Segal). Spending time with people who

treat you well (Remes). Talking out worries with someone is important as well.

What if one had to constantly be around someone who triggered their anxiety? Certain

people who you love and have always been a part of your life can be triggers and the person with

anxiety disorder does not realize it. It could be a close family member or someone you have a
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relationship with. Setting healthy boundaries will protect one with an anxiety disorder. Having

boundaries set is one of the best things one with anxiety can do. Boundaries are limitations

created by someone for how they let other people treat them and how they will react if someone

crosses those specific boundaries. They are created to keep one safe and comfortable. It allows

the person suffering to prioritize their needs and wants. Boundaries will keep the relationships in

their life healthy, which can alleviate their anxiety.

Writing thoughts and feelings down can be therapeutic when suffering from an anxiety

disorder. It allows one to reflect on certain times they were feeling anxious and put together the

triggers if there is a pattern in behavior. Keeping a journal is a way to relieve anxiety symptoms.

In your journal you could writing down coping strategies that were effective to refer to for the

future (The Recovery Village). Sometimes a therapist will have a patient bring in a journal to

find what is triggering them when they have anxiety symptoms. When one sees the words, they

write in front of them they may have a better grasp on how they deal with their emotions and

their disorder.

Avoiding alcohol, drugs, and nicotine when living with anxiety is important. Alcohol

may suppress a feeling of anxiousness in the moment, but when the alcohol wears off one will

feel more anxious. In the moment of feeling heightened anxiety, one may want a drink or

nicotine to calm down, but they will cause your anxiety to worsen once the “buzz” wears off.

Nicotine is highly addictive and can create more stress in someone’s life when they rely on it.

Every time the person experiences stress, they will want to have that nicotine and when it wears

off, they will need more, creating a vicious cycle. Around one in four adults that suffer from a

serious mental health illness also suffer from a substance abuse disorder (National Institute on

Drug Abuse). Data from researchers showed high rates of substance use in people with anxiety
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disorders including, generalized anxiety disorder, panic disorder, and post-traumatic stress

disorder. The best way to not get caught up in a bad cycle would be to avoid substances all

together when one is experiencing anxiety. The feeling of calm for a short period of time is not

worth what it will do for the anxiety.

Exercising is a natural anti-anxiety treatment and to get maximum relief, research

recommends getting at least thirty minutes of physical activity on most days (Smith and Segal).

The body’s relaxation response is a powerful way to subside anxiety symptoms. Deep breathing

techniques and mediation can help alleviate symptoms from anxiety. Yoga has been proven to

decrease anxiety symptoms. If you are elder or have mobility issues than yoga would not be for

you, but it can be extremely beneficial for ones that can participate. Everyday habits also play

role in how much anxiety someone experiences. If you get enough sleep, eat right, move, avoid

alcohol and caffeine one may not experience as much anxiety.

A person suffering from anxiety should make sure they are getting the right amount of

sleep at night. Sometimes anxiety keeps people from sleeping due worries and other symptoms.

On average a person needs at least 7.5-8 hours of sleep each night to be fully rested for the next

day. Sleep deprivation can cause anxiety symptoms to act up more. Doing relaxation exercises

before bed or listening to soft music to help fall asleep can help. Avoiding technology before bed

is key to helping improve sleep as well and watching how much caffeine consumed throughout

the day.

Caffeine increases one’s heart rate and makes one feel jittery which could even cause a

panic attack. Caffeine side effects and anxiety symptoms are closely related. Caffeine can cause

nervousness, restlessness, fast heart rate, irritability, and shakiness. In the body, caffeine can last

up to 4-6 hours and is rarely dangerous (Pham). The tolerance and sensitivity depend on the
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person. Caffeine itself does not cause anxiety but it can worsen symptoms. A study was reported

that gave 480mg to 72 people who suffered from an anxiety disorder and 26 people who did not

have an anxiety disorder. Almost 61% of the patients with anxiety disorders reported having a

panic attack and none of the patients without anxiety panicked.

What if cutting out certain foods could eliminate the amount of anxiety one has? Having

a healthy gut is key to conquering anxiety symptoms, and one can get a healthy gut by watching

what they eat. Refined sugars, processed foods, fast food, refined oils, and artificial foods do

only feed a person, but it also feeds their anxiety. Adding foods, the contain omega 3’s like fatty

fish and walnuts is important for one’s diet that has anxiety. Getting enough protein, fiber,

vegetables, probiotics, fermented foods, berries, and water is essential. When a person eats what

they crave or want, they may be neglecting their anxiety without realizing it. If a person with

anxiety wants something sweet, dark chocolate is proven to benefit anxiety. Someone suffering

with anxiety does not have to be on a strict diet or stress themselves out even more with what

they should or should not be eating but incorporating foods that will help feed your mind and

your body will make a difference in the anxiety. This also may not be easy for the person

experiencing anxiety and cutting out food they may enjoy, but if it makes the person feel better

daily, then it will be worth it. It is all about finding out which is more important to that person.

One’s environment has an impact on their stress levels. Nature is healing and reduces

anger, fear, and stress (Delagran). In a research study done on mental health patients, 95% of

people interviewed had said their mood improved after spending time in nature. Their anxiety

became calmer and more balanced (Delagran). When one is outside, and the sun is shining on

them they are receiving vitamin D and when one gets more vitamin D they will notice and mood

increase. Therefore, the sun is beneficial toward anxiety. When experiencing anxiety symptoms
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and one changes their environment, they will notice a decline in their symptoms. Get outside in

nature, take the dog a walk, or just step outside and soak in the world around you.

Anxiety can take away from one’s life, but it does not have too. There are plenty of

options for one to find relief from their symptoms and not let it interfere with daily life. The

option one takes to get relief from their anxiety should not give them more symptoms, such as

medicine would. Medicine is not always the answer, but it seems to be quickly turned too as the

answer. A first step could be finding what their triggers are and what causes them to have more

anxiety. What one does in their daily life could be affecting their anxiety negatively and causing

more symptoms when they do not realize it.

Finding what works for a certain person and their anxiety might be challenging but there

are different resources that can help a person find their way. There are many natural ways out

there, rather than possibly spending a fortune on therapy or using medication. A person that lives

with anxiety will not be cured from it, but it is treatable. When I found out this past year that my

anxiety is apart of me, I felt devastated, but I knew that the power to create change in my

disorder, relied in me. There are plenty of ways to alleviate symptoms and make one feel more

comfortable about living their daily life. Medication was not the right answer for me, so I had to

find what did work for me. Changing a lifestyle is not always easy, but it outweighs living with

anxiety symptoms every day. When anxiety interferes with daily tasks, it is time to seek help and

evaluate what you do throughout you day. Trying to self soothe or do it on your own may not be

an easy task and self-soothing in the wrong way will make the anxiety worse. When you have

anxiety being vulnerable may not come easy, so reaching out for help can seem impossible, but

allowing anxiety to take over is not going to give one the quality of life they deserve.
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