Do I Have an Anxiety Disorder?
We think it's safe to say that all of us have anxiety in common. You could even say it's a normal part of life these days, especially among young people. Between climate disasters, global and political tensions and economic uncertainty, it would be more surprising if we didn't feel uneasy in our chaotic world.
While a healthy amount of anxiety is a good thing and can actually spur you on and motivate you to solve problems, too much of this uncomfortable emotion can create a debilitating negative spiral that can take over your life by convincing you of impending doom.
There's a crucial distinction between everyday stress and a level of anxiety that meets criteria for one of the disorders in the DSM-5, like Generalized Anxiety Disorder (GAD), which involves excessive fear and anxiousness.
So how do you know when your worry and nervousness may have morphed into the excessive category?
Anxiety becomes a problem when it refuses to go away and persistently hums along in the background of our lives. It can include symptoms like overwhelming worry, poor concentration, fatigue, irritability, restlessness and even muscle soreness. One can also experience physical symptoms like headaches, insomnia, heart palpitations and gut issues. Acute anxiety episodes can even cause suicidal ideation in some folks, which we frequently encountered as crisis workers in the ER.
When assessing your own level of anxiety, it's best to rely on your inner wisdom and be honest with yourself about how much your symptoms are controlling your life. Are you worrying excessively about everything and struggling with negativity and feelings of helplessness? Are your worries consistent with your current stressors? For example, does your anxiety center around a recent job loss or an upcoming exam, which is a normal reaction to stress. Or does your anxiety pop up from out of nowhere like a game of whack-a-mole and have no logical origin?
The most important thing to ask is this: is your excessive worry paired with a number of physical symptoms (like insomnia) and getting in the way of your ability to function and enjoy life? If so, it may be time to ask for help.
The standard treatment plan for an anxiety disorder includes talk therapy using modalities such as Cognitive Behavioral Therapy (CBT), which helps clients challenge distorted thought patterns, or mindfulness-based treatments like Mind-Body Bridging (MBB) and Dialectical Behavioral Therapy (DBT), which combine elements of CBT with mindfulness.
In more severe cases, a combination of therapy and medication may be recommended. It's helpful to know that many clients are resistant to the idea of taking meds for a range of reasons, including concerns about side effects. We understand this. In addition to prescribing, our providers will look at the root causes of your anxiety and may first recommend natural remedies, such as exercise, dietary changes and mindfulness activities.
Regardless of whether or not you decide to seek professional help, there are some basic tools to help you manage anxiety on your own:
Move Your Body
There's a mound of research suggesting that moving your body is one of the most important things you can do to support your mental health. We're particularly fond of walking and urge all of our clients to follow the guidance of Professor Huberman on this matter. He teaches that morning walks in the sunshine have a powerful effect on our ability to cope with stressors.
We also know the value of incorporating mindfulness into your morning walk, which can boost mood and reduce anxiety. The idea is to learn how to tune into your senses. This includes noticing your surroundings, such as the rustling leaves, the warm air on your skin and the sound of your feet as they hit the ground. It's really about being fully present rather than slipping into the semi-conscious state of walking, where your legs are automatically moving but your mind is somewhere else.
Practice Sleep Hygiene
Sleep is the bedrock of mental health and we can't say enough about sleep hygiene. Here's a link for tips for beating anxiety to get a better night's sleep.
Take Care of your Gut
Contrary to what you may have read on social media, make sure you eat enough every day, including carbs, which help regulate serotonin. Also work on getting more variety into your diet. Consuming a broad spectrum of fiber-rich fruits, vegetables, whole grains, and fermented foods can enhance the diversity of your gut.
A healthy gut influences a healthy brain. In fact, did you know that 95% of the body's "happy hormone," serotonin, comes from the gut? For tips on how to keep your gut healthy, read this.
If you feel like you are no longer able to manage your anxiety on your own, we can help.