Feeling anxiety now and then is a normal part of life. It can be a healthy response to a situation, which enables you to act during periods of stress. However, for some, feelings of anxiety can linger. Anxiety disorder is one of the most common mental illnesses in the United States, affecting around 40 million adults, according to the Anxiety & Depression Association of America.
Living with anxiety disorder can feel like navigating through a stormy sea of emotions. But there is hope for calmer waters and brighter days ahead, because anxiety disorders are highly treatable conditions.
This is a comprehensive guide to making a recovery from an anxiety disorder. We will cover different aspects of recovery, including medication, therapy, and how to cope in your daily life.
Understanding Anxiety Disorder
Anxiety disorder is more than just occasional feelings of nervousness or stress. It is a persistent and overwhelming sense of dread and apprehension that can interfere with daily life.
Common anxiety symptoms of an anxiety disorder include but are not limited to:
- Constant Worry – Individuals with anxiety disorders experience persistent and excessive worry even if there is no clear reason for concern.
- Physical Symptoms – Anxiety can cause physical symptoms such as rapid heartbeat, sweating, trembling, muscle tension, dizziness, and stomach issues.
- Avoidance Behaviors – An anxiety disorder can make individuals want to avoid certain situations or places that trigger anxiety. This can limit their activities and opportunities for growth.
- Difficulty Concentrating – Anxiety can make focusing a challenge, leading to decreased productivity and difficulties in work or school.
- Sleep Problems – Many individuals with anxiety disorders struggle with sleep and have difficulty falling asleep, staying asleep, or achieving restful sleep.
- Social Challenges – Anxiety can affect relationships and social interactions, causing individuals to feel isolated or misunderstood due to their anxiety symptoms.
For some, anxiety can escalate into panic attacks, intense episodes of fear or discomfort accompanied by physical symptoms like rapid heartbeat and shortness of breath.
Coping with Panic Attacks and Anxiety Attacks
Panic attacks can feel like sudden and uncontrollable surges of panic or terror, often without warning. While panic attacks typically peak within minutes, their effects can linger, leaving individuals feeling exhausted and emotionally drained.
Coping strategies for panic attacks include the following:
- Deep Breathing Exercise – By focusing on slow, deep breaths, you can activate the body’s relaxation response, which counteracts the physiological arousal experienced during a panic attack or anxiety attack.
- Mindfulness Technique – Mindfulness involves cultivating present-moment awareness and acceptance of one’s thoughts, feelings, and bodily sensations without judgment.
- Progressive Muscle Relaxation (PMR) – Progressive muscle relaxation is a relaxation technique that involves systematically tensing and then relaxing different muscle groups in the body.
- Grounding Techniques – Grounding techniques aim to help individuals reconnect with the present moment and shift their focus away from overwhelming thoughts and sensations.
Therapy for Anxiety Disorder
Therapy is a cornerstone of anxiety disorder recovery, offering individuals the opportunity to explore their thoughts, feelings, and behaviors in a supportive and nonjudgmental environment.
Cognitive-behavioral therapy (CBT) is one of the most effective treatments for anxiety disorders. It helps individuals identify and challenge their negative thought patterns and develop coping skills during an anxiety attack. The person gradually gains confidence in confronting their fears through exposure therapy.
Here’s how CBT works for treating anxiety disorders:
- Identifying Negative Thoughts – The provider helps the individual recognize unhelpful or distorted thoughts that fuel anxiety. By becoming aware of these thoughts, one can start challenging them.
- Challenging Thought Patterns – Once identified, the provider guides the individual in challenging these negative thoughts by examining evidence for and against them. This process helps in developing a more balanced and realistic perspective.
- Restructuring Thoughts – Through CBT, individuals learn to reframe their thoughts in a more positive and constructive way. This can involve replacing irrational fears with rational responses.
- Behavioral Strategies – CBT also involves behavioral strategies where individuals gradually face their fears in a controlled manner. This is known as exposure therapy and helps desensitize individuals to anxiety-provoking situations.
- Skills Building – Individuals learn coping skills such as relaxation techniques, problem-solving methods, and stress management strategies to deal with anxiety symptoms effectively.
- Homework Assignments – Providers often assign homework between sessions to practice the skills and strategies learned during therapy, reinforcing positive changes outside of the therapy setting.
- Goal Setting – Setting achievable goals related to anxiety management is an essential part of CBT. Working towards these goals provides a sense of accomplishment and progress.
Finding Support and Treatment Options
Seeking help from mental health professionals is an important step towards anxiety disorder recovery. Mental health providers can give you treatment for your anxiety disorder.
Many individuals also find support through mental health clinics, which offer a range of services, including medication management, psychotherapy, and group therapy. Virtual psychiatry has become increasingly accessible, allowing individuals to connect with mental health providers remotely from the comfort of their homes.
Medication-Assisted Treatment
Medication can be an essential component of anxiety disorder treatment, particularly for individuals with severe symptoms or co-occurring mental health conditions.
Selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), benzodiazepines, and beta-blockers are frequently prescribed medications for anxiety disorders.
However, medication-assisted treatment should be used in conjunction with therapy and under the guidance of a qualified healthcare provider to ensure safe and effective management of symptoms.
Exploring Functional Medicine Approaches
In addition to traditional psychiatric treatments, some individuals may benefit from exploring complementary and alternative approaches to anxiety disorder recovery, such as functional medicine.
Functional medicine providers take a holistic approach to healthcare, addressing underlying imbalances in the body and mind through different methods. Some holistic techniques are modifying your lifestyle, boosting nutrition, and managing stress.
Anxiety Disorder Treatment in Phoenix, AZ
At 180 Mental Health & Wellness, our mental health providers offer a safe, respectful, and compassionate environment for our patients struggling with anxiety disorders. We maintain a sanctuary where our patients can heal and thrive.
Our mental health providers believe in providing individualized treatment programs unique to our patients and are committed to their recovery. We also make telemedicine appointments, meeting with a provider virtually, an option on a case-by-case basis.
For any questions or to schedule a psychiatry appointment, call our mental health clinic in Phoenix today at (480) 863-5250 or use our appointment request form. We look forward to partnering with you on your way to having better mental health.
