We all worry now and then. Sometimes we get nervous as we anticipate a major event (either good or bad). Even just having a change in our daily routine or commute can cause us stress and anxiety. Travel, sickness, or relationship challenges can make us tense. Sometimes even just mounting household and work nuisances lead us to feel a little overwhelmed. But some of us experience anxiety almost constantly, and in a much more intense way. Chronic anxiety can cause issues beyond the discomfort of the anxiety itself.
For example, having too many stress hormones in our bodies can damage our hearts.
Chronic anxiety can also compromise our immune systems and make us more vulnerable to illness.
If our anxiety is out of control, it’s important for us to realize it. And to do all we can to manage it.
How to Know You Have Chronic Anxiety
It’s not always easy to tell the difference between typical stress and chronic anxiety. But it’s important to try. Because chronic anxiety warrants focused care. Here are a few “red flags” that may mean you are experiencing chronic anxiety:
- Being so anxious everyday tasks become difficult.
- Having trouble concentrating or making decisions.
- Thinking repetitive thoughts.
- Worrying about our own anxiousness.
- Feeling fatigue, headache, depression, nausea, irritability, exhaustion, or grief.
- Experiencing shortness of breath, chronic heartburn or indigestion. (In fact, sometimes irritable bowel syndrome (IBS) can be diagnosed as a result of symptoms associated with chronic anxiety.)
- Regularly experiencing anxiousness that results in suffering or pain as opposed to excitement.
Chronic Anxiety and Other Anxiety Disorders
If someone is chronically anxious, they may have an anxiety disorder.
Some anxiety disorders are triggered by events or circumstances.
For example, social anxiety disorder is often associated with engaging with other people.
Those who suffer from it often believe they are being judged and can become very self-conscious in everyday interactions.
Some people feel intense fear as a reaction to a certain stimulus. For example, some experience fear of flying, heights, snakes, insects or a certain type of animal. This type of anxiety is known as a phobia.
Obsessive-Compulsive Disorder (OCD) is another mental health disorder that effects many who suffer from anxiety.
OCD usually focuses on a particular obsession, such as cleanliness, or timeliness, or order. The anxiety associated with the condition only relieved by performing a certain act (compulsion), such as hand washing, checking and re-checking the stove, etc.
Generalized anxiety disorder (GAD) is a condition that often has no clear cause.
People with GAD feel unexplained, intense feelings of fear, worry or tension.
These feelings may overwhelm and debilitate them.
The feelings can be so intense that they result in physical effects and illness.
Sufferers may begin to doubt themselves and their feelings.
And this compounds their stress even more.
This reinforces and facilitates the damaging cycle of chronic anxiety.
What To Do If You Are Experiencing an Anxiety Disorder
If you think you’re experiencing an anxiety disorder, seek professional help.
Reach out to a physician, therapist, or other qualified person to determine the best treatment plan for you.
In addition, keep in mind these lifestyle choices and attitude considerations we can make to help manage our chronic anxiety:
- Spend more time in natural light and sunlight.
- Exercise regularly.
- Reduce exposure to screens and social media.
- Drink chamomile tea and lots of water.
- Drink fewer caffeinated and alcoholic drinks.
- Reduce our intake of sweets.
- Above all, be kind to yourself. You are going through a difficult time, but never doubt your self-worth and value.
There’s also something we can do to cope in the moment, when bad feelings are peaking and we crave instant relief.
In these situations, one of the most powerful things we can do is to concentrate on changing our thinking.
Some suggestions for thoughts to focus on are:
- I’ve done this before. I can do this again
- In this moment, nothing is threatening me.
- I feel anxious. It’s a feeling. Feelings come and go. This will pass.
- Right now, I’m safe.
- I can learn from this experience.
- I can take things as slowly as I need to.
- Any feelings are okay to have.
- Thoughts are only thoughts.
- I can stop and take a deep breath whenever I need to.
Are there other coping statements you use based on your own prior experiences? Add them to this list.
Keep them handy when and if you feel anxiety beginning to cloud your mind.
This blog post is not medical advice. If you think you may suffer from chronic anxiety, seek help from a medical professional.
Thank you as always for reading.
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Joan Senio is the founder of KindCompassCoach. Her career includes 20+ years as a health care executive and 15 years (and counting) as a consultant. The common thread through Joan’s professional life has been a commitment to lead, mentor and coach current and future leaders, and women from all walks of life. KindCompassCoach provides information and advice grounded in Joan’s personal experience; however, all articles are backed by research and provide facts and advice from a wide variety of experts. Joan also serves as a thought-leader for KuelLife.com and is a regular contributor to PsychReg and Sixty and Me.
4 Responses
This is such a helpful and informative post! I have Generalized Anxiety Disorder, and you describe it perfectly. I love your suggestions for changing our mindsets during moments of extreme anxiety. I’ll remember the positive thoughts you provide in the future when anxiety and negativity overtake me. Thanks again for this valuable advice, and take care!
Michelle, thank you very much for your comment. I’m grateful that you read and enjoyed the post and found it helpful!
My sadness can be the reason for depression and anxiety. My past decisions, choices, in the past are with me everyday. I know you cannot go back and I get that, however, I have to live with the results of my past every day. It hurts and causes incredible sadness to the point of tears often.
Thank you for being brave and sharing your thoughts with all of us. Can you think about how you would speak to a friend experiencing what you are dealing with? How would you try to reassure and comfort her? Try to speak to yourself this way. You might say: “We’ve all made decisions we regret and taken actions that we wish we hadn’t. Though the impact of those things may be meaningful and significant, they do not need to define the rest of our lives. We all do the best we can with what we have to work with. Many times, we don’t have the knowledge, experience, patience, or foresight to make the best choices. But we learn. And we go on. And hopefully we do better next time.”