Breaking the Cycle: Effective Strategies to Manage Chronic Anxiety
How Anxiety Affects Our Well-Being
Hi guys, it is your girl again and I am here with more juice to savor. This quarter changes many things in how I do things and see things.
If you are yet to get everything in shape don’t worry there is still enough sun out there to dry your clothes. Just keep pushing, you get this and you get it alright.
So moving into our topic for today Anxiety. These past few days my morning routine was to learn what we all go through including me.
I started researching the word anxiety and it came to me why not put it into writing to share what I learned about it and also have a note I can go back to in the future to refresh my memory?
We all at one point have undergone anxiety, so let me put a definition to anxiety: Anxiety is a natural response to stress or perceived threats.
It involves feelings of worry, nervousness, or fear ranging from mild to severe. While occasional anxiety is a normal part of life, chronic anxiety can interfere with daily activities and overall well-being.
I hope you get it now, anxiety isn’t bad but too much sugar in a tea would lead to diabetes the doctor would say.
This leads me to what causes anxiety because these past few days it looks like I have a lot on my mind that keeps me awake and thinking of so many things.
So let us get right into it 🤗❤️❤️😎
Causes of Anxiety
Genetics
Anxiety can run in families, suggesting a genetic predisposition. When I saw genetics I was like so one can inherit anxiety, that isn’t funny at all, because of all things anxiety.
It is what it is like seriously nothing is impossible under heaven. I pray all under siege of anxiety I release in Jesus's Name.
Brain Chemistry
Imbalances in brain chemistry, particularly involving neurotransmitters like serotonin and dopamine, can play a significant role in contributing to anxiety.
These neurotransmitters act as chemical messengers that regulate emotions and mood in the human body.
Last year, I explored the functions of serotonin and dopamine extensively, discovering their critical roles as agents that influence our emotional responses and overall mental well-being.
Environmental Stressors
Traumatic events, major life changes, and chronic stress from work or relationships can trigger anxiety.
These factors are often the primary contributors to anxiety. While our environment can both help and harm us, it is up to us to determine how we respond and what we choose to focus on.
Medical Conditions
Certain health issues, such as heart disease, diabetes, or thyroid problems, can be linked to anxiety.
Sometimes what you do not know does not kill you, the fear of knowing even kills some than the medical condition.
I remember during COVID-19 my brother was crying because he thought he had COVID-19 but what he had was cough and catarrh it was a full drama all because the symptoms were in relationship to what they say COVID-19 started with but I thank God his fear didn’t happen.
And to anyone who lost someone during the pandemic, I pray God will heal the wound created by the loss.
Substance Use
Abuse of alcohol, drugs, or caffeine, can intensify anxiety symptoms.
Many individuals believe that using these substances will make them feel “okay” or give them a “high,” but in reality, abuse of these substances often causes more harm than good.
Prolonged use can lead to dependency and withdrawal, which exacerbates anxiety and creates a detrimental cycle that is difficult to escape.
Personality
Personality traits, such as perfectionism or high sensitivity, can make individuals more susceptible to anxiety.
It’s often said that personality is everything, and perfectionism, in particular, can be detrimental.
This trait leads people to focus excessively on achieving perfection, preventing them from appreciating and celebrating small successes along the way.
Fear Of The Future
Have you had a fear of the future, well let me tell you about the fear of the future this is the most common cause of anxiety because we are not sure what the future holds, we want to know if it will turn out well or not.
I was in this shoes before now and I learned nothing to be afraid of because our future is in the maker’s hand, he knows every time and he has it all figured out.
So what we can do is to live in the present and leave the future to the future likewise past to the past.
As we roll here 🤗, I can’t just learn the cause and not touch how to help me and you overcome the issue. Ya, you can call me a solution provider 🤣🤣🤣.
That is a lie tho, we all know only God is the solution provider but then let us talk about how to overcome or resolve anxiety.
How To Resolve Anxiety
Lifestyle Changes
- Exercise Regularly: Physical activity releases endorphins, which improve mood and reduce stress. For June I gave myself an exercise chart which was for 21 days and this changed my life.
- Healthy Diet: Eating a balanced diet helps maintain stable blood sugar levels, which can affect mood and anxiety.
- Sleep Hygiene: Ensuring adequate, quality sleep helps regulate emotions and reduce anxiety.
- Limit Stimulants: Reducing intake of caffeine, nicotine, and alcohol can help manage anxiety symptoms.
Cognitive Behavioral Techniques
- Cognitive Behavioral Therapy (CBT): This therapy focuses on identifying and changing negative thought patterns and behaviors that contribute to anxiety.
- Mindfulness and Meditation: Practices like meditation, deep breathing, and progressive muscle relaxation can help calm the mind and reduce anxiety.
- Stress Management Techniques: Techniques such as time management, setting realistic goals, and practicing relaxation exercises can reduce overall stress.
Professional Help
- Therapy: Working with a psychologist or counselor can provide support and strategies for managing anxiety.
- Medication: In some cases, medication such as antidepressants or anti-anxiety drugs may be prescribed by a healthcare provider.
Support Networks
- Social Support: Maintaining strong relationships with friends and family can provide emotional support and reduce feelings of isolation.
- Support Groups: Joining a support group can provide a sense of community and shared experience, which can be comforting.
Self-Care Practices
- Journaling: Writing about thoughts and feelings can help process emotions and reduce anxiety.
- Hobbies and Interests: Engaging in activities that bring joy and relaxation can distract from anxiety and improve mood.
- Setting Boundaries: Learning to say no and managing commitments can prevent overwhelm and reduce stress.
Have you learned one or two things, if not please go over it again because this is a game changer for me and if you know anyone undergoing this kind of issue please be of helping hand and don’t forget to share your opinion on how to best you think we can overcome our anxieties together 🤗🤗.
I will be dropping my pen here today with a word from a wise man saying “There is still empty space in the Book of Life, you can write a new story over and over again”.
Much love ❤️ from your one and only writer Adejoke Ogundipe.
