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Grace Fields

English 1201

Prof. Cassel

3 November 2019

Coping With Anxiety

What are the best ways to cope with anxiety? This question is asked by

thousands of struggling people everyday. There are many different types of anxiety, but

they all have common effects. Some of the symptoms of anxiety are lack of

concentration, excessive amounts of stress, insomnia, hyperventilation, and more.

Anxiety is a very common mental disorder and lots of people struggle to find ways to

cope with it, including me. In this essay, I hope to help readers learn new ways to

overcome or ease anxiety.

Anxiety is present around feelings of tension and worry. There are many different

types of anxiety, but they all have similar side effects. Anxiety is present in obsessive

compulsive disorder (OCD), post traumatic stress disorder (PTSD), social anxiety,

generalized anxiety (GED), and panic disorders. Anxiety is often very hard to manage,

especially with massive amounts of stress. The major behavioral and mental side

effects of anxiety are excessive worrying, shortness of breath leading to

hyperventilation, restlessness, and racing thoughts leading to lack of concentration.

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There are also ways anxiety can affect the body. For example, rapid heart beat, chest

pain, urinary response, cardiovascular system response, and more.

In the past, anxiety was very common in 20-30 year olds; however now is most

common at the age of 13-18. In the past, anxiety was mostly recognized in people with

depression disorders. In the 1990s, the annual cost of anxiety disorders was $42.3

billion in the US or $1542 per sufferer. More than half of the costs when into

non-psychiatric treatment, when only 31% of the US used psychiatric treatment. In the

1950s, doctors would diagnose someone with depression and perscribe them

antidepressant pills. People would come back to the doctor complaining about side

effects involving anxiety. After a couple of years, depression and anxiety became more

common. Doctors were starting to notice patients with depression often had anxiety as

well. Depending on the level of anxiety, some people were considered psychotic and

some patients with anxiety were sent to a psychiatric ward.

Currently, “approximately 40 million american adults; roughly 18% of the

population” have an anxiety disorder according to the Depression and Anxiety

Association of America. Anxiety disorders have increased since 1990, and continues to

increase today, with 1 in 13 people suffering from anxiety everyday.

 Anxiety is now known to be very common and can easily be treated depending

on the severeness. The most common ways to treat anxiety are self-management,

therapy or counseling, and medication. These are all common ways, used for very

different of anxiety disorders. Each main coping skill can be used to help someone with

an anxiety disorder calm down or feel at ease.

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Anxiety can be caused by various different things like objects, people, situations,

etc. Anxiety can be different for everyone who experiences it. Some people have mild

anxiety disorders causing them to feel nervous, sweat, feel weak, have trouble focusing,

and more. A medium/moderate anxiety disorder would most likely cause people to feel

restless, increased heart rate, hyperventilation, trembling, etc. Lastly, an extreme

anxiety disorder would most likely cause people to make unrealistic conclusions in their

mind, sleep issues, dry mouth, nausea, headaches, uneasiness, and constant fear.

Again, these symptoms and levels of anxiety can be different for everyone.

Thousands of people are surrounded by people with anxiety disorders everyday.

Sometimes the people closest to us struggle as well. A very popular question that is

asked about anxiety is “How can I help my friend cope with anxiety?” From personal

experience, everyone is different while having anxiety. Sometimes people need to have

physical contact to feel at ease; others do not like to be touched by anyone or anything.

It is always okay to ask someone “what would you like me to do?” This question gives

the person the opportunity to not feel uncomfortable and get the correct help they need

to feel better.

Self-management is most commonly used by people with less severe anxiety

disorders. This can be done by managing stress levels, exercises, relaxation, support
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networks, and positive thoughts. Stress management involves not overworking yourself

and only taking on tasks that you can complete in a reasonable time. Exercising can be

a great way to relieve anxiety by not only having a better self-image, but it also releases

chemicals in the brain that stimulate positive emotions. Support networks, like close

friends or family can help because you can talk to them about your feelings. It is

possible that they understand your feelings, and they could help you through your fears

and worries. Always having someone you can trust is a very useful coping skill. Even

the presence of someone you are comfortable with can help you feel more at ease.

Luckily, psychologists and therapists have increased their knowledge on this

topic and have given us great ways to cope with anxiety. One popular example given by

a therapist is challenging thoughts. Think to yourself “are these thoughts going to help

me reach my goal?” “are these thoughts productive?.” If the answer to these questions

is no, think of more positive things that could potentially help you reach your goal.

Therapists often recommend thinking positively. Having an open mind can help you

achieve your goals in the future. For example, if you were going into a test with a

negative attitude, you are most likely not going to get the grade you wanted. But, if you

go into the test with a positive, “I can do it” attitude, you are more likely to pass the test.
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People with severe anxiety disorders need to resort to medication. The most

common medicine is Prozac, but others like Zoloft, Paxil, Lexapro, and Celexa are used

as well. Prozac is a ​selective serotonin reuptake inhibitor (SSRI). Serotonin is not only

used for helping with anxiety, it is also known for improving digestion and appetite

problems, moods, and social behavior. Serotonin is known for increasing the serotonin

level in the brain to make a person more happy. When serotonin is not in the system of

someone with severe anxiety, they often become depressed, due to the low serotonin

levels in their brain.

Some people with severe anxiety prefer not to take serotonin due to the side

effects. It sounds crazy but, sometimes the side effects of a drug can make your

disorder worse. For example, the most common use of serotonin is to decrease anxiety

and depression, but serotonin has many side effects, sometimes including anxiety and

depression. Others side effects of this drug include dry mouth, nausea, headache,

vomiting, etc. Some people tend to think serotonin is the main cause of their anxiety if

the side effects are too severe.

Anxiety is not only caused by thoughts, phobias, other people, etc. Anxiety also

can be affected by foods, drinks, sleep, and more. An example of drink related anxiety

is alcohol. Alcohol can change serotonin and other neurotransmitters in the brain, which
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can increase anxiety. Poor-diets and coffee can also worsen anxiety. By having a

well-balanced diet and less caffeine, less stimulants in the brain will be “turned on” and

someone feel more relaxed. Lastly, a good sleep schedule can help a person focus

more on goals and will be more aware of their surroundings. It is proven that the more

sleep a person gets at night, the better their mood will be.

Some people prefer more natural ways to relieve their anxiety by doing relaxation

techniques. Some effective relaxation techniques are breathing, visualizing, and

counting. These are all very simple ways to cope with anxiety, especially in situations

when a person do not have someone to help calm someone down. Yoga and meditation

are also very simple ways to relieve anxiety, by calming the muscles and mind at the

same time.

Breathing can be very helpful during an anxiety attack. Breathing is proven to

relax not only the body, but the mind. When someone with anxiety is able to relax their

mind, their thoughts slow down causing them to calm down. Erica Cirino, a scientist and

author of the “Anxiety Exercises” by healthline states “When you’re feeling anxious, you

might notice that your heart rate and breathing get a bit faster. You may also begin to

sweat and feel dizzy or lightheaded. When you’re anxious, getting your ​breathing​ under

control can relax both your body and mind.” It is important to focus on breathing
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because a person’s heart rate increases during anxiety attacks, which can possibly

result in a heart attack depending on the severity of the anxiety disorder.

Visualizing is very common for people who can easily paint a “mental picture” in

their mind. It is helpful to find a quiet, calm, and comfortable area to sit in. Cirino

recommends “Think(ing)of your ideal place to relax. While it can be any place in the

world, real or imaginary, it should be an image that you find very calming, happy,

peaceful, and safe.” While making sure it is anywhere in the world, it is recommended to

think of somewhere fairly simple, so you can resort back to it when needed.

Personally, when I am starting to feel anxious, I start to shake and hyperventilate.

I often feel anxious in social situations or when I get extremely stressed, causing me to

have social anxiety. My anxiety isn’t extreme compared to others,but I still have other

common side effects of anxiety. I can feel my heart rapidly beating, I can’t breath, and I

often have anxiety attacks. I tend to have a lot on my plate for a 15 year old, so I feel

anxious very often. The coping skill I most commonly use is calmly breathing. I inhale

for six seconds and exhale for eight. It sounds like a very mild, basic exercise to help

someone calm down, but that is what I like about it. It is very easy to do and it usually

has quick results.

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Although it sounds crazy, counting has been proven to help people cope with

anxiety. It is recommended to sit in a quiet place while counting, slowly count to ten in

their head. If someone still feel extremely anxious, count to 20 or even 30. Counting is

proven to help release stress, because it helps the mind focus on something else, aside

from the stressor. Cirino states “Sometimes this relief occurs quickly, but other times it

might take a while. Stay calm and patient.” Again, depending on the severity it can help

relieve anxiety very quickly, but it is different for everyone.

Anxiety is very different for each person who experiences it. Anxiety rates in

young

children are

rapidly

increasing as

the years go

on. Younger

kids with

anxiety tend

to give big

signs of the

symptoms.
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For example, if a kid isn’t doing very well in their school work, they seem to be

restless, overwhelmed, or more, they most likely have anxiety. It is important to notice

these things in young children, due to anxiety increasing.

In conclusion, anxiety disorders and treatments have changed throughout the

years. Even though it has changed, there are new ways to cope with anxiety that will

help different severities. Medication, counting, confiding in a trusted friend or family

member, calmly breathing, and visualizing are all common ways to ease anxiety.

Whether it is self-management, therapy, or counseling, there is a light at the end of the

tunnel.
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References

Angst, J., and M. Vollrath. “The Natural History of Anxiety Disorders.” ​Wiley

Online Library,​ John Wiley & Sons, Ltd (10.1111), 23 Aug. 2007,

https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0447.1991.tb03176.x​.

Cuncic, Arlin. “How Is Prozac Used to Treat Anxiety?” ​Verywell Mind​, Verywell

Mind, 2 Aug. 2019,

https://www.verywellmind.com/how-is-prozac-used-to-treat-social-anxiety-disorder-3024

962​.

Davis, Jeanie Lerche. “How to Deal With Anxiety: Learning How to Cope.”

WebMD,​ WebMD, 31 Dec. 2009,

https://www.webmd.com/anxiety-panic/features/coping-with-anxiety#2​.

Felmen, Adam. “Anxiety Treatment: Self-Management, Therapy, and

Medication.” ​Medical News Today,​ MediLexicon International, 18 Nov. 2018,

https://www.medicalnewstoday.com/articles/323494.php​.
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Greenberg, P E, et al. “The Economic Burden of Anxiety Disorders in the 1990s.”

The Journal of Clinical Psychiatry,​ U.S. National Library of Medicine, July 1999,

https://www.ncbi.nlm.nih.gov/pubmed/10453795​.

Horwitz, Allan V. “How an Age of Anxiety Became an Age of Depression.” ​The

Milbank Quarterly​, Blackwell Publishing Inc, Mar. 2010,

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2888013/​.

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