What causes anxiety + 7 useful things to help you cope

What is anxiety? 

It is an often discussed topic in the mental health community. However, many people may not have a clear understanding of what it actually is.

What do you picture in your mind when you hear that word?  Someone who has no friends, no love life, can’t get out of bed.

These tropes are worn as hell.  If you’ve thought these things, I am not judging you.  But I am challenging you to change your perceptions.

I have suffered from anxiety to a varying degree since I was about 11 or 12 years old. I was teased a lot in school and it caused a lot of common symptoms of anxiety to emerge.

So, what does anxiety look like for the average person?

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Also, I am not a doctor or mental health professional. Just someone who has lived with anxiety for many years who is passionate about sharing her experiences and tips for success. If you are in crisis call your doctor, then click here for some good mental health resources.

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What is anxiety?

Anxiety is defined by Mayo Clinic as:

Experiencing occasional anxiety is a normal part of life. However, people with anxiety disorders frequently have intense, excessive and persistent worry and fear about everyday situations. Often, anxiety disorders involve repeated episodes of sudden feelings of intense anxiety and fear or terror that reach a peak within minutes (panic attacks).

Anxiety Disorders

So, while some anxiety is normal, the degree to which people with a diagnosis experience it is not normal.

It’s normal to feel anxious on your wedding day or before a job interview.  It is not normal to feel anxiety on a day to day basis without any obvious triggers.

What are the symptoms?

Common anxiety signs and symptoms (according to the above linked article) include:

  • Feeling nervous, restless or tense
  • Having a sense of impending danger, panic or doom
  • Having an increased heart rate
  • Breathing rapidly (hyperventilation)
  • Sweating
  • Trembling
  • Feeling weak or tired
  • Trouble concentrating or thinking about anything other than the present worry
  • Having trouble sleeping
  • Experiencing gastrointestinal (GI) problems
  • Having difficulty controlling worry
  • Having the urge to avoid things that trigger anxiety
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Who does it affect?

According to the Anxiety and Depression Association of America, anxiety is the most common mental illness. It affects 40 million people in the US. That is 18.1% of the population!

It is most common among those 13-60, and is more likely to affect women, but can be common in older adults as well.

Let’s break this down.  I’ll use my holiday party example.  If you are at a holiday party with 100 coworkers, 18 of them live with anxiety on a  daily basis.  

That is freaking massive!  Bipolar babes like me tend to get a lot of media spotlight, but it is just as important to talk about the people so anxious that they can’t leave their house.  These people need a voice.

How do you treat anxiety?

There are a lot of really effective ways to manage anxiety, although sadly it is common for it to go untreated. This is why we need to talk about it and share resources openly. We need to do our part to erase the stigma so that those fighting this illness find the courage to speak up.

Medication

If you think you are suffering from anxiety, make an appointment with your primary care physician. They can likely refer you to a psychiatrist who will be able to further assess the situation.

Once you get in to see the psychiatrist, you will discuss the symptoms you have been facing. He or she may prescribe medication to help you cope. This could be medication that you take daily and proactively, or it could be just on an as needed basis. Whatever the case, there are a lot of great options out there.

Therapy

Once you see a psychiatrist, they may recommend also meeting with a therapist. I went back to therapy a couple months ago and I already see so much improvement in my symptoms.

The therapist (or social worker, or psychologist) will listen to your issues and based on that, come up with some coping strategies that you can use to manage your anxiety.

what causes anxiety

Exercise

I firmly believe in the power of exercise. It releases feel-good chemicals that act as a powerhouse to fight anxiety and depression.

I recommend making it a priority to break a sweat at least 3 days a week for at least 30 minutes. You can do whatever you enjoy: power-walking, jogging, lifting weights, martial arts… The key is to find something you enjoy!

Essential oils

I have been using essential oils for about 3 years and have found them greatly beneficial for my anxiety and depression.

Types of essential oils you can try:

  • Citrus oils: Oils like orange smell happy and bright and can often distract your brain from whatever you are feeling
  • Lavender: This one is famous for its soothing properties. Try adding a few drops to some epsom salt and enjoying a relaxing bath.
  • Roman chamomile: This one would be great in the diffuser at bed time or rubbed on the soles of your feet.

Journaling

I recently wrote a blog post about this. To sum up, journaling has a lot of great benefits. It can rid your brain of negative thoughts and get you on the path to a better mindset.

What can you write about? There are lots of ways you can get started if you are unsure! You can write down a list of daily positive affirmations, or things you are grateful for. You could try writing down a stream of consciousness, like a mind dump. There are a lot of options.

Click HERE to download this free journal prompts download!

Supplements

There are supplements that have been shown to be effective for helping those with anxiety or depression. You could try:

  • B complex
  • Valerian root
  • GABA
  • Probiotics
  • Omega 3 fatty acids

Finding an ally

Finding someone you can be vulnerable with is critical. Apart from a therapist, you need someone in your close circle that you can talk to about your anxiety.

I recommend setting aside time to talk to them like an appointment on your calendar. Set a daily reminder on your phone to check in via text if that is okay with them. Just being able to talk to a friend can make a world of difference.

what causes anxiety, anxious person, how to help anxiety

You are not alone.

The important thing to remember is while your symptoms can feel debilitating and isolating, you are by no means alone. The statistics above prove that is far from being true. You are surrounded by people with their own journeys and battles, and many of them walk the same path as you.

Do you live with anxiety? What are some things you do to make yourself feel better? Tell me in the comments below. And don’t forget to share the post with your anxious friends!

Whatever causes your anxiety, just know: There is hope out there.


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Related posts for causes of anxiety:

How to recognize the physical symptoms of depression and anxiety

Anxiety and sleep: 7 tips to feel more rested when you’re anxious

Health Anxiety: What it is & what you can do

Important Facts About Anxiety

40 thoughts on “What causes anxiety + 7 useful things to help you cope”

  1. I love that you wrote about this, I’ve been struggling with anxiety! I’ve been getting through it though with exercise, will take a look into your other tips too, such an important subject!!!

  2. I have struggled with anxiety as long as I can remember. However, only in the past 2 years have I sought treatment. Essential oils and finding an ally definitely helped me overcome some of my more dangerous anxieties. Thank you for the very informative post!

    1. I’ve been slowly getting back to the habit, and it does help with some of my thought processes. Good luck, and thanks for reading!

  3. I have anxiety and my daughter was just diagnosed with it. It’s been difficult but thank goodness for therapy!

    1. Definitely! I had to move mine to once a week instead of every other week, and it’s a big help. Take care!

  4. Thank you for sharing this! I’ve learned a lot based on your experience. Your recommendation for exercises is a great input. Healthy living is a key factor.

  5. I used to really struggle with my anxiety. I think I have the kinks worked out though. It is a never ending struggle.

    1. Glad you seem to have it mostly under control. You’re right though, it’s never truly “over.” Thanks for reading, and take care.

  6. I wish I had known more about anxiety when I was a teen. I used to cry during my presentations to the class because I was so stressed out. In college, I would get so nervous, that sometimes I skipped class. Thankfully, my anxiety subsided as I got older. Every now and then, (especially during this pandemic) I’ll feel a panic attack coming on, but I have a few strategies to help me cope with them.

    1. Aww that’s hard. I would ask to stay home a lot for that same reason especially in jr high and sometimes high school. I’m glad you fund some things to help. Take care, and thanks for reading!

  7. Exercise and journaling – I definitely see those are two ways to curb anxiety. I know for me, exercise calms A LOT of any tension built up in me! And then journaling/writing also helps me GET IT OUT.

  8. Thanks to blogs like yours, more people in my life are comfortable speaking up and asking for support when times are down. Thanks for all of the great information on this topic.

    1. No problem! I’m glad you noticed that trend! That’s why I’m here 🙂 Thanks so much for reading.

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