Methods to Coping with Anxiety
Anxiety disorders are the most common mental illness in the United States. Anxiety can also eventually lead to depression. According to the American Psychological Association, “Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes. Depression is characterized by a persistently depressed mood and loss of interest in activities causing an impairment in daily life.” Anxiety disorders include generalized anxiety disorder (GAD), panic disorder and panic attacks, agoraphobia, social anxiety disorder (SAD), selective mutism, separation anxiety, and specific phobias.
Nearly 40 million people in the United States experience an anxiety disorder in any given year, but only ⅓ of those suffering receive treatment. According to Psychology Today, “the most common reported reason for not seeking help is fear from what others will say or think.” Other reasons include financial status and unawareness of resources.
I have always had mild anxiety since I was younger, but from 2016-2018 the symptoms became worse and I started getting panic attacks. In this article, I will talk about my struggle with anxiety and panic attacks and the resources I used and continue to use in order to cope and overcome it.
It is normal to experience occasional anxiety. Maybe you have a job interview or a big exam coming up and you get those feelings of anxiousness and worry, this is normal. People who suffer from anxiety will have it consistently. It will seem uncontrollable and overwhelming. I have had a therapist since I was around ten years old and I still currently see one a decade later. Some therapists may not work for you or you don’t feel comfortable talking to them, don’t force the connection. My current therapist is my tenth therapist in my lifetime and, in the past, I have seen a few and just knew that this isn’t going to work for me. But, when you find the right therapist, you will be able to express how you’re feeling and what you’re going through with ease and confidence.
When my anxiety started to become more intense, it became borderline depression. I had no desire to get up in the morning and I didn’t eat for days, sometimes weeks even. Events that I had looked forward to I didn’t show up or would have to leave in the middle of. When the panic attacks started, I felt like just a body with no soul, trying to survive day-to-day. It was hard to explain to people what was going on because I didn’t even know myself exactly what was going on. I would skip school and call out of work because I couldn’t handle the pressure and anytime I was out in public my anxiety was overwhelming. I went to a large family dinner one night and was having a great time, smiling and laughing, and then all of a sudden my chest became tight and my breathing became rapid and I just burst into tears and had to leave. This wasn’t the first nor the last time this was going to happen to me.
I had seen a therapist who concentrated on anxiety and she diagnosed me with severe anxiety and mood swings. I was taking anxiety pills (as needed) to calm my nerves when I felt them getting tense. I was also prescribed daily ones that would have to be taken everyday for the rest of my life, but I chose not to because I strongly felt I was in control of pulling myself out of this rapid, down-spiraling hole.
Over the course of two years, my symptoms were like a roller-coaster. One day I would feel great, be productive, and have no anxiety. The next day it would be the total opposite. It wasn’t until the end of 2018, when I hit rock bottom, my lowest of lows. I had the worst two weeks of my life. I didn’t eat for two weeks and didn’t move from my bed. Then I had a moment where I literally said to myself, “What the fuck are you doing with your life Mariah.”
Writing and reliving this past moment is currently bringing tears to my eyes because I can 100% say from that eye-opening day until now, I have only grown and blossomed into something better each and every day. Yes, I still have bad days but nowhere near “rock bottom”.
What did I do to break out of it? I turned my focus on SELF-LOVE. Everyday I was doing things that made ME happy and making decisions based on what was best for me and only me. I completely changed my diet and started incorporating the 80-20 method (80% healthy food to 20% snack food). Foods that are rich in antioxidants help boost serotonin in the brain, which calms your mind down. I also started really working out. I have always been athletic, but for those two years it was hard to find any motivation to move. I started hitting the gym a minimum of 5 times a week and doing intense cardio and weight training. Weight training helped emphasize the changes I was making physically and mentally by seeing my consistent progress.
This same year, I also made the decision to follow my dreams and go to school in NYC and it has been one of the greatest decisions I’ve made. At first I was actually denied from Baruch, but I was so determined to make it into this school knowing that my credentials far exceeded their requirements and knowing that this was the school for me, so I wrote an appeal letter and eventually got accepted.
The year (2019) became the year of figuring out who I was and my purpose for being here. I started becoming the greatest version of myself and still am.
Exercising helps lower my anxiety and reduces the number of panic attacks that I get. There are times when I get anxiety and am unable to exercise in the moment, but I have learned how to manage it and the best way I found for myself is by distraction. I downloaded puzzles and games onto my phone and anytime I feel tense or my anxiety starting to rise, I do puzzles or play games. It completely takes my mind off of how I’m feeling. I do also still get panic attacks and I’ve realized they occur during times where I am putting too much on my plate and I’m drowned in overwhelmness. I had two panic attacks last year in the middle of my school day and had to take the next bus home. I am still working on trying to find the best way to cope with panic attacks while also remembering to not be too hard on myself. No one is perfect.
I also have acknowledged my poor mentality. I was constantly victim blaming myself for things that were out of my control and I never took accountability for my wrongdoings. A quote that has always stuck with me is, “Everything happens for a reason.” I know that if things didn’t play out the way they did, I could never be the person who I am today. I am extremely grateful for the support system I had during this time, but I knew that it was me who needed to realize what was happening and start making those changes. The mind is so powerful so why use it to create negative thoughts when we can create an infinite number of positive ones? I know this is easier said than done, but it took four years for me to fully see this. And now I have my own website, my own business, and I am confident enough to speak on my experiences and hope this reaches a soul looking for that sign of hope. This is it. Right here. You are worth fighting for. Use the available resources around you to help you because this is a very hard journey to take on alone. And always remember that there is a light at the end of the dark tunnel.
It is important to recognize the symptoms of anxiety, depression, and other mental illnesses in order to help you or the people around you.
Anxiety:
- Sweating
- Shortness of breath
- Easily fatigued
- Feeling restless
- Constantly worrying
- Overgeneralizing
- Always thinking about worst-case scenarios
- Avoiding situations/events/people
- Seeking reassurance
- Easily irritable or frustrated
Depression:
- Feelings of sadness, tearfulness, emptiness or hopelessness
- Angry outbursts, irritability or frustration, even over small matters
- Loss of interest or pleasure in most or all normal activities.
- Sleep insomnia or sleeping too much
- Tiredness and lack of energy
- Reduced appetite and weight loss or increased cravings for food and weight gain
- Anxiety, agitation or restlessness
- Slowed thinking, speaking or body movements
- Feelings of worthlessness or guilt, fixating on past failures or self-blame
- Trouble thinking, concentrating, making decisions and remembering things
- Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
Panic Attacks:
- Fear of loss in control
- Fast, rapid heart rate
- Sweating
- Shaking
- Shortness of breath/tightness in chest or throat
- Headache
- Dizziness
- Feeling of unreality or detachment
Resources to use
THE NATIONAL ALLIANCE ON MENTAL ILLNESS: 1-800-662-HELP (4357) : SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.
SUBSTANCE ABUSE AND MENTAL HEALTH SERVICES ADMINISTRATION: 1-800-950-NAMI (6264) : The NAMI HelpLine is a free, nationwide peer-support service providing information, resource referrals and support to people living with mental health conditions, their family members and caregivers, mental health providers and the public.
NATIONAL INSTITUTE OF MENTAL HEALTH (NIMH): (866) 615-6464. This organization has a variety of methods for you to communicate with knowledgeable people about mental health issues. In addition to the phone line, there is a live online chat option.
NATIONAL SUICIDE PREVENTION HOTLINE: 1-800-273-TALK (8255)
If you are interested in finding a therapist for you, call your insurance and have them give you a list of therapists in your area. (Once you have this list, it is always good to read reviews online!).
