Can I Get Over My Anxiety Disorder? Treatments for Anxiety

Living with an anxiety disorder is challenging. You live in a negative state filled with anxious thoughts and limiting beliefs. The fearful thoughts weigh you down. Preventing you from living a life filled with joy and happiness. 

Being bombarded with negative thoughts about the future, feeling afraid of the things that might happen, avoiding social interactions for the fear of being judged, and getting flashbacks of our most traumatic experiences is a living hell. Especially if you go through these thoughts and feelings on a daily basis. But it’s important to remember that no matter how dark the tunnel looks, there’s always light in the end. 

This is why seeking support for anxiety is important if you want to regain the joy in your daily life. Seeking help is essential to living calmer and happier lives that aren’t held back by intrusive thoughts, fears, and unhelpful coping mechanisms. 

In this article, we’ll share different treatments MeHelp psychology offers our clients who experience different types of anxieties. Do take note that we’re sharing these ideas to you as an informative guide on what to expect, and not as medical advice. These ideas are meant to show you that if you (or anyone you love) is experiencing anxiety, there is a light at the end of the tunnel. 

Understanding Anxiety Disorders

Being Clear on Anxiety 

Before we delve into the different solutions, let’s first define what anxiety disorders are, and how they’re different with nervousness. 

Anxiety disorders are a condition where a person is in a prolonged state of excessive fear and worry. What differentiates it from nervousness is how long you experience it, and how intense the feelings of fear are.

Typically, we experience nervousness before certain events such as an interview, a performance, or a first date. This is normal especially when the circumstances are unfamiliar to us. That’s because nervousness and anxiety is our body’s natural response to the unknown. This survival mechanism prepares us to fight or run if necessary (fight or flight mode). 

What’s not normal is when these feelings of nervousness or fear persists and intrudes into every facet of our lives. 

There’s More than Just One Type of Anxiety 

As we have mentioned in our previous articles, there are various anxiety disorders, each with specific characteristics. 

• Generalised Anxiety Disorder (GAD) involves persistent, excessive worry
• Panic Disorder is marked by sudden, intense panic attacks 
• Phobias relate to an intense fear of particular situations or objects
• Post-Traumatic Stress Disorder is a response to stressful life events that cause flashbacks and other intrusive experiences. 
• Social Anxiety is the fear of social interactions and situations from fear of judgement and embarrassment. 
• Obsessive-Compulsive Disorders are anxious behaviours that are typically a defence mechanism against anxiety. 

Impact on Daily Life

Anxiety disorders touch different aspects of a person’s life. It affects job performance, schoolwork, and personal relationships. The fear or anxiety must be out of proportion to the situation and hinder normal functioning to be diagnosed as an anxiety disorder. 

People with these disorders may try to avoid situations that trigger or worsen their symptoms, which can lead to social withdrawal and a decrease in life quality. Anxiety disorders are the most common mental disorders, affecting millions worldwide, but they are treatable with professional counselling, medication, and lifestyle changes. This allows most people with anxiety disorders to lead normal, productive lives.

Seeking Professional Help

Knowing when to reach out for professional help with your anxiety is important because this can help you recover quickly, and prevent you from falling into a rut. Here's are signs to monitor, so you know it's time to take that step:

• Persistent Anxiety: If you're constantly worrying for weeks on end, it's a sign you may need extra support.
• Impact on Daily Life: When anxiety starts getting in the way of your work, school, or relationships, it's time to seek help.
• Physical Symptoms: If you're experiencing things like a racing heart, shortness of breath, body pain,  or stomach issues without a clear reason, a professional can provide guidance.
• Avoidance: Are you avoiding certain places or activities because of your anxiety? It might be a sign that anxiety is holding you back.
• Difficulty Functioning: If the signs and symptoms of anxiety disorders are stopping you from performing your responsibilities, and it’s draining joy out, then you might need some help. 
• Frequent Panic Attacks: Recurring panic attacks are a clear signal to seek support.
• Unmanageable Stress: When self-help strategies aren't cutting it and stress becomes overwhelming, it's time to reach out.
• Changes in Sleep/Appetite: Notice significant changes in your sleeping or eating habits? It could be linked to your anxiety and worth discussing with a professional.
• Substance Use: Using alcohol or drugs as a way to cope with anxiety? Seeking professional help can address both issues.
• Emotional Distress: Feelings of hopelessness or extreme irritability impacting your well-being are important signs to seek support.

Recognising these signs in yourself is the first step toward getting the help you need. Don't hesitate to reach out to a mental health professional like our team at MeHelp Psychology—we’re here to support you on your journey to better mental health.

Psychological Treatments

Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) combines techniques to change both thoughts and behaviours that create anxiety. It focuses on tackling specific problems/anxieties. One of the popular techniques in CBT is called reframing. This is an activity wherein you challenge your anxious thoughts so it loses its power. 

Research shows that CBT is very effective in treating anxiety, working well in both clinical studies and everyday practice.

All our licensed professionals at MeHelp are trained to provide CBT to our clients. We use this to help those who are experiencing anxieties manage their thoughts better, and regain control over their minds. 

Mindfulness-Based Therapies

Mindfulness practices, including Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT), train individuals in mindful meditation and cognitive techniques. These therapies aim to reduce your reactions to emotions and improve stress management. Mindfulness is a helpful tool in managing anxiety because it allows us to recognize the thoughts we’re having. This awareness lets us observe, label, challenge, and discard them depending on their impact on us. 

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy focuses on accepting unhelpful thoughts and feelings while committing to actions aligned with personal values. It teaches us to appreciate and observe our thoughts without attempting to change them. This helps us reduce the behaviour regulatory function of anxiety. 

Problem-Solving Therapy

Problem-solving therapy provides us with tools for identifying and solving problems caused by our life stressors. This aims to improve quality of life and reduce the impact of illness. It is practical, focusing on present issues rather than the past, and trains us to see problems as challenges instead of fixed realities. This therapy has been effective in treating depression and anxiety, among other conditions, and can be a valuable component of a comprehensive treatment plan for anxiety disorders.

Lifestyle and Self-Help Strategies

Moving, Working Out, and Being Active

One key strategy for overcoming anxiety is to exercise on a regular basis. That’s because it releases endorphins, which are our brain’s mood boosters. These happy hormones balance out the body's stress hormones – adrenaline and cortisol which are overflowing when we’re anxious. 

Moreover, exercising frequently also enhances our brain’s overall function, which can relieve symptoms of anxiety. For example, exercises like jogging, swimming, cycling, walking, gardening, and dancing, have been proven to reduce anxiety and depression. It is beneficial to incorporate physical activity into one's routine to foster a sense of calm from anxiety.

Improving Your Daily Diet

A healthy diet is important if you want to overcome anxiety. That’s because certain foods have been proven to impact our mood and mind. Eating foods rich in magnesium, zinc, and omega-3 fatty acids are shown to help calm the mind and improve mood. That’s why eating foods like spinach, cashews, and salmon can be helpful to getting these essential nutrients. 

Moreover, probiotics can improve gut health, which is linked to mood regulation due to the gut-brain axis. That’s why eating dishes like yoghurt, pickles, kimchi, and sauerkraut can also be beneficial. 

Finding Peace with Relaxation Techniques

Adding relaxation techniques in our daily life can help us find calm, and significantly reduce stress. This helps us overcome and prevent anxiety disorders. 

You can learn techniques such as deep breathing, progressive muscle relaxation, and meditation to help you calm down. That’s because these activities can help activate the body's natural relaxation response, leading to a calmer state. 

Regular practice of these techniques can make them more effective. This is why many experts recommend having a daily mindfulness and meditation practice. 

Sleeping Habits

Good sleeping habits is one of the core pillars for mental wellness. That’s because sleep is our body’s way to restore and repair itself. This includes ensuring that our minds are in better health to handle anxiety. 

Creating a bedtime routine that helps us relax and prepares the body for sleep helps improve sleep quality. This might include avoiding coffee and other stimulants hours before bedtime. Limiting electronic screens or using blue light blockers before bedtime. Creating a cool, dark, and comfortable sleep environment. Establishing a regular sleep schedule.

By incorporating these lifestyle and self-help strategies into daily routines, we can manage anxiety more effectively and improve our quality of life.

Medications 

Some anxiety disorders can be severe and lifestyle changes and therapy are not enough. That’s why in extreme cases like those, prescription medications are recommended. We will not cover this topic since it’s for severe cases, and we do not want to share information that might trigger self-medication.  

Finding the Right Therapist

Once you've decided to seek therapy, finding a therapist who aligns with your needs is important. You need to start by considering practical matters such as professional licensure, insurance coverage, and specialties. 

At MeHelp Psychology, we pride ourselves with only hiring professionally trained psychologists & counsellors. That’s because we believe in delivering the best solutions to our clients.

Another route to find the best therapist for you is through recommendations from friends, colleagues, and healthcare professionals. This is especially true if your friends or colleagues have worked with these experts for their personal challenges. 

Moreover, it's also beneficial to schedule short consultations to assess the connection before committing to therapy sessions. That’s why we have a preliminary consultation. Remember, therapy is deeply personal, and the right therapist should make you feel safe, comfortable, and understood. If the initial choice doesn't feel right, it's okay to seek a better fit.

Online and Telehealth Options

For those living with mild to moderate anxiety symptoms, online therapy could be a suitable option. Moreover, telehealth services have been expanded to include various online platforms like Zoom, Skype, and Google Meet, making it easier to receive anxiety disorder treatments without leaving your home. This flexibility is especially beneficial if you’re in remote areas or you have a busy schedule. If you are keen on exploring online and telehealth options for your therapy, our team of licensed professionals at MeHelp Psychology would be happy to provide the help you need. 

Takeaway

We hope that this article gave you an insight on your options on dealing with anxiety. As we mentioned above, this is not medical advice, but just an overview of what your journey would look like. It’s still best to consult with a licensed professional, so we can properly assess your condition, and provide you with the correct treatment plan that would work based on our understanding of you and your experiences. 

References: 

Black Dog Institute. (n.d.). Treatment for anxiety. Retrieved June 12, 2024, from https://www.blackdoginstitute.org.au/resources-support/anxiety/treatment/

American Psychiatric Association. (2017). The critical importance of caregiver involvement in the treatment of adolescents with eating disorders. Frontiers in Public Health, 5, 160. https://doi.org/10.3389/fpubh.2017.00160

Better Health Channel. (n.d.). Anxiety - treatment options. Retrieved June 12, 2024, from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/anxiety-treatment-options

Healthline. (n.d.). How to cope with anxiety. Retrieved June 12, 2024, from https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety

Beyond Blue. (n.d.). Anxiety management strategies. Retrieved June 12, 2024, from https://www.beyondblue.org.au/mental-health/anxiety/treatments-for-anxiety/anxiety-management-strategies

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