Coping With Stress and Anxiety

Every one of us suffers from some form of stress and anxiety. 1 in every 20 people over the age of 12 suffers from depression. But for those who suffer from extreme Anxiety and Depression, Life can seem extremely overwhelming.

I personally have been diagnosed with Bi-Polar disorder and Acute Anxiety. Every day is a struggle to even get out of bed and start my day. Complete tiredness from not being able to rest my mind and fully go into a deep sleep, the constant worry that something bad will happen no matter how well the day is going, thinking that I am not worthy to be around others and have no will to do anything.

For those who suffer, I know you understand the struggle. For those who aren't familiar let me explain...

There are 4 types of anxiety disorders

Generalized Anxiety Disorder- excessive, unrealistic worry. Even when there is nothing to provoke the anxiety.





Social Anxiety Disorder-  self-consciousness about everyday social situations. The worry often centers on a fear of being judged by others or behaving in a way that might cause embarrassment or lead to ridicule.

Panic Disorder- People with this condition have feelings of terror that strike suddenly and repeatedly with no warning.

Specific Phobia- These are intense fears of a specific object or situation, such as heights or flying. The level of fear is usually inappropriate to the situation and may cause you to avoid common, everyday situations.

To those who do not suffer from extreme cases of Anxiety and Depression, you may not understand how real it is to someone who does. Those of us who suffer from the disorder often get told "You're just overexaggerating" "There's nothing wrong with you" I've even heard " You just need to get over it" We are often called crazy or psychotic but no one ever seems to want to help get to the root of the problem. Often times those around us think that it can just be turned off with a switch and everything will be fine. It doesn't work that way and often times results with suicide. The sufferer feels like no one cares, no one understands and no one wants to take the time to help.

Anxiety is more often than not, completely ignored until it's too late. Then those who are left behind are left hurting and wondering...WHY?

Here are some signs to look for if you think you may be suffering:

Feelings of panic, fear, and uneasiness
Problems sleeping
Cold or sweaty hands or feet
Shortness of breath
Heart palpitations
Not being able to be still and calm
Dry mouth
Numbness or tingling in the hands or feet
Nausea
Muscle tension
Dizziness

My personal experiences with Anxiety include every single one of those symptoms. But I have found some great ways to help me cope with my Anxiety that may help you as well.

Journaling- Writing down our feelings can sometimes be a harsh reality of our behaviors. But learning what we are feeling and what triggers those feelings can also help. When I get anxious I write down what I am feeling at the time, what was going on and the symptoms I was having at that particular time. Becoming aware of when and what- can help in the future to deal better with those situations.

Deep Breathing- Take a long deep breath. Be aware of how your breathing. When taking a deep breath make sure it is coming from your stomach and not just your chest. Using the lower part of the lungs helps get oxygen to the brain and naturally helps your body to calm. Breath deeply through your nose filling your lungs completely. Count the inhale for 4 seconds, then slowly let the breath out for 8 seconds. Continue until you feel your body relax.

Clear your mind- When I lay in bed at night I think and when I think it's hard for me to shut my mind down for the day and actually go to sleep. When I do fall asleep, I tend to wake up 2-3 times a night. So when I'm having those restless nights I try to clear my mind and picture somewhere peaceful. A safe place if you will. Picture a beautiful setting or a place that you have been that you felt safe and at peace.

Counseling- Having someone to talk to that is totally unbiased to your situation may be a great thing for someone with Anxiety and Depression. Often times our family and friends don't take the time to understand what we are going through so it's nice to have someone who is there to listen just to you and help. Some may feel like they don't need a "shrink", but just to have that person to vent to is nice. You also don't have to worry about them blabbing about you behind your back!

Relax your body- Start at your toes and think of them being completely weightless. slowly move your thoughts up to the foot, then ankle and so on and so forth until you reach your neck and head. Try to concentrate only on your body relaxing and not about the events of the day. Feel how relaxed your body is at that moment. I promise that when you do this a few times, you won't be able to reach all the way up before you are sound asleep. Having an oil diffuser with some Lavender essential oil is also a great way to help with the relaxation process.

Anxiety and depression are very real problems and often thrown aside because of embarrassment or you feel like you can get through it all alone. For the more serious cases, you need that extra help and support. Without it, you fall deeper and deeper until you're so overwhelmed that there seems like no hope is left.

Don't be embarrassed, try not to get discouraged. It is a REAL problem and you're not alone. www.healthyplace.com has a ton of great resources for those who may need a little extra help. Another great resource for help is http://www.samhsa.gov/find-help/national-helpline Everything is confidential and you don't even have to give your name.

Just remember that you are not alone so don't be afraid to ask for help!