Anxiety is difficult to deal with, and so is the process of recovering from anxiety. It’s a challenging road, filled with setbacks and pitfalls, but recovery from anxiety is not impossible to achieve.
In 2024, 43 percent of adults say they feel more anxious than last year. That means anxiety cases went up from approximately 37 percent in 2023 and 32 percent in 2022.
If you’re someone navigating this journey, it’s important to remember that healing from anxiety is possible. More importantly, recovery is not just about reducing symptoms but also about reclaiming your life, finding joy, and feeling safe in your own mind.
Here are a few essential things to keep in mind as you work toward a healthier mental state.
#1 Seek Professional Care
If severe anxiety is a daily struggle, getting professional help is key. Right now, more Americans than ever are seeking mental health treatment, which might come as a surprise to many.
Therapists, psychologists, and psychiatrists offer support with personalized strategies and treatments. Therapy, like CBT, helps reframe negative thoughts. Of course, medications may be recommended in some cases to manage symptoms.
Mental health nurses play a significant role in the healing process as well. Whether in clinics, hospitals, or mental health facilities, these professionals offer compassionate and practical care.
Many mental health nurse practitioners have completed specialized training through various in-person or online mental health nurse practitioner programs. The skills earned through these programs allow nurses to assess, diagnose, and treat anxiety and related conditions.
According to Baylor University, these specialized nurse practitioners are offered clinical placement and training. This, in turn, allows them to work closely with other mental health professionals to ensure a comprehensive treatment plan. The holistic approach offered by professionals can make a real difference in your recovery, especially when combined with other therapeutic interventions.
Why do people with anxiety struggle to do things?
Anxious individuals often overthink tasks, fearing failure or judgment, which can lead to procrastination or avoidance. Their heightened stress response makes even simple activities feel overwhelming. Physical symptoms like fatigue or restlessness further hinder productivity. This cycle of fear and avoidance reinforces their struggle, making everyday tasks seem challenging.
#2 Create a Supportive Environment for Yourself
When recovering from severe anxiety, creating a safe and calming environment can help ease symptoms and promote healing. This might mean setting up a quiet space in your home where you can relax, meditate, or practice breathing exercises. If certain places or situations trigger your anxiety, it’s okay to set boundaries and avoid them until you feel stronger.
Surround yourself with people who understand and support your journey. Whether it’s friends or family, being around those who validate your feelings and encourage your progress can boost your confidence.
It’s also worth considering joining support groups and online communities where you can connect with others who are going through similar experiences.
Does anxiety impact one’s self-esteem?
Yes, anxiety can significantly lower self-esteem by making individuals doubt their abilities and worth. Constant worry and fear of failure create a negative self-image. Anxious people often compare themselves to others, feeling inadequate. Over time, this self-doubt can erode confidence, making it even harder to take on challenges or trust in their capabilities.
#3 Make Self-Care a Priority
Incorporating practices that nurture your mind and body can help you cope with stress and build resilience. This could include regular physical activity, a balanced diet, and adequate sleep, all of which are scientifically proven to improve mental health.
Mindfulness activities such as yoga, meditation, or simply spending time in nature can help calm your mind. A randomized clinical trial shows that mindfulness-based stress reduction (MBSR) meditation also helps relieve anxiety symptoms.
Engage in hobbies that bring you joy, whether it’s reading, painting, gardening, or anything that allows you to express yourself freely. Self-care also means being kind to yourself – celebrating small victories, forgiving yourself for setbacks, and acknowledging that you are doing the best you can.
#4 Practice Healthy Coping Mechanisms
When anxiety feels overwhelming, it’s natural to want to escape or numb the discomfort. However, turning to unhealthy coping mechanisms, such as alcohol, overeating, or avoiding responsibilities, can create additional problems. Instead, finding healthy ways to cope with stress can make a significant difference in your recovery.
Techniques like grounding exercises, where you focus on your senses to stay present, can help during moments of high anxiety. Deep breathing exercises and progressive muscle relaxation can also calm your nervous system.
Journaling is another effective outlet, allowing you to process your thoughts and identify patterns that might be contributing to your anxiety.
Can you fight anxiety by isolating yourself?
No, isolating oneself can actually worsen anxiety. While solitude might provide temporary relief, long-term isolation increases negative thoughts and reduces social support. Engaging with others can help challenge anxious thinking and provide reassurance. Healthy coping strategies, like talking to trusted people or seeking professional help, are more effective than withdrawing from social interaction.
Recovering from severe anxiety involves a blend of professional support, self-care, and self-compassion. It’s about building a life where anxiety doesn’t dictate your every move – where you can find joy, peace, and a sense of control.
Take each day as it comes, celebrate every step forward, and lean on the support around you. You deserve to feel well, and with time and effort, you can achieve it.
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