Understanding and Managing Anxiety: Symptoms, Impacts, and How to Calm Down
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Anxiety disorders are among the most prevalent mental health conditions globally, affecting an estimated 1. In Asia, according to Manulife’s 2024 Asia Care Survey, anxiety is the second illness most individuals are worried about when it comes to their wellbeing2.
What are the impacts of anxiety?
The impact of anxiety on daily life can be profound, leading to decreased productivity, strained relationships, and in severe cases, even depression. Recognizing the symptoms and knowing when to seek help is crucial for managing anxiety effectively.
What is Anxiety?
Anxiety is a natural response to stress, characterized by feelings of fear or apprehension about what is to come, such as a job interview, medical diagnosis, and social gathering, among others. While occasional anxiety is a normal part of life, anxiety disorders involve more than temporary worry or fear. For people with anxiety disorders, these feelings do not go away and can worsen over time, interfering with daily activities such as work, school, and relationships. 3
What are the symptoms of anxiety?
There are different types of anxiety disorders, but common symptoms include excessive worry, restlessness, fatigue, difficulty in concentration, and interrupted sleep. It’s important to consult a medical professional for proper evaluation and management if anxiety significantly disrupts your daily life3.
How to Improve Your Mental Wellbeing4 to combat anxiety?
While stress and worry are a natural part of life, there are some ways to help you better manage them, effectively lightening the load and improving your wellbeing. Try out the following tips:
- Get active: A healthy body helps nurture a healthy mind. Moving more – whether that’s by playing a sport, hitting the gym, or being generally more active regularly – helps to improve your overall mood and reduce anxiety and depression. Exercise releases “feel good” hormones, which help counter feelings of stress, anxiety, and worry.
- Eat well: The food we eat helps power our mind and bodies. But just like a car needs the right type of fuel to run properly, we also need the right nutrients to function well, physically and mentally. Eating fast food, highly processed foods, and sugar may give you a short burst of energy but soon after, you might experience an energy crash that can also affect your mood. So, nourish your body with the right nutrients through a healthy, balanced diet.
- Get adequate sleep: Some people can spend endless hours scrolling on their mobile phones and gadgets until the wee hours, which prevents them from getting quality rest. Sleep is vital to health as it allows the body to decompress and repair itself. Adults should strive to have at least 7 to 9 hours of sleep daily for good health.
- Meditate and quiet the mind: Train your mind to slow down and operate at a more steady, healthy state through meditation. Meditation allows you to focus, calm down, and address high emotions and stress. You can also complement this with deep breathing, journaling, and other calming activities to reduce anxiety.
- Do something that brings you joy: One of the best ways to foster healthier wellbeing is by immersing yourself in activities that bring you joy. Counter the stress of work or studies by giving time to your go-to hobbies or even discovering new experiences.
- Seek professional help when needed: Remember, it’s okay to seek psychological counselling when your anxiety prevents you from living life to the fullest. Psychological counselling5,6 that uses effective approaches like Cognitive Behavioural Therapy (CBT) and Mindfulness-Based Stress Reduction (MBSR) are some of the most effective treatments for anxiety disorders. It helps individuals understand and manage their anxiety by addressing underlying thought patterns and behaviors that contribute to the disorder.
With the right treatment and a better lifestyle, individuals can learn to manage their anxiety and lead fulfilling lives. Remember, you are not alone in this journey. With the management tools and support of a qualified therapist, you can overcome anxiety and reclaim your life. Don't hesitate to reach out to a mental health professional to explore the best treatment options for your needs.
Find your trusted partner in health with Manulife. Through its partner, Doctor Anywhere, Manulife HealthFlex and Manulife Medical Secure customers can avail professional guidance from certified psychologists through convenient online sessions and at a special discounted rate.
Speak with an advisor today about available Filipino health insurance that can support your journey to better wellbeing and health.
Citations:
- World Health Organization. (2019). Anxiety disorders. Retrieved from
- Manulife Asia Care Survey 2024
- Mayo Clinic. (n.d.). Anxiety: Symptoms and causes. Retrieved from
- National Institute of Mental Health. Caring for your mental health. Retrieved from
- Roots Mental Wellness. (n.d.). 5 Statistics of CBT for Anxiety. Retrieved from
- National Center for Biotechnology Information. (n.d.). Cognitive-behavioral treatments for anxiety and stress-related disorders. Retrieved from
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