Anxiety Management – What Anxiety Is And How To Manage It

Anxiety Management
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Donovan - Life Coach

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Anxiety Management

Anxiety is a common mental health condition that can significantly impact a person’s life. While it can be challenging to manage, there are various self-help strategies, professional treatments, and lifestyle changes that can be effective in reducing anxiety symptoms. In addition, working with a life coach can provide valuable support and guidance in managing anxiety.

In this article, I will discuss what anxiety is, how adverse childhood experiences may influence it, the different types of anxiety disorders, the symptoms and signs of anxiety, self-help strategies for managing anxiety, professional treatments, lifestyle changes, and the benefits of working with a life coach.

By understanding these key points, individuals can develop effective strategies for managing their anxiety and improving their overall well-being.

Understanding Anxiety

According to statistics released by the South African Depression and Anxiety Group (SADAG), it is estimated that 1 in 6 South Africans is afflicted by anxiety, depression or substance-use problems (and this does not include more serious conditions such as bipolar disorder or schizophrenia).

Anxiety is a normal stress response but when it becomes excessive, it can impact mental health. Anxiety is a persistent and intense feeling of fear or apprehension about what is going to happen. It is often accompanied by physical symptoms, such as increased heart rate, sweating, and trembling. Anxiety can manifest in different ways and can be triggered by various factors, including traumatic events, stress, genetics, and environmental factors.

When anxiety becomes chronic and intense, it can negatively impact mental health. People with anxiety disorders often experience difficulties with concentration, memory, decision-making, and problem-solving. They may also experience physical symptoms like headaches, fatigue, and gastrointestinal issues.

Additionally, anxiety can interfere with social relationships, work, and other aspects of daily life. It can lead to isolation, depression, and other mental health problems if left untreated. Therefore, it is essential to seek help if you experience symptoms of anxiety that interfere with your daily life.


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The Influence of Adverse Childhood Experiences on Anxiety

Adverse Childhood ExperiencesAdverse childhood experiences (ACEs) include physical and emotional abuse, neglect, caregiver mental illness and household violence. The more ACEs a child experiences, the more likely they will suffer from poor health in adulthood. A high risk of heart disease, diabetes, poor academic achievement and substance abuse in later life has been associated with ACE scores of four and more.

Research has revealed that the consequences of ACEs in later life can sometimes be severe and at least one study showed that ACEs alone increased the probability of depression or anxiety by 21%. This doesn’t even account for socioeconomic factors such as household income, geographic location or education. Plus, reports suggest that more than half of South African adults have been exposed to ACEs.

Symptoms & Signs of Anxiety

Anxiety can manifest in different ways, and the symptoms can vary depending on the individual and the type of anxiety disorder. However, there are some common signs and symptoms of anxiety that are worth noting. These include:

  1. Excessive worry and fear: A person with anxiety may experience excessive and persistent worry about everyday events or situations, even when there is no clear reason to worry. They may feel like they are constantly on edge, waiting for something bad to happen.
  2. Physical symptoms: Anxiety can also cause physical symptoms, such as muscle tension, restlessness, shaking, sweating, heart palpitations, and shortness of breath.
  3. Sleep disturbances: Anxiety can interfere with sleep, causing difficulty falling or staying asleep, or restless sleep.
  4. Irritability: Anxiety can cause a person to feel irritable, edgy, or easily agitated.
  5. Avoidance: People with anxiety may avoid certain situations or activities that they fear will trigger their anxiety, such as social situations or travelling.
  6. Obsessive thoughts: In cases of OCD, a person may experience obsessive thoughts or compulsive behaviours that interfere with their daily life.
  7. Panic attacks: In cases of panic disorder, a person may experience sudden and intense feelings of fear or panic, accompanied by physical symptoms such as rapid heartbeat, sweating, and shaking.
  8. Intrusive thoughts: Intrusive thoughts are unwanted, distressing, and/or disturbing thoughts that can occur repeatedly and interfere with daily life. These thoughts may include worries about the future, fears of harm to oneself or others, or distressing memories from the past. Intrusive thoughts are often associated with anxiety disorders, as they can contribute to feelings of fear, worry, and unease.

It is important to note that experiencing one or more of these symptoms does not necessarily mean that a person has an anxiety disorder. However, if these symptoms persist and interfere with daily life, it may be worth consulting with a professional to help alleviate these symptoms.

Different Types of Anxiety Disorders

AnxietyAnxiety disorders are a group of mental health conditions characterized by excessive and persistent feelings of fear and worry. They are among the most common mental health disorders, affecting millions of people worldwide. There are several different types of anxiety disorders, each with its own set of symptoms and characteristics.

  1. Generalized Anxiety Disorder (GAD): This is the most common type of anxiety disorder. People with GAD experience excessive and persistent worry about everyday events and activities, even if there is no clear reason to worry. They may also experience physical symptoms, such as fatigue, irritability, and muscle tension.
  2. Panic Disorder: This type of anxiety disorder is characterized by sudden and intense panic attacks. Panic attacks are a sudden onset of intense fear that can include symptoms such as a rapid heartbeat, sweating, shaking, and shortness of breath. Panic disorder can cause people to avoid certain situations or activities that they fear will trigger an attack.
  3. Social Anxiety Disorder: This type of anxiety disorder involves an intense fear of social situations, such as public speaking or meeting new people. People with social anxiety disorder may experience physical symptoms, such as sweating and blushing and may avoid social situations altogether.
  4. Specific Phobia: This type of anxiety disorder involves an intense fear of a specific object or situation, such as heights, flying, or spiders. People with specific phobias may go to great lengths to avoid their feared object or situation.
  5. Obsessive-Compulsive Disorder (OCD): OCD is an anxiety disorder characterized by persistent, intrusive, and unwanted thoughts (obsessions) and repetitive behaviours or mental acts (compulsions) that are intended to alleviate anxiety. OCD can interfere with daily life and cause significant distress.
  6. Post-Traumatic Stress Disorder (PTSD): PTSD is an anxiety disorder that can develop after a traumatic event. Symptoms can include flashbacks, nightmares, and avoidance of triggers associated with the traumatic event.
  7. Separation anxiety: Separation anxiety is a type of anxiety disorder that occurs when an individual experiences significant distress or fear when separated from a particular person or place.

Selective mutism: A somewhat rare disorder associated with anxiety is selective mutism. Selective mutism occurs when people fail to speak in specific social situations despite having normal language skills. Selective mutism usually occurs before the age of 5 and is often associated with extreme shyness, fear of social embarrassment, compulsive traits, withdrawal, clinging behaviour, and temper tantrums. People diagnosed with selective mutism are often also diagnosed with other anxiety disorders.

It is important to note that anxiety disorders can co-occur with other mental health conditions, such as depression, and that seeking treatment is essential for managing symptoms and improving overall well-being.

Managing Anxiety

Self-help Strategies for Managing Anxiety

Managing anxiety can be challenging, but several self-help strategies can be effective in reducing symptoms. Here are some key strategies:

  1. Mindfulness and meditation: Mindfulness is the practice of being present and aware of your thoughts and feelings without judgment. Meditation involves focusing your attention on a particular object, thought, or activity to promote relaxation and reduce stress. Mindfulness and meditation can help reduce anxiety by calming the mind and promoting relaxation.
  2. Exercise and physical activity: Exercise has been shown to reduce anxiety by releasing endorphins, which are natural chemicals that promote a sense of well-being. Physical activity can also help distract from anxious thoughts and provide a sense of accomplishment.
  3. Deep breathing and relaxation techniques: Deep breathing and relaxation techniques, such as progressive muscle relaxation or guided imagery, can help reduce anxiety by promoting relaxation and reducing muscle tension.
  4. Setting goals and priorities: Setting goals and priorities can help reduce anxiety by providing a sense of direction and purpose. Breaking down larger goals into smaller, manageable steps can also help reduce feelings of overwhelm.
  5. Positive self-talk and reframing: Positive self-talk involves replacing negative self-talk with positive affirmations. Reframing involves looking at a situation from a different perspective, which can help reduce feelings of anxiety and helplessness.

By incorporating these self-help strategies into your daily routine, you can take control of your anxiety and reduce symptoms. However, if your symptoms persist or interfere with your daily life, it is essential to seek professional help.

Professional Treatments for Anxiety

While self-help strategies can be effective for managing anxiety, professional treatment may be necessary for more severe cases. Here are some key professional treatments for anxiety:

  1. Cognitive Behavioural Therapy (CBT): CBT is a type of therapy that focuses on changing negative thought patterns and behaviours that contribute to anxiety. CBT can help individuals identify and challenge irrational thoughts, learn coping strategies for managing anxiety, and practice exposure therapy.
  2. Medications for anxiety: Medications, such as antidepressants and anti-anxiety medications, can be prescribed by a healthcare professional to help manage symptoms of anxiety. These medications work by altering brain chemistry to reduce feelings of anxiety.
  3. Exposure therapy: Exposure therapy involves gradually exposing individuals to feared situations or objects to help them overcome their anxiety. This type of therapy is often used in combination with CBT and can be effective in treating specific phobias and PTSD.

It is important to work with a healthcare professional to determine the best course of treatment for your specific needs. A healthcare professional can assess your symptoms and recommend the appropriate treatment, which may include a combination of therapies and/or medications. Additionally, it is important to practice self-care and self-help strategies in conjunction with professional treatment to effectively manage symptoms of anxiety.

Lifestyle Changes for Managing Anxiety

In addition to self-help strategies and professional treatment, making lifestyle changes can also help manage anxiety. Here are some key lifestyle changes for managing anxiety:

  1. Healthy eating habits: Eating a healthy and balanced diet can help improve overall well-being and reduce symptoms of anxiety. A diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help regulate mood and energy levels. Avoiding processed foods and sugary snacks can also help stabilize blood sugar levels and reduce feelings of anxiety.
  2. Quality sleep: Getting enough sleep is crucial for managing anxiety. Lack of sleep can lead to increased feelings of stress and anxiety. Aim for 7-9 hours of quality sleep each night and establish a regular sleep routine to help regulate sleep patterns.
  3. Reducing caffeine and alcohol intake: Caffeine and alcohol can exacerbate symptoms of anxiety. Caffeine can increase heart rate and trigger feelings of nervousness, while alcohol can disrupt sleep and lead to feelings of anxiety the following day. Limiting caffeine and alcohol intake can help reduce symptoms of anxiety.
  4. Avoiding triggers: Identify triggers that contribute to feelings of anxiety and avoid them when possible. Triggers may include stressful situations, certain people, or environments that cause anxiety. When avoidance is not possible, develop coping strategies to manage anxiety in these situations.

By making lifestyle changes, individuals can help manage symptoms of anxiety and improve overall well-being. However, it is important to work with a healthcare professional to develop a comprehensive treatment plan that addresses all aspects of anxiety management.

How a Life Coach Can Help

Anxiety Management

Explanation of What a Life Coach is & Their Role

A life coach is a professional who helps individuals identify and achieve personal and professional goals. Unlike therapists or counsellors, life coaches do not focus on diagnosing or treating mental health issues. Instead, they work with clients to help them develop strategies for achieving their desired outcomes.

The role of a life coach is to help individuals clarify their goals and identify the obstacles that may be standing in their way. Life coaches work with clients to develop action plans and provide guidance and support along the way. They may also help individuals develop new skills and habits that will help them achieve their goals.

Life coaches may work with individuals or groups, and they may specialize in a particular area, such as career development, relationship coaching, or health and wellness coaching. The coaching process typically involves a series of one-on-one sessions, either in person or over the phone, and may last for several weeks or months.

Overall, the role of a life coach is to empower individuals to take charge of their lives and achieve their goals. By providing guidance, support, and accountability, life coaches help individuals overcome obstacles and create the life they want.

Benefits of Working With a Life Coach for Anxiety Management

Working with a life coach can provide several benefits for managing anxiety. Here are some key benefits of working with a life coach:

  1. Goal setting: Life coaches can help individuals identify specific goals related to managing anxiety, such as reducing the frequency of panic attacks or improving coping strategies for stressful situations. By setting clear goals, individuals can stay focused and motivated as they work towards managing their anxiety.
  2. Accountability: Life coaches provide accountability and support as individuals work towards managing their anxiety. By checking in regularly and providing encouragement, life coaches can help individuals stay on track and make progress towards their goals.
  3. Personalized strategies: Life coaches work with individuals to develop personalized strategies for managing anxiety. By understanding an individual’s unique needs and circumstances, life coaches can provide tailored guidance and support.
  4. Mindset shift: Life coaches can help individuals shift their mindset and develop a more positive outlook. By focusing on strengths and building confidence, individuals can better manage their anxiety and develop a greater sense of resilience.
  5. Skill development: Life coaches can help individuals develop new skills and habits that support anxiety management, such as mindfulness techniques or communication skills. These skills can be applied in a variety of situations and help individuals better manage their anxiety.

Overall, working with a life coach can provide valuable support and guidance for managing anxiety. By setting clear goals, providing accountability, and developing personalized strategies, life coaches can help individuals overcome obstacles and achieve their desired outcomes.


In conclusion, anxiety can have a significant impact on mental health, and it is important to take steps to manage symptoms. Self-help strategies such as mindfulness and meditation, exercise, deep breathing and relaxation techniques, setting goals, and positive self-talk can be effective in managing anxiety.

Professional treatments such as Cognitive Behavioral Therapy (CBT), medications, and exposure therapy can also be helpful. Lifestyle changes such as healthy eating habits, quality sleep, reducing caffeine and alcohol intake, and avoiding triggers can also support anxiety management.

Working with a life coach can provide additional benefits, such as goal setting, accountability, personalized strategies, mindset shifts, and skill development. By utilizing a variety of strategies and seeking support when needed, individuals can effectively manage their anxiety and improve their overall well-being.

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