Experts outline effective strategies to manage anxiety

Anxiety affects nearly 20% of adults in the United States, according to the National Institute of Mental Illness. This mental health condition encompasses a range of thoughts, emotions, physical sensations, and behaviors that can interfere with daily life, including work, relationships, and personal well-being. In an interview for the University of Minnesota Medical School’s newsletter, Dr. Andrew Barnes discusses anxiety, its causes, and coping strategies.

### Understanding Anxiety Dr. Barnes describes anxiety as a combination of thoughts (like “what if”), feelings (such as fear), physical reactions (like a racing heart), and behaviors (including avoidance). These responses often arise as we prepare for uncertain future events. For instance, babies develop a fear of unfamiliar faces, a typical stage of development known as stranger anxiety. As individuals mature, their anxiety responses evolve, often becoming more complex due to heightened problem-solving skills and imagination.

### Causes of Anxiety Dr. Barnes notes that anxiety can stem from various challenges. Common triggers include fears of injury, social rejection, or performance situations like public speaking. At its core, anxiety arises when individuals struggle to confront their worries. Avoiding anxiety-inducing situations may provide temporary relief, but it can reinforce anxious behavior, leading to a cycle of increased avoidance and anxiety. Clinical anxiety disorders are diagnosed when anxiety begins to limit a person’s ability to function, such as a fear of needles preventing necessary medical care.

### Coping Strategies To effectively manage anxiety, Dr. Barnes emphasizes the importance of accepting discomfort as a natural aspect of life. Avoiding discomfort can lead to a dependency on anxiety as a coping mechanism. He recommends several strategies for reducing anxiety, including: – **Prioritize Self-Care:** Ensure adequate sleep, engage in regular exercise, and maintain a balanced diet while reducing processed foods. – **Limit Anxiety Triggers:** Be mindful of the consumption of substances such as caffeine, alcohol, and marijuana, which can exacerbate anxiety. Additionally, reconsider exposure to dramatic media content that can heighten feelings of distress. – **Practice Relaxation Techniques:** Activities such as meditation, prayer, yoga, music, dance, art, and writing can serve as effective outlets for managing anxiety. – **Seek Professional Help:** If anxiety interferes with daily enjoyment and functioning, consulting a mental health professional can provide access to therapies and medications that may alleviate symptoms.

### Debunking Misconceptions Dr. Barnes highlights a common misconception that individuals should eliminate anxiety or feel completely calm before confronting anxiety-provoking situations. This approach can lead to further avoidance and increased anxiety. Instead, he encourages individuals to accept that feeling anxious is part of life and does not pose a threat to their existence. Gradual exposure to feared situations can help clarify the reality of those fears and improve coping methods. Anxiety can serve a purpose by motivating problem-solving and proactive actions.

The Alexandria Echo Press Editorial Board, led by Editor Al Edenloff and Editorial Director Kelly Boldan, emphasizes the importance of understanding and addressing anxiety. By implementing effective coping strategies and seeking support, individuals can better manage their anxiety and improve their overall mental health.