When I was first diagnosed with General Anxiety Disorder (GAD), I can actually remember the first few days when it started. It was early in the morning and one of many nights that I couldn’t sleep. I remember that night vividly because it was the day before my brother’s birthday and I had decided to put my cat of 15 years to sleep. When I arrived at the vet’s office, I elected to be in the room while he was being put down. Bad decision. I was so anxious going there, when she gave him the sedative and they had left, he started making this weird sound and I panicked. I called for help and the tech came in. I felt like the walls were caving in on me and I couldn’t breathe. Now, I’ve had panic attacks before, but by far, that was the worst one I’ve ever had. I grabbed the carrier and bolted for the door. I felt horrible because I wasn’t there for him during his lasts moments. I still haven’t forgiven myself for that one!

I wanted to give you 5 coping skills for anxiety that I have tried and how it has helped me (or not) deal with anxiety. I’m anxious just trying to type this, but, I know it’s a good outlet. If I can share my story with one person and they resonate from it, then it is worth it.

Journaling

Journaling is one of the coping skills. I first started journaling when I was a teen, I was religiously writing in it everyday. Back then, it did help me because I didn’t have anybody to talk to, so the journal was my best friend. As I grew older, I didn’t write consistently in it. Nowadays, I don’t write in the journal at all, partially because I have become lazy. I just don’t put forth the effort like I used to. That is one of the reasons for writing this blog.

Aromatherapy

Aromatherapy is another one of the coping skills. Lots of people use essential oils for calming and uplifting anxiety. I used to be a massage therapist and we almost always used the oils in the lotions or massage oils. Here are 3 essential oils:

• Lavender oil: Lavender is well known for its calming properties and is a popular choice for reducing anxiety. It is believed to help promote relaxation, reduce stress levels, and improve sleep quality.
• Bergamot oil: Bergamot oil is believed to have uplifting and calming properties. It is often used to help reduce anxiety and promote relaxation.
• Chamomile oil: Chamomile is known for its calming and soothing properties. It is often used to help reduce anxiety, promote relaxation, and improve sleep quality.

Natural Remedies

Using natural remedies for anxiety is the third coping skill. I have only tried Valerian root which has helped me immensely. Here are three herbs that are commonly used to help relieve anxiety symptoms:

• Valerian root: Valerian root is commonly used as a natural treatment for anxiety. It is believed to help promote relaxation, improve sleep quality, and reduce nervous tension.

• Passionflower: Passionflower is another herb that is used to help relieve anxiety symptoms. It is believed to have calming and relaxing properties that can help reduce stress and anxiety.
• Kava: Kava is a herb that has been traditionally used in the South Pacific to help reduce anxiety. It is believed to have sedative and anxiolytic effects that can help reduce anxiety symptoms. However, it’s important to note that kava can have potential side effects and should not be used long-term or in high doses. It’s recommended to speak with a healthcare professional before using kava.

Support Groups

Going to anxiety support groups is the fourth coping skill. I’ve been in and out of mental health hospitals over the years and the staff always encouraged you to go to the groups that they held. I used to be extremely shy, so I would either not go to the groups or not participate in them if I did go. I didn’t want all those eyes looking at me. At different times, some of the patients would go to the groups just to satisfy their doctor so they would get out earlier. But, I will say when I went to the them, I did learn a lot. I still use some of those skills today. Here are three support groups that can be beneficial for people dealing with symptoms of anxiety:

• Anxiety and Depression Association of America (ADAA): The ADAA is a non-profit organization that provides support resources for individuals living with anxiety, depression, OCD, and other related disorders. They offer online support groups, webinars, and other resources for individuals dealing with anxiety.

• National Alliance on Mental Illness (NAMI): NAMI is a grassroots organization that provides advocacy, education, and support for individuals living with mental illness and their families. They offer support groups for individuals with anxiety disorders and other mental health conditions in communities across the United States.
• SMART Recovery online support groups: SMART Recovery is a non-profit organization that provides addiction recovery support. They also offer online support groups for individuals seeking help with a wide range of mental health challenges, including anxiety, depression, and stress. Their support groups are focused on building skills and tools to help individuals manage their symptoms and improve their overall well-being.

Medicine

There are lots of medicines used for anxiety. I am currently on one that is normally used to put people to sleep before surgery. In the beginning, I was put on a beta blocker called atenolol, which is mainly used for high blood pressure. Here are three medicines that are commonly used to treat anxiety:

• Benzodiazepines: Benzodiazepines (such as Xanax, Valium, and Ativan) are fast-acting medications that are often used to treat acute anxiety symptoms. They work by enhancing the activity of a neurotransmitter called gamma-aminobutyric acid (GABA), which helps to reduce anxiety by slowing down brain activity.
• Selective Serotonin Reuptake Inhibitors (SSRIs): SSRIs (such as Prozac, Zoloft, and Lexapro) are antidepressant medications that are commonly used to treat both depression and anxiety. They work by targeting the serotonin neurotransmitter system, which is involved in regulating mood and emotions.
• Buspirone: Buspirone (brand name Buspar) is an anti-anxiety medication that is used to treat generalized anxiety disorder. It works by targeting both the serotonin and dopamine neurotransmitter systems. Buspirone is not known to be habit-forming and has fewer side effects than some other anti-anxiety medications, such as benzodiazepines.

I hope you received at least one piece of information that will help you. I plan to keep blogging because not only am I helping you (hopefully), but I can relay information that I have learned over the years. I can’t be that shy, introverted person anymore.

Have a good one,

-Cindee Murphy

One Voice In The Vastness Of Emotions

One Voice In The Vastness Of Emotions

One Voice In The Vastness Of Emotions

One Voice In The Vastness Of Emotions

One Voice In The Vastness Of Emotions

One Voice In The Vastness Of Emotions

Details