5 Tips for Coping With Severe Anxiety Disorders

Living with an anxiety disorder is challenging, especially when you do not have the tools to manage it. Anxiety, in these cases, is more than a passing feeling; it can be all-consuming and lead to isolation. The longer it is left untreated, the more severe the condition can become. If you are looking for relief from a severe anxiety disorder, a psychiatrist may help you manage your symptoms. While you wait for your first appointment, it may help to try the following tips for coping with anxiety.

Identify triggers and find ways to manage them

Anxiety disorders can bring all sorts of uncomfortable physical and mental symptoms. While it may feel overwhelming and uncontrollable, noticing what triggers these symptoms can help clients manage them. For reference, symptoms of anxiety disorders include:

• Insomnia
• Nausea
• Increased heart rate
• Clammy hands
• Shortness of breath
• Numbness or tingling
• Feelings of panic
• Difficulty staying still
• Obsessive thought patterns

Many types of anxiety disorders exist, so one’s triggers may vary. For instance, going to a party will likely trigger someone with social anxiety disorder, while work stress can trigger someone with generalized anxiety disorder. Learning one’s triggers can help one prepare for the onset of symptoms, making them less overwhelming. As a result, the client can also give themselves more space and time when they know a trigger will be present.

Consider grounding techniques

Grounding techniques can help “ground” someone experiencing the symptoms of a severe anxiety disorder, from feelings of panic to a panic attack. The 333 Rule is one of the most common of these techniques:

• Find three objects.
• Notice three sounds.
• Move three body parts.

There are other variations to the 333 Rule, such as the 54321 technique. This method involves finding five items to look at, four items to touch, three sounds to hear, two things to smell, and one thing to taste to refocus one’s attention on the five senses. Holding ice or eating sour candy can also serve as a sensory grounding technique.

Exercise and make lifestyle changes

Making healthy lifestyle changes can reduce the symptoms of a severe anxiety disorder by changing a client’s baseline mood. Exercise increases heart rate and releases endorphins, a chemical that improves mood. Eating healthy and eating enough food can also improve one’s overall sense of well-being. Further, reducing one’s caffeine and alcohol intake can make symptom flare-ups less likely, as too much of either can increase feelings of nervousness and anxiety.

Consider CBT or other types of therapy

Psychotherapy is an effective, long-term treatment for severe anxiety disorders. A mental health professional can teach the client personalized tools to help manage the aspects of the disorder that interfere the most with their life. Often, this will be done in the form of cognitive behavioral therapy (CBT), which focuses on replacing harmful thought patterns with more helpful ones. Exposure therapy, a type of CBT, can also help treat severe anxiety disorders, as the client will be gradually exposed to their phobias or triggers so that they can acclimate to them.

Consult a psychiatrist about medication

A psychiatrist may prescribe medication to help patients manage severe anxiety disorders, especially if therapy alone is not enough to provide relief. Depending on the client, they may prescribe anti-anxiety medications (like benzodiazepines), antidepressants, or beta-blockers. Speak to a psychiatrist to learn more about these medications and which would best suit the client’s needs and medical history.