How to Stop Your Constant Anxiety and Worry

If you experience feelings of anxiety, you probably know firsthand what it is like to live with constant anxiety or worry. Such symptoms can be distressing and disruptive. In some cases, constant anxiety or worry may be a sign of an anxiety disorder.

This article explores some of the signs of constant anxiety and worry as well as strategies that you can use to cope. By practicing some of these new coping skills, you may find yourself better able to deal with feelings of worry and anxiety.

Symptoms of Constant Anxiety and Worry

Many people who struggle with anxiety-related conditions are negatively affected by their worrisome thoughts. However, worry is just one aspect of anxiety. Worry is that feeling of uneasiness that occurs when your thoughts are focused on current difficulties in your life or potential problems that have not actually occurred.

For example, these feelings can range from worrying about an upcoming evaluation at work to feeling worried about the safety of family members even when they all seem to be out of harm's way.

Some common symptoms of constant anxiety include:

• Avoiding social situations
• Difficulty concentrating
• Excessive worry
• Feeling tense
• Irritability
• Physical symptoms such as muscle tension, headaches, and fatigue
• Problems sleeping
• Restlessness
  

Constant anxiety and worry can be exhausting and often increases your feelings of fear and anxiety. Worry can make it difficult to unwind and relax, even contributing to sleep disturbances, such as insomnia.

How to Deal With Worry

Given its link to anxiety, it is no surprise that worry is common among those diagnosed with panic disorder. Constant anxiety that seems to occur without any specific source may be a sign of generalized anxiety disorder.

There are certain worries that are frequently experienced by those with this condition. For example, people with panic disorder often worry about when they will experience their next panic attack. Those with agoraphobia worry so much about their physical symptoms that they are often prone to engaging in avoidance behaviors, finding it difficult at times to engage in their regular activities.

Exercise

Engaging in physical activity may help prevent or treat anxiety. Studies have found that getting regular physical activity can help protect against feelings of anxiety. Even brief periods of exercise can be a great way to relieve feelings of anxiety and take your mind off of your worry.

Focus on What You Can Control

Worrying about the things you have no control over only adds to feelings of stress and anxiety. Focusing your attention on the things that are under your control, on the other hand, can help you feel more empowered and may help you better cope with your worries.

Practice Gratitude

Experiencing gratitude has been shown to have a number of positive health effects, including reducing feelings of anxiety. Spending a few moments writing in a gratitude journal each day may help you better manage feelings of constant anxiety and worry.

Get Enough Sleep

Sleep has a complex relationship with mental health. People who are worried or anxious tend to sleep less, but poor sleep can also contribute to problems with anxiety. A bad night's sleep might leave you feeling irritable and moody the next day, but prolonged periods of sleep problems can actually increase your likelihood of developing an anxiety disorder. 

How to Deal With Constant Anxiety

In addition to taking preventative measures to help manage feelings of worry, there are also strategies that may be helpful for relieving feelings of constant anxiety. These methods can be effective for combatting anxiety in the moment.

Put Your Mind Elsewhere

This tip may sound easy, but it does require some effort to distract yourself from worrying. To get your mind off your worries, try to get busy on something else. For example, you can try walking, watching television, or reading a good book.

To prepare yourself for future worrying, make a list of activities that you can do. Label the list “What I can do instead of worrying” and then underneath write down activities that will put your mind elsewhere.

Try to come up with a long list of your own. Consider what activities you can do when in different situations, such as when you are at home, traveling, or at work. Having many options listed will increase the chance of you using them when you need them the most.

Get Support

Talking with a trusted friend or family member can help you feel more relaxed and supported. Sometimes hearing the perspective of another person can help change your view of your worries.

You may want to spend a few minutes sharing your worries with someone, but it is best to not let that be the only subject that you talk about. A good friend can help you get your mind off of your worries and onto something else. Building a support network for panic disorder can take some time and effort. However, having others to lean on may help reduce your worry.

Many people with panic disorder, panic attacks, and agoraphobia feel isolated and often find it difficult to reach out to others. If you are experiencing loneliness or are uncomfortable talking to others, try exploring your problem on your own through writing.

Get a journal or simply a pen and some paper and write out your worries. When you have it all written down, you may be able to better see the big picture.

Try writing down some potential solutions to your problems. Also, try to balance out your worries by writing down what you are grateful for. Sometimes when we are worried, we overlook the more positive aspects of our lives.

Practice Relaxation and Self-Care Techniques

Learning to relax is a proactive way to work towards overcoming your worries. People with panic disorder tend to have an overactive flight-or-fight response, meaning that they often approach life with a lot of fear and anxiety. Relaxation techniques serve the purpose of improving one’s relaxation response and minimizing anxious thoughts.

There are many ways to elicit the relaxation response, including progressive muscle relaxation, yoga, and meditation. These techniques can be learned on your own and can help you feel calmer.

Other self-care practices include physical fitness and nutrition, expressing our creativity, tending to our spiritual needs, and developing healthy relationships. Determine which activities you need to practice more in your life. Practicing self-care for anxiety can help you live and feel healthier, which may help defeat some of your worrying.

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Face Your Fears

Sometimes our worries are caused by procrastination or an inability to make a decision. If you are putting something off, worry can serve as a way to avoid facing the issue head-on. However, in the long run, worry and anticipation can actually make you feel much more anxious than if you would just take care of your issue.

When to Get Professional Help

If your feelings of constant worry and anxiety persist and you cannot find adequate relief using self-help strategies. Consider talking to your doctor or a mental health professional. You may be experiencing some type of anxiety disorder.

A professional can evaluate your symptoms, provide an appropriate diagnosis, and recommend treatments that can help. Treatments for anxiety disorders often involve psychotherapy, medications, or a combination of the two.