That throat constricting feeling of being anxious all the time isn’t something that anyone likes to experience. It is important to ensure that you know of the ways to deal with crippling anxiety because that is something that you can’t compromise with.
Statistics suggest that 40 million individuals across the United States are diagnosed with anxiety every year which accounts for 18.1% of the population. The irony of the situation is that only 36.9% of the total population receives the treatment that one should get all throughout.
By the end of this article, you will have an overall better idea of the tips to manage crippling anxiety and find ways to overcome the condition altogether.
What Is Crippling Anxiety?
In medical terms, anxiety is defined as the onslaught of constant fear and ongoing thoughts that one experiences through their life that they have no possible explanation for.
When it comes to crippling anxiety, it is described as the extensive form of anxiety that has the capability of ending up affecting one’s overall quality of life that you possibly didn’t even know of.
This is categorized under the mental health disorders and it is important that you do know the signs and symptoms that can be causing the condition all the more and get the necessary help required to get the signs tended to.
Signs and Symptoms of Crippling Anxiety
Just the mere signs and symptoms of anxiety are hard to deal with. It is the reason why it is important that you do focus o changing courses with your crippling anxiety because that is something that you can’t even manage the symptoms of.
Some of the signs and symptoms of crippling anxiety that one needs to know of include:
- Constant fear
- Increase heart rate
- Constant restlessness
- Irritability and constant fear of not being enough
- Having difficulty with the sleeping cycles
- Tiredness and fatigue
Causes of Crippling Anxiety
When it comes to the causes behind the crippling anxiety, there are a number of things that one needs to be aware of.
Knowing the causes itself helps in providing with better ways to deal with the signs and symptoms and helps you get a perspective into the kind of treatment that you need to overcome the situation.
Some of the common causes behind crippling anxiety include:
- Stress at work or even at home
- Any underlying health condition
- Withdrawals after being rehabilitated for any condition like substance abuse and such
- Brain chemistry because of misalignments of hormones is one of the primary reasons
- Being bullied
- Having an abusive relationship
- Lack of self confidence
How To Deal With Crippling Anxiety?
The condition of crippling anxiety does include a number of factors and symptoms that one needs to take care of. If you have been struggling with the condition, it is very important that you find the necessary help to calm crippling anxiety.
This is one of the primary factors that can help with the recovery of the condition. Aside from the normal ways to overcome anxiety, you need to go that extra mile to get yourself better recovery through with the process.
This kind of condition is often one of the causes because of the traumatic events in life or even because of the kind of prevalent stress one is experiencing through and through.
To help you with the ways to deal with crippling anxiety, we have sorted out some of the best ones around.
1.Give yourself a time out
Irrespective of whatever is causing the crippling anxiety, it is important that you take some time out when you know that something is about to go very wrong if you try to extend it on more and more.
This is where you need to check your stance. If you know that your anxiety is consuming you and is about to affect your work and health, it is important that you take some time out and assess the next step.
Even better, just get some time and sleep it off. As easy as it sounds when we say it, it actually does work in helping calm crippling anxiety that you possibly have been struggling with.
Calming yourself physically as well as stopping the constant stream of running thoughts is important that you can very well handle if you know that things are going to topple around.
2.Keep your mind in the present
If you have an important presentation in the company coming up, do you really think that fretting yourself currently will bring any good result? You are possibly going to risk delivering a good presentation just because of your anxiety.
Anxiety is often future induced, meaning that you become anxious and fear things that are set to happen in the future and might have a good impact on your life.
Instead of letting your mind run around in miles, try and ensure that you do focus on present and perfecting yourself for any of the assignments or projects that are about to come up in the future.
3.Know the triggers
There are chances that your crippling anxiety is triggered by something, for the most part. This is where you need to take control and find ways to handle these triggers that could be affecting your quality of life altogether.
It is important to ensure that you know each of the triggers involved because that is what makes the difference. Some of the telltale signs of anxiety like pounding heart rate and the difficulty in breathing are the things you need to recognize and take control of.
If you have been struggling with the signs and symptoms, it is important that you do take control over them and find better ways to cope with them to overcome crippling anxiety.
4.Have a healthy release of emotions
It isn’t necessarily about the kind of emotions that are swirling around in your mind. You need to ensure that you keep track of ways in which you can release your pent up emotions and frustrations that could be causing the problems altogether.
It is possible that you were told to keep it hush and not show the signs when you were a child but that aren’t something you need to do once you are an adult. Given that you are responsible for your own decisions, you can shout out your frustrations to someone you rely on.
Do anything that helps lessen the intensity of the fear or the anxiousness. It could be anything from screaming into the pillow, punching something or even just stomping your feet. The only thing you need to ensure through the process is that whatever you do, it should be in a healthy way.
5.Practice deep breathing
Yet another one of the ways to deal with crippling anxiety is to practice deep breathing. This has been found to have amazing impacts in helping manage the accessory symptoms that come along with the condition of crippling anxiety.
Deep breathing exercises and techniques are quite abundant and do help in bringing your mind and your overall physical body functions in check which is definitely one of the best ways to cope with the signs and symptoms associated with this mental health disorder.
Breathe in with 4 counts and then exhale with the same count. This has been found to have beneficial impacts in helping manage the condition effectively that you didn’t even know of.
The 4-7-8 breathing technique (R) is amazing as well to manage the symptoms of crippling anxiety.
6.Get proper sleep
If you suffer from anxiety, chances are that your sleeping patterns are going to be very abrupt and affected. The best way to overcome that is by ensuring that you get proper night’s sleep because the same has been found to have amazing impacts in helping with your signs and symptoms of crippling anxiety.
Pulling an all nighter does have impacts in making you more fidgety and impacting your overall mental state, thus making it even harder for you to ward off the signs and symptoms that you have been experiencing.
Get 8-9 hours of quality sleep on a daily basis for the best impacts to calm crippling anxiety altogether.
7.Be brave and face your fears
It is easy to run away from your fears but if you do want to overcome crippling anxiety which is caused because of any kind of fear or trauma, it is best suggested ensuring that you fight them back.
It is important and does play a very important role in handling the signs and symptoms associated. Make it easier said than done but if you have your way through it, chances are that you will be able to ward off the problems altogether.
If you panic one day because of something, it is best to go back the next day and face the fears all over again. This will help you gain a better insight into the problem and help overcome it.
8.Fast check your thoughts
People who suffer from crippling anxiety tend to have the constant onslaught of thoughts that tend to fixate their thoughts in the worst possible scenario. The best way to overcome such thoughts is to ensure that you tally how real these thoughts are. This itself comes a lot in handy.
Instead of being completely broken and tensed over an upcoming position that you are struggling with, it is best assured that you boost your morale by telling yourself that it’s going to be okay and that you will find a better way to overcome the situation.
Prepare yourself that some things might go wrong but that doesn’t mean that everything is going to be wrong with the presentation.
9.Make a list
If you know your triggers for the condition, chances are that you will even know what are the things that are causing the problems altogether.
Until and unless you are subjected to a very immediate situation, your danger isn’t going to be that disastrous as you think it is.
In order to overcome crippling anxiety, the best way to change that is by making a list of the things that help with your free floating thoughts beyond the realms of anxiety that you have been complaining about.
10.Reduce or eliminate the caffeine intake
Caffeine might often seem like a good enough option to look into but the same isn’t the best when you have crippling anxiety.
It has been found that caffeine causes a jolt to the nervous system, thus boosting our energy levels on the overall. While this might seem like a normal phenomenon if you don’t have anxiety, it isn’t a good sign if you have crippling anxiety because the same does have the tendency to end up inducing an anxiety attack that you didn’t even realize of.
This doesn’t necessarily mean that you have to completely cut out caffeine sources from your diet; it is all about moderation when it comes to the same.
11.Maintain a journal
Journaling is actually an amazing way to handle the signs and symptoms associated with the condition of crippling anxiety.
When you know about the signs and the triggers, it is always best suggested to ensure that you find better ways to combat through the problems all the way.
Reflecting back on the journal helps you gain better way to help recover from the situation that you didn’t even know was possible.
Keep entries consistent and even if it hard to reflect back, it does help you a lot along the way that you possibly didn’t even know of.
12.Indulge in positive self talk
Yet another one of the important tips to manage crippling anxiety is to ensure that you do indulge in some positive self talk.
This is quite a hard road to cover but when you have negative thoughts swirling in your mind, chances are that you are going to experience frequent anxiety attacks all the more.
One of the best ways to overcome that is by indulging in some positive self talk. Encourage and motivate yourself and find better ways to haul yourself through the way.
13.Understand nothing’s perfect
Crippling anxiety often tends to stem from the need to always do everything perfectly. We fail to realize that nothing in our life is perfect, far from it actually. This is the reason why it is important to ensure that you don’t run after perfection and just deliver your best.
There are chances that some things won’t pan out according to your choices and wishes which is where you need to intervene your thoughts and make yourself understand that nothing in this is perfect.
Bad days and failure is part of your growth and development and will impact your life. Instead of letting them get to you, all you need to do is fight them back and not strive for perfection always.
14.Follow along with the 3-3-3 rule
If you are feeling an anxiety attack peeping in and if you have been looking through the ways to deal with crippling anxiety, it is important to ensure that you follow through the 3-3-3 rule.
In this, you need to look around you and find three things around you and name them. Then, look out for three sources of sound and lastly, name three parts of your body.
During an anxiety attack in a person suffering from crippling anxiety, chances are that they might struggle with the haywire of the brain connections.
The 3-3-3 rule does help in removing your attention from the source of the anxiety and helps in fighting through the problem altogether.
It helps centre your mind and prevents the attack from overcoming your senses altogether.
15.Maintain a nutritious balance in the diet
Yet another one of the tips to manage crippling anxiety is to always eat your meals on time. Maintaining a proper balance in your meals helps ensure that you don’t struggle physically as well as struggling through mentally.
The process might seem like a tough nut to crack but it does come a lot in handy in handling the signs and symptoms associated with the condition.
For someone suffering from crippling anxiety, it is common for them to not be very fond of eating but you need to train your mind of the importance of food and why it is necessary to consume a balanced and nutritious diet.
How To Help Someone With Crippling Anxiety?
When it comes to being a social support for someone suffering from crippling anxiety, it is very important that you are aware of the basics surrounding the condition. This is what makes all the difference.
You can’t necessarily help someone if you don’t even know what it is that you are doing. Learn and educate yourself of the condition and the find better ways on how you can be of help to them.
Some of the best ways in which you can help someone with crippling anxiety include:
Understand the severity of the condition
It goes without saying that the first thing that you need to do to help someone with crippling anxiety is to normalize their condition.
Treat it as a health condition that needs you to support through the condition. This is what makes all the difference. You need to ensure that you don’t end up saying or doing something that could trigger their anxiety and takes them into a completely wrong headspace.
If required, educate yourself about the subject and the kind of severity it brings along with it. This will even boost their confidence in you and help them confide in you which further can help in the recovery.
Be a good listener
The condition of crippling anxiety is often induced because of the kind of environment one is exposed to, for the most part.
If that is the case with someone you know who is suffering from this condition, it is completely on you to find better ways for them to come talk to you about the situation. Chances are that your friend can often be exposed to trauma and negative environments and can’t find a better way to vent out.
One of the best ways to help someone suffering with crippling anxiety is to let them talk and just be a good listener through the process.
Don’t say it’s going to be okay
If you have your friend or even someone you know messaging you saying that they are suffering from anxiety, it is your duty to reassure them but stop saying its going to be okay. Recovery isn’t as easy as it might seem which is why it is important that you be there for support.
That itself is often everything one needs to overcome crippling anxiety. You need to just lend an ear, take to them doctor’s appointment if they have any and be there to provide them with the moral boost that they have been seeking through.
Finding ways to deal with crippling anxiety isn’t as easy as it might seem like. If you want to overcome the condition and cope with the signs and symptoms, it is important that you do find ways that will help you have a positive and healthy outlet for your emotion and thus help you realign your priorities in life all the more.