Anxiety is an emotion that people experience from time to time. However, for some people, anxiety can be so overwhelming and debilitating that it interferes with their daily lives. If you’re experiencing an anxiety relapse, know that you are not alone.
It’s common to experience lapses along the way and feel as if you’re in a loop or back to square one. It could be due to stress or being exposed to your triggers. But much like how you’ve overcome it before, there are things you can do to manage anxiety symptoms and handle them healthily.
With that, here are tips to help you deal with your anxiety relapse and manage it more effectively.
1. Seek Professional Help
The best way to deal with anxiety relapse is to seek professional help as soon as possible. While this can be difficult when you’re experiencing a panic attack or other severe anxiety symptoms, it’s a necessary step toward the path of recovery.
A mental health professional can help you sort through your emotions, provide helpful resources, and work through any problems that might be causing your anxiety relapse. They can also offer insights into coping mechanisms you can adopt when the feeling of anxiety starts to consume you.
2. Identify The Triggers
If you’ve suffered from anxiety or panic attacks before, then it’s likely that specific events in your life caused them. These events may include stress, fear, grief, and even excitement. You can identify these triggers by keeping a diary of all your negative experiences over some time.
For example, if you have a panic attack every time you go out on public transport, then this may be an obvious trigger for you. The key is to keep track of what happens before each panic attack occurs to help you better understand what you’re going through, allowing you to take the necessary action to avoid these situations in the future.
3. Join A Support Group
Another way to deal with anxiety relapse is to join a support group. You may feel like your problem isn’t worth talking about, but know that other people also suffer from the same thing as you do. And so, talking to others who have been through similar experiences can help you realize that there aren’t many differences between you and them. It can also help you see and acknowledge that you’re not alone in this.
Support groups are also great because they allow people who have recovered from anxiety disorders to share their experiences with others who may benefit from hearing them. If someone else has successfully overcome their anxieties, they can give you advice and tips on how they did it.
4. Challenge Your Negative Thoughts
If you’re having anxiety symptoms again, your negative thoughts are likely to have returned as well. You may be thinking about how much worse things could get if your anxiety worsens or how terrible it would be if you lost control of your life again.
With that, one of the things you can do when dealing with anxiety relapse is to challenge these negative thoughts by asking yourself why you believe them and whether these beliefs are true or not. Once you’re having such thoughts, remind yourself that they’re just thoughts and don’t mean anything about reality or what will happen in the future.
5. Be Mindful Of Your Body
When people experience a panic attack or high level of anxiety, they often try to overcompensate by doing too much at once. They may try to go out more often than usual and push themselves to keep up with everyday activities. This makes it more likely that they’ll have another panic attack or high level of anxiety later on down the road.
The best way to avoid this is to be mindful of your body and how much activity it needs on any given day. If you find yourself getting tired quickly, take it easy and don’t push yourself beyond what feels suitable for your body at that moment.
6. Get Up And Exercise
Exercise is a great way to deal with anxiety. It helps you release endorphins, which can help reduce your stress levels and improve your mood. Exercise also enables you to get out of the house and interact with other people, which reduces feelings of isolation and loneliness that often contribute to anxiety.
It might seem daunting if you have never exercised before or haven’t exercised in a long time. Start small by doing simple things like walking around the block or exercising at home. You may want to start exercising with a friend if this makes things easier for you; having someone there can make it easier to stick with it until it becomes part of your routine.
7. Practice Relaxation Techniques
Practice relaxation techniques when your anxiety flares up and you feel like you’re losing control. This can help reduce the physical symptoms of anxiety, such as muscle tension and rapid breathing. It can also help bring clarity to your thoughts, making you feel less out of control when dealing with your emotions.
Many relaxation techniques can help relieve stress and reduce overwhelming feelings. Try deep breathing exercises or progressive muscle relaxation (PMR) if those sounds appeal to you. You may also try guided imagery or meditation if they sound more appealing than other options.
Takeaway
Dealing with an anxiety relapse can be difficult, but there are things that you can do to ease your symptoms and get back on track. Seek professional help, identify the triggers for your anxiety, establish a routine, and practice relaxation techniques when you’re feeling anxious. With these tips in hand, you can start working towards managing your anxiety more effectively.
FAQs
What is an anxiety relapse and why does it occur?
An anxiety relapse refers to a recurrence or intensification of anxiety symptoms after a period of improvement or remission. It can occur due to various factors such as increased stress levels, major life changes, trauma, lack of self-care, discontinuation of treatment or therapy, or a combination of these factors. Anxiety disorders are chronic conditions, and relapses can happen as part of the natural course of the disorder.
What are common triggers that can lead to an anxiety relapse?
Triggers for anxiety relapse can vary from person to person, but some common triggers include significant life events (such as loss of a loved one, divorce, or job changes), financial stress, relationship difficulties, health problems, exposure to traumatic events, substance abuse, and excessive stress levels. It’s important to identify personal triggers and develop strategies to manage them effectively.
What are some signs and symptoms of an anxiety relapse?
Signs and symptoms of an anxiety relapse can include increased feelings of worry, fear, or panic, restlessness, irritability, difficulty concentrating, trouble sleeping, physical symptoms like headaches or stomachaches, avoidance behaviors, and an overall sense of being overwhelmed. It’s important to monitor any changes in your thoughts, emotions, and behaviors to identify if you are experiencing an anxiety relapse.
How can I effectively cope with an anxiety relapse?
To cope with an anxiety relapse, it’s important to:
- Reach out for support: Talk to a trusted friend, family member, or therapist who can provide emotional support and guidance.
- Resume treatment: If you had previously received treatment or therapy for anxiety, consider reconnecting with your healthcare provider to discuss the best course of action.
- Practice self-care: Engage in activities that promote relaxation and well-being, such as exercise, mindfulness or meditation, getting enough sleep, maintaining a healthy diet, and avoiding excessive caffeine or alcohol.
- Use coping techniques: Employ strategies that have helped you manage anxiety in the past, such as deep breathing exercises, journaling, engaging in hobbies, or practicing relaxation techniques.
- Seek professional help: If your anxiety relapse is significantly impacting your daily functioning or causing distress, consult a mental health professional who can provide additional support and guidance.
Are there preventive measures or strategies to minimize the risk of anxiety relapse?
While anxiety relapse cannot always be prevented entirely, there are strategies that can help minimize the risk:
- Maintain a healthy lifestyle: Regular exercise, proper nutrition, and sufficient sleep contribute to overall well-being and can help manage anxiety.
- Practice stress management: Engage in stress-reducing activities like yoga, meditation, or mindfulness exercises to build resilience and reduce the impact of stressors.
- Continue treatment: If you are receiving treatment or therapy for anxiety, follow your treatment plan consistently and discuss with your healthcare provider about any concerns or adjustments that may be needed.
- Learn coping skills: Work with a therapist to develop effective coping strategies for managing anxiety, including relaxation techniques and cognitive-behavioral techniques.
- Stay aware and self-monitor: Pay attention to your own thoughts, feelings, and behaviors, and seek help or support if you notice any signs of anxiety relapse.