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Everything You Need to Know About Anxiety: Symptoms, Treatments, and Coping Strategies

Updated: Aug 8

Welcome to the Marble Wellness blog, your trusted mental health resource in St. Louis, MO. Today, we delve into a comprehensive exploration of anxiety - a complex and pervasive mental health condition that affects millions of people globally. Understanding anxiety, its symptoms, and the various therapeutic approaches can pave the way for more effective coping strategies and a healthier, happier life.

Understanding Anxiety

Anxiety is more than just occasional worry or fear. It is a chronic condition characterized by persistent, excessive worry about everyday situations. The feelings of anxiety often interfere with daily activities, are difficult to control, and can last for a long time.

In the United States, anxiety disorders are the most common mental illness, affecting over 40 million adults aged 18 and older. Despite being highly treatable, only about one-third of those suffering receive treatment.

A man deals with a stack of boxes that have different words related to anxiety on them. Overcome anxiety by connecting with an Anxiety Therapist in St. Louis, MO today.

Recognizing the Symptoms of Anxiety

Symptoms of anxiety can be both physical and emotional, and they can vary greatly from person to person. Some of the most common symptoms include:

Physical Symptoms:

  • Heart palpitations

  • Shortness of breath

  • Sweating or hot flashes

  • Trembling or shaking

  • Feeling tired or weak

  • Gastrointestinal problems

Emotional/Mental Symptoms:

  • Feeling restless, wound-up, or on edge

  • Being easily fatigued

  • Having difficulty concentrating or finding that your mind goes blank

  • Being irritable

  • Experiencing a constant state of worry

  • Having sleep problems, such as difficulty falling or staying asleep, restlessness, or unsatisfying sleep

Treating Anxiety: A Multi-Faceted Approach

While anxiety can feel overwhelming, the good news is that it is treatable. Effective treatment approaches are usually multi-faceted, incorporating various therapeutic methods to create a tailored plan that fits an individual's unique needs and circumstances.

1. Cognitive-Behavioral Therapy (CBT): CBT is a type of talk therapy that teaches individuals how to recognize and change thought patterns that lead to harmful beliefs and behaviors. It can help individuals challenge their fears, understand the nature of their anxiety, and learn how to cope with it more effectively.

2. Walking Therapy (Ecotherapy): Incorporating nature and physical movement into therapy sessions, often referred to as ecotherapy, can significantly enhance treatment outcomes. Physical activities like walking stimulate the production of endorphins, the body's natural mood lifters, while the calming effects of nature can lower stress levels and improve mood.

3. Dietary Changes: What we eat can significantly impact our mental health. Consuming a balanced diet rich in whole foods like fruits, vegetables, lean proteins, and whole grains can boost our overall well-being and reduce symptoms of anxiety. On the other hand, limiting the intake of processed foods, caffeine, and alcohol can also contribute to better mental health.

4. Mindfulness and Meditation: Practices like mindfulness and meditation can help individuals stay present, cultivate awareness, and manage anxiety symptoms. Mindfulness teaches us to focus on the present moment without judgment, which can help break the cycle of worry and anxiety.

Building Resilience: Coping Strategies for Anxiety

Beyond formal treatments, there are several self-help strategies that individuals can incorporate into their daily lives to manage their anxiety effectively:

1. Regular Exercise: Physical activity, including walking, yoga, or any form of exercise you enjoy, can act as a natural and effective anxiety reliever.

2. Adequate Sleep: Quality sleep is crucial for mental health. Develop a regular sleep schedule and create a comfortable sleep environment to improve your sleep quality.

3. Balanced Nutrition: A balanced diet can provide the nutrients necessary for brain health, mood regulation, and overall well-being.

4. Mindfulness and Relaxation Techniques: Practices like yoga, meditation, deep breathing, and progressive muscle relaxation can help reduce anxiety symptoms and increase feelings of relaxation and emotional well-being.

5. Social Support: Reach out to trusted friends, family, or support groups. Social connection can reduce feelings of isolation and help you navigate through anxiety.

Wrapping Up

Understanding anxiety is the first step toward managing it. Remember, it's okay to seek help if you're experiencing anxiety. At Marble Wellness, we're here to support you, offering a variety of holistic therapeutic methods, including CBT, mindfulness techniques, and ecotherapy. With professional help and effective self-care strategies, you can navigate your way toward mental wellness, one step at a time.

Help is Available, Reach Out Today and Start Anxiety Therapy in St. Louis, MO

Whether you're dealing with anxiety yourself or trying to support someone who is, remember this: There is help available, and there is always hope. The journey to wellness may seem long, but every step, no matter how small, brings you closer to a healthier, happier you.

Reach out to Marble Wellness:

Our Client & Project Coordinator will be your first point of contact. She'll get you set up with a good match for you on our team, and talk first appointment details.

Meet with one of our Anxiety Therapists:

All of the members of our team are trained in and skilled at treating anxiety. They will work with you to personalize a plan to cope with and reduce your anxiety.

Start to overcome your anxiety:

Whether it's in-person, online, or park therapy, you and your therapist will use their skills and strengths to help you start to live a life free from anxiety.

Other Mental Health Services at Marble Wellness

At Marble Wellness, our goal is simple: Counseling services are designed to help set you on a path of living a more fulfilled, calm, and happy life. We specialize in anxiety, depression, grief, chronic illness, therapy for men, couples, and maternal overwhelm. We can also help new moms with various postpartum concerns, moms in the thick of parenting, and moms with teens. In addition to in-person options, we can also chat from wherever you are in the state with online therapy in Missouri and online therapy in Illinois. No matter where you are in your journey, we would love to support you.

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