Does anxiety hold you back?

Anxiety is associated with intense fear and worry which makes it difficult for people experiencing it to carry out any work and optimally performing tasks. Thus anxiety can hold a person back from performing various tasks and responsibilities.

5 main reasons why anxiety holds us back are?

Uncontrollable fear

People suffering from anxiety or anxiety disorder experience extreme levels of fear and anxiousness.

The intensity of fear is so high that it makes it difficult for people to even leave their house or socialize which are some necessities of life.

when such high degrees of fear looms around a person it can be very difficult to overcome it and can affect every aspect of an individual’s life.

Apart from manifesting itself emotionally anxiety can also be manifested physically, socially, and financially making it difficult for people to differentiate between real threats and anxiety-induced fears with no evidence.

Loss of confidence

Apart from intense fear anxiety also creates negative thought patterns and emotions in people which leads to decreased confidence and self-esteem.

This makes it difficult for people to compete with other people of high recognition and pushes an individual into a spot where they refuse to be noticed by others.

Adding onto which the negative criticisms given by other people regarding a person’s confidence cause further social withdrawal leading to a vicious cycle.

Apathetic attitude

Chronic and persistent anxiety leads to a loss of interest in areas that individuals usually enjoyed. people fear coming out of their comfort zone and distance themselves from everyone.

Fear of deadlines

Chronic anxiety sufferers usually dread deadlines. They feel that these deadlines are extremely pressurizing and unachievable. As deadlines come closer anxiety builds up even faster and might cause a complete shutdown in a person.

Missed opportunities

People who experience anxiousness and fear are more vulnerable to missed opportunities than others. This can be due to the idea they hold of always being in a safe spot rather than taking risks that can entail potential anxiety triggers.

Individuals with anxiety usually tend to settle for less and try not to draw attention towards themselves.

What are the signs and symptoms of anxiety?

Anxiety is characterized by a set of signs and symptoms such as:

• Sweating
• Difficulty in breathing
• Shortness of breath
• Sense of choking
• Complaints of chest pain
• Shaking or trembling
• Nausea or vomiting
• Dizziness or Lightheadedness
• Fear of losing control over oneself and their environment
• Fear of impending doom
• Hot or cold flashes
• Tingling or numbness
• Increased heart rate

These symptoms vary in severity from person to person. However, it is noted that many people experience anxiety attacks that are not significantly displayed.

What are the causes of anxiety?

Anxiety often results from accumulated stress or overwhelming feelings. Some common causes of anxiety include.

• Increased and challenging situations and demands in day-to-day life.
• Major changes in family dynamics such as marriage, divorce, death of a loved one.
• Strain interpersonal relationships
• Intrapersonal conflicts
• Ineffective coping mechanisms
• Comorbid conditions both physical and mental
• Chronic health conditions
• Genetic factors
• Changes in the brain region
• Overdose of caffeine
• Prolonged use of medications
• Significant traumatic experiences in the past or recent times
• Comorbid mental health conditions such as post-traumatic stress disorder or obsessive-compulsive disorder or any other phobias.

Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.

What are the main triggers of anxiety?

Even though anxiety is seen among many individuals, certain triggers make some people more vulnerable to anxiety than others. Some contributing triggers of anxiety are:

Health diagnosis

An individual is more vulnerable to experiencing anxiety in the presence of chronic or serious health diagnoses such as cancer or diabetes.

Triggers associated with health diagnosis tend to have a strong impact on an individual because of the strong negative thoughts and emotions that are associated with it.

Medications

It is believed that many over-the-counter medications may contribute to the symptoms of anxiety in some individuals. This is certainly because of the ingredients in this medication that makes an individual feel uneasy.

Use of caffeine

Even though it is said that the use of caffeine helps to activate an individual’s system, studies show that over-usage of caffeine might lead to adverse effects such as anxiety or even depression.

Apart from the overuse withdrawal from caffeine may also lead to anxiety. hence it is suggested that individuals take conscious amounts of caffeine per day.

Skipping meals

Apart from environmental factors ones eating habits might also contribute to an individual’s anxiety directly or indirectly. When an individual fails to maintain their food timings it might lead to fluctuations in their blood sugar levels.

These fluctuations might make an individual feel jittery which in turn triggers anxiety.

Hence maintaining a proper schedule and diet is important for various reasons not just for energy but also for maintaining one’s mood.

Negative thinking

An individual’s behavior and emotions are certainly controlled by one’s thoughts. When an individual is upset and dwells on negative thoughts it further leads to discomforting emotions and detrimental thoughts causing a vicious cycle.

These negative thoughts are then projected to various areas of an individual’s life creating an overall sense of lack of control over oneself and the environment which triggers anxiety.

Financial concerns

Many individuals experience anxiety due to their financial standing. Learning to manage financial triggers requires seeking professional help such as from a financial advisor.

Stress

Daily stressors as simple as traffic jams to major ones such as strained relationships might contribute to one’s intensity and frequency of anxiety and anxiety attacks.

However long term or chronic stress leads to long term anxiety and a build-up of negative taught processes and emotions that impact an individual’s mental health

 

Conflict

individuals might also experience anxiety as a result of interpersonal or intrapersonal conflicts.

The inability to resolve these conflicts might lead to the buildup of negative thoughts, emotions that overwhelm an individual and trigger anxiety.

Personal triggers

Personal triggers can be as minor as a smell, place, or even a song that reminds an individual of negative and discomforting experiences. Personal triggers can remind an individual of an unconscious or conscious dramatic event in an individual’s life that triggers their anxiety.

If you can identify and understand your triggers, you can work to avoid them and learn to cope with them. You can learn specific coping strategies to handle the triggers when they happen.

What are the tips for identifying triggers of anxiety?

Start a journal.

Write down when your anxiety is noticeable and record what you think might have led to the trigger

Work with a therapist.

Some anxiety triggers can be difficult to identify, but a mental health specialist can help you. They may use talk therapy, journaling, and other methods to find triggers.

Be honest with yourself.

Anxiety can cause negative thoughts and poor self-assessments. This can make identifying triggers difficult because of the anxious reactions. Be willing to explore things in your past to identify how they may affect you today. 

What are some ways to manage anxiety?

Identify and acknowledge the triggers

The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.

Being able to recognize what makes an individual anxious makes them better equipped to take action.

Relaxation techniques

Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.

These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.

Socialization

A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.

The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.

Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.

Set realistic goals

When an individual is feeling overwhelmed setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.

Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.

Take up new challenges

Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.

Signing up for new activities also provides a path to meeting people with similar stories and concerns.

Lifestyle changes

An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.

A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.

these coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.

lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.

Making journal entries

Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.

Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.

In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.

What are the therapy options for anxiety?

Cognitive-behavioral therapy

 

Cognitive-behavioural therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy

It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.

Medication

Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time

Conclusion

Anxiety is a natural response to threat and fear. the reactions and the symptoms associated with anxiety is what makes it difficult for people to move on in their life normally.

The reactions and the changes that anxiety brings about in a person and their environment are what hold them back from many situations and decisions.

In the case of high functioning anxiety, people appear to be strong outside however do experience a sense of worry. People who aren’t able to get control over their anxious thoughts and feelings get carried away with the symptoms and lag in their work and life goals due to anxiety.

People must understand that they have to take control of their anxieties to proceed in life and meet their goals as they are a master of their thoughts and behaviors.

What we recommend for curbing Anxiety

Below are some of the services and products we recommend for anxiety

Online Therapy

• Online therapy is another thing we should all try. We highly recommend Online therapy with a provider who not only provides therapy but a complete mental health toolbox to help your wellness.

Anxiety Weighted Blankets

• Anxiety Weighted Blankets are by far the number 1 thing every person who suffers from anxiety should at least try. Anxiety Blankets may improve your sleep, allow you to fall asleep faster and you can even carry them around when chilling at home.

Light Therapy

• Amber light therapy from Amber lights could increase the melatonin production in your body and help you sleep better at night.  An Amber light lamp helps reduce the amount of time it takes you to fall asleep and increases overall sleep quality.

Frequently asked questions

What to do if anxiety is holding you back?

Some techniques that a person can adopt when anxiety is holding them back are:

• Practice mindfulness
• Have a strong grip on positive perspectives
• Get sufficient sleep
• Take a break from the normal routine
• Stop being hard on yourself
• Expose yourself to a positive environment and people
• Consciously carry out distracting activities

Why does anxiety hold you back?

Anxiety creates extreme feelings of worry and fear in a person affecting their normal functioning. people experiencing anxiety are more negative about themselves and their lives.

What is high functioning anxiety?

High functioning anxiety refers to someone who experiences anxiety while still being able to manage daily life. people with high functioning anxiety may appear to put things together and accomplish goals yet experience stress and worry.

Can you be successful and have anxiety?

In cases where people have high functioning, anxiety success is possible. However, in other cases, if people are not able to get control over their anxiety can seek professional help.

Can anxiety be cured?

Anxiety is not curable however there are various therapy options and self-help strategies that people can adopt to get their anxiety into control and carry out a relatively normal life.

Citations

Five Ways Anxiety Holds You Back from Being Successful And How To Overcome It

https://www.healthline.com/health/anxiety/anxiety-triggers

https://pubmed.ncbi.nlm.nih.gov/10634350/