The first reaction to an anxiety diagnosis is often more anxiety. What does it mean? Am I always going to feel like this? Am I crazy? But such a diagnosis can also bring a sense of relief. You have an explanation for how you’ve been feeling. This can be empowering and is frequently the first step toward some healing.
So, if you just got an anxiety diagnosis, it’s the ideal opportunity to begin thinking about different ways of handling stress. You did the right thing. Something was off and you got checked out. Now that you know it’s anxiety, you can make new and healthier choices.
What is an Anxiety Diagnosis?
There are several different kinds of anxiety disorders, e.g.
Generalized Anxiety Disorder (GAD)
Social Anxiety
Panic Disorder
Obsessive-Compulsive Disorder (OCD)
Post-Traumatic Stress Disorder (PTSD)
Obviously, your next steps will be based on the precise details of your diagnosis. Since GAD is the most common type of anxiety, that’s what we will focus on for the purposes of this post.
What Does GAD Feel Like?
To put it in non-technical terms, GAD induces fear about what’s going to happen in the future. By the future, this could mean five minutes from now. It could also mean five decades from now. This worry is ongoing and can be triggered to become worse. You may feel as if you’ve lost control. Needless to say, such a cycle can hamper your ability to function on a daily basis.
Symptoms can vary from person to person but most commonly include:
Very uncomfortable with not knowing what will happen
Overthinking
Focusing on worst-case scenarios
Overreacting to minor stimulus
Can’t let your concerns go
Indecisiveness
Unable to relax
Irritability
Fear of making the wrong decision
Inability to concentrate
You’re easily startled
GAD also impacts a person physically, e.g.
Sleep disturbances
Digestive disturbances
Fatigue
Unexplained muscle tension and/or pain
Trembling
Shaky voice
Excessive sweating
What Happens Next?
So, you were feeling some or many of the above symptoms. You got checked out and received a diagnosis of Generalized Anxiety Disorder. There are some basic steps to consider.
Anxiety Self-Care
Self-Education
Learn as much as you can about your disorder. This is not a license to obsess but rather, an opportunity to empower yourself and identify where your strengths lie. Share what you learn with the people closest to you.
Meditation
Mindfulness is an age-old antidote to anxiety. When meditating, we can shut out the past and future. Instead, we occupy the present moment which is where all the solutions exist. There are so many mediation apps now available. Try a couple and see which one clicks with you.
Know Your Triggers
Keep a journal. Monitor what triggers an anxiety spiral. Also, keep track of what methods you used to calm that spiral. This can enable you to stop a cycle before it starts. Also, your journal will come in handy during your therapy sessions.
The Basics
Safeguarding your fundamental needs build the resilience you’ll need to fend off anxiety. So, keep in mind:
Regular sleep patterns
Daily exercise and physical movement
Healthy eating choices
Relaxation techniques
Social time with trusted friends and family
Therapy is Key
This is an ideal time to commence a connection with a qualified therapist. Your weekly sessions are where you can learn more about anxiety and how to manage it. You’ll have a safe space where you can talk openly about your feelings and struggles. You’ll have an experienced guide to help you develop the coping skills to reclaim your life.
If you just got an anxiety diagnosis, I can help. I urge you to reach out today to set up a free and confidential consultation for anxiety therapy. Anxiety counseling can help check this out.