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Anxiety That Won't Quit: Practical, Evidence-Based Steps That Help
- Scarlet Plus LLC
- 5 days ago
- 3 min read
You wake up with a knot in your stomach. You go to bed with a racing mind. For millions of people, anxiety is not just a fleeting moment of nervousness. It is a persistent and exhausting companion that impacts work, relationships, and physical health.
Living in the fast-paced environment of Columbia, Maryland, and the surrounding areas can make it hard to slow down. You might feel like you are the only one struggling to keep up, but you are not alone. Anxiety disorders are among the most common mental health conditions in the United States. The good news is that anxiety is highly treatable. You do not have to just "live with it." There are proven, evidence-based steps that can help you regain control and find calm.
When Worry Becomes a Disorder
Everyone feels anxious now and then. It is a normal reaction to stress. You might feel nervous before a big presentation or while waiting for medical test results. This type of anxiety is temporary and usually fades once the stressor is gone.
Anxiety disorders are different. They involve intense and excessive worry that does not go away. These feelings can worsen over time and interfere with daily activities like job performance or schoolwork. You might experience physical symptoms such as a rapid heartbeat or trouble sleeping.
There are several types of anxiety disorders. Some people experience a general sense of dread about everyday things. Others might fear social situations or specific objects. Recognizing the difference between normal stress and a clinical disorder is the first step toward feeling better.
Learn more about the difference between normal worry and Anxiety and Panic
The Gold Standard Treatments
Clinical experts generally recommend a combination of therapy and medication for treating anxiety. These approaches have the strongest evidence to support their effectiveness.
Psychotherapy
Cognitive Behavioral Therapy, often called CBT, is widely considered the gold standard for treating anxiety disorders. CBT helps you identify and challenge negative thought patterns. You learn to recognize when your brain is distorting reality and how to replace those thoughts with more realistic ones. Another effective method is exposure therapy. This helps you safely confront the things you fear instead of avoiding them.
Medication
For many people, medication provides the stability needed to engage fully in therapy. Antidepressants like SSRIs and SNRIs are commonly prescribed to treat anxiety. These medications work by balancing chemicals in your brain that regulate mood. It is important to work with a healthcare provider to find the right option for you.
Read more about Generalized Anxiety Disorder
Lifestyle Changes That Actually Work
While professional treatment is vital, your daily habits play a huge role in your mental health. Small changes to your routine can significantly reduce anxiety symptoms.
Prioritize Sleep
Sleep and anxiety are closely linked. Lack of sleep can worsen anxiety, and anxiety can make it hard to sleep. Aim for seven to nine hours of quality rest each night. Create a bedtime routine that avoids screens and promotes relaxation.
Get Moving
Physical activity is a powerful stress reducer. Exercise releases endorphins, which are natural brain chemicals that improve your mood. Even a short daily walk around your neighborhood in Columbia can make a difference. The CDC recommends regular physical activity to improve emotional well-being.
Limit Stimulants
Caffeine and alcohol can trigger or worsen anxiety symptoms. Consider cutting back on coffee or switching to decaf. Be mindful of how alcohol affects your mood the next day.
Recognizing Specific Types of Anxiety
Anxiety does not look the same for everyone. It can manifest in specific ways that require targeted approaches.
Social Anxiety
If you feel an intense fear of being judged or watched by others, you may be dealing with social anxiety. This goes beyond shyness. It can prevent you from meeting new people or speaking up at work.
Learn about symptoms of Social Anxiety Disorder
Obsessive-Compulsive Disorder
Some people experience recurring unwanted thoughts, known as obsessions, and feel driven to perform repetitive behaviors, known as compulsions. This cycle is characteristic of OCD and can be incredibly distressing.
Understand the signs of Obsessive-Compulsive Disorder
Taking the Next Step
You do not have to navigate this journey alone. Effective help is available right here in Maryland. Whether you need a professional evaluation to understand what you are experiencing or ongoing treatment to manage it, taking action is the bravest thing you can do.
At Caritas Behavioral Health Services, we offer comprehensive support tailored to your needs. We provide telehealth evaluations for residents across Maryland, making it easy to get started from the comfort of your home. For those who prefer face-to-face interaction, we offer in-person treatments at our Columbia, MD location.
Your mental health matters. Reach out today to start your path toward a calmer and more fulfilling life.
