Anxiety is the leading mental health disorder in the U.S. It can take a toll on work, relationships and quality of life.
To better understand this condition, WellTuned spoke with Tasha Watson, a behavioral health case manager at BlueCross BlueShield of Tennessee.
“Everyone has normal worries that come and go with life situations,” Tasha says. “When you begin to worry constantly and it affects your daily functioning, it may be an anxiety disorder.”
How can you tell if it’s anxiety or just worrying?
Tasha Watson: Normal worries typically don’t last long, aren’t very intense and aren’t constant. An anxiety disorder may make worries feel uncontrollable and can cause sleep disruption. When anxiety affects your ability to go to work or school and lasts a long time, it may be anxiety disorder.
Mental symptoms include:
- Excessive worry
- Racing thoughts
- Feeling irritable
- Overthinking
- Thinking everything will work out for the worst
- Trouble concentrating
Physical symptoms include:
- Sweating
- Heart racing
- Nausea
- Headaches
- Shortness of breath
Physical and mental symptoms often happen together.
How can you manage anxiety?
Tasha Watson: Therapy and medication are both evidence-based treatments. Cognitive Behavioral Therapy (CBT) may help change negative thought patterns and build coping skills.
Other techniques that may be helpful include:
- Deep breathing slows your breathing and heart rate, reminding your body you’re safe.
- Relaxation exercises release tension by flexing and relaxing muscle groups.
- Mindfulness keeps focus on the present moment, reducing overthinking.
Physical activity may also help combat anxiety. Exercise releases endorphins which may improve mood.
Caffeine may increase anxiety because it’s a stimulant that impacts your nervous system. Too much caffeine may cause jitteriness and nervousness. It doesn’t cause anxiety but may make symptoms worse.
Many people drink alcohol to relax, but this can become a cycle over time. Alcohol may worsen anxiety by affecting sleep quality and may contribute to dependence.
When to seek professional help
Tasha Watson: When anxiety affects your ability to work or complete daily tasks, it may be time to consider seeking help. Other warning signs may include:
- Anxiety lasting several weeks or months
- Panic attacks and physical symptoms
- Use of substances to cope
- Decline in work or school performance
- Inability to enjoy things you once enjoyed
- Relationship problems
- Thoughts of hurting yourself or others
How to support loved ones with anxiety
Tasha Watson: Be there to listen without judgment. Validate their feelings and express concern. Let them know you’re there for them. Encourage seeking help and offer help to find professional support.
Be gentle, patient and consistent. Don’t minimize what they’re going through.
“If anxiety keeps someone from functioning in daily life for an extended period, it’s important to seek professional help,” Tasha says. “Some anxiety is normal, but when it begins to affect daily functioning, it’s important to ask for help for yourself or a loved one.”
If you or a loved one is experiencing a mental health crisis, help is available. In Tennessee, by calling the TN Statewide Crisis Line at 855-CRISIS-1 (855-274-7471). The line is available 24 hours a day, 365 days a year, for anyone experiencing a mental health crisis. You will be connected to a trained crisis counselor.
Other options for help:
- Call the 988 Suicide and Crisis Lifeline (just dial 988).
- Text “TN” to 741741 to reach a crisis counselor.
- Visit the Tennessee Suicide Prevention Network.
- Call 988 and then press 1 to reach the Veterans Crisis Line.
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.