Chronic Anxiety: What Is It and What You Can Do About It
Feeling anxious from time to time is a normal part of life. We all experience worry or nervousness before a big exam, a presentation or a difficult conversation.
But what happens when that feeling doesn’t go away?
What if the “on” switch for your anxiety gets stuck?
This is the reality of chronic anxiety. It is not just occasional stress; it is a persistent state of high alert that can last for months or even years.
Living in this constant state of fight-or-flight doesn’t just feel exhausting – it can set off a domino effect, leading to a range of other serious mental health challenges.
The Link Between Chronic Anxiety and Depression
Anxiety and depression are often described as two sides of the same coin. It is the most common co-occurring condition for a reason.
Imagine your mind is constantly running a marathon. The relentless worry, racing thoughts, and physical tension of chronic anxiety are draining.
Over time, this mental and emotional exhaustion can lead to feelings of hopelessness, emptiness, and a loss of interest in things you once enjoyed – the hallmarks of depression.
The energy it takes to manage constant anxiety can leave no room for positive emotions, making your world feel smaller and grayer.
Self-Medication and the Risk of Substance Use Disorders
When you are living with the constant discomfort of anxiety, it is natural to seek relief. For some, this can lead to using alcohol, cannabis, or other substances to quiet the racing thoughts or numb the feelings of dread.
While this may offer a temporary escape, it is a dangerous path. Using substances to manage anxiety can quickly lead to dependency and a substance use disorder.
The relief is short-lived, and in the long run, substance use can worsen anxiety symptoms and create a difficult cycle of co-dependency that is much harder to treat.
The Anxious Mind at Night: Sleep Disorders
A quiet mind is essential for restful sleep, but chronic anxiety makes that nearly impossible. When you are anxious, your mind is filled with “what ifs” and worst-case scenarios. This can lead to:
- Insomnia: Difficulty falling asleep or staying asleep.
- Poor Sleep Quality: Waking up feeling unrested and fatigued.
This lack of restorative sleep creates a vicious cycle. Sleep deprivation makes it harder to regulate emotions, which in turn makes anxiety symptoms even more intense.
Anxiety as a Gateway to Other Conditions
The impact of chronic anxiety doesn’t stop there. The intense need to control anxious thoughts or situations can sometimes evolve into other conditions, such as:
- Obsessive-Compulsive Disorder (OCD): Where anxiety manifests as intrusive thoughts (obsessions) and repetitive behaviours (compulsions).
- Eating Disorders: Where anxiety about body image, control, or self-worth can lead to unhealthy and dangerous eating patterns.
Reading this might feel overwhelming, but the most important thing to know is that this chain reaction is not inevitable.
Chronic anxiety is highly treatable, and seeking help is the most powerful step you can take to protect your overall mental health.
Treating Chronic Anxiety
Treating chronic anxiety isn’t about finding a single “magic bullet.” Instead, the most effective approach is often a combination of professional therapy, supportive lifestyle changes, and sometimes, medication.
The Cornerstone of Treatment: Therapy
For most people, therapy (or counselling) is the most powerful and effective long-term solution for chronic anxiety.
It is not just about talking about your problems; it is about learning practical skills to manage your thoughts and change your relationship with anxiety.
One of the most effective methods is Cognitive Behavioural Therapy (CBT).
Often considered the “gold standard” for anxiety treatment, CBT operates on a simple but powerful idea: our thoughts, feelings, and behaviours are all interconnected.
By learning to identify and challenge the negative thought patterns that fuel your anxiety, you can change how you feel and react.
Think of it like this: CBT helps you become a detective of your own mind, spotting the unhelpful thoughts and replacing them with more balanced and realistic ones.
Other highly effective therapies include:
- EMDR (Eye Movement Desensitization and Reprocessing): Particularly helpful if anxiety is linked to past trauma.
- Somatic Therapy: Focuses on the mind-body connection, helping you release the physical tension where anxiety is stored.
The Role of Medication
In some cases, medication can be a very helpful tool to manage the symptoms of chronic anxiety, often used in conjunction with therapy. It can help take the edge off, making it easier to engage with the work you’re doing in your counselling sessions.
The most common medications prescribed for anxiety are antidepressants like SSRIs (Selective Serotonin Reuptake Inhibitors). These work by helping to regulate the levels of certain chemicals in your brain (like serotonin) that affect mood and stress.
It is important to have a thorough discussion with your family doctor or a psychiatrist to determine if medication is a suitable option for you.
Empowering Yourself with Lifestyle Changes
Professional treatment is key, but the choices you make every day play a huge role in managing anxiety. These strategies support your therapy and empower you to take an active role in your well-being.
Move Your Body: Regular physical activity is a powerful antidote to stress. Exercise helps burn off anxious energy and releases endorphins, which have mood-boosting effects.
Prioritize Sleep: Anxiety and poor sleep are a vicious cycle. Creating a relaxing bedtime routine and aiming for 7-9 hours of quality sleep is essential for emotional regulation.
Nourish Your Mind: A balanced diet can have a significant impact on your mood. Limiting caffeine and processed foods while focusing on whole foods can help stabilize your energy and reduce anxiety symptoms.
Practice Mindfulness: Techniques like deep breathing, meditation, or simply taking a few minutes to notice your surroundings can anchor you in the present moment and quiet a racing mind.
Your Path Forward Starts Here
Treating chronic anxiety is a journey, not a destination. It requires courage to start, but every step forward is a victory. By combining professional guidance with personal commitment, you can absolutely find relief and build a life that isn’t defined by fear.
If you are ready to take the first step, we invite you to contact Innova Therapy. We invite you to book a free 15-minute consultation to discuss how our compassionate and experienced Registered Counsellors can help you build your own personal toolkit for managing anxiety.