Anxiety is the body's reaction to imagined or actual threats. It is a phrase that people frequently use to describe any generalized sense of concern, uneasiness, or unease.
However, for some, it can become excessive and lead to generalized anxiety disorder, which is far worse and intense!
If you struggle with anxiety disorder and don't know what to do, here are a few strategies to combat it.
Practice Deep Breathing
You may be able to control your anxiousness by using measured breathing techniques. For a total of five minutes, inhale for four counts and exhale for four counts. Your heart rate will drop if you breathe more slowly, which should help you relax.
Another well-known breathing rhythm for treating anxiety is the 4-7-8 method. In this method, you breathe in for 4 seconds, keep it in for 7 seconds, and then breathe out for 8 seconds.
Identify Your Triggers
Identify your anxiety triggers. They may be apparent at times or less so at others. Common triggers of anxiety can be work, relationships, withdrawal from drugs, smoking, and caffeine.
Learn to manage your triggers to cope with them.
Consult Experts
Don't try to tough out your anxiety attacks by yourself. Instead, look up the best rehabs and seek professional help from the best professionals.
In a reliable rehabilitation, depending on your symptoms, triggers, and severity of the condition, a team of compassionate mental health experts will build a proper treatment plan for you. These include a combination of evidence-based treatment, holistic approaches, and medications.
Try Aromatherapy
In some situations, aromatherapy might help lessen anxiety symptoms. Advocates and practitioners of aromatherapy frequently cite several anecdotal advantages of the modality.
Natural smells like lavender, chamomile, and sandalwood, in the form of incense, candles, or essential oils, can be incredibly calming.
Do Physical Exercise
Sometimes, getting out of a situation and relocating is the greatest approach to cease worrying thoughts. To deal with anxiety symptoms, concentrate on your body rather than your thoughts.
Low-impact physical activities such as yoga, tai chi, and walking can frequently assist people in managing their feelings of anxiety and stress.
Research reveals that physical activity, even for a short while, might improve your mood and ease your anxiety.
Try Therapy
You can learn coping mechanisms and get a deeper understanding of your anxious feelings with the aid of several psychotherapies.
Cognitive behavioral therapy (CBT), for instance, teaches patients several approaches to analyzing and responding to anxiety-inducing circumstances.
Studies indicate that cognitive behavioral therapy (CBT) is a potentially useful treatment for anxiety disorders.
Establish A Daily Routine
Regularly practicing mindful meditation can help educate your brain to control incoming anxious thoughts. However, it does require some effort to be effective.
If you have trouble focusing while sitting stationary, consider beginning with yoga or walking meditation. Get started with one of the many free guided meditation applications available.
Socialize
Even though everyone is different and some individuals struggle with social anxiety, regularly spend time with friends and family to control your anxiety.
It'll help you reduce stress and loneliness and foster joy and a sense of community. In fact, social connectivity can eventually increase your ability to withstand anxiety symptoms and the resulting stress.
The 333 Technique
The 333 rule asks you to name three objects that are visible to you, three noises that you can hear, and three objects that you can touch.
Then, write out your worries to release them from your thoughts. This may help them seem less overwhelming. Next, assess your emotions at the moment by reading your thoughts and feelings.
Have A Balanced Diet
You can cope with anxiety disorder much better with a balanced diet containing fruits, vegetables, healthy fats, and high-fiber foods.
Processed foods have been linked to melancholy and anxiety. So, elevate your mood, ensuring better mental health issue management by avoiding them.
Additionally, caffeine might make you feel more anxious. If you have more than one cup of coffee a day, consider cutting back or giving it up completely to see if it helps with your anxiety.
Question Your Thoughts
One of the greatest challenges of anxiety disorder is your negative thoughts. To overcome this symptom, question the groundwork of your fears.
Use logical questions to control the anxiety. Ask things to identify whether your thoughts or fears are true or not.
For instance, you’re thinking, “I’m going to get fired.” Ask yourself a series of questions, such as “Why are you thinking that?”
Once you find the reasons, ask, “Is it normal to fire an employee due to such reasons?”
Connect With The Outdoors
Being close to nature can also help when your anxiety disorder flares up. Connect with nature in any way possible for you, like these:
- Go on a walk in the park.
- Invest time in gardening and grow your plants.
- Listen to natural sounds, such as birds, animals, wind, ocean, or leaves rustling.
- Sit down on the grass and meditate.
Distract Yourself
Sometimes, the best way to cope with anxiety symptoms is to redirect yourself to something else. Take your mind off the current situation to reduce feelings of worry, anxiety, and stress. For instance, you can:
- Call loved ones.
- Do household chores.
- Work on a project in your house.
- Get creative.
- Pray and read religious scriptures.
- Watch a comedy movie or read an interesting book.
Avoid Addictive Substances
Addictive substances, such as alcohol, recreational drugs, nicotine, and caffeine, can worsen anxiety. So, cut back on these consumptions. Seek your healthcare provider if you can’t get rid of addiction.
Try To Sleep Better
If you don’t feel well-rested, you will struggle with anxiety. Sleep is one of the best anxiety management tools. So, try to get at least 7 to 9 hours of uninterrupted sleep every day.
If it’s difficult to sleep, avoid screen time for around an hour before sleep, and don’t have caffeine after 6 pm. Indulge in a cup of warm milk and honey, turn up relaxing music, get cozy on your bed, and read a book. It will help you fall asleep sooner.
Conclusion
It might be hard to break free from the vicious cycle that anxiety can produce. Fortunately, anxiety is highly curable. So, embrace professional help and self-help techniques and overcome anxiety for good.
