How to Deal with Anxiety: 7 Tips for Managing Anxiety

How to Deal with Anxiety: 10 Tips for Managing Anxiety

 

Image Source: FreeImages

‍

Everyone experiences anxiety from time to time. Some people are just prone to feeling anxious in certain situations, such as during job interviews, first dates, or when giving presentations. These anxious moments can be slightly uncomfortable and cause a racing heart, shortness of breath, and uncontrollable nervousness. However, they aren’t harmful and will subside once you have gotten used to the situation that triggered your anxiety. If you frequently experience bouts of anxiety or have recently experienced a high degree of anxiety for no apparent reason, you may be suffering from an anxiety disorder. Anxiety disorders are universal in nature but are not the same for everyone who experiences anxiety. The different types of anxiety range from general feelings of stress to full-blown panic attacks and other stresses that interfere with your everyday life. If you think that your current level of anxiety isn’t just something that will go away on its own but is actually a problem that needs addressing, read on to learn more about how to deal with anxiety.

Recognize what’s triggering your anxiety

The first step to fighting anxiety is to understand what’s causing it. Understanding what has triggered your anxiety in the past will give you insight into what types of anxiety you may be dealing with. Some common types of anxiety include General Anxiety Disorder: persistent feelings of anxiety, no matter what situation you are in. Social Anxiety Disorder: anxiety triggered by social situations, such as speaking in public or meeting new people. Specific Phobia : anxiety triggered by a specific situation, such as heights, spiders, or flying. Panic Disorder: anxiety coupled with intense physical symptoms such as a racing heart, dizziness, and nausea, as well as occasional panic attacks. Obsessive-Compulsive Disorder: anxiety and/or obsessive thoughts coupled with uncontrollable compulsions, such as constant hand washing. Post-traumatic Stress Disorder (PTSD) : anxiety triggered by memories of a traumatic event.

Learn to breathe

One of the easiest ways to calm yourself down when you are experiencing anxiety is to breathe. Anxiety can cause you to breathe at a rapid and shallow rate, which leads to an oxygen deficiency in your brain and body. When you have an oxygen deficiency, you are more likely to experience feelings of stress or panic and less likely to think clearly or be able to control your body. Breathing at a slower rate can help your brain get the oxygen it needs to function properly and calm your anxiety. There are many different ways you can breathe to combat anxiety, so try a few of them and see which one works best for you. Here are a few common ways to breathe when you are feeling anxious: Breathe in through your nose for four seconds, hold for four seconds, and release through your mouth for four seconds. Breathe in for five seconds, hold for two seconds, and release for five seconds.

Exercise and take care of your body

Having a healthy and active lifestyle can help reduce anxiety in the long run. Exercise releases endorphins that make you feel happy and relaxed and help you get a better night’s sleep. If you are sleeping better, you will also be less likely to experience anxiety during the day. Regular exercise can even make you less anxious in the moment. If you are feeling stressed out or anxious, try going for a brisk walk or doing some push-ups and sit-ups; this can help ease your anxiety while giving you time to think. You can also try yoga, which has been shown to reduce anxiety in people who regularly practice it. Taking care of your body in other ways can also help reduce anxiety. Eat a balanced diet, get enough sleep, and drink plenty of water to avoid the anxiety caused by lack of proper nutrition or dehydration. Take time out of your day to relax, such as reading a book or taking a bath with lavender essential oils.

Talk to someone you trust

Sometimes, you just need to talk to someone about your anxiety. Talking to a loved one can help you get your feelings out in the open and can even make you feel better. You can talk to a friend, family member, therapist, or any other person that you trust and feel comfortable sharing your feelings with. Talking about your anxiety can help you process your emotions and give you a new perspective on what you are feeling. In some cases, talking about your anxiety can actually help reduce your anxiety. Sharing your feelings with others can help you feel less alone and provide you with support. Having someone else to talk to can lift your spirits and make you feel better.

Get rid of toxic people in your life

Some people may unknowingly bring out your anxiety. If you feel anxiety when you are around certain people, you may have an anxiety disorder that is triggered by the presence of these individuals. If you feel nervous around a certain person, see if you can identify why they trigger your anxiety and consider distancing yourself from them. You don’t have to end your relationship with the individual, but you may need to limit your time together or avoid them altogether. This is especially important if you have a friend or family member who regularly makes you feel anxious. If the two of you spend a lot of time together, your anxiety may become more frequent, so it’s best to limit your interactions.

Practice mindfulness and meditation

If your anxiety is caused by an overactive mind, mindfulness and meditation can help calm it. Meditation is a great way to quiet your mind and relax your body. It can be done anywhere, anytime, and doesn’t require any special equipment. You can even meditate while you are at work, sitting in your chair and focusing on your breathing. Meditation doesn’t have to be a long, drawn-out process. You can start with just five minutes a day and work your way up. Choose a meditation style that works best for you. Some of the most common types of meditation include: Breathing meditations: focus on your breathing, trying to clear your mind as you breathe in and out. Body-scanning meditations: focus on one part of your body at a time, such as the bottoms of your feet or the top of your head. Visualization meditations: close your eyes and imagine a place that makes you feel safe and relaxed.

Take care of your mental health with therapy

If you have tried everything on this list and you still feel anxious and don’t know what to do, consider seeing a therapist. Many people who suffer from anxiety disorders also have other mental health issues, such as depression or trauma-related issues. Therapy can help you uncover the source of your issues and prescribe the best way to deal with them. Some people don’t think they need therapy because they don’t have a mental health issue that they are aware of. But anxiety disorders can creep up on you without you realizing it. If you feel like you are struggling with anxiety but don’t know how to handle it, therapy can help. Therapy can help you learn how to deal with your anxiety and find ways to reduce your symptoms. It is important to find a therapist who specializes in anxiety disorders and works with people who experience high levels of anxiety.

Conclusion

Anxiety is a normal human emotion, but it can become harmful when it is experienced more often than normal or goes above a certain level. If you are experiencing anxiety, try some of these strategies to help calm yourself down and manage your anxiety better. If you think you may be suffering from an anxiety disorder, take this list to your doctor and ask them what they think you can do to manage your anxiety better. It is important to understand what is triggering your anxiety so you can tackle it head-on. No matter what causes your anxiety, there are ways to deal with it and make yourself feel better.