5 Ways to Deal With Anxiety
Tense, nervous, unable to relax, restless, sweating, shortness of breath, sense of dread, unable to sleep - these are just some of the symptoms of having anxiety. Life is uncertain and some events or situations can bring up feelings of anxiety. Remember when the pandemic started? It felt like the whole world was having a panic attack. Unfortunately, anxiety can have cognitive, emotional and physical effects. It’s not just something that’s happening in your mind. It affects your overall health. That’s why it’s important for us to learn how to deal with anxiety before it gets worse. Here are some strategies from Verywellmind that you can do to help you cope better when things get nerve-wracking.
Stop and Breathe
When anxiety flares, take a time-out and think about what it is that is making you feel nervous. Anxiety is typically experienced as worrying about a future or past event. For example, you may be worried that something bad is going to happen in the future. Perhaps you still feel upset over an event that has already occurred. Regardless of what you are worried about, a big part of the problem is that you are not being mindful of the present moment. Anxiety loses its grip when you take your focus off of worry and bring your awareness back to the present.
The next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Taking a moment to stop and breathe can help restore a sense of personal balance and bring you back to the present moment. Breathing exercises are powerful relaxation techniques that can help ease your body and mind of anxiety while turning your attention towards the present. There are plenty of apps for anxiety that can help guide you through deep breathing and relaxation techniques.
Figure Out What's Bothering You
In order to get to the root of your anxiety, you need to figure out what’s bothering you. You can do this by putting some time aside to explore your thoughts and feelings. Writing in a journal can be a great way to get in touch with your sources of anxiety. If anxious feelings seem to be keeping you up at night, try keeping a journal or notepad next to your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings.
Focus on What You Can Change
Many times anxiety stems from fearing things that haven’t even happened and may never occur. For example, even though everything is okay, you may still worry about potential issues, such as losing your job, becoming ill, or the safety of your loved ones. Life can be unpredictable and no matter how hard you try, you can’t always control what happens. However, you can decide how you are going to deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and focusing on gratitude.
Replace your fears by changing your attitude about them. For example, stop fearing to lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best. Instead of fearing for your loved one's safety, spend time with them, or express your appreciation of them. With a little practice, you can learn to pick up a more positive outlook.
At times, anxiety may actually be caused by a real circumstance in your life. Perhaps you’re in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing. In this situation, taking action may be the answer to reducing your anxiety. For example, you may need to update your resume and start job searching.
Distract Yourself
At times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety. You may want to reach out to others, do some work around your home, or engage in an enjoyable activity or hobby. You could:
• Do some chores or a project around the house
• Engage in a creative activity, such as drawing, painting, or writing
• Go for a ​walk or engage in some other form of physical exercise
• Listen to music
• Pray or meditate
• Read a good book or watch a funny movie
Strengthen Your Body and Brain
Lifestyle changes can also be helpful for preventing anxiety and helping you cope with anxiety flares. What you eat, how much you sleep, and your physical activity levels can all have an influence on how you experience anxiety.
Research has found that mood and stress levels can be affected by what you eat. People who consume diets rich in fruits and vegetables, for example, tend to experience lower stress levels.
Research has also found that regular physical activity can be useful for both alleviating and preventing anxiety. One study found that physical exercise had a protective effect against anxiety disorders and significantly reduced symptoms of anxiety.
Sleep can also have a powerful effect on your mental well-being and anxiety levels. Research has found that problems with sleep are one risk factor for developing anxiety disorders, including generalized anxiety disorder. Even short-term disruptions in your sleep may lead to increased levels of stress and anxiety.
We hope these strategies will help you deal with anxiety in a way that’s healthy and productive. What are some healthy ways that you find effective in coping with anxious feelings? Send us your story! We love hearing from you!
