Do You Live with Anxiety? Here Are 11 Ways to Cope

anxiety

Breathe: There are ways to calm your anxiety

Know that feeling of your heart beating faster in response to a stressful situation? Or perhaps, instead, your palms get sweaty when youโ€™re confronted with an overwhelming task or event.

Thatโ€™s anxiety โ€” our bodyโ€™s natural response to stress. 

If you havenโ€™t recognized your triggers yet, here are a few common: your first day at a new job, meeting your partnerโ€™s family, or giving a presentation in front of a lot of people. Everyone has different triggers, and identifying them is one of the most important steps to coping and managing anxiety attacks.

Identifying your triggers can take some time and self-reflection. In the meantime, there are things you can do to try to help calm or quiet your anxiety from taking over.

5 quick ways to cope with anxiety

If your anxiety is sporadic and getting in the way of your focus or tasks, there are some quick natural remedies that could help you take control of the situation. 

If your anxiety is focused around a situation, such as being worried about an upcoming event, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.

Question your thought pattern

Negative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if theyโ€™re true, and see where you can take back control.

Practice focused, deep breathing

Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, youโ€™ll slow your heart rate which should help calm you down.

The 4-7-8 technique is also known to help anxiety.

Use aromatherapy

Whether theyโ€™re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing.

Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.

Go for a walk or do 15 minutes of yoga

Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety.

Write down your thoughts

Writing down whatโ€™s making you anxious gets it out of your head and can make it less daunting.

These relaxation tricks are particularly helpful for those who experience anxiety sporadically. They may also work well with someone who has generalized anxiety disorder (GAD) when theyโ€™re in a bind too! 

However, if you suspect you have GAD, quick coping methods shouldnโ€™t be the only kind of treatment you employ. Youโ€™ll want to find long-term strategies to help lessen the severity of symptoms and even prevent them from happening.

6 long-term strategies for coping with anxiety

If anxiety is a regular part of your life, itโ€™s important to find treatment strategies to help you keep it in check. It might be a combination of things, like talk therapy and meditation, or it might just be a matter of cutting out or resolving your anxiety trigger.

If youโ€™re not sure where to start, itโ€™s always helpful to discuss options with a mental health professional who might suggest something you hadnโ€™t thought of before. 

Identify and learn to manage your triggers

You can identify triggers on your own or with a therapist. Sometimes they can be obvious, like caffeine, drinking alcohol, or smoking. Other times they can be less obvious.

Long-term problems, such as financial or work-related situations, may take some time to figure out โ€” is it a due date, a person, or the situation? This may take some extra support, through therapy or with friends. 

When you do figure out your trigger, you should try to limit your exposure if you can. If you canโ€™t limit it โ€” like if itโ€™s due to a stressful work environment that you canโ€™t currently change โ€” using other coping techniques may help.

Some general triggers:

  • a stressful job or work environment
  • driving or traveling
  • genetics โ€” anxiety could run in your family
  • withdrawal from drugs or certain medications
  • side effects of certain medications
  • trauma
  • phobias, such as agoraphobia (fear of crowded or open spaces) and claustrophobia (fear of small spaces)
  • some chronic illnesses like heart disease, diabetes, or asthma
  • chronic pain
  • having another mental illness such as depression
  • caffeine

Adopt cognitive behavioral therapy (CBT)

CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations. A therapist can help you develop ways to change negative thought patterns and behaviors before they spiral. 

Do a daily or routine meditation

While this takes some practice to do successfully, mindful meditation, when done regularly, can eventually help you train your brain to dismiss anxious thoughts when they arise. 

If sitting still and concentrating is difficult, try starting with yoga.

Try supplements or change your diet

Changing your diet or taking supplements is definitely a long-term strategy. Research shows certain supplements or nutrients can help anxiety reduction.

These include:

  • lemon balm
  • omega-3 fatty acids
  • ashwagandha
  • green tea
  • valerian root 
  • kava kava 
  • dark chocolate (in moderation)

However, it can take up to three months before your body is actually running on the nutrition these herbs and foods provide. If youโ€™re taking other medications, make sure to discuss herbal remedies with your doctor.

Keep your body and mind healthy

Exercising regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms. 

Published by KINDNESS

Life is like a bunch of roses. Some sparkle like raindrops. Some fade when there's no sun. Some just fade away in time. Some dance in many colors. Some drop with hanging wings. Some make you fall in love. The beauty is in the eye of the beholder. Life you can be sure of, you will not get out ALIVE.(sorry about that)

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