deepstash

Beta

How You Can Learn to Manage Your Anxiety Now

Deepstash brings you key ideas from the most inspiring articles like this one:

Read more efficiently

Save what inspires you

Remember anything

https://www.verywellmind.com/manage-your-anxiety-2584184

verywellmind.com

How You Can Learn to Manage Your Anxiety Now
Anxiety involves feelings of worry, fear, and apprehension. Anxiety is typically experienced on cognitive, emotional, and physical levels. For instance, when feeling anxious a person may have negative or disturbing thoughts. On an emotional level, one may feel scared or out-of-control.

6

Key Ideas

Save all ideas

Stop And Breathe

Anxiety is typically experienced as worrying about a future or past event. But anxiety loses its grip when you clear your mind of worry and bring your awareness back to the present.

When a...

189 SAVES


A Simple Breathing Technique

  • Sit in a comfortable position.
  • Close your eyes and inhale slowly through your nose.
  • Exhale deeply.
  • Continue to breathe deeply and fully. Allow your breath to be a guid...

219 SAVES


Figure Out What's Bothering You

The physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid heartbeat, are more obvious than the reason you are anxious. But, to get to the root of your anxiety, you nee...

184 SAVES


Dump It Or Deal With It

Many times anxiety stems from fearing things that haven’t happened and may never occur. Control how you deal with the unknown and turn your anxiety into a source of strength by letting go of fea...

189 SAVES


Focus On Something Else

At times, it may be helpful to simply redirect yourself to focus on something other than your anxiety.
Things you can do to decrease anxiety:
  • Listen to music
  • Go for a wal...

199 SAVES


When To Look For Help

Occasional anxiety is normal, but chronic anxiety can be a sign of a diagnosable anxiety disorder.

If you are experiencing regular anxiety or panic symptoms, talk with your doctor or other...

131 SAVES


SIMILAR ARTICLES & IDEAS:

“Mantras can be helpful for folks with anxiety in two ways: They can focus the mind, and they can provide counter-narratives to anxiety-provoking automatic thoughts.”

Chantelle Doswell...

Mantras Against Anxiety

  1. Try starting a phrase with “I am” followed by an adjective and repeat slowly, as a set of three. Ex: “I am at peace”.
  2. Remind yourself that nothing lasts forever by repeating "this too will pass" in rhythm with your breath.
  3. Fit the following affirmation to what you need in the moment: “I am _____, and I deserve every _____ thing.” Ex: “I am beautiful and I deserve every beauty-filled thing.”
  4. “It’s not about you.” is a mantra that helps with concerns about the opinions of others.
  5. “All is well.” If repeated several times reminds you hat things are going to be OK.
  6. Acknowledge the good things in your life during a moment of anxiety by repeating “thank you.” 
  7. Repeating “Calm down” to yourself with deep breathing exercises may be useful.
  8. You are lovable.” Is useful if you are feeling stressed or panicked over a loved one.
  9. “What can I see and experience today that will thrill and amaze me?” will refocus your mind on something positive rather than negative.

On Anxiety

Anxiety is a common emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. If left untreated, anxiety can be crippling. It can lead to lightheadedness, nausea, headaches, stomach pains, panic attacks and more.

Therapy, medication or a combination of the two are vital if anxiety is inhibiting your daily life. And for a quick fix, experts say relaxation techniques like mantras can help.

Learn To Relax

You cannot possibly feel anxious when you are in a state of relaxation. Try: 

  • Progressive muscle relaxation
  • Meditation
  • Yoga
  • Visualiza...

Turn Your Thoughts Around

Worry is often a learned negative thinking pattern that can be contributing to your panic disorder symptoms. Since negative thinking typically develops over time, it can be unlearned and replaced with more positive views.

To do that, recognize and record your worries throughout the day, think it they are realistic and replace these negative thoughts with more realistic statements.

Journal Through It

By writing in a journal, you can work through your difficult emotions, uncover solutions to your issues, and change your perceptions and worries.

Getting started in journal writing can be a simple as a dedicated time each day to write down your inner thoughts. 

3 more ideas

A panic attack

The current pandemic is affecting the entire globe. As a result, many people may be experiencing panic attacks for the first time.

A panic attack happens suddenly, with short-lived disabl...

The body's response

A perceived threat may activate the body's physiological "fight or flight" response, similar to what your body would do if you're near a tiger. Your heart starts racing and pumping blood, so your muscles have the fuel to run or fight. 

Panic attacks are relatively common. One in four Americans will have at least one panic attack in their lives. But the pandemic seems to be causing many people to suffer panic attacks within a short time.

Panic attack symptoms

The tightening of the chest and breathing difficulties are often confused for symptoms of the new virus.

Panic attacks come on suddenly and typically last only 15 to 20 minutes, while symptoms of the virus emerge over a few days. With the virus, you will also have other symptoms, like a fever and a cough.

one more idea