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How You Can Learn to Manage Your Anxiety Now

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 guide to the present.
  • With each breath in, think to yourself “be” and with each breath out, focus on the word “present. ”

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IDEA EXTRACTED FROM:

How You Can Learn to Manage Your Anxiety Now

How You Can Learn to Manage Your Anxiety Now

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

verywellmind.com

6

Key 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 anxiety takes you out of the present, regain control by sitting down and taking a few deep breaths. You can also try using a breathing exercise and mantra. 

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 guide to the present.
  • With each breath in, think to yourself “be” and with each breath out, focus on the word “present. ”

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 need to stop and think about your thoughts and feelings.

Writing all that bothers you or talking with a friend can help you understand your anxious feelings.

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 fear and focusing on gratitude.

However, your anxiety may be rooted in realistic fears. If so, then taking action may make you feel more in control of the situation and may be the only answer to reducing your anxiety.

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 walk or exercise
  • Do some chores or organizing around the house
  • Do something creative
  • Read a good book or watch a funny movie
  • Pray or meditate

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 professionals who treat panic disorder. They will be able to address any concerns you have, provide information on diagnosis, and discuss your treatment options. 

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. 

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Normal And Clinical Anxiety

Short-lived episodes of anxiety are normal and can actually enhance productivity. But if they last beyond truly stressful moments and seep into everyday situations, they can be a clinical proble...

Risk Factors For Anxiety
  • Being female (women are twice as likely to suffer from anxiety than are men
  • Caving into societal pressures to be ‘nice’ or be a high achiever
  • Being a perfectionist
  • High reluctance to share feelings
  • Childhood trauma
  • Cumulative stress
  • Genetic predisposition
Tips For Treating Anxiety
  • Visit your primary care doctor. Your symptoms may be from another condition with similar symptoms.
  • Ensure your chosen mental health professional is well versed in cognitive behavioral therapy, which involves the active restructuring of anxious thoughts and behaviors.
  • Consider skipping the caffeine and other stimulants that may exacerbate anxiety.
  • Exercise. Research indicates that routine exercise wards off the development of panic-related disorders.
  • Remind yourself that it’s okay to be anxious—in fact, the more demand you put on yourself to not be anxious, the more stressed you become.
  • Recognize, identify and cope with your anxiety to stay in control.

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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.

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Symptoms of the new virus

Common symptoms: chest tightness and shortness of breath. But these are also common symptoms of anxiety.

People with anxiety may continue to worry that they are getting sick, even if they...

Anxiety chest tightness

If you are experiencing chest tightness or shortness of breath now, ask yourself first:

  • Are you someone with a history of anxiety, especially if it is tied to health concerns?
  • If yes, did your symptoms show up while reading news about the virus?
  • Do you find it hard to focus on other things?

Paying too much attention is called hypervigilance and body scanning. It is associated with anxiety.

Anxiety causes shortness of breath

The brain is very powerful. We can see a positive pregnancy test and immediately develop morning sickness. Anxious people can read about the shortness of breath and instantly develop it.

However, shortness of breath is also tied to the way anxious people breathe. Anxious people breathe fast and too shallow. They blow off too much CO2, which makes them feel dizzy and makes their chest feel tight.

To alleviate the symptoms, breathe in slowly through your nose, count to four seconds, and then breathe out slowly through pursed lips. It will normalize your CO2 levels.

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Anxiety vs. Fear
  • Fear is what you feel in the moment when someone comes at you with a knife. 
  • Anxiety is about the anticipation of an event. Anxiety is often problem-solving — but wi...
Mindfulness = anxiety antidote

Trying to push the worries out of your head is inherently problematic because to be vigilant about not thinking about something, your brain needs to keep it in mind. 

Mindfulness does the opposite by making you aware of your state of anxiousness.

Build the Mindfulness muscles
  • Acceptance: accept that the worries are here and stop trying to make them go away.
  • Attention: get out of your thoughts and focus on the world around you.
  • Labeling: When a worry pops up, label it as “a worrying thought.” It’s not you. Do not identify with it and don't let it overtake you.

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Use Aromatherapy

Whether they’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 ...

Go For a Walk Or Do Yoga

Walking away from an anxiety inducing situation can be very effective. Taking some time to focus on your body and not your mind may help relieve your anxiety.

Write Down Your Thoughts

Writing down what’s making you anxious gets it out of your head and can make it less daunting.

12 more ideas

Take Up Knitting

Keeping your hands busy has been found by research to help keep the mind off of worries. Verbal distractions, such as counting out loud, had no benefit.

Keeping your hands and mind bus...

Write Down Your Worries

Getting your emotions down on paper can decrease anxieties, as you reassess them while writing. 

Engage In Forest Therapy

Spending time within a forest setting can reduce psychological stress, depressive symptoms, and hostility, while at the same time improving sleep, and increasing both vigor and a feeling of liveliness

20 minutes of walking in the woods and listening to the sounds of nature alter cerebral blood flow in a manner that indicated a state of relaxation and reduced stress hormone levels.

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Stress can come in many forms
Stress can come in many forms

It often arise from something beyond our control, whether a breakup or loss of someone dear. We can even feel anxiety when trying something new.

We tend to desire a quick-f...

Awareness minimizes stress

Anxiety tends to build over time. Through awareness, we can help minimize its effects.

Our anxiety is trying to help us. Our body is trying to tell us it has new needs. Start noticing what makes you anxious and what takes you out, as well as when it happens.

Meditate to calm your nervous system

Meditation as a practice is useful to tune into awareness and to calm your nervous system.

To start, take a minute or two to pay attention to where your mind wanders. When you're able to begin noticing problematic situations through the practice of awareness, you can stop doing them.

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Worry

Worry is the cognitive part of anxiety, with it's repetitive and obsessive thought patterns in our mind. Worry is sometimes essential for us to solve problems or take action, provided we are not st...

Stress

Stress is a biological response(or a reaction) to external changes and forces beyond one's resources. Signs of stress include a rapid heart rate, shallow breath, and an adrenaline rush.


Acute stress or temporary stress is normal and even beneficial. Chronic stress is linked to health concerns like heart disease and a weakened immune system.


Ways to Handle Stress:

  • Exercise daily.
  • Focus your energy on what you can control.
  • Know that your stress response is unique to you.
Anxiety

Anxiety is the culmination of worry and stress. It is a state of body and mind which is stressed and worried for no apparent reason, like a response to a false alarm.

An anxiety disorder is an acute form of anxiety and a serious medical condition.


How to Handle Anxiety:

  • Curb your sugar, alcohol and caffeine consumption.
  • Calm yourself by deep breathing and refocusing on your body parts.
  • Distract yourself by listening to music or a little exercise.
Stress, worry and anxiety can be helped by regular exercise, a nutritious diet and an ample amount of sleep.