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How You Can Learn to Manage Your Anxiety Now
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.
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Learn To Relax
You cannot possibly feel anxious when you are in a state of relaxation. Try:
- Progressive muscle relaxation
- Meditation
- Yoga
- Visualization
- Deep breathing
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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Mantras Against Anxiety
- Try starting a phrase with “I am” followed by an adjective and repeat slowly, as a set of three. Ex: “I am at peace”.
- Remind yourself that nothing lasts forever by repeating "this too will pass" in rhythm with your breath.
- 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.”
- “It’s not about you.” is a mantra that helps with concerns about the opinions of others.
- “All is well.” If repeated several times reminds you hat things are going to be OK.
- Acknowledge the good things in your life during a moment of anxiety by repeating “thank you.”
- Repeating “Calm down” to yourself with deep breathing exercises may be useful.
- “You are lovable.” Is useful if you are feeling stressed or panicked over a loved one.
- “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.
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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 problem.
Too much anxiety can affect your relationships, your work, and even your health. So it’s important to know how to differentiate between healthy anxiety and a potential anxiety disorder, and what to do if you see your anxiety getting out of control.
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.