Anxiety is universal. The American Psychological Association defines the feeling as "an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure." And most people experience it in their lives at one point or another.
“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.”
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.
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.
Are you worried? People diagnosed with an anxiety disorder, including panic disorder, often struggle with chronic worrying. Frequent worrying may seem irrational to outsiders. For instance, you may worry about things that haven't even happened or are out of your control, such as the health and safety of your loved ones or the current cost of living.
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.
For young professionals, anxiety is pretty ubiquitous-you've probably felt your heart pounding before a first date or felt short of breath before speaking in public. These short-lived episodes of worry are not only completely normal, but they can actually be productive-a moderate level of stress can assist you in acing that Calculus final, nailing that marketing presentation, or negotiating that pay raise.
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...
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.