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How You Can Learn to Manage Your Anxiety Now
Focus On Something Else
- 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
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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.
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.
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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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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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