Are you looking for ways to deal with anxiety? Then, this blog is for you. Read ahead to know more about the same.
At times, everyone experiences anxiety. When faced with a difficulty, under pressure to perform well, or with a worry on your mind, anxiety may become evident.
Anxiety triggers the stress reaction in your body (fight or flight). This sudden spike in stress hormones is a reaction to danger. It gets you ready to act quickly and defend yourself if necessary. Anxiety makes you cautious if you’re afraid or unsure that you’re safe.
However, a lot of people experience anxiety in situations that they find unpleasant but not dangerous. For instance, people can have anxiety before speaking in front of the class, taking tests, or meeting new people.
It’s common to occasionally feel anxious, but people who have anxiety disorders frequently and excessively feel fear, terror, and panic in typical settings. If these emotions interfere with your ability to operate regularly and lower your quality of life, they are unhealthy. In such a case, you should visit a mental health therapist for help.
Before moving towards ways to deal with anxiety, let’s understand the symptoms of anxiety.
Symptoms of anxiety
- Feeling helpless
- Feeling nervous
- Feeling of impending fear, danger, or doom
- Increased heart rate
- Constantly thinking about panic triggers
These uncontrollable feelings of worry and fear might interfere with daily activities. They can make you avoid places or events because they are overwhelming compared to the actual danger.
If your anxiety is impacting your life and relationships, you should visit your therapist. Before visiting a mental health expert, your healthcare provider can help rule out any underlying physical conditions.
While the majority of people with anxiety disorders require medication or psychotherapy to reduce their anxiety, effective coping strategies and lifestyle changes can also be effective.
It’s best to face things that make you anxious rather than avoid them. The things you are capable of may surprise you.
Best ways to deal with anxiety
1. Analyze your thought process
Your mind may start to think negatively and change your perception of how serious the problem is. Analyze your thoughts, discover if they are real, and look for areas where you can regain control.
2. Prioritize sleep
You often feel anxious when you don’t get enough sleep. So, try to make sure that you are receiving enough sleep to feel rested. Consult your healthcare professional if you are having trouble sleeping.
3. Stay physically active
Create a schedule that will allow you to exercise most days of the week. Exercise is a highly effective stress reliever. It can lift your spirits and keep you in good health. Increase your levels of activity and intensity gradually as you get going.
4. Practice deep breathing
For 5 minutes, try to breathe in for 4 counts and out for 4 counts. Your heart rate will slow as a result of steady breathing, which should make you feel less anxious.
It is also recognized that the 4-7-8 technique reduces anxiety.
It is one of the best ways to deal with anxiety. In the 4-7-8 breathing technique, you have to inhale through your nose while keeping your mouth closed, counting to four in your head. Try breathing in for four counts and out for four counts for 5 minutes. Consistent breathing will cause your heart rate to go down, which will ease your anxiety.
The 4-7-8 approach is also known to lessen anxiety. It is among the best methods for reducing anxiety. You must breathe in with your nose and keeping your mouth shut and counting to four in your brain when using the 4-7-8 breathing technique.
Count to seven while holding your breath. Make a whooshing sound with your mouth as you exhale, counting to eight. To complete four breath cycles, repeat the process three more times.
5. Avoid recreational drugs and alcohol
These substances either cause or increase anxiety. See your doctor or look for a support group if you are unable to stop using these substances on your own.
6. Notice how your body responds to anxiety
Do you feel “butterflies” in your stomach when you are anxious? Sweaty palms? Trembling hands? An increased pulse rate? Muscle tension?
The stress response in your body includes several physical effects. Although they are not dangerous, they can be uncomfortable. You can manage. The next time you experience them, attempt to acknowledge them without feeling bad about it. You don’t have to fight the emotions. But you are not required to focus solely on them. Try to allow them to be in the background.
7. Go for a walk or practice yoga for 15 minutes
Running away from a stressful situation is sometimes the best way to calm racing thoughts. You could possibly feel less anxious if you took some time to concentrate on your body rather than your mind.
A quick workout might improve your mood and help you unwind. These were some of the ways to deal with anxiety. If you are feeling anxious most of the time and finding it difficult to deal with it, you should visit a therapist.
At eMbrace, we have a team of the best online therapists in India who help our clients deal with anxiety and calm their minds using various techniques.
Contact us today and book an appointment with our therapists.