How to Deal with Anxiety?
When anxiety arises, it's helpful to pause and reflect on the source of your unease. Anxiety often stems from worrying about future or past events. For example, you may be concerned about something negative happening down the line or still feel upset about a past occurrence. However, it's crucial to understand that dwelling on these worries prevents you from fully embracing the present moment. To cope with anxiety, you can work on putting in a greater sense of mindfulness to manage anxiety in a better way.
1. Breathe on Counts
When you find yourself feeling anxious, give this a try - take a seat and exercise a few deep breaths. This simple technique might help you regain your balance and bring you back to the present moment. And if you have some extra time, try practicing deeper breathing exercises to intensify the experience. It might work the best for you! Many breathing and meditation apps are available to help you with breathing exercises.
You can also try practicing this breathing technique:
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Find a seat to sit comfortably.
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Close your eyes, and breathe in slowly through your nose. Then, exhale deeply through your nose. Just a simple way to relax and let go.
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Just keep taking deep breaths, in and out, through your nose. Let your breath guide you to the present moment.
2. Figure Out What's Bothering You
To understand the reason for your anxiety, it is necessary to figure out what’s exactly triggering you. You can do this by sparing some “Me” time and exploring your thoughts and feelings.
Writing your thoughts and feelings in a journal is one of the excellent ways to get in touch with your root cause of anxiety. If you feel that these anxious feelings are affecting your sleeping schedule, work on keeping a journal or diary beside you. Jot down all of the things that are disturbing to you. Conversation with a friend might also help you analyze and understand your anxious feelings.
3. Focus on What You Can Change
Anxiety often arises from over-thinking and stressing about hypothetical events that may never occur. Replace your fears by shifting your attitude towards what's in the present in front of you. For instance, instead of worrying about the possibility of losing your job, focus on appreciating the fact that you have one. Approach your work with determination and perform your best. Rather than worrying about your loved ones' safety, spend quality time with them and express your gratitude for their presence. With practice, you can build a more positive outlook.
Sometimes, anxiety may be rooted in real-life circumstances. It could be that you find yourself in a situation where concerns about job security are valid due to company layoffs. During these situations, it can be useful to take action in order to reduce anxiety. For example, one may find it beneficial to update one's resume and search for another job.
4. Distract Yourself
At times, it may be most helpful to focus on some other activity or hobbies other than your anxiety. Consider connecting with others, completing household tasks, or doing activities that make you feel good and happy.
You could also consider some activities like:
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Do some household chores or gardening around the house
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Engage in a creative activity, such as drawing, painting, or writing
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Go for a walk or engage in some other form of physical exercise
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Listen to music
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Pray or meditate
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Read a good book or watch a funny movie
5. Physically/Emotionally Strengthen your Body and Brain
Change is necessary and effective as well. Keep a bit of difference in your routine and lifestyle timely, as it greatly contributes to improving your day-to-day feelings and keeps you motivated. The food you eat, the time you sleep, and the levels of physical activity you engage in can impact your experience of anxiety. Try doing some sort of physical exercise every day or play outdoor games. Trying a bit of routine change may also help improve anxiety.
Occasional anxiety is a familiar experience for most people. You can explore various techniques to reduce these feelings, such as practicing breathing exercises, journaling, cultivating gratitude, finding distractions, and prioritizing self-care.
However, when anxiety starts affecting your relationships, work performance, or other aspects of your life, it may be a sign of an underlying mental health condition. If you are currently experiencing symptoms of anxiety and panic, it is crucial to consult with your doctor or a mental health professional. They can provide guidance and support to help manage and overcome these challenges.
