how to cope with anxiety

8 Strategies To Deal With Anxiety

Anxiety disorders are the most common mental condition in the world today. We’re all dealing with anxiety in our life at some point. it is a common reaction of life events. it is usually triggered by some kind of threat like making an important decision, taking a test or any situation in which you may face any problem. There are both physical and psychological symptoms of anxiety. The symptoms of anxiety disorder include physical symptoms like palpitation, sweating and cold extremities. The psychological symptoms are seen in anxiety disorder includes generalized anxiety disorder, panic disorder, OCD etc. Anxiety can trigger mood episodes, such as mania and depression, in people with psychiatric disorders.

Anxiety, which induces intense mental and physical symptoms, is much more severe than stress.

Anxiety, on the other hand, is a very real feeling of dread that is caused by a perceived danger, says Catherine M. Pittman, licensed clinical psychologist, professor of psychology at Saint Mary’s College in Notre Dame, Indiana, and author of Rewire Your Anxious Brain.

In this blog, we talk about 8 simple anxiety coping tips that are very helpful and make you happier and more at peace.

Focus on your breath

When you focus on your breath your body relaxed, when your body relaxed your mind also relaxed.

Focused deep breathing exercises help reduce anxiety. The next time you’re feeling anxious try this simple relaxation technique:

Slow, controlled breathing can combat anxiety by calming your central nervous system and rebooting your rational mind. We recommend the “4-7-8” technique. Here’s how it works: Put your hand on your stomach and inhale deeply for four seconds, watching your stomach and chest rise. Hold your breath for seven seconds; then slowly exhale for eight seconds (or longer). Perform five cycles of the “4-7-8” technique in the morning, and then repeat in the afternoon and again in the evening.

Avoid negative thought pattern

Avoid negative people, avoid news, avoid using your phone before going to bed and after waking up.

Leave your phone in a different room while you sleep and stop checking your phone. Instead, if you have the habit of scrolling first thing in the morning, try replacing it with something else on your phone. Move Facebook, Instagram, and Twitter so they’re not on your home screen.

Maybe you have some other apps on the front of your phone that help you with mindfulness/meditation or breathing exercises, or you can even take a snapshot of something that inspired you or made you smile every day, and you can look at those pictures in the morning.

Aroma therapy

Essential oils, candles and other form of aroma essence uses in reduce anxiety. Research has shown that aromatherapy help in reduce anxiety.

Experts agree that aromatherapy stimulates areas in your nose called odour receptors that transmit signals to your brain through your nervous system.

Oils can stimulate certain areas of your brain, such as your limbic system, which plays a role in your emotions. They may also have an effect on your hypothalamus, which may react to oil by producing sensational brain chemicals such as serotonin.

Some experts say that when you put essential oils on your skin, they can induce reactions in your skin and other parts of your body, such as your joints.

Write your thoughts down

Writing down what makes you anxious is going to get it out of your mind and make it less overwhelming.

These coping tricks are especially beneficial to those who experience anxiety sporadically. This technique can also fit well for someone who has anxiety disorder.

Releasing your anxious feelings on paper (or into the notes section on your phone) can promote self-awareness and shift your mind from being a victim of your thoughts to being an observer of your thoughts. You don’t have to do this first thing in the morning; it’s effective any time of the day.

Plan your day.

Another thing that is very useful for you to make a list of all the things that actually have to be done today. It’s important for people who don’t work at the moment to establish the routine—even if it’s not a meeting you have to do for work, but a walk you take at a certain time.

Ground yourself in the moment.

Your mind can’t be in two places at once, so if your head is swimming with anxiety, try grounding yourself back in the present moment.

Ideas: Run your fingers along the teeth of your house keys, hold an ice cube, or stretch your limbs one by one. You can also spend a couple minutes taking stock of your surroundings, focusing intensely on what you hear, smell, see, and feel around you.

Exercise.

Exercise lowers your baseline level of stress, so incorporating regular movement into your routine can help you better manage anxiety. If you’re feeling extremely anxious, stop what you’re doing and go for a 15- to 20-minute brisk walk, run, or bike ride. This will help calm your amygdala and could give you a quick boost of feel-good endorphins.

Know when to seek professional help.

When anxiety gets to the point where it’s interfering with your ability to function, that’s when it’s time to reach out for some help. Feeling somewhat stressed in the morning is totally normal, but if that stress is so overwhelming that it impairs your day-to-day life—say, you’re so anxious that you can’t go to work, or care for your kids or if it’s causing you serious mental anguish—seek professional help. There’s no reason to suffer.

Summary

  • Anxiety disorders are the most prevalent mental condition in the world today.
  • We’re all dealing with anxiety in our life. it is a common reaction to life events. it is usually triggered by some kind of threat.
  • There are both physical and psychological symptoms of anxiety.
  • The symptoms of an anxiety disorder include physical symptoms like palpitation, sweating, and cold extremities.
  • Anxiety, which induces intense mental and physical symptoms, is much more severe than stress.

Simple anxiety coping tips that are helpful and make you happier.

  • Focused deep breathing exercises help reduce anxiety.
  • Avoid negative thought pattern
  • Research has shown that aromatherapy helps reduce anxiety.
  • Recognize what you can change.
  • There’s only so much in life we can control.
  • Know when to seek professional help. There’s no reason to suffer.

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