5 Tips to Manage Anxiety
Anxiety occurs as an emotional and bodily reaction to alleged danger. When we perceive a threat (actual or imagined), we experience anxiety as a general sense of uneasiness and fear. Learning some tips to manage anxiety can assist you in identifying the roots of your anxiety, reducing your symptoms, and reaching your highest potential.
Do You Have Anxiety?
Everyone feels apprehensive, worried, or afraid at times. When we feel threatened, anxiety is not just a normal emotion; it may also be vital for our existence. Below we will talk about types of anxiety and 5 Tips to Manage Anxiety.
How do you know you have anxiety?
When the duration or severity of anxiety outweighs the circumstances, it can affect your well-being. You can become overwhelmed with worry, exhaustion, and panic. If your reactions exceed the usual feelings of discomfort, affecting your everyday life, you may be suffering from anxiety.
The most common types of anxiety involve:
- Generalized anxiety disorder
- (GAD) Social phobia
- Panic disorder
- Post-Traumatic Stress Disorder
Anxiety, while persistent and often severe, is a highly curable disorder. Learning valuable tips to manage anxiety attacks can help you improve your mental health and overall well-being.
5 Tips to Manage Anxiety and Feel Better
So, here are some helpful strategies to manage anxiety and calm your mind.
1.Recognize and Challenge Negative Thoughts and Ruminations
Negative thoughts and ruminations, or overthinking, can take root in your mind, distorting your thinking and triggering anxiety. Therefore, identifying negative thoughts is one of the first steps in managing anxiety.
2. Practice Mindfulness
Mindfulness involves focusing on the present and being here and now. Studies show that regular mindfulness exercise can help you identify and overcome negative thinking patterns, relax, and feel more optimistic.
Activities like mindful photography, going for a mindful walk, or coloring can help bring your attention to the present, diverting your mind from negative thoughts and ruminations.
3. Keep a Journal
Journaling is an excellent way to record and track your negative thoughts and ruminations. It can also assist you in identifying patterns in situations or thoughts that cause anxiety.
Furthermore, studies show that journaling can help reduce stress, improve mood & process emotions. Journaling helps process negative toughs and calm you down so you can better deal with troubling situations.
4. Practice Deep Breathing
During a panic attack or an anxiety attack, your breathing may become quick and deep (known as hyperventilation), causing sensations such as shortness of breath, weakness, a dry mouth, numbness in your arms, chest pain, etc.
When you exhale too much air, you decrease the amount of carbon dioxide in your blood, causing some panic attack symptoms.
Deep breathing exercises can assist you in balancing your breathing, relaxing, and relieving discomfort.
To practice focused, deep breathing, sit or lie comfortably and focus on your breathing. Then inhale slowly through your nose, allowing your breath to fill your stomach and lungs. Next, slowly and softly exhale through your mouth while focusing on your breathing and nothing else. Follow this link to find more information on deep breathing and how it can help.
5. Talk to a Professional
Counseling can help you understand your anxiety triggers, recognize anxiety symptoms, and identify positive ways to address them. A skilled counselor can also help you learn strategies to manage anxiety, so it doesn’t cause harm or disruption in your life.