Anxiety, a feeling of unease, worry, and fear, is a common experience for many individuals. It is estimated that anxiety affects approximately 40 million adults in the United States alone. While experiencing anxiety is normal, it can become overwhelming and debilitating if you are not managing anxiety. When it starts to interfere with daily activities and you find yourself constantly on edge, unable to control your worries, or feeling an imminent sense of dread that impairs your ability to think clearly or problem solve, then you know your anxiety is interfering with your daily life and ability to function regularly. Similarly, physical symptoms such as rapid heart rate, headaches, trembling, gastrointestinal troubles, or excessive sweating could also indicate a serious anxiety disorder.
It is incredibly important to develop practical strategies and tools to help manage anxiety. This blog post will provide insights into how to manage anxiety and find peace amidst the chaos.
Identify triggers:
The first step in managing anxiety is identifying the triggers that cause it. It could be a particular situation, such as public speaking, a specific place, or an individual that produces anxiety. Once you can identify the trigger, then you can work on creating a plan to manage it. For example, if public speaking produces anxiety, you can prepare ahead of time by knowing the topic well and practicing the speech in advance.
Deep breathing & relaxation techniques:
An effective way to reduce anxiety is through deep breathing and other relaxation techniques, such as meditation and yoga. Deep breathing exercises are simple and can be done anywhere and anytime. One can focus on slow and deep breaths, which can help calm the mind and body. Meditation involves the individual purposely shifting their attention away from anxious thoughts, thus reducing mental tension. Yoga practice typically involves both controlled breathing and physical movements, which can help improve overall physical and mental wellness. All of these practices help you become more attuned to your physical state, so that when you experience any physical signs of anxiety, you can immediately begin to regulate your nervous system (using these tools).
Exercise for managing anxiety:
Exercise can be an excellent way to reduce anxiety levels. Physical activity boosts endorphin production in the brain, which can help improve mood and reduce anxiety. Additionally, exercise is a healthy and effective means of refocusing the body’s energy, with the added benefit of promoting overall health and wellness. Furthermore, group exercises, such as dance or aerobics classes, also boost social interaction, which for some people, can be anxiety reducing.
Limits on caffeine and alcohol consumption:
Caffeine and alcohol are known to worsen anxiety symptoms. Some people may experience an increase in heart rate and shakiness when ingesting caffeine or a worsening depression when consuming alcohol. This physical experience “tricks” the brain into thinking it is anxious. Reducing the amount of caffeine and alcohol one consumes can help you regulate your level of anxiety.
Self Help for managing anxiety:
There are many resources that you might find online to help you manage your anxiety. Look for resources that are actionable and provide you with coping skills that resonate with you.
Speak to a therapist:
If you struggle with anxiety, working with a therapist may be hugely beneficial. Together you can determine what your triggers are and you will be able to begin developing coping skills that are effective specifically for you. In some cases, medication may also be helpful, and your therapist could also provide you with trusted referrals. If you would like to connect with a therapist at Headway Therapy Group to help with managing anxiety, please reach out to us today!
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