As an anxious person, you probably spend too much time dealing with physical symptoms, feeling afraid, or hiding your anxious feelings. When you’re stressed, your heart races, you tremble, feel dizzy, have obsessive thoughts, and more.
Anxiety can keep you feeling caged, and when you’re in this state, it’s challenging to get yourself out. The critical thing to remember is that everyone experiences anxiety. Anxiety is an immediate response to stress in your life, and it causes an individual to worry about future events.
Here are five tools you can use to fight your anxiety and take back control of your life.
What Is Anxiety?
Every year, an estimated 6.8 million adults in the United States are affected by generalized anxiety disorder (GAD). A person with generalized anxiety disorder (GAD) tends to worry excessively about a number of different things. They tend to worry or anticipate things that might for wrong in the future.
Individuals with GAD find it difficult to control their worries. They may worry more than what seems warranted about actual events or expect the worst, even when there is no apparent reason for concern.
Common symptoms of anxiety include:
- Panic attacks
- Negative thoughts
- Increased heart rate
- Breathing rapidly (hyperventilation)
- Sense of impending danger
- Feeling weak or tired
- Sweating
- Experiencing gastrointestinal (GI) problems
- Avoid things that trigger anxiety
- Having trouble sleeping
Unfortunately, there is a twofold increase in risk for females. In children and middle age, the disorder develops gradually and can begin anytime during the life cycle. Genetic factors, family history, and specific life experiences, especially those associated with stress, contribute to GAD, even if its cause is unknown.
5 Ways to Cope With Anxiety
Breathe
Take deep breaths. When attempting to reduce anxiety, taking deep concentrated breaths will slow your heart rate down and allow you to calm down. A good breathing technique to use is called box breathing.
Box breathing consists of breathing in for 4 seconds, holding that breath for 4 seconds, exhaling for 4 seconds, and after exhaling, holding your breath for another 4 seconds, then repeat.
Adjust Your Diet
Researchers have found that diet and nutrition affect a person’s mental health. Changing your diet or taking supplements could improve symptoms of anxiety in the long term.
According to research, certain supplements or nutrients, like omega-3s, probiotics, and lean protein, can help anxiety reduction.
Use Thought Exercises
Often, people with anxiety have a hard time controlling their thoughts. They can fall down a spiral of endless worry and concern.
These anxious thoughts can cause a person to experience a panic attack resulting in a debilitating and or immobilizing feeling. Fortunately, there are though relaxation techniques individuals can use to help ground them.
3 3 3 Rule
In the 3 3 3 rule technique, you start by naming three things you can see, then name three sounds you can hear, and lastly, three things you can feel or body parts you can move.
This mental trick can help you ground yourself when your brain is going 100 miles per hour. Using this technique can help you center yourself and bring your mind to the present.
Take Your Thought To Court
Taking your thought to court means questioning your worry and seeing if it’s valid. In this technique, you’ll start by asking yourself what evidence supports that this thought is true. Then ask yourself what evidence there is to support your thought it false.
After providing evidence that the thought is true and evidence that the thought is false, come to a verdict and look at the evidence realistically and logically. This will help you assess your negative thought and realize that it is not valid.
Do Something
To interrupt your train of thought, getting up and doing something can help. Take a walk, talk to someone, throw away a piece of trash; anything can help you take your mind off your never-ending thoughts.
Stay in the Present
Anxiety is a state of mind that focuses on the future. Therefore, instead of worrying about what will happen, return to the present moment.
Observe the current situation: What is going on? How am I doing? Is there something I need to do right now? If not, check in with that thought later and see how you are doing then.
Long Term Treatment for Anxiety
Anxiety can cause a handful of complications. While these are different ways to cope and provide relief in the short term, they might not consistently lower feelings of anxiety in the long term.
Our experienced and trained therapists at Steps For Change can work with you to find solutions to treat your anxiety.
Coping With Anxiety with Steps For Change
Don’t let your or your loved ones’ anxiety control their lives any longer. If you want to learn more about anxiety treatment with Steps For Change, book an appointment now or contact us today.
