We have all been faced with situations where you suddenly started experiencing rapid heartbeats, palpitations accompanied by maybe trembling and sweaty hands, at least once in a lifetime. Those responses of your body to a certain situation or an event is what goes by the name anxiety.
Anxiety is your body’s reaction to stress. It’s characterized by apprehensions of what might happen or what’s about to happen. Its symptoms include hyperventilation, insomnia, palpitations, chest pain, trembling, difficulty in concentrating, etc. Experiencing anxiety is normal and it sometimes motivates you to do better. But, experiencing excessive anxiety is where your ability to perform well is impaired and you are not the best version of yourself.
It’s important to remember that there’s a difference between having anxiety and having an anxiety disorder. Anxiety is common and you might experience it under certain circumstances and it naturally vanishes when the stressor is removed. Having an anxiety disorder is different since the persistent, intrusive thoughts and their symptoms don’t go away even when there’s no impending danger.
Anxiety disorders are one of the most common mental health disorders experienced by U.S. citizens. Stats suggest that almost 18.1% of the population is impacted by it, yearly. With anxiety overwhelming such large populations of mankind, it’s important to learn to cope with it effectively. Here are 6 ways to your rescue:
1. Identify your triggers
You can figure out your triggers on your own or seek help from a licensed therapist. Identifying triggers can be simple for some obvious reasons but might pose difficulties in other circumstances.
When you are successful in identifying the stressor, try and confine your exposure to it. If that’s not a possibility, try finding coping mechanisms for tackling it.
This step is a prerequisite to learning to deal with and cope with anxiety. You can’t help yourself effectively if you are not aware of what’s affecting you.
2. Focus and breathe
After you have identified the reasons behind your anxiety, try and remind yourself to be thoughtful of what’s happening in the present. Most times, we experience anxiety because we start upsetting ourselves over something futuristic rather than being in the moment.
So, whenever you find yourself in such a situation, just sit back, relax and practice deep breathing. Doing this can help you find your balancing ground and make you focus on the present. You can also couple this method with chanting a few mantras. Don’t forget to hydrate yourself thoroughly.
3. Try to engage yourself in other activities
At times, diverting your attention to other activities might help in temporarily handling the situation and calming you down. You may talk to someone close, finish some pending work or do something that you enjoy doing.
Some of these activities may include finishing household chores, doing something creative, exercising, walking, etc.
4. Take anxiety supplements or incorporate dietary changes
Research has evidently shown that certain supplements or food items can help in managing anxiety. You may consume CBD for anxiety that has proven to be very effective in coping with it.
Some other dietary foods that can help you include green tea, kava kava, ashwagandha, etc. However, make sure to consult a licensed doctor before you consume these supplements.
5. Seek therapy
Taking help from a certified therapist in identifying and managing your thoughts can go a long way. One of the most effective therapies against Anxiety includes Cognitive Behavioral Therapy (CBT).
CBT helps us look at things from a different perspective, thus changing our thought processes and faulty behavior patterns. When our thought process is redirected towards a good direction, we start perceiving our issues differently and take decisions in a sound and calm state of mind.
6. Journaling your thoughts
Penning down your thoughts on a paper is very effective in dealing with anxiety. When things are in front of our eyes, constructed in the form of sentences, it makes it somewhat easier to manage them.
Journaling helps you process your thoughts and gives an outlet to your emotions. This is therefore cathartic and helps you vent your heart out without the fear of being judged. It gives you the safe space you require to clear your head.
Over to you…
Dealing with anxiety and its symptoms can be a scary process. But, by being mindful of the fact that there’s always a solution to our issues, we can learn to manage them. Try and follow the tips mentioned above, give yourself and the situation the time to improve and you are sure to emerge victoriously!