Everyone experiences some anxiety in one way or another. It is a usual response to a perceived threat or stressful event. Anxiety normally ranges from feeling worried and uneasy, to extremely severe panic. It can be an uncomfortable feeling of impending disaster or fear and reflects the body’s reaction when they are presented by a situation or event which they cannot manage successfully. However, there are some ways you can overcome this reaction. Here are some tips on how you can successfully manage anxiety.
1. Relaxation Techniques
People who feel anxious usually say that they have problems relaxing. Learning how to release your muscle tension can be a vital treatment of anxiety. Relaxation brings about an entire feeling of calm, both mentally and physically. Learning a technique of relaxation and practicing it often can help you maintain a manageable anxiety level. A psychologist or other health personnel can teach you techniques or you can learn from a CD or a book which will guide you through all steps.
2. Identifying the Causes of Anxiety
Identifying the specific causes that make you anxious or stressed is one way of dealing with anxiety. To effectively do this, you need to keep a diary of signs and symptoms or anything that happens when anxiety occurs. Additionally, it is helpful to identify any of your worrying thoughts as it can help find the best ways of solving the specific problem. Once you establish the cause of anxiety, then problem-solving is the best approach to help resolve anxiety by addressing the thought process leading to your anxious reaction.
3. Thought Management Exercises
Thought management exercises are also helpful to relieve stress and anxiety. You can use thought management exercises when you are troubled by recurring or ongoing distressing thoughts. They are many techniques of thought management. For example, you can use pleasant thoughts as gentle distraction to take your attention away from unpleasant thoughts. Or you can learn the mindfulness techniques to effectively redirect your attention from any negative thinking.
4. Breathing Exercises
In the majority of cases, when someone feels anxious they tend to breathe more rapidly and this kind of breathing can result in unpleasant feelings such as confusion and light headaches, which may be experienced when feeling anxious. Learning an effective breathing technique to slow down your breathing can relieve symptoms and help you to think clearly. You don’t need to breathe into a brown paper bag, but managing your heart rate and breathing patterns will help you manage your body’s more extreme reactions to anxiety attacks.
5. Lifestyle Changes
There are quite a number of lifestyle changes you can implement to cope with stress and anxiety. For instance, you participate in an active activity every day, but this doesn’t need to be something expensive or big. You can exercise regularly, as this can help you reduce anxiety. Minimizing alcohol intake is also a good lifestyle change that helps you deal with anxiety more effectively. Frequently, alcohol is used to help deal with depression, stress, and anxiety, but too much of it can leave you more vulnerable to these conditions. In conclusion, dealing with anxiety can be easy and effective if some of these techniques are properly applied and maintained. Most importantly, identifying the cause of your anxiety will greatly help you understand how to deal with it.