- My Biggest Tip: Find Happiness. Stay Positive- About Anything You Can. You are ALIVE and you have a reason to be. The opposite of anxiety is peace. Do the things you love and be with the people you love. This will bring you joy and peace. Don't forget to REST!
5 quick ways to cope with anxiety
If your anxiety is sporadic and getting in the way of your focus or tasks, there are some quick, homeopathic remedies that could help you take control of the situation.
If your anxiety is focused around a situation, such as being worried about an upcoming event, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.
Question your thought patternNegative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can take back control.
Practice focused, deep breathingTry breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate which should help calm you down.
The 4-7-8 technique is also known to help anxiety.
Use aromatherapyWhether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing.
Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.
Go for a walk or do 15 minutes of yogaSometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety.
Write down your thoughtsWriting down what’s making you anxious gets it out of your head and can make it less daunting.
These relaxation tricks are particularly helpful for those who experience anxiety sporadically. They may also work well with someone who has generalized anxiety disorder (GAD) when they’re in a bind too!
However, if you suspect you have GAD, quick coping methods shouldn’t be the only kind of treatment you employ. You’ll want to find long-term strategies to help lessen the severity of symptoms and even prevent them from happening.
6 long-term strategies for coping with anxietyIf anxiety is a regular part of your life, it’s important to find treatment strategies to help you keep it in check. It might be a combination of things, like talk therapy and meditation, or it might just be a matter of cutting out or resolving your anxiety trigger.
If you’re not sure where to start, it’s always helpful to discuss options with a mental health professional who might suggest something you hadn’t thought of before.
Identify and learn to manage your triggersYou can identify triggers on your own or with a therapist. Sometimes they can be obvious, like caffeine, drinking alcohol, or smoking. Other times they can be less obvious.
Long-term problems, such as financial or work-related situations, may take some time to figure out — is it a due date, a person, or the situation? This may take some extra support, through therapy or with friends.
When you do figure out your trigger, you should try to limit your exposure if you can. If you can’t limit it — like if it’s due to a stressful work environment that you can’t currently change — using other coping techniques may help.
Some general triggers:
- a stressful job or work environment
- driving or traveling
- genetics — anxiety could run in your family
- withdrawal from drugs or certain medications
- side effects of certain medications
- trauma
- phobias, such as agoraphobia (fear of crowded or open spaces) and claustrophobia (fear of small spaces)
- some chronic illnesses like heart disease, diabetes, or asthma
- chronic pain
- having another mental illness such as depression
- caffeine
Do a daily or routine meditationWhile this takes some practice to do successfully, mindful meditation, when done regularly, can eventually help you train your brain to dismiss anxious thoughts when they arise.
If sitting still and concentrating is difficult, try starting with yoga.
Try supplements or change your dietChanging your diet or taking supplements is definitely a long-term strategy. Research shows certain supplements or nutrients can help anxiety reduction.
These include:
- lemon balm
- omega-3 fatty acids
- ashwagandha
- green tea
- valerian root
- kava kava
- dark chocolate (in moderation)
Keep your body and mind healthyExercising regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms.
Ask your doctor about medicationsIf your anxiety is severe enough that your mental health practitioner believes you’d benefit from medication, there are a number of directions to go, depending on your symptoms. Discuss your concerns with your doctor.
When is my anxiety harmful?Identifying what sort of anxiety you’re dealing with can be somewhat challenging because how one’s body reacts to perceived danger can be entirely different compared to another person.
It’s likely you heard anxiety as a blanket term for that general feeling of worry, nervousness, or unease. It’s often a feeling grown in response to an upcoming event that has an uncertain outcome.
Every person deals with it at one time or another, because it’s part of our brain’s response to a perceived danger — even if that danger isn’t real.
That said, there are times anxiety can get serious and turn into anxiety attacks that initially feel manageable and then gradually build up over a few hours. (This is different from a panic attack, which is out of the blue and subsides.)
Signs of an anxiety attackThese are some of the more common mental and physical symptoms of anxiety:
- feelings of danger, panic, or dread
- nervousness or restlessness
- rapid heart rate
- sweating
- trembling or chills
- tiredness or weakness
- gastrointestinal problems
- difficulty focusing
- hyperventilation
Other mindful strategies to cope with panic attacks include focusing on an object, repeating a mantra, closing your eyes, and going to your happy place.
Symptoms of a panic attack
- fear of dying
- feeling like you’re losing control
- a sense of detachment
- heart palpitations
- shortness of breath
- chest pains or tightness
- nausea
- feeling lightheaded or dizzy
- numbness or tingling in your extremities
- feeling hot or cold
What causes anxiety?If you notice that quick tips haven’t been working, you may want to consider seeing a professional for help. Especially if you believe you have GAD and its interfering with routine activities and causing physical symptoms.
A mental health professional can help with streamlining the process of identifying your triggers, maintaining long-term strategies through behavioral therapy, medications, and more.
For example, if you’re anxiety stems from a trauma you experienced in your past, it can be helpful to work through that with a licensed therapist. On the other hand, if you’re brain chemistry predisposes you to chronic anxiety, you may need to go on medication to manage it.
Anxiety may always be a part of your life, but it shouldn’t overtake your day-to-day. Even the most extreme anxiety disorders can be treated so that the symptoms aren’t overwhelming.
Once you find what treatment works best for you, life should be a lot more enjoyable and a lot less daunting.
Taken from: https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety#anxiety-red-flags
To cope with plain-vanilla anxiety, "get real," as they say. "Separate out the real risks and dangers that a situation presents and those your imagination is making worse," advises Ross. It's a twist on the old adage: "Take control of the things you can, and accept those you can't change."
"Ask yourself: Where can you take control of a situation? Where can you make changes? Then do what needs to be done," she says. "What things do you simply have to accept? That's very important."
Very often, it's possible to get past an anxiety cycle with the help of friends or family -- someone who can help you sort out your problems. But when anxiety becomes overwhelming, it's time for a therapist, or perhaps medication.
Here are two strategies that therapists use to help us conquer anxiety:
Challenge negative thoughts.
Ask yourself: Is this a productive thought? Is it helping me get closer to my goal? If it's just a negative thought you're rehashing, then you must be able to say to that thought: 'Stop.' "That's difficult to do, but it's very important," Ross says.
Rather than becoming paralyzed with anxiety, here's another message you can send yourself: "I may have to take a job I don't like as much, may have to travel further than I want, but I'll do what I have to do now. At least I will have the security of income in the short term. Then I can look for something better later."
The most important thing: "to realize when you've done everything you can, that you need to move forward," Ross says.
Learn to relax.
You may even need "breathing retraining," Ross adds. "When people get anxious, they tend to hold their breath. We teach people a special diaphragmatic breathing -- it calms your system. Do yoga, meditation, or get some exercise. Exercise is a terrific outlet for anxiety."
Most of all, try not to compound your problems, adds Andrews. "When things are bad, there is a legitimate reason to feel bad," she says. "But if you don't deal with it, you're going to lose more than just a job -- you'll lose relationships, your self confidence, you could even lose technical abilities if you stay dormant in your profession. Try not to compound one stress by adding another."
Often your ability to work through anxiety -- get past it -- varies depending on the type of crisis you faced. "The more severe, the more surprising it was, the longer it's going to take to get over it," says Andrews. "You may be on autopilot for several weeks. If you're depressed, that can complicate things. In the case of divorce, it may take months to years to really get back to yourself."
But take heart. "If you're doing well in one aspect of your life -- in your work or your relationships -- you're probably on your way," she says. "Fear and anxiety are no longer running your life."
Medication for Anxiety DisordersMedication will not cure an anxiety disorder, but it will help keep it under control. If anxiety becomes severe enough to require medication, there are a few options.
Antidepressants, particularly the SSRIs, may be effective in treating many types of anxiety disorders.
Other treatment includes benzodiazepines, such as Valium, Ativan, and Xanaxalone or in combination with SSRI medication. These drugs do carry a risk of addiction so they are not as desirable for long-term use. Other possible side effects include drowsiness, poor concentration, and irritability.
Beta-blockers can prevent the physical symptoms that accompany certain anxiety disorders, particularly social phobia.
Taken From: https://www.webmd.com/anxiety-panic/features/coping-with-anxiety#3
"Ask yourself: Where can you take control of a situation? Where can you make changes? Then do what needs to be done," she says. "What things do you simply have to accept? That's very important."
Very often, it's possible to get past an anxiety cycle with the help of friends or family -- someone who can help you sort out your problems. But when anxiety becomes overwhelming, it's time for a therapist, or perhaps medication.
Here are two strategies that therapists use to help us conquer anxiety:
Challenge negative thoughts.
Ask yourself: Is this a productive thought? Is it helping me get closer to my goal? If it's just a negative thought you're rehashing, then you must be able to say to that thought: 'Stop.' "That's difficult to do, but it's very important," Ross says.
Rather than becoming paralyzed with anxiety, here's another message you can send yourself: "I may have to take a job I don't like as much, may have to travel further than I want, but I'll do what I have to do now. At least I will have the security of income in the short term. Then I can look for something better later."
The most important thing: "to realize when you've done everything you can, that you need to move forward," Ross says.
Learn to relax.
You may even need "breathing retraining," Ross adds. "When people get anxious, they tend to hold their breath. We teach people a special diaphragmatic breathing -- it calms your system. Do yoga, meditation, or get some exercise. Exercise is a terrific outlet for anxiety."
Most of all, try not to compound your problems, adds Andrews. "When things are bad, there is a legitimate reason to feel bad," she says. "But if you don't deal with it, you're going to lose more than just a job -- you'll lose relationships, your self confidence, you could even lose technical abilities if you stay dormant in your profession. Try not to compound one stress by adding another."
Often your ability to work through anxiety -- get past it -- varies depending on the type of crisis you faced. "The more severe, the more surprising it was, the longer it's going to take to get over it," says Andrews. "You may be on autopilot for several weeks. If you're depressed, that can complicate things. In the case of divorce, it may take months to years to really get back to yourself."
But take heart. "If you're doing well in one aspect of your life -- in your work or your relationships -- you're probably on your way," she says. "Fear and anxiety are no longer running your life."
Medication for Anxiety DisordersMedication will not cure an anxiety disorder, but it will help keep it under control. If anxiety becomes severe enough to require medication, there are a few options.
Antidepressants, particularly the SSRIs, may be effective in treating many types of anxiety disorders.
Other treatment includes benzodiazepines, such as Valium, Ativan, and Xanaxalone or in combination with SSRI medication. These drugs do carry a risk of addiction so they are not as desirable for long-term use. Other possible side effects include drowsiness, poor concentration, and irritability.
Beta-blockers can prevent the physical symptoms that accompany certain anxiety disorders, particularly social phobia.
Taken From: https://www.webmd.com/anxiety-panic/features/coping-with-anxiety#3
oping StrategiesTry these when you're feeling anxious or stressed:
- Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
- Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
- Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
- Get enough sleep. When stressed, your body needs additional sleep and rest.
- Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
- Take deep breaths. Inhale and exhale slowly.
- Count to 10 slowly. Repeat, and count to 20 if necessary.
- Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
- Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
- Welcome humor. A good laugh goes a long way.
- Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
- Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
- Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
- Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.
- Recruit an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier
When anxiety flares, take a time out and think about what it is that is making you so nervous. Anxiety is typically experienced as worrying about a future or past event. For example, you may be worried that something bad is going to happen in the future. Perhaps you continually feel upset over an event that has already occurred. Regardless of what you are worried about, a big part of the problem is that you are not being mindful of the present moment. Anxiety loses its grip when you clear your mind of worry and bring your awareness back to the present.
The next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Simply stopping and breathing can help restore a sense of personal balance and bring you back to the present moment. However, if you have the time, try taking this activity a little further and experiment with a breathing exercise and mantra. Practice this simple breathing technique:
- Begin by getting into a comfortable seated position.
- Close your eyes and inhale slowly through your nose. Follow this inhalation with a deep exhalation.
- Continue to breathe deeply and fully, in and out of your nose. Allow your breath to be a guide to the present.
- Use the mantra, “Be Present” as you breathe. With each breath in, think to yourself “be” and with each breath out, focus on the word “present.”
2Figure Out What's Bothering YouThe physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid heartbeat, are usually more apparent than understanding just what is making you anxious. However, in order to get to the root of your anxiety, you need to figure out what’s bothering you. To get to the bottom of your anxiety, put some time aside to exploring your thoughts and feelings.
Writing in a journal can be a great way to get in touch with your sources of anxiety. If anxious feelings seem to be keeping you up at night, try keeping a journal or notepad next to your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings. Make it a habit to regularly uncover and express your feelings of anxiety.
3Dump It or Deal With ItMany times anxiety stems from fearing things that haven’t even happened and may never occur. For example, even though everything is okay, you may still worry about potential issues, such as losing your job, becoming ill, or the safety of your loved ones. Life can be unpredictable and no matter how hard you try, you can’t always control what happens. However, you can decide how you are going to deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and focusing on gratitude.
Replace your fears by changing your attitude about them. For example, stop fearing to lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best. Instead of fearing your loved one's safety, spend time with them or express your appreciation of them. With a little practice, you can learn to dump your anxiety and pick up a more positive outlook.
At times, your anxiety may actually be caused by a real circumstance in your life. Perhaps you’re in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing. When anxiety is identified as being caused by a current problem, then taking action may be the answer to reducing your anxiety. For example, you may need to start job searching or scheduling interviews after work. By being more proactive, you can feel like you have a bit more control over your situation.
4Focus on Something Less Anxiety-ProvokingAt times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety. You may want to reach out to others, do some work around your home, or engage in an enjoyable activity or hobby. Here are a few ideas of things you can do to thwart off anxiety:
- Listen to music
- Go for a walk or engage in some other form of physical exercise
- Do some chores or organizing around the house
- Engage in a creative activity, such as drawing, painting, or writing
- Read a good book or watch a funny movie
- Pray or meditate
If you are experiencing anxiety and panic symptoms, talk with your doctor or other professionals who treat panic disorder. They will be able to address any concerns you have, provide information on diagnosis, and discuss your treatment options.
Other websites:
https://thiswayup.org.au/how-do-you-feel/worried/
https://www.heysigmund.com/dealing-with-anxiety-anxious-mind-calm/
https://teenshealth.org/en/teens/anxiety-tips.html
https://www.psychologytoday.com/us/blog/hide-and-seek/201210/coping-anxiety
https://www.psycom.net/kids-coping-skills-anxiety
https://thiswayup.org.au/how-do-you-feel/worried/
https://www.heysigmund.com/dealing-with-anxiety-anxious-mind-calm/
https://teenshealth.org/en/teens/anxiety-tips.html
https://www.psychologytoday.com/us/blog/hide-and-seek/201210/coping-anxiety
https://www.psycom.net/kids-coping-skills-anxiety
