There is plenty of anxiety around everyone nowadays. Mostly it is caused by something which cannot be changed. It is better for us to know how to cope with it.
Anxiety is our body’s response to stress. There are various triggers to it such as:
- First day at the job
- Meeting your partner’s family
- Giving a presentation in front of lots of senior people
- Appointment with a lawyer
Identifying the triggers is also a very important step while coping or managing anxiety attacks.
If you are finding yourself experiencing worries that are excessive, uncontrollable, or irrational and experiencing them for an extended period of time, you might be suffering from generalized anxiety disorder (GAD).
How Does Anxiety Affect The Body?
During anxiety you might have trouble sleeping, eating and concentrating. There might be headaches or an upset stomach. The heart might be pounding hard and there would be a feeling of light-headedness or you might even have a panic attack.
Some become irritable, have sore and tense muscle, and have difficulty in concentrating or there are chances of mind going blank.
When anxiety becomes overwhelming, it might start interfering with the day-to-day activities such as keeping you from going to places or doing the thing you need to do.
6 Ways To Cope With Anxiety
When the anxiety is focused around a situation such as being worried about an upcoming event, the symptoms are short-lived. They would subside after the event has taken place. Here are few ways to cope with anxiety:
Learn to Relax
To learn to relax, practicing breathing exercise play a major role. Research showed the effectiveness of slow breathing in slowly diminishing the anxiety arousal responses.(1, 2)
People generally tend to hold their breath when anxious. Diaphragmatic breathing calms the system.
Do yoga, meditation, and exercise. Exercises are an excellent outlet for anxiety. Take time to focus on the body not your mind to relieve anxiety.
Challenge Negative Thoughts
Thoughts such as a negative outcome or not being able to deliver properly or not being able to reach on time are a few negative thoughts which crop up in our mind, bringing in anxiety.
Question yourself whether these thoughts are anywhere productive or would they help you in reaching your goal. Stop these thoughts, as they can prove to be a big hurdle on your path to complete your task.
Challenge your fears and see where you can take back control.
Controlling those helps you cope with anxiety.
Aromatherapy whether in the form of incense, a candle, oil form, scents like lavender, chamomile, and sandalwood can be very soothing. It helps activate the internal receptors in the brain and ease anxiety.
Pen Down Your Thoughts
Writing down the thoughts which comes to your mind makes them less daunting. It helps to get them out of your head.
Cognitive Behavior Therapy
Cognitive behavior therapy provides the most consistent and long-lasting improvement in people with GAD.
People in the treatment are taught skills to manage their anxiety, control their thoughts, feelings, and behavior. They are also given relaxation training to control physical tension.
There are certain medications such as anti-depressants that help reduce worry or the associated physical symptoms of anxiety. These drugs are not recommended for long-term use. They are mostly combined with cognitive behavior therapy. Consult a doctor for more information regarding the medication and doses.
The relaxation techniques help people who experience anxiety sporadically. Though they might also act on those with generalized anxiety disorder, mostly is observed that people with GAD find good results with the long-term strategies.
- Can Watching Television Trigger Anxiety?
- Yoga As A Treatment Option For Anxiety Disorders
- Alternative Treatment Options for Anxiety Disorders
- Worry and Anxiety: Self Help Tips to Stop Worrying and Reduce Anxiety
- Can Anxiety Be Kept Under Control By Exercising Regularly?
- Breathing Exercises for Anxiety
- Foods You Must Avoid To Get Rid of Anxiety Problems