Relax! There are ways of calming that nervousness you feel.
This post explains the 10 best ways to cope with anxiety.
Ever had that feeling where your heart races faster when faced with stress or a difficult situation? Or your hands get wet and sweaty in response to a difficult activity or circumstance?
This is known as anxiety; the way our body responds when under stress or tension.
There are different ways this can be triggered. For instance, your first day at your new place of work, the first time meeting the family of your partner, presenting in front of a huge crowd, and so on. These triggers are different in everyone and recognizing them is paramount in order to properly manage and deal with anxiety disorders.
It might take longer to identify anxiety triggers, but meanwhile, here are a few tips that can help calm or suppress the overpowering effect of anxiety.
10 Best Ways to Cope with Anxiety
5 speedy approaches to dealing with anxiety.
If you are usually faced with infrequent tension and your anxiety affects your ability to focus and perform activities, some homeopathic cures are available to allow you to take advantage of this condition.
Your feeling of nervousness is linked to a circumstance, for instance, you get anxious about an approaching event and notice the anxiety leaves or subsides after the event occurs.
Critique the way you think
Negative thoughts have a way of staying rooted and overwhelming in our minds that will affect the situation’s intensity. The best way to be in control is to face your fears and decide if they exist or not.
Perform a deep, consistent breathing pattern.
Try breathing in and out in counts of 4 for about 5 minutes. Consistent breathing will help you become calm and slow down your heart rate.
Scents from chamomile, lavender, and sandalwood have proven to possess relieving prowess whether in oil form, a candle or incense.
Aromatherapy can help your brain relax by stimulating certain receptors that will ease out the anxiety.
Perform 15-minute yoga or go for a walk.
An efficient way of eliminating anxiety could be to steer clear of the situation. Placing additional focus on the body and less on the mind could also be of great help in eliminating anxiety.
Pen down your thoughts.
Putting the cause of your nervousness on paper makes it less disturbing and takes it out of your head.
This method is very beneficial to those who sporadically feel nervous. They can also help those who face generalized anxiety disorder (GAD) when under tension.
Speedy coping techniques in treating anxiety should not be the only method used for those suspected to have anxiety. A long-lasting method is needed to effectively reduce the frequency of the symptoms and stop them from occurring.
5 long-lasting techniques for managing anxiety
If you consistently experience anxiety in your life, it is vital to keep it under control by searching for effective treatments. This can be a couple of things such as meditating, talk therapy, fixing the anxiety triggers or just giving some space.
It is advisable to talk to a specialist to get different and unique suggestions if you are confused about how to start
Know and find out how the triggers can be managed.
These triggers can be easily recognized with or without any external help from a specialist. They can be quite evident, such as caffeine, smoking, drinking and could also be very subtle.
Long term problems that are related to work and financial situations may be difficult to recognize. Either an individual, a circumstance or a due date. This will require some additional support through friends or therapy.
Endeavor to reduce your exposure once the trigger has been identified. There are however other techniques that can be employed if you are unable to reduce your exposure to the trigger, for instance, a toxic work environment that you can’t change.
Some general triggers.
A toxic work environment or job.
Traveling or driving
Hereditary – anxiety could be part of the family.
Disengaging from some medications or drugs.
Adverse effects of some medications.
Phobias like agoraphobia (resulting from open or crowded spaces), and claustrophobia (resulting from limited spaces).
Some very serious sickness such as asthma, diabetes and heart disease.
Employ cognitive behavioral therapy
CBT assists people to think in different directions. This will help them to respond to every situation that causes anxiety. A therapist helps people handle patterns of negative thoughts before they get out of hand.
Meditate daily or routinely
Although this usually requires a lot of practice before it can be done successfully, regular mindful meditation can help expel negative thoughts from the brain.
You can start with yoga if sitting down on a point seems difficult.
Include supplements in your diet.
Including supplements or a diet change is a long-lasting technique. It has been shown from research that some nutrients and supplements have helped to reduce anxiety.
Omega 3 fatty acids
Dark chocolate (in a small amount).
Although, it might reach up to three months before the body fully absorbs the nutrients gotten from these foods and herbs. Endeavor to also talk about the herbal remedies with a specialist if you have other medications you take.
Keep your body and mind in good shape
Sleep well, exercise regularly, consume balanced diets only connect with people that show you love and care are the best ways of expelling symptoms of anxiety.
Inquire about medication from a doctor.
Are you faced with a more serious anxiety symptom that your physician recommends medication? These are a few things to do. Talk to your doctor about your concerns, depending on the symptoms.
When does anxiety become dangerous?
It can be challenging to know the anxiety type you are facing because the response of the body when danger is observed is different for every individual.
You might already know the cover-up term used for anxiety which is uneasiness, nervousness or worry. It is usually a feeling birthed from being nervous about an approaching event with a doubtful result.
It is already a part of our brain chemistry as a way of responding to an imminent danger either real or not so every individual will have to deal with this at one point or the other.
Anxiety can also go out of control and become anxiety attacks that might look controllable for the first few hours. This is not the same as panic attacks that are usually sudden and later dies down.
Symptoms of an anxiety attack
Some common symptoms of physical and mental anxiety are
Nervousness or uneasiness
Feelings of panic, dread or danger.
Tiredness or weariness
Trembling or chills.
Speedy heart rate
Problem in focusing
It is, however, possible to encounter both anxiety and panic attacks at the same time. The techniques mentioned above can also be implemented when handling panic attacks.
Other mindful techniques that can be used to handle panic attacks are focusing on an object, mantra repetition, close your eyes and take your mind to a place of solace and happiness.
Signs of anxiety attacks.
Feeling of death
A feeling of no longer in control
Feeling of separation
Dizziness or feeling lightheaded
Feeling cold or hot
Feeling numbness or tingling in the palms and feet.
Pains in the chest and thighs
Five long-lasting and five speedy approaches were explained in the 10 best ways to cope with anxiety.
Seek professional help once you find out that the quick technique did not show a positive result. Most importantly, when you discover to have anxiety that is affecting your daily routines and resulting in physical symptoms.
A medical practitioner can provide assistance in focusing on its triggers, and managing them through medication, behavioral patterns and much more.
The help of a licensed therapist is also very beneficial, especially when anxiety arises from previous experience of trauma. Medication can also be employed if the response pattern of the brain has been linked to chronic anxiety.
Anxiety is common in our lives, but should not have control over our daily activities. And fortunately, extreme cases of anxiety can be cured such that it does not become overpowering.
Life then becomes less stressful and more enjoyable once the best treatment that works is discovered.
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