Anxiety involves feelings of fear, worry, and apprehension. Anxiety is usually experienced on a physical, mental, and emotional level. For instance, when someone is feeling anxious, he or she may have lots of negative thoughts. On the emotional level, one may feel out of control and scared. It is also common to experience anxiety through different body sensations such as trembling, sweating, and shortness of breath to name a few.
All these symptoms are common for people diagnosed with an anxiety disorder. Anxiety is the body’s natural response to stress. If you haven’t figured out your triggers, here are several common ones: a job interview, a first working day at a new job, giving a presentation in front of a crowd, and meeting your partner’s family to name a few. Identifying your triggers is one of the most effective ways to cope with anxiety. Identifying your triggers can take time. However, there are certain things you can do to calm your anxiety:
5 Quick ways to cope with anxiety
If your anxiety is getting in the way of your tasks or focus, some quick natural solutions will help you take control of the situation. If your anxiety is focused on a specific situation such as giving a presentation in front of many people, you may notice that the symptoms subside after the event takes place. Here are five simple ways to deal with such a situation:
1. Analyze your thought pattern
Negative thoughts have the power to distort the conditions of a certain situation. One of the best ways to do this is to challenge your fears. Figure out if they are true and think of ways that you can take control.
2. Practice deep breathing
When you are feeling anxious, try inhaling and exhaling deeply for four counts for about five minutes. When you do this, you’ll slow down your heart rate. And this will calm you down. Instead of thinking about the situation, focus on your breath.
3. Take a short walk
A simple and powerful way to eliminate negative thought patterns is by taking a walk. Taking a walk will force you to shift your focus from your mind to your body. And this may help in relieving anxiety at the moment.
4. Be mindful
Recording things or thoughts that are making you anxious and reading free samples can help you get it out make it manageable. Students with chronic stress and anxiety are usually encouraged to read free anxiety essays and papers and seek help online because it’s one of the most effective remedies. Looking for topic ideas online can be helpful to students who experience anxiety from time to time. They may also work effectively with people who have a generalized anxiety disorder. However, there are other long-term strategies that you should adopt to reduce the severity of the symptoms and prevent them from taking control over you.
5. Identify your triggers
The process of identifying your triggers is easy. You can also do this with the help of a therapist. The triggers can be simple things like drinking alcohol, caffeine, or nicotine. Or, they could be vague. Long-term issues such as work-related or financial situations can take time to find out. This may require extra support from friends or therapy. Once you know your trigger(s), you should do everything you can to limit your exposure. If you can’t limit it, you should think of using other coping techniques.
Long-term strategies for coping with anxiety
If anxiety tends to be a regular part of your daily life, you need to look for effective strategies to keep it under control. It might involve a combination of different things such as meditation and talk therapy. Or it could involve finding your anxiety triggers and resolving them. If you don’t know where to start, it’s always important to discuss the options available with a professional.
1. Focus on what you can control
Most of the time, anxiety stems from fearing things that could happen but might never happen. Even everything is perfect in your life, you may still worry about big issues such as becoming ill, losing your job, or your loved ones’ safety.
There is nothing predictable in life. Therefore, you can’t always control the happenings in your environment. However, you can decide how you’ll respond to different situations. Instead of focusing on the problems that you may have in the future, you can choose to let go of fear and focus on gratitude.
Remember, when you change your attitude, everything around you changes. Instead of fearing that you may lose your job, be grateful for having the job. Show up every day and do your best. Instead of worrying about the safety of your loved ones, spend time with them. With simple practices, you can easily dump your anxiety and have a positive outlook.
When your anxiety is caused by a real circumstance such as a company layoff, then you need to take action to reduce your anxiety. You can consider looking for another job or starting a business and becoming your own boss.
2. Focus on something less provoking
At times, redirecting your focus is all you need to deal with your anxiety. You can reach out to loved ones, engage in enjoyable activities, or do some domestic chores. Here are a few simple things that you can do to do away with anxiety:
- Engage in creative activities such as painting, drawing, or writing
- Listen to music
- Read a good book
- Watch a funny TV series
- Organize your house
- Meditate or pray
3. Change your diet
Changing your diet is one of the best long-term strategies. Research studies show that nutrients and supplements can help in reducing anxiety. They include:
- Green tea
- Omega 3 fatty acids
- Dark chocolate
- Lemon balm
- Valerian root
Before taking these nutrients and supplements, it’s always important to consult your physician to avoid adverse effects.
Anxiety involves feelings of fear, worry, and apprehension. And there are different types of anxiety. Identifying the type of anxiety that’s affecting you can be challenging. However, it’s worth it in the long run. Every person deals with anxiety from time to time because life is unpredictable. When you start feeling anxious, you need to relax and think of a thing(s) that are making you nervous. You could be worried about your health, finances, love life, or career.
Regardless of what you are worried about, you need to be mindful by focusing on the present moment. The next time you start feeling anxious, sit down and take a few deep breaths. Once you restore a sense of balance, focus on the present moment. And most importantly, exercise gratitude. Gratitude is the magic pill that eliminates stress and anxiety.
Helen Birk is an exceptional writer and proofreader. She is interested in drawing, literature, health, and personal development. She enjoys painting and singing during her free time.