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How to Stop Your Anxiety in Its Tracks?

Introduction

How to Stop Your Anxiety in Its Tracks?

Panic attacks, constant worry, and stress are all common side effects of anxiety, but that doesn’t mean you have to keep living with it forever. Learning how to manage your anxiety is the first step toward living a life free of anxiety.

We all have moments where we feel anxious, maybe you get nervous before taking an exam or speaking in front of a group, or maybe you won’t be able to handle stress from work or school and experience panic attacks as a result. 

Whatever your specific case may be, learning how to manage your anxiety is essential if you want to stop letting it control you. Here are some strategies that can help:

-Exercise regularly

Exercise has long been recommended as a way to combat anxiety, and while it can’t make anxiety go away overnight, it’s a great way to help make the most of your other anxiety management techniques.

Taking care of your body is a great way to take care of your mental health, too, regular exercise makes you less likely to experience symptoms of depression and anxiety, and it has been shown to help reduce the intensity and duration of panic attacks and combats the effects of anxiety in two main ways:

- First, it helps regulate your levels of stress hormones. It does this by increasing your body’s production of endorphins. These feel-good chemicals are nature’s way of helping you cope with stressful situations.

- Second, exercise has been shown to increase the blood flow to your brain, this can help improve your mood and make it easier to manage challenging emotions.

-Talk to a therapist

Whether you’re struggling with an acute anxiety episode or you just want to make sure those anxious feelings don’t become a long-term thing, talking to a therapist can be a great option, many therapists specialize in anxiety disorders and can provide you with personalized strategies for managing your anxiety.

Therapy can help you develop a better understanding of your anxiety and its root causes, it can also help you identify unhealthy habits and unhelpful thoughts that may be contributing to your anxiety, and you may even discover that certain situations or relationships are triggering bouts of anxiety.

Having this knowledge can help you become more aware of when you’re feeling anxious. This, in turn, can help you better control your anxiety before it gets out of hand.

-Practice breathing exercises

When you’re feeling anxious, you may notice that your breathing is faster and shallower than normal, this is called hyperventilation, and it can cause or exacerbate feelings of anxiety. 

To combat this, try practicing some breathing exercises, try taking several deep breaths, and focusing on your breathing. Focus on how your body naturally breathes and try to slow down your breaths.

Another helpful technique is to try visualizing yourself as a tree, as you breathe in, imagine your roots going deep into the ground. As you exhale, imagine your leaves floating up toward the sky, this is a great visualization tool that can help you slow down your breathing, calm your mind, and make you feel more at ease.

-Meditate

If you’re struggling with constant feelings of anxiety and don’t know where to turn, perhaps you should consider trying meditation. Although it’s often associated with Buddhism, meditation isn’t a religion.

It’s a form of self-help and self-care that has been shown to help reduce anxiety, improve your mood, and make you more resilient to stress, like other anxiety management techniques, meditation should be practiced regularly to produce long-lasting benefits. You can try guided meditations online or find a local class near you. Ideally, you should practice for at least 10 minutes at a time about three times a week.

-Develop a coping skill

When you’re dealing with anxiety, you may find yourself constantly fighting off negative thoughts and feelings. If you don’t let those thoughts and feelings out, they can build up and cause you to feel more anxious. This is why it’s important to develop healthy coping skills for our anxiety.

Coping skills are actions you do during stressful times that help you feel better and let negative emotions out. For example, you could try writing in a journal whenever you feel stressed or anxious. Or, if journaling isn’t your thing, try taking a walk or doing some yoga to help clear your mind and reduce feelings of anxiety. The key is to find something calming that you can do whenever you feel overwhelmed or anxious.

Conclusion

When you start to learn how to manage your anxiety and understand what anxiety is, it becomes easier to overcome it. This can be achieved through different strategies, like regular exercise, therapy, or meditation.

It’s also important to remember that you don’t have to deal with anxiety alone. You can share your burdens with friends and family and seek help from a therapist, if necessary. No one has to suffer in silence.



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