That feeling when your heart is beating faster in response to any stressful situation or your palms getting sweaty when you are confronted with an overwhelming task. What anxiety is? Anxiety is your body’s natural response to stress.
If you are still figuring it out then, here are a few common triggers, your first presentation, your first interaction with your partner’s family, or any other related triggers. Everyone has different, and identifying them is one of the most important steps to coping and managing anxiety attacks.
Self-reflection is the best method to analyse the triggers. In the meantime, there are things you can do which can help you calm or quiet your anxiety from taking over.
Best ways to cope with anxiety
If you have anxiety which is irregular and gets in your way of focus and tasks, there are some quick remedies for an instant solution to your problem. If you are noticing that your anxiety triggers around any upcoming event or you see that the symptoms are short-lived and abates after the situation ends, here’s what you can do.
1. Questioning yourself and understand the pattern
The root cause can be your negative thoughts, behind the seriousness of the situation. One way to challenge your fears is to ask if they’re true or not.
2. Focus on your breathing and practice focus
Try counting till 4 and breathe in and then breathe out for 4 counts. Do this for 5 minutes. This would help in evening out your breathe, you’ll slow your heart rate which should help calm you down.
3. Aromatherapy for Relaxing
Aromatherapy is said to help activate certain receptors in your brain, potentially easing anxiety. Whether they’re in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing. Having a room with a scent spread all across can help in soothing your anxiety. This is a common anxiety treatment.
4. Walk or do yoga to get back
Sometimes, it’s best 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.
5. Write everything down – thoughts and issues
Writing is a therapy in itself, what makes you anxious gets it out of your head and can make it less daunting. They may also work well with someone who has a severe anxiety issue.
These relaxation tricks are particularly helpful for those who experience anxiety sporadically. However, if you suspect you have anxiety issues which you are not able to cope then you should employ long term strategies to help lessen the severity of symptoms and prevent them from further happening.
6. Strategies for coping with long term anxiety
If you regularly get anxiety attacks, it’s important to find anxiety treatments and strategies to help you keep them in check. It might be a combination of things, medication and therapy. If you’re not sure where to start, it is always helpful to discuss options with a mental health professional who might suggest something that would help you in a better way.
7. Think and identify
You can identify triggers on your own or with the help of a therapist. Sometimes they can be obvious like smoking, drinking or caffeine. Other times it can be something that you don’t know.
Sometimes, long term problems such as financials or work-related situations may take time to figure out – is it a due date, a person or other problems. This may take some time and extra support from any therapist or a friend to identify.
8. Daily meditation or a routine of exercises
Meditation takes some practice to work successfully, but when done regularly it will eventually help you get you dismiss your anxious thoughts whenever you feel them arising. If you are not comfortable with sitting then try starting with yoga.
9. Keep your mind and body healthy
Exercising regularly, eating balanced meals, getting enough sleep and staying connected to people who care about you and your health is also a great way to abate your anxiety symptoms.
10. Change of diet and lifestyle
Changing your diet is one aspect which can help you work better with anxiety attacks and issue. Supplements is definitely a long term strategy to be dependent upon. Research shows certain supplements or nutrients can help in anxiety reduction.
You should include ashwagandha, green tea, kava kava, dark chocolate etc. All these can be taken by anyone for anxiety issue but in moderation.
11. Medication – Talk to your doctor
If you feel that your anxiety cannot be controlled with the use of above steps, then do consult your doctor. If they thinks that medication can improve your condition then do as advised.