How to Cope with Anxiety: 13 Simple Tips

How to Cope with Anxiety: 13 Simple Tips

Immediate Anxiety Relief

If you deal with anxiety, there are strategies you can use to help manage immediate symptoms, as well as long-term methods to combat recurring issues.

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Understanding Anxiety

Anxiety is the body’s response to real or perceived danger. It’s a natural process that every person deals with at one time or another. People often use anxiety as a blanket term for a general feeling of worry, nervousness, or unease. However, there’s a difference between feeling anxious and having an anxiety disorder, the latter of which includes many different conditions.

Quick Natural Remedies

If your anxiety is sporadic and getting in the way of your focus or tasks, some quick natural remedies could help you take control of the situation. Suppose your anxiety is focused on a situation, such as worrying about an upcoming event. In that case, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.

1. Question Your Thought Pattern

Unhelpful thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can regain control.

2. Practice Focused, Deep Breathing

Measured breathing practices may help you manage immediate feelings of anxiety. Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you’ll slow your heart rate, which should help calm you down. The 4-7-8 technique is another popular breathing pattern for anxiety management.

3. Use Aromatherapy

Limited research suggests that aromatherapy can help reduce feelings of anxiety in some settings. Aromatherapy practitioners and supporters often report many anecdotal benefits of the practice. Whether they’re in essential oil form, incense, or a candle, natural scents like lavender, chamomile, and sandalwood can be very soothing.

4. Exercise

Sometimes, the best way to stop anxious thoughts is to leave a situation and get moving. Focusing on your body and not your mind may help relieve your anxiety. Low-impact exercises like walking, yoga, and tai-chi can often help people reduce stress and manage anxiety symptoms. Getting some quick exercise can help boost your mood and calm your mind.

5. Grounding Techniques

Grounding techniques such as journaling and the 333 rule can often help to calm immediate feelings of anxiety. The 333 rule involves naming three things you can see, three sounds you can hear, and interacting with three things you can touch. Writing down what’s making you anxious gets it out of your head and can make it less daunting.

Long-Term Anxiety Management

If anxiety is a regular part of your life, it’s important to find treatment strategies to help you keep it in check.

Identify and Learn to Manage Your Triggers

You can identify triggers on your own or with a therapist. Sometimes they can be obvious, and other times, less so. Common anxiety triggers include work, relationship, and other life stresses, withdrawal from drugs or certain medications, side effects of certain medications, exacerbation of past trauma, chronic pain, caffeine, and smoking. Everyone has different triggers, and identifying them is one of the most important steps to coping with and managing anxiety attacks.

Try Therapy

Different psychotherapies can help you better understand your anxious feelings and develop coping strategies. For example, cognitive behavioral therapy (CBT) helps people learn different ways of thinking about and reacting to anxiety-causing situations. Research shows that CBT can be an effective method of treating anxiety disorders.

Ask Your Doctor About Medications

If your anxiety is severe enough that your mental health professional believes you’d benefit from medication, there are several directions, depending on your symptoms. Discuss your concerns with your doctor. The most common anxiety medications are benzodiazepines, antidepressants, and beta blockers. Learn more about anxiety medications here.

Do a Daily or Routine Meditation

While this takes some practice to do successfully, mindful meditation, when done regularly, may eventually help train your brain to manage anxious thoughts when they arise. If sitting still and concentrating is difficult, try starting with yoga or walking meditation. Many free guided meditation apps can help you get started.

Keep a Journal

It can be helpful to create a habit of writing down your thoughts and emotions in a journal daily. The process of writing down thoughts itself can be calming for some. Journaling can also have long-term benefits. Studies show that regular emotion-led journaling can help reduce anxiety, depression, and feelings of distress.

Socialize

Although everyone is different, and some people experience social anxiety, spending time with friends and family regularly may help you manage your anxiety. Socialization can help relieve stress, encourage feelings of laughter and togetherness, and decrease loneliness. Research has shown that social connectedness can help you become more resilient to stress in the long run.

Stay Active

Exercising regularly, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms. Studies show that exercise, in particular, can have a positive impact on managing anxiety. Learn more about the benefits of exercise for your mental health here.

Diet and Supplements

Changing your diet or taking supplements is a long-term strategy. Research shows certain supplements and foods can play a positive role as part of broader anxiety treatment. These include omega-3 fatty acids, GABA, and passionflower. If you’re taking other medications, make sure to discuss herbal remedies with your doctor, as there can be adverse reactions.

Conclusion

Anxiety may always be a part of your life, but it shouldn’t overtake your day-to-day. There are many things you can do to manage immediate and long-term anxious feelings. While home remedies may help, a mental health professional can help streamline the process of identifying your triggers and maintaining long-term strategies through behavioral therapy, medications, and more.

FAQs

Q: What are some common anxiety triggers?
A: Common anxiety triggers include work, relationship, and other life stresses, withdrawal from drugs or certain medications, side effects of certain medications, exacerbation of past trauma, chronic pain, caffeine, and smoking.

Q: What are some quick natural remedies for anxiety?
A: Quick natural remedies for anxiety include questioning your thought pattern, practicing focused, deep breathing, using aromatherapy, exercising, and using grounding techniques.

Q: Can I use meditation to manage anxiety?
A: Yes, meditation can be a helpful tool for managing anxiety. Regular mindful meditation can help train your brain to manage anxious thoughts when they arise.

Q: Are there any medications that can help with anxiety?
A: Yes, there are several medications that can help with anxiety, including benzodiazepines, antidepressants, and beta blockers. Consult with your doctor to determine the best course of treatment for your specific situation.

Q: Can I manage anxiety on my own?
A: While home remedies and self-care techniques can be helpful, it’s often recommended to work with a mental health professional to develop a comprehensive plan for managing anxiety.