3 Ways to Manage Your Anxiety More Effectively
If you experience a great deal of anxiety in your life, you are no doubt willing to do whatever possible to manage and minimize it.. Those who have never suffered with anxiety tend not to understand just how debilitating it can be, and it can be a challenge to fully explain to someone who has experienced it.
Trying to determine if you have simple anxiety–which is normal–and an anxiety disorder? Taking this quiz can help you gauge between normal stress versus what isn’t.
Being in anxiety’s grasp might make life unbearable, interfere with your day-to-day tasks, cause you to make poor decisions, and perhaps prevent you from truly enjoying life. Let’s take a look at just a few things you can do to manage your anxiety more effectively.
Learn to Breathe
Focusing on your breathing can help tremendously when you are in the grips of anxiety. By learning to breathe properly, pay closer attention to how you’re breathing during an anxiety attack, you’ll find it easier to keep your symptoms at bay.
Spend some time when you are NOT anxious to learn how to focus on the breath in this way, so you can then use it more easily when you really need to. The more you practice these breathing skills, the more likely they are to be effective.
Take a look at the articles below for specific breathing techniques:
- Deep-Breathing Methods to Control Anxiety
- Your Anxiety Crisis Kit: Techniques + Tools to Stop Your Next Panic Attack
- Understand Your Anxiety and Learn Strategies to Manage It
- Break the Cycle of Social Anxiety with These 7 Simple Tips
- 7 Tips to Challenge & Conquer Your Anxiety
Keep this in mind when considering your anxiety: Anxiety on it’s own is absolutely normal in many situations. You may have a fear of flying, for example, and find yourself anxious before a flight. You might be nervous before giving a speech in class, or when meeting new people. These are normal reactions to a stressful event. But If you find you’re struggling with feelings of anxiety–rapid heartbeat, shallow breathing, excessive sweating, etc.–on a regular basis and it interferes with your day-to-day activities, it’s time to see a medical doctor or mental health professional. At this point your anxiety has likely become an anxiety disorder rather than simple anxiety.
There are a number of treatments you and your doctor may want to consider–medication, behavior therapy, lifestyle modification, etc. One treatment, in particular, that’s quickly gaining popularity is neurofeedback–brain training. Neurofeedback therapy should only be sought from a neurofeedback specialist, as they attempt to alter the circuitry of the brain. It’s perfectly safe, and can be used to keep your anxiety under control for a long period of time, perhaps permanently. It’s worth considering, particularly if you’ve already tried other treatments.
Get Back to the Senses
Something that may also help during an anxiety attack is to focus on the senses in a quick and immediate way by using a form of mindfulness. You can do this by focusing on five things for each sense. Try to find five things you can see, five things you can touch, smell and so on. This technique helps to ground you, distract you from your feeling of panic, and ensures that you settle more quickly.
Learn more mindfulness techniques from the following articles:
- 11 Ways to Be Mindful Without Meditation
- Why You Need a Little More Mindfulness in Your Life
- Tips to Help You Cope with Driving Anxiety
- How to Live Mindfully in an Increasingly Digital World
Finding even one effective technique to manage your anxiety and ground you in moments of panic can make a world of difference. Try a variety of techniques and strategies until you find at least one that works for you so you can finally feel like you’re in control.
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