We’ve all experienced anxiety before. That feeling when our heart rate increases, our hands become shaky and sweaty, and our mind starts to race. We all know, firsthand, that this can be a terrible feeling. One that can linger for hours at a time, sometimes interfering with our daily function. Although it is easy to believe that we are the only ones experiencing this, I am here to tell you that you are not alone, and that there are ways of coping with anxiety.
What is Anxiety?
Before learning how to cope with anxiety, it is important to understand what exactly anxiety is. Anxiety is the body’s response to stress and is often described as feelings of dread and worry, especially towards a future event to come along with some bodily sensations like butterflies in the stomach or a sense of tension in the body.
That “fight or flight” response we experience has been around since the beginning of time, serving an evolutionary purpose. Anxiety is what kept our ancestors alive and safe from wild animals. But even though we are no longer exposed to these natural dangers anxiety is still one of the top reasons affecting millions of people daily.
In the modern world, anxiety can motivate and prepare us for future events. For example, it motivates us to study harder for that exam, or practice more for that work presentation. Ultimately, a little bit of anxiety can be very beneficial for us.
But for millions of people anxiety exceeds its practical and helpful purpose, getting in the way of daily function and creating a stress response that creates excessive suffering.
Anxiety Coping Tip #1: Exercise
A great coping method for those moments when our anxiety is starting to take over is engaging in some form of exercise. Countless studies show that exercise, even in small quantities, can help manage and even relieve anxiety. Exercise can take many forms and does not necessarily mean working out at the gym. For instance, when I’m feeling anxious, a simple 15-30 minute walk can have a great positive impact on my mood and mental wellbeing. Exercise can also help us to distract from our thoughts and ground us in the present moment. Taking the time to engage in physical activity that is suitable and enjoyable to you can be an excellent way to relieve anxiety symptoms and this anxiety release skill has been consistently backed up by scientific research over the years.
Coping Tip #2: Deep Breaths
We’ve heard it countless times: deep breaths in, deep breaths out. Although it may not seem helpful, taking deep breaths can be very beneficial in managing anxiety. When we experience anxiety, all the alarms in our bodies go off. Our bodies are responding to psychological stress by expressing symptoms like worry, hyperventilation, muscle tension, and more. Deep breaths send signals to the brain that everything is okay. They help calm the nerves and relax the body, relieving symptoms of anxiety. There are countless breathing techniques that can significantly help reduce anxiety in those overwhelming moments.
Anxiety Coping Tip #3: Journaling
Journaling is another excellent way to work through anxiety. It’s no secret that anxiety can often lead to stress, worry, and rumination. Journaling is amazing because it can be an outlet to write down our thoughts and feelings.
There are various types of journaling that can help people experiencing anxiety. One of the most common ways to journal is to simply write down your thoughts. This style of journaling is beneficial because it allows the writer to express their feelings in a safe and private way. Not only can this relieve anxiety in the moment, but it can also be used to track thought patterns over time.
Similarly, journal prompts can be very helpful in journaling as they provide a concrete topic to write on. What’s beautiful about prompt journals is that they are reflective and insightful. They ask questions about personal goals and gratitude and are an excellent way to track your thoughts over time.
Through journaling, we can notice patterns of thoughts and behaviours that we were totally unaware or confirm what we already wondered about. This helps us to know ourselves better and understand our anxiety in a more objective way. It can also lead to being able to change the way we have interpreted an event that was causing anxiety and feel better. When we change the way we think about an event, we also change how we feel and our reaction, which means that we may end up calling that friend that we felt uneasy about a few minutes before and restore that sense of love and belonging that we all need so much.
Coping Tip #4: Seek Help
The most effective, long-term way to cope with anxiety when it is affecting your choices and interactions is to seek professional help. When anxiety is disrupting your daily life, making it difficult to complete your tasks, or going to the places that you would like to go a therapist educated and qualified in treating anxiety can teach you and provide support so you can manage and relieve your anxiety.
Therapy helps us learn effective, long-term coping strategies. In therapy, we learn how to change our thought processes by identifying and evaluating the thoughts that create recurrent suffering. Cognitive Behavioural Therapy (CBT) is one of the most effective and brief forms of treatment for anxiety. Various studies show that CBT leads to massive improvements in daily function for those struggling with anxiety, depression, and many other concerns. The central message of CBT is that our thoughts and actions affect how we feel. So, in order to cope with and manage our anxiety, we must first change how we think. What’s great about CBT is that it’s a suitable option for all age groups, ranging from children to adults.
When you realize that the anxiety is preventing you from living the life you want learning short-term and long-term relief techniques with professional treatment can greatly impact your mental health and quality of life for the better.
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