Try Some Aerobic Activity
During periods of anxiety, your body is filled with adrenaline. Putting that adrenaline toward aerobic activity can be a great way to improve your anxiety. Exercise has numerous advantages for controlling your anxiety symptoms:
- Exercise burns away stress hormones that create anxiety symptoms.
- Exercise tires your muscles, reducing excess energy and tension.
- Exercise releases endorphins in your brain which can improve overall mood.
- Exercise is linked to healthier breathing.
- Exercise is a healthy distraction.
Aerobic activity, like light jogging or even fast walking, can be extremely effective at reducing the severity of your anxiety symptoms, as well as the anxiety itself.
There Are Effective Treatments For Anxiety
Treatment is tailored to the diagnosis. Effective options include:
- Lifestyle changes, such as skipping caffeine, exercising regularly, and avoiding medicines or substances that might cause anxiety symptoms.
- Mind-body approaches, such as deep breathing, meditation, mindfulness, and techniques to ease muscle tension and promote calm.
- Psychotherapy, such as cognitive behavioral therapy and exposure therapy. CBT teaches people to challenge and reframe distorted or unhelpful anxious thinking, because thoughts influence feelings and actions. Exposure therapy helps people tolerate and calm anxiety by gradually exposing a person to feared situations or objects under guidance from a therapist.
- Medicines, such as short-acting drugs called benzodiazepines, which are taken as needed when anxiety spikes. Low doses of some antidepressants, particularly selective serotonin reuptake inhibitors , help relieve anxiety when taken daily.
Often, a combination of approaches is best. Relieving anxiety with medicine while using CBT or exposure therapy to strengthen coping skills and help retrain the brain can do much to make anxiety manageable.
Do I Need Treatment For Anxiety
Thereâs a lot you can do on your own to relieve anxiety, but sometimes you need help. Psychotherapy and medication are the two main treatments for anxiety disorders.
Signs that itâs time to talk to a mental health professional include:
- Constant or nearly constant anxiety
- Anxiety that gets in the way of your daily activities, like work or social life
- Anxiety about things that donât actually threaten you
- Panic attacks
Check your health insurance policy to see what mental health services your plan covers. Then, review a list of your in-network providers to find one to connect with.
âYou donât want to add to your anxiety by paying big out-of-pocket fees,â Kissen says.
Your primary care doctor may also be able to recommend a mental health professional with experience treating anxiety and anxiety disorders.
Rosmarin notes that itâs important to find a provider you click with and trust. He also says therapy doesnât need to go on indefinitely to be effective.
âA course of cognitive behavioral therapy for anxiety may be eight to 10 sessions,â he says. âThereâs also data to suggest that people feel substantially better after just one therapy session for panic disorder.â
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All Panic Attacks End
No matter how powerful the anxiety attack, it will end. We can end them faster by doing some or all of the above. Nevertheless, all anxiety attacks end. Its only a matter of time.
No one experiences unending anxiety attacks even though sometimes it can feel that way. Riding out the anxiety attack knowing it will end can help you remain calm, which also shuts off the stress response and anxiety attack.
Tips To Control Anxiety
While feeling anxious may be beyond your control, there are still many things you can control to reduce worry, stress, and anxiety. For example:
- Educate yourself about how anxiety works.
- Do a simple body scan, noticing where in the body you feel anxiety. Try to sit quietly, breathe deeply, and bring your hand to the part of the body most affected by anxiety. Visualize the release of tension until it subsides, or alternate physically increasing the tension and relaxing.
- Do a quick mental scan. What emotions are you feeling when attacked by anxiety? Name them and then try to uncover their root cause. Change what you can and let the rest take care of itself.
- Try stress management techniques such as progressive relaxation, breathing techniques, meditation, mindfulness, or aromatherapy.
- Get out of your house and be in nature. It not only decreases anxiety but also increases the sense of well-being.
- Exercise regularly. It helps you boost your energy, reduce tension. and improve your mood.
- Cut down on screen time, especially before bedtime, as it can affect sleep quality.
- Avoid caffeine, sugar, alcohol, and drugs for anxiety relief those will only make it worse.
- Consider joining an online or in-person support group.
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Listen To Good Mood Music
Music can have a powerful effect on your mood and on anxiety. They key however is to not just choose songs you like. but also make sure that you are listening to music that represents the way you want to feel. Happy or relaxing music can directly impact your mood and the way you feel.
While many people find it soothing to listen to angry music when theyâre angry or sad music when theyâre sad, the truth is that this type of music will only help you get in touch with those negative emotions. That won’t help you feel better. When you’re trying to stop anxiety, you should listen to music that will help you feel the way you want to feel.
Social Anxiety And Self
How does this relate to social anxiety? If you apply this to social anxiety, you can imagine that the person struggling with SAD would be stuck at the level of safety needs. If you struggle daily with social anxiety disorder, you may not feel in control of your mind and body. You also might have trouble finding or keeping a job, meeting people, and other situations.
Social anxiety makes it hard for you to seek friendship, improve family bonds, feel good about yourself, and show yourself respect.
It also might make it hard for you to be creative, spontaneous, and accepting. When you are focused on when the next anxiety attack is coming, it can be hard to step back and accept yourself, choose creative pursuits, or make spontaneous plans.
But does it have to be that way? Was Maslow necessarily right in all cases?
Results from a 2011 study published in the Journal of Personality and Social Psychology suggested that a person could achieve self-actualization and good social relationships even if basic and safety needs are not completely met.
Perhaps this means that you can jump up into self-actualization, even if you are still battling social anxiety. Try to make small changes each day to feel more in control. Focus on one area at a time until you have mastered it. Alongside these small changes, you can also be working on overcoming your anxiety.
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What Makes You Afraid
Lots of things make us feel afraid. Being afraid of some things like fires can keep you safe. Fearing failure can make you try to do well so that you wont fail, but it can also stop you doing well if the feeling is too strong.
What youre afraid of and how you act when youre afraid of something can vary per person. Just knowing what makes you afraid and why can be the first step to sorting out problems with fear.
How can we manage and reduce stress? Our free downloadable pocket guide offers you 101 tips: www.mentalhealth.org.uk/publications/how-to-stress.
Aromatherapy And Essential Oils
Essential oils, the extract from plants, have been used for thousands of years to treat a number of conditions, including anxiety. Essential oils activate certain areas of your brain and release feel-good chemicals such as serotonin. They have been found to ease symptoms of anxiety, stress, and depression, improve mood, and improve sleep.
Recommended use includes diffusing, inhalation, or topical treatment which can aid with anxiety symptoms. When diffusing an essential oil or essential oil blend you will need an essential oil diffuser to fill your space with the desired scent. Inhalation is used by deeply smelling the essential oil straight from the bottle or by applying a drop or two of the oil on something such as a diffuser pad or lava bead that is connected to a bracelet, necklace, or even keychain. You can also place a drop or two of essential oil into your hands, rub them together, then cup your hands and take a few deep inhalations to get the desired effect.
You should be sure that the essential oils you use are pure oils and not mixed with chemicals. Some good brands to use include: Mountain Rose Herbs, Plant Therapy, Young Living, Doterra. You can do your own research to find a brand that will best work for you and your budget. Remember that a bottle of essential oil will last a long time since you typically use only a few drops at a time.
Essential oils that are great for treating anxiety include:
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Quick Ways To Cope With Anxiety
If your anxiety is sporadic and getting in the way of your focus or tasks, there are some quick natural remedies that could help you take control of the situation.
If your anxiety is focused around a situation, such as being worried about an upcoming event, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.
What Do Fear And Anxiety Feel Like
When you feel frightened or seriously anxious, your mind and body work very quickly. These are some of the things that might happen:
- Your heart beats very fast maybe it feels irregular
- You breathe very fast
- You have hot and cold sweats
- You get a dry mouth
- You get very tense muscles
These things occur because your body, sensing fear, is preparing you for an emergency, so it makes your blood flow to the muscles, increases blood sugar, and gives you the mental ability to focus on the thing that your body perceives as a threat.
With anxiety, in the longer term, you may have some of the above symptoms as well as a more nagging sense of fear, and you may get irritable, have trouble sleeping, develop headaches, or have trouble getting on with work and planning for the future you might have problems having sex, and might lose self-confidence.
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Find What Relaxes You
There are already things in your life that relax you. You may find it beneficial to make a list of things you enjoy and that help you to relax so you can reference it when symptoms of anxiety arise. When you notice your anxiety rising turn to those activities to help stop symptoms before they escalate.
For example, if you find that a warm bath is relaxing, don’t wait, draw a bath, maybe light some candles or add a few nice scents and get in. Whether it’s a bath, a shower, skipping stones at a park, getting a massage – if it works, do it right away, rather than allowing yourself to become overwhelmed by your anxiety.
How To Challenge These Thoughts
During your worry period, challenge your negative thoughts by asking yourself:
- Whats the evidence that the thought is true? That its not true?
- Is there a more positive, realistic way of looking at the situation?
- Whats the probability that what Im scared of will actually happen? If the probability is low, what are some more likely outcomes?
- Is the thought helpful? How will worrying about it help me and how will it hurt me?
- What would I say to a friend who had this worry?
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Understand Anxiety Attacks And That You Can Stop Them Anytime You Want
Knowledge is powerand especially when it comes to understanding anxiety and anxiety attacks. The more you know, the better off you are.
For instance, understanding the physiological, psychological, and emotional components that contribute to anxiety attacks can remove the mystery about them and what they can do. Removing the mystery can eliminate the potential to scare you.
When you understand what anxiety attacks are what causes them how the body responds – the many physiological, psychological, and emotional changes that can occur and why the stages of the stress response how stress affects the body and how you can stop them anytime you want eliminates their threat. Eliminating the threat eliminates a struggle with anxiety attacks.
Becoming unafraid of anxiety attacks is the surest way to stop and prevent them. Again, for more information, see our anxiety attack symptoms section, or for more in-depth information, become a member of our Recovery Support area.
Tip : Practice Mindfulness
Worrying is usually focused on the futureon what might happen and what youll do about itor on the past, rehashing the things youve said or done. The centuries-old practice of mindfulness can help you break free of your worries by bringing your attention back to the present. This strategy is based on observing your worries and then letting them go, helping you identify where your thinking is causing problems and getting in touch with your emotions.
Acknowledge and observe your worries. Dont try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsiders perspective, without reacting or judging.
Let your worries go. Notice that when you dont try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. Its only when you engage your worries that you get stuck.
Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment.
Basic mindfulness meditation
Click here for a free mindful breathing meditation.
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Practice Good Sleep Hygiene
Try to go to sleep and wake up at the same time every day weekends included.
Your routine before going to bed also matters. Consider giving yourself wind-down times. For example, 20 minutes with no devices. Instead, you could read a book or take a bath.
Avoiding potential triggers, like watching TV or scrolling the news on your phone, is key.
Creating a sleep routine will help you fall asleep faster and reduce the chances that youll lie awake, worrying about unfinished tasks or the next morning.
How To Calm Down Quickly
Something sets you off, and before long, you feel stuck in an endless loop of intrusive thoughts, pondering every possible thing that could go wrong. Your body tenses, your breathing quickens, and you can hear your heartbeat pounding in your ears.
When you feel anxiety kick in like this, its time to calm yourself down. The first step is awareness. Its a good idea to learn to recognize the first signs of anxiety and get to work right away before experiencing an episode.
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