Extreme worry or confusion Difficulty concentrating Frustration, irritability or agitation Dizziness or lightheadedness Headaches or migraines Difficulty sleeping Excessive eating Sweating, trembling, or a racing heartbeat Nausea, vomiting, or diarrhea
One example of this is to slowly inhale for five seconds. Hold your breath and close your eyes for five seconds. Then very slowly exhale for five to ten seconds. Repeat this exercise multiple times until you feel less anxious.
This exercise can be practiced anywhere, but it is best done when you can sit and think alone for a few minutes. One example of this exercise is to close your eyes. Imagine a comforting and safe space. It can be real or imaginary. As you imagine this place, think about the colors, smells, sounds, and sensations. This place should be a relaxing and soothing place that makes you feel better.
Think about ways to expose yourself to the things or places that cause you anxiety. Start with something very small at first, rather than putting yourself into a difficult or scary situation all of a sudden. [2] X Research source You may even want to make a list of your fears and rank them from least to most frightening. Identify some healthy coping techniques you can use as you face these fears, such as deep breathing, meditation, or progressive muscle relaxation. For example, if you have a fear of public speaking and want to get more comfortable, trying making a speech in front of a few trusted friends and family first. Practice in front of them before going out into a larger audience. Maybe you feel anxious about being on a highway after a recent car accident and do not want to drive on the freeways anymore. Consider practicing driving with a friend or family member during a low traffic time. Try only going a short distance on the freeway, such as getting off at the next exit after entering the freeway.
Get active. Go to the gym, take walks regularly, go hiking or biking, do yoga, or take fitness classes. Eat healthy. Give your body the proper nutrients it needs. Limit caffeine and drink more water instead. Choose fruits and vegetables over junk food. Sleep well. Make sure to get eight or more hours of sleep. Listen to your body when it’s tired and needs more rest. Avoid using tobacco products, alcohol, or drugs. These substances will likely harm your body in the long-run, particularly when used in excess.
Meditation or gentle yoga. Making crafts or artwork. Building things or working on home projects. Playing music. Taking a hot bath or shower. Playing with or hugging a pet.
Identify automatic negative thoughts. For example, when you’re socially anxious, you may think, “People will think I’m stupid. " Think carefully about how this thought is self-defeating. Analyze these thoughts. Ask yourself questions about if your thoughts are fact. For example, Do you know for sure that you’ll give a bad impression? Or is this just your mind second-guessing yourself? Focus on replacing these negative thoughts with positive ones. For example, “Even if this presentation is nerve-racking, it will be short and I have prepared ahead of time. "
Understand that by accepting your anxiety, you can see your anxiety as inevitable but transitory. Like all emotional states, it will come and go. Accept that you can’t control certain things and people. By knowing this, you can feel more free from your anxiety. Focus on the things that you can control, and accept the things you can’t.
Write words of self-affirmation in a journal. Journaling can help to free your mind and gain clarity on what’s bothering you. Say words of self-affirmation out loud. For example, say, “Every breath I inhale calms me and every breath I exhale takes away tension” or “I transcend stress of any kind. I live in peace. "
Find therapists in your area by getting a list of providers through your health insurance. Consider contacting your school counselor, university counseling center, or your work’s Employee Assistance Program for referrals to counseling. Find out about if the therapist has expertise in your anxiety triggers. You can even ask the therapist what kind of evidence-based practices they use. Different types of therapy techniques include CBT, DBT, Solution Focused, Strengths Based, and Prolonged Exposure Therapy. Research the techniques the therapist uses to learn more about them.
A doctor or psychiatrist can prescribe medications to help with your symptoms. Talk with your primary care provider about options or a referral to a specialist for advice. Talk with a mental health specialist about your medication treatment, and whether it has been beneficial. Often a combination of medication and therapy are best for severe anxiety.
Support groups are often less expensive than individual therapy. Working as a group on your anxiety symptoms can help you feel less isolated or judged. A support group is a safe space to engage with others about your concerns. Many support groups are led by trained mental health professionals or peer support specialists who have been through the same anxious feelings as you.
Have two or three friends or family that you can call when you’re feeling anxious or overwhelmed. Talk with them in advance about them acting as your “calling buddies. ” Do activities with your friends or family. If you are hesitant to do things in groups, then find activities to do with just one friend or family member. Trust and confide in them. The people that love and care about you often want to be helpful and supportive as you learn to handle your anxiety.
