To some degree, everyone knows and understands what anxiety feels like because it’s the body’s natural response to stressful situations. However, we all experience and manage it differently.
Some individuals have specific triggers such as presenting in front of a crowd, going on job interviews or dates, and meeting new people. Identifying triggers is an important experience that requires time and self-reflection.
While you’re in discovery, you may wonder: what are some techniques to deal with anxiety? If you’re someone who experiences more intense anxiety there are a few effective ways for you to work through an episode when you are having difficulties calming yourself down.
Halting Negative Thoughts
The worst part about anxiety is your mind drifting too far into the future and assuming the absolute worst. This distorts your reality and can cause you unnecessary stress. An effective method is to question whether your thought is a true reflection of reality so that you can focus on the present moment and not on what could happen.
Meditation also allows you to stay in the present moment and trains your mind to become aware of negative or anxious thoughts before they take over and are hard to manage.
Deep Breathing
Breathing techniques are used to relax the body. Patterns of breathing that involve holding the breath and exhaling allow the body to be nourished with oxygen. The 4-7-8 breathing technique was developed by Dr Andrew Weil who was inspired by the ancient practice of pranayama which allows yoga practitioners to gain full control over their breathing. It’s also shown to support and promote sleep within a shorter period of time.
How this method works is that you inhale for four counts, hold for seven seconds, and exhale for eight seconds. Repeat this method for a total of five minutes or eight full breaths when you’re adjusting to the use of this technique for this to be fully effective in calming your anxiety. Do not continue, however, if you are experiencing difficulty. Instead, just notice your body in space.
Keep in a Healthy Routine
There are several ways to cope with anxiety. But studies show that working out for 150 minutes (or 30 minutes a day) throughout the week is as effective as taking antidepressants. Going out for a walk or doing some light or low impact exercises like yoga can really ground you and bring you to the present moment without causing you additional stress.
Also, getting enough sleep and ensuring that you’re sleeping around the same time every night is important to maintain good mental wellness.
Identify and manage your triggers
Triggers can be identified on your own, however, some less obvious triggers can be better identified with the help of a therapist. This can include longer-term issues such as workplace, relationship, or object-related triggers. All of which can take time and additional support to identify and manage.
Once your triggers have been identified your interaction with this trigger should be more mindful or limited.. An example of this is the consumption of coffee or energy drinks, medication, or a toxic work environment. Other triggers that are more trauma-related are better to work through in therapy.
Journaling
While it might not seem like it could help, writing down your emotions allows you to acknowledge your anxious thoughts and gives it less power.
This typically helps individuals who experience anxiety less frequently or general anxiety disorder (GAD). Still, it’s important to find more consistent and long-term beneficial ways to calm your anxiety even if you do not experience it as often.
Final thoughts
These techniques may take time and practice to implement into your life but can become very effective tools for managing your anxiety.
However, if you’re still questioning how to deal with anxiety it might be best to reach out for help from a professional. There are many more tools and techniques available and these combined with taking a proactive approach to your anxiety and working with a licensed professional can help regain control of your life.
If you or someone you know is experiencing anxiety and are looking for help, let’s get in touch to see how Sana Counselling can help return you to living a life you love and deserve.
