How to Deal with Anxiety
How to deal with anxiety, other than just seeing a therapist, is to notice what occupies space in the mind.
Some of how to deal with anxiety may manifest in the body (such as lack of focus, nervousness, sweatiness, and restlessness).
As with most problems, there are short-term “fixes” and long term “cures.”
Short-Term How To Deal With Anxiety
To get quick relief on how to deal with anxiety, you can combine one or more of these tips:
If you are anxious about something that is going to happen soon, such as a test or interview:
- Do your homework
- Ensure that you have reviewed everything pertinent to make yourself as prepared
- Being prepared is one of the best ways to avoid anxiety
When you notice the thought process of anxiousness beginning to happen, stop and take slow and deep breaths by keeping your entire focus on breathing.
- Try sitting in a comfortable position, close your eyes and take 10 deep breaths.
- If this does not help incorporate a muscle relaxation technique.
- Scrunch your toes tight then release them, and gradually work up your body.
If an anxious thought enters your mind and refuses to go away, force it out!
- Think of a color and imagine the color in your mind.
- Repeat the color, such as “Blue, blue, blue” until your mind releases the nagging thought.
Try to identify what it is about the situation which is making you anxious.
- If you are struggling to make a decision about something, make 2 lists: one of the positives about the decisions, and one with the negatives.
- Weigh each item on a scale of 1-10, and then add it up, so you can see which list outweighs the other.
Try not to worry about things you have no control over.
- Easier said than done!
- If you find thoughts of global warming, terrorism, or world peace are making you anxious, slow down and focus on what you can control in your local community.
- Think about what control you have over these topics.
- If reading about these topics on social media is fueling your anxiety, please stop reading them
Avoid taking on every project that comes along.
- It is okay to let go of things that are making you anxious. It is perfectly okay to say “NO!”
- Maintaining your life into an organized state where you feel comfortable is key.
Your emotional state affects your thought process, and can cause anxiety.
- Avoid clutter & clean up your space – it really helps.
- Even having fresh flowers on your counter can help brighten your mood.
Go for a walk and get some fresh air.
- Practice “walking mindfulness” which is where you walk and pay attention to the way you walk.
- Try to focus on appreciating that you are walking as opposed to letting your mind wander.
- By letting your mind wander or judge, it will tune into the same horror channels as before/
- Stay in the moment and practice saying things to yourself like:
- I love you
- It’s going to be ok
- I am listening
Dealing with immediate symptoms of anxiety will only provide short term relief.
To be able to reduce your tendency to be anxious over the long run, you need to take a more organized approach to train your mind on how to deal with anxiety.
Long-Term How To Deal With Anxiety
Identify and learn to manage your triggers:
- When you figure out your trigger(s), you should try to limit your exposure if you can.
- If you cannot limit it, learn which coping methods work best for you.
- Some common triggers are stressful jobs, driving or traveling, withdrawal from alcohol, or trauma.
Do daily or routine meditation:
- While this takes some practice to do successfully, mindful meditation, when done regularly, can eventually help you train your brain to dismiss anxious thoughts when they arise.
Try supplements or change your diet
- Changing your diet or taking supplements is definitely a long-term strategy.
- Research shows supplements or nutrients can help mental health symptoms:
- Examples include: fish oil, omega-3 fatty acids, Vitamin D, Green tea, vitamin B, etc.
Supplements and nutrients can take up to three months before your body is running on the nutrients these herbs provide for your body.
Keep your body and mind healthy:
- Exercising regularly
- Eating balanced meals
- Getting enough sleep
- Staying connected to people who care about you
These are all ways on how to deal with your anxiety symptoms.
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