6 Effective Ways To Overcome Anxiety
6 Effective Ways To Overcome Anxiety
That feeling of your heart beating faster in response to a stressful situation or your palms getting sweaty when you’re confronted with an overwhelming task or event, that’s anxiety, our body’s natural response to stress. But don’t worry, there are a number of ways to overcome anxiety.
Anxiety disorders are a type of mental illness. Anxiety makes getting through the day tough. Feelings of nervousness, panic, and terror, as well as sweating and a rapid heartbeat, are all symptoms of anxiety. Whether anxiety manifests as an unsettled stomach, heart palpitations, restless tension that pervades everything, or even a panic attack, the pain and misery can be excruciating. Anxiety treatments include medicines and cognitive behavioural therapy. Your therapist or counsellor can create a treatment plan that is tailored to your specific needs.
Besides therapy and treatment, there are a few things you can do to manage and overcome your anxiety :
Live in the present
Feeling worried or nervous is frequently associated with ruminating on the past or worrying about the future. Concentrating on the current moment might help you feel more at ease and put things into perspective.
Healing arts such as tai chi, yoga, and mindfulness meditation can be effective techniques for being present in the face of worry. When practised on a daily basis, mindful meditation can eventually help you teach your brain to discard anxious thoughts when they come.
Leave caffeine behind
You could feel better after a cup of coffee, chocolate, or an ice-cold Coke. However, if caffeine is your go-to medication, your anxiety may escalate. The effect of caffeine on anxiety stimulates the neurological system, which can increase energy levels. However, when under stress, this nervous energy might cause an anxiety attack. The thought of giving up your favourite caffeinated beverage may elevate your heart rate and generate anxiety, but you don’t have to stop or give up caffeine totally. It all comes down to moderation.
A verbal interruption is the usual approach to stop thoughts in their tracks. If you’re comfortable doing so, you may say it out, or you can say it to yourself in your brain. When your fears begin to take over, yelling “stop!” or “enough!” or “not now!” forces you to take a breather. This may be repeated as many times as necessary to relax your thoughts.
Practise deep, focused breathing
For 5 minutes, try breathing in for 4 counts and out for 4 counts. By spreading out your breaths, you’ll be able to lower your heart rate, which should help you relax. Regular relaxation practices can help alleviate depressive symptoms, reduce stress, and increase emotions of joy and well-being. Yoga, deep breathing, gradual muscular relaxation, and meditation are all options. You might also look into stress management strategies, such as meditation, to learn how to handle stress and overcome anxiety.
Practise yoga or exercise daily
Walking away from a stressful situation is sometimes the greatest way to calm down. Taking some time to focus on your body rather than your thinking may help you feel less anxious. Exercise regularly. Even a 15 minute walk could do wonders. You could even altervate between yoga. Yoga has a number of benefits for your physical as well as mental well-being.
Writing out what is causing you anxiety takes it out of your thoughts and might make it less intimidating.
This technique is especially beneficial for those who feel anxiety on an irregular basis. When they’re in a bind, they could also function well with someone who has a generalised anxiety disorder (GAD)! However, if you feel you have GAD, rapid coping tactics should not be your main treatment. You’ll want to develop long-term tactics to help reduce the intensity of symptoms and even prevent them from occurring in the first place.
It’s always advisable to seek help from a therapist for anxiety. Psychotherapy, often known as counselling, assists you in dealing with your emotional reaction to the condition. A mental health professional will go over various strategies with you to help you better understand, manage and overcome anxiety.
The right therapy can help you enhance your life, relationships, and productivity. It can also help with your overall health.