Hi friends. We are excited to share 8 Tactics to Cope with Anxiety by Neer Tiwari this week. Thank you Neer for providing this awesome post for us!! We really enjoyed it and appreciate the time you took for us!!
You may have heard the line that the worst use of imagination is anxiety!
Anxiety is, indeed, one of the worst prevalent mental problems in the world today. But irrespective of whether you are undergoing obsessive thoughts, panic attacks, relentless worries or an enervating phobia, it is vital for you to know that it is not a compulsion to live with fear and anxiety.
One of the most essential aspects of the GAD or the Generalized Anxiety Disorder is learning to cope with the chronic anxiety and the associated symptoms. Although many people undergo exclusive experience with the GAD, there are quite a few symptoms that are common with this condition.
These symptoms consist of the behavioral symptoms like isolation, procrastination, physical symptoms like body aches, muscle tensions and the emotional symptoms like the constant worry, intrusive thoughts and so on. Various coping strategies and styles can come to the assistance of managing them.
Here some of them are mentioned below. Just take a look.
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8 TACTICS TO COPE WITH ANXIETY
Engage in Diaphragmatic Breathing
Instead of just taking the deep breaths at the time of the panic attack, you should start to practice the diaphragmatic breathing. As you engage in the type of breathing, instead of your chest going up and down, your belly starts expanding in and out like there is a balloon in the tummy. You should take longer to breathe out than breathe in. You can inhale for say 4 seconds and exhale for five seconds.
Repeat the Worry Until You Are Bored
For example, if you have a fear of heights, then you should travel more to hills and mountains. At first, you will be anxious, then face less problem and finally it will have no effect on you. That is why you should consider the thought troubling you and say it over and over slowly and silently for about 20 minutes. You won’t be able to keep our mind on the worry if you say it that many times. This is known as boredom cure and it will help you to come out of your anxiety eventually.
Laugh
The anxiety tends to rub us from the joy and gets in the way of us being able to have fun. You should keep it in mind to nurture the longing to laugh and have fun. You can also find humor in the television, in books and other online sources. Sparing sometime of the day to laugh can help you to realize that the anxiety is not in charge.
Change the Diet
Take the supplements or change your diet as it is a long-term strategy. The research shows nutrients or supplements that can assist in anxiety reduction. These include:
- Omega 3 fatty acids
- Lemon Balm
- Green Tea
- Ashwagandha
- Kava Kava
- Valerian Root
- Dark Chocolates in Moderation
However, this can take up to 3 months before you can actually get the results. If you are taking other types of medications, then you must discuss with your doctor such herbal medications.
Recognize the False Alarms
The rapid heartbeat does not always signify a heart attack and the fear of your house burning down because you left the iron on has never come true. Remember that many sensations and thoughts that we think of as apprehensions are just background scores. Think of each of them as the trains going to another place. You should let them pass by as soon as you notice them.
Identify and Manage the Triggers
You can identify the triggers with a therapist or on your own. At times they can be obvious like drinking alcohol, caffeine or smoking. The other times they are not so prominent. The long-term problems like the work-related or financial situations can take some time to be figured out. Is it a due date, a situation or a person? This may take some extra support with friends or through the therapy. When you do figure out the trigger you should try to limit the exposure. If you are not able to limit the triggers, like working in a stressful ambiance that you can’t change currently, then other coping mechanisms can come to your rescue.
Here are some general anxiety triggers
- Traveling or Driving
- A Stressful Work Environment
- Withdrawal from Certain Medications or Drugs
- Genetics – anxiety can run in the family
- Trauma
- Side-effects of Medications
- Chronic Pain
- Phobias like Agoraphobia or fear of Open or Crowded Spaces
- Caffeine
- Having Mental Illness like Depression
Exercise
Research has shown that 20 minutes of exercise is all it takes for reducing the anxiety symptoms. The exercise won’t just make you feel better about yourself but will also fill the body with endorphins. So researchers also believe that your body heat gets enhanced because of exercising which changes the neural circuits that control the mood and the cognitive functioning including those which affect the neurotransmitter serotonin. Scientists believe that the exercise can boost the mood. Alleviate the level of anxiety and increase relaxation.
Ask Your Doctor about Medications
If your anxiety has gone off limits and nothing else is helping then just like the dental appliances for sleep apnea there are certain medications that can help you to cope with your situation. You must discuss your concerns with your doctor.
The above are some of the tactics that you can try for controlling your anxiety and leading a trouble-free life.
About the Author:
Neer Tiwari is a passionate social worker and blogger who has dedicated his mind and soul for bringing healing and standing by anyone who needs it. He has touched many lives throughout the years and has left no stones unturned in changing them for the better. Being a prolific blogger, he has come in contact with people from various social, professional and economic backgrounds and written on diverse topics ranging from human behavior, children’s health, counselling, nutrition, poverty and relationship issues to dentistry, real estate, the medical field and much more.
Looking for other great articles by Neer Tiwari? Take a look at:
How Much Fat Belongs in a Healthy Diet
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