Coping With Anxiety - 6 Proven Tips

Anxiety is a perfectly normal response to an every day stress. It is a sort of self-defense mechanism. If you feel anxious before speaking in front of a large audience, during job interview or before taking tests it is perfectly normal. However, if you let anxiety overwhelm you, it can interfere with your daily activities and cause some serious problems.

Good news is that coping with anxiety doesn’t have to be hard and troublesome. There are some great techniques that can help you take control of anxieties and reduce everyday stress.

While coping with anxiety you will need both immediate measures and preventive measures. When combined those strategies may be very powerful in treating anxiety and taking control over your life.

Immediate measures while coping with anxiety.

If you are experiencing severe anxiety this is what you can do to relax and steady your heartbeat. First of all take control of your breathing, because the speed of your heartbeat depends directly on the speed of your breathing.

Here is a very helpful breathing technique. Close your eyes and take five slow deep breaths. Hold each breath for as long as your can and then slowly exhale.

Second step is to take control over your muscles. To do that stretch as many muscles as you can.
After that try to flex your body for ten seconds and then relax it. Repeat this exercise for about 5-10 times.

Focus your mind on immediate task to replace negative thoughts that are running through your head with the necessary ones. For example, you could repeat in your head your to-do list for the day or concentrate on your long-term plans (like vacation).

A lot of times all we have to do to reduce overall level of anxiety is to look at the situation objectively or “from the distance”. Nothing contributes more to anxiety like “what if” statements, when in reality we have to concentrate on “what is”. Counterattack each negative and fearful thought with the reality check.

Coping with anxiety also includes following preventive strategies:
1. Incorporate in your life more exercise like yoga or cardio workout. Exercise is wonderful outlet to anxiety. It increases feelings of well-being, boosts self-confidence and helps to fight depression and insomnia.

2. Spend at least 20 minutes of conscious relaxation every day. During this time you can take a walk at the park, watch a comedy, take a hot bath, play bowling with friends or listening to your favorite music on your way to work.

3. Make plans and set realistic goals. If you are constantly worried about some aspects of your life it solves nothing. You have to make a decision to change the situation you don’t like by taking an action. Only when you move towards your goal, you feel in control of your life.

4. Approach life with a sense of humor. Sincere laughter distracts the mind from worry and increases production of relaxation and happiness hormones called “endorphins”.

5. Express your feelings. Quite often people with anxiety disorders repress their feelings. Repressing emotions is similar to filling a glass with water. As soon as it fills up, water starts overflowing. Similar unexpressed feelings can turn into emotional explosions, anxiety and panic attacks. That is why it is a great idea to have someone with whom you can discuss your worries and fears. It may be a friend or a professional counselor.

6. Particular diet can do both help you in coping with anxiety or provoke it. For example, herbs like Kava, ginseng or milk thistle enable the body to relax physically and mentally. When substances like caffeine, alcohol, nicotine and excess sugar can be very powerful boosters of anxiety attacks and should be eliminated from your diet.
Eating healthy food and avoiding fast-food and snacks will help your body maintain the proper balance and avoid weakness that can contribute to anxiety attacks.

As you see making small changes in your daily routine can lead you to amazing results. Coping with anxiety first of all means that a person is welcoming and actively engaging in positive changes in his or her life. With a little patience, support of your family and these strategies you can overcome anxiety relatively simple. n