It seems like nowadays anxiety is much more common than we like to believe. It lurks behind every corner waiting to get its hands on another, fresh victim. It’s a state of the mind that cannot be cured with a pack of antibiotics.
Because it goes way deeper. It is at the very core of our existence.
But, the bright side is: No matter how weak or miserable you might feel, there is always a way out. If you struggle with this condition, you have to remember that you’re not alone. You should never repress your thoughts and feelings.
And even though it feels like there’s no escape from the prison anxiety has built for you, there are a lot of ways to help yourself in those overwhelming moments.
Here are some of the best management tricks approved by many mental health experts that will help you calm yourself:
1. BREATHE IN, BREATHE OUT
Whenever you feel like you’re about to burst out, remember the healing power breathing has. Focusing on your breathing in moments of anxiety or anger is an essential way to calm yourself down.
Author Robert Cooper, Ph.D. says, “Breathing from your diaphragm oxygenates your blood, which helps you relax almost instantly.”
Try breathing and counting to 10 in order to relax your body from agitation. Deep breaths will also help you release the tension from your body and get you rid of the flight-or-fight response that is triggered by a potential danger.
2. ESTABLISH A SUPPORT SYSTEM
Anxiety is a difficult and painful condition. So, even though you feel like no one would ever understand you, and it is something that concerns you only, it is always good to have a close circle of confidants and individuals who’ll be your shoulder for crying.
“Research shows that people who encounter major life stresses, such as the loss of a spouse or job, come through the ordeal more easily if they have an effective network of friends or family for social support,” says psychotherapist Ben Martin, Psy.D.
3. FOCUS ON THE POSITIVE THOUGHTS
Being stuck in the never-ending maze of anxiety can really push you over the edge. Especially if you decide to join the negative, and destructive side of your mind.
One of the best ways to calm yourself is not allowing those thoughts to grow but instead stopping them from destroying you. I might sound cliché, but it is essential to start adopting more positive vibrations.
The great power of the positive thoughts should never ever be underestimated.
4. FIND OUT WHAT YOUR TRIGGERS ARE
Anxiety is usually linked to a deeper issue. A reason that lights the fire inside of us, what professionals call “the trigger”. A certain event can get you triggered. A place can bring back memories. A fear can ignite an anxious sensation in your body. It works differently for all of us.
You need to discover the triggers that set you off and fill your mind with agitation. The best way to do it is by a long and a patient, hard work on yourself. Once you learn what sets you on fire, you’ll be able to control the situation you’re in.
5. DON’T FORGET TO STAY PROPERLY HYDRATED
Not only drinking water and staying hydrated is good for your body, but it is also helpful with anxiety. A lot of people have discovered that drinking a cool glass of water can have a positive effect on their current anxiety state.
6. MAINTAIN A HEALTHY SLEEPING PATTERN
I keep hearing people saying that “Sleep is for the week”, and still not everyone understands that getting a good night sleep before heading to work is a fundamental routine.
“If you’re sleeping less than 6 hours a night, you’re probably looking at a prime cause of your anxiety. True, anxiety can make it hard to sleep, but if there’s any way you can get eight hours of sleep a night you should notice an immediate difference in your mood,” says Dr. Haas.
7. ACCEPT THE THINGS OUT OF YOUR CONTROL
This is an issue that still bothers most of the people. You have to acknowledge that you will never be able to control everything in life.
So, don’t allow this frustration to become the cause of your anxiety. Don’t struggle to control everything. Instead, let go and focus on your response to the situations.
“Recognize that, sometimes, all you can control is your effort and your attitude. When you put your energy into the things you can control, you’ll be much more effective,” says psychotherapist and author, Amy Morin, LCSW.
8. SEEK OUT A COPING MECHANISM AND HOLD ON TO IT
A coping mechanism is your own individual method of handling life. It can be literally everything. Everything you enjoy, love, wish to do.
Engaging in a creative hobby will help you focus your thoughts on productivity instead of agitation. And in a beautiful and joyous way, it will bring your mind the much-needed serenity.
“Engage in an activity that brings you joy or requires all of your attention,” says Rallie McAllister, MD, MPH.
Whether it is writing, drawing, singing, exercising, cooking, hiking – embrace your talent, indulge in the magical world of creation and release your mind from anxiety.