These symptoms are common for people who have been diagnosed with an anxiety disorder. However, they can also affect anyone to varying degrees at different times. Fortunately, there are effective strategies that you can use to help cope with anxiety in both the short and long term. This article discusses some of the strategies that may be helpful for coping with anxiety including breathing exercises, distraction, and self-care. For more mental health resources, see our National Helpline Database. For example, you may be worried that something bad is going to happen in the future. Perhaps you still feel upset over an event that has already occurred. Regardless of what you are worried about, a big part of the problem is that you are not being mindful of the present moment. The next time your anxiety starts to take you out of the present, regain control by sitting down and taking a few deep breaths. Taking a moment to stop and breathe can help restore a sense of personal balance and bring you back to the present moment. However, if you have the time, try taking this activity a little further and experiment with a breathing exercise and mantra. Practice this simple breathing technique:
Get into a comfortable seated position.Close your eyes and inhale slowly through your nose. Follow this inhalation with a deep exhalation, out through the nose.Continue to breathe deeply and fully, in and out of your nose. Allow your breath to be a guide to the present.Use the mantra, “Be present” as you breathe. With each breath in, think to yourself “be” and with each breath out, focus on the word “present.”
Breathing exercises are powerful relaxation techniques that can help ease your body and mind of anxiety while turning your attention towards the present. Follow Now: Apple Podcasts / Spotify / Google Podcasts Writing in a journal can be a great way to get in touch with your sources of anxiety. If anxious feelings seem to be keeping you up at night, try keeping a journal or notepad next to your bed. Write down all of the things that are bothering you. Talking with a friend can be another way to discover and understand your anxious feelings. Life can be unpredictable and no matter how hard you try, you can’t always control what happens. However, you can decide how you are going to deal with the unknown. You can turn your anxiety into a source of strength by letting go of fear and focusing on gratitude. Replace your fears by changing your attitude about them. For example, stop fearing to lose your job and instead focus on how grateful you are to have a job. Come to work determined to do your best. Instead of fearing for your loved one’s safety, spend time with them, or express your appreciation of them. With a little practice, you can learn to pick up a more positive outlook. At times, anxiety may actually be caused by a real circumstance in your life. Perhaps you’re in a situation where it is realistic to be worried about losing your job due to high company layoffs or talks of downsizing. In this situation, taking action may be the answer to reducing your anxiety. For example, you may need to update your resume and start job searching.
Do some chores or a project around the house Engage in a creative activity, such as drawing, painting, or writing Go for a walk or engage in some other form of physical exercise Listen to music Pray or meditate Read a good book or watch a funny movie
Research has found that mood and stress levels can be affected by what you eat. People who consume diets rich in fruits and vegetables, for example, tend to experience lower stress levels. Research has also found that regular physical activity can be useful for both alleviating and preventing anxiety. One study found that physical exercise had a protective effect against anxiety disorders and significantly reduced symptoms of anxiety. Sleep can also have a powerful effect on your mental well-being and anxiety levels. Research has found that problems with sleep are one risk factor for developing anxiety disorders, including generalized anxiety disorder. Even short-term disruptions in your sleep may lead to increased levels of stress and anxiety. When anxiety affects relationships, work performance, and other areas of life, there is potential that these anxious feelings are actually an indication of mental health illness. If you are experiencing anxiety and panic symptoms, talk with your doctor or a mental health professional. They will be able to address any concerns you have, provide information on diagnosis, and discuss treatment options.
