It’s common to feel anxious occasionally, but individuals with anxiety disorders frequently and excessively feel fear, terror, and panic in typical situations. If these emotions interfere with your ability to function normally and lower your quality of life, they are unhealthy.
These uncontrollable feelings of anxiety and panic can interfere with daily activities. They can make you avoid places or situations because they are excessive compared to the actual threat. If your anxiety affects your life and relationships, you should visit your doctor. Before visiting a mental health professional, your provider can help rule out any underlying physical health issues.
While most people with anxiety disorders require medication or psychotherapy to control their anxiety, coping mechanisms and lifestyle changes can also be effective.
- Pause, take a breath
Take a break whenever your anxiety attacks and consider what is causing you to feel uneasy. Typical anxiety symptoms include worrying about a recent or distant event. For instance, you might be concerned that something negative will occur in the future. It’s possible that you’re still upset about something that already happened. No matter what you are worried about, a significant portion of the issue is that you are not paying attention to the present.
- Get distracted
Sometimes, changing your attention away from your anxiety may be most beneficial. You might feel the need to help others, do some housework, or indulge in a fun activity or hobby. You might:
- Perform some housework or a project
- Take part in an artistic endeavor, such as writing, painting, or drawing
- Take a stroll or engage in another form of physical activity
- Playing music
- Pray or reflect
- Watch a funny movie or read a good book
- Determine what is bothering you
You need to identify what’s bothering you to address the underlying cause of your anxiety. You can accomplish this by setting aside some time to examine your emotions and thoughts.
A great way to connect with your sources of anxiety is by journaling. Try keeping a journal or notepad next to your bed if you notice that your anxiety-related thoughts keep you awake at night. All the things that are bothering you should be put in writing. Another way to identify and comprehend your anxious feelings is to talk to a friend.
- Learn to unwind
You might even require breathing exercises. People often hold their breath when they are anxious. People are taught a unique diaphragmatic breathing technique that calms the body. Training, practice yoga, or engage in meditation. An excellent way to relieve anxiety is to exercise.
The most important thing, advises Andrews, is to avoid making matters worse. There is an excellent reason to feel bad when things are bad. But if you ignore it, you’ll lose more than just your job; you’ll also lose your relationships, your confidence, and—if you remain inactive in your line of work, possibly even your technical skills. Avoid adding more stress to an already existing situation.
