5 Ways to Manage Anxiety

If you suffer from anxiety, you know that awful feeling when your heart races, you start to sweat, and you just want to run…

According to the Anxiety and Depression Association of America, anxiety disorders are the most common form of mental illness in the United States, affecting roughly 40 million people every year! While that number may be alarming and it is true that anxiety can feel debilitating, there are simple ways to manage it.

Slow Your Breathing

When we feel anxious, our breathing becomes quicker and shallower. This way of breathing, in turn, makes us feel even more anxious. It’s a vicious cycle.

When you feel the anxiety start to come on, start to focus on your breath and begin to slow it down. Breathe in slowly and deeply for a count of 4, hold for a count of 4, then exhale slowly for a count of 4. Repeat this cycle three to five times until you feel yourself begin to calm.

Limit Caffeine

Drinking or eating anything with caffeine in it can exacerbate your anxiety. Studies have even shown that caffeine can trigger an anxiety attack, so try to avoid or greatly limit caffeine consumption.

Exercise Often

Studies have shown that just 20 minutes of exercise per day can reduce symptoms of anxiety. Not only does exercising make you feel good about yourself, it actually floods your body with feel-good chemicals in your body called endorphins, which can totally turn your mood around.

Make A List

One of the worst parts of feeling anxiety is the feeling that you are out of control. One simple exercise is to make a to-do list of small, easy-to-manage tasks. Crossing these tasks off your list will actually empower you and make you feel in control again.

Remind Yourself of Reality

When the plane of a nervous flyer hits turbulence, that nervous flyer must remind themselves that the plane is okay, and it is just a normal occurrence to hit turbulence. People who experience anxiety may also have to remind themselves that they are okay when an anxiety attack occurs. Simply tell yourself that you are experiencing anxiety but that you are, basically, okay, you are not going to die.

Talking to someone about your anxiety issues can also be very beneficial. A therapist will be able to offer more tools and advice on how to cope and manage your anxiety. Please contact us if you or someone you love suffers from anxiety and would like to explore treatment options. I would love to help you rise above anxiety.