Some Techniques to Help You Manage Anxiety

Trouble sleeping, shortness of breath, dry mouth, sweaty hands, dizziness, feelings of anticipation and dread. Anyone who has at any time experienced anxiety knows at least some of those symptoms. Sometimes it can get so bad that it leads to panic attacks; when this happens you may actually think you are going to die.

It can be extremely difficult to deal with anxiety and related disorders. If you don’t know how to deal with it properly, you’re bound to make the problem worse — the more you try to control it, the more anxiety rises.

When anxiety doesn’t go away and lingers for a long time you can feel helpless, but there are some techniques to help you manage anxiety, panic attacks, and pervasive feelings of apprehension.

Living with anxiety is like being followed by a voice. It knows all your insecurities and uses them against you. It gets to the point when it's the loudest voice in the room. The only one you can hear. — Unknown

• Serotonin is produced by nerve cells, and regulates the levels of anxiety, happiness, and emotion. When serotonin is at normal levels you will fell calmer, less anxious, and more stable. Vitamin B6 and Iron can help regulate the levels of this chemical.

• Practice breathing. Start by taking a few deep breaths; let the air fill your lungs. Then, inspire through your nose, hold for a few seconds, and let all the air out through your mouth. Repeat this for a few minutes. If possible, try to do this every day for 10 minutes. As you become more and more familiar with your breath, you can start to use deep breathing whenever you feel anxiety rising.

Stress makes us prone to tunnel vision, less likely to take in the information we need. Anxiety makes us more risk-averse than we would be regularly and more deferential. Noreena Hertz

• Lie down on a bed or sofa, and close your eyes. Take a couple of deep breaths. Then, relax the muscles of your feet for a few seconds. Move to our ankles, and do the same thing. Then the muscles in your legs, etc., until you reach the top of your head. As with the deep breathing exercise, you should try to practice this every day.

• Try to analyze your emotions objectively. Whenever you react emotionally to thoughts and emotions, you’re likely to make things worse. Try to act like a scientist examining yourself, and describe your feelings in precise words. Anxiety is something that happens in your body — it’s not something that defines you as person.

If you don't think your anxiety, depression, sadness and stress impact your physical health, think again. All of these emotions trigger chemical reactions in your body, which can lead to inflammation and a weakened immune system. Learn how to cope, sweet friend. There will always be dark days. Kris Carr

• Avoid caffeine, nicotine, and other stimulants. Those drugs make you more anxious, and more prone to anxiety, stress, panic attacks, etc. Calming drinks like chamomile tea are a good and healthier alternative.

• Distract yourself with a good movie or TV show — preferably comedies. Anxiety loves self-centred thoughts that go round, and round, and never stop. The best way to take the energy from these mental states is to think about other things, good things.

Anxiety does not empty tomorrow of its sorrows, but only empties today of its strength. Charles Spurgeon

Just remember that anxiety is just a physical symptom. It’s all just chemicals in your brain and body. Try these tips and choose the ones that work best for you. If anxiety becomes permanent and overwhelming, seek medical help. Best of luck.

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Images from pixabay

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