How to Cope with Anxiety

Anxiety is a psychological state that anyone may occasionally experience. Feeling tense before a performance or an exam, or even when you're in a busy phase or overly stimulated, are all quite normal. However, anxiety is not simply about 'stress.' If you notice that you often feel anxious for extended periods, and cannot seem to shake it off, it's worth taking a closer look at the issue. The advice in this article can help reduce anxiety both in the short term and in the long run.

Engage in exercise to reduce stress. Numerous studies show that regular physical activity helps alleviate daily anxiety symptoms and can even treat anxiety disorders. It fosters a sense of vitality in the present moment and for several hours afterward.

• Cardiovascular exercises like running or cycling, as well as weight training and other muscle-enhancing exercises, are designed to reduce anxiety.
• You could try yoga. The peaceful environment of a yoga studio and the chance to be quiet and calm for a few hours makes this form of physical activity especially beneficial in easing anxiety.
• If the thought of exercising itself makes you anxious, you can incorporate light physical activity into your daily routine. You don’t need to join a sports team or go to a gym to stay active; simply walking around your neighborhood can help lift your mood each day.

Practice deep breathing. Deep and slow breaths provide immediate relief for stress. Most people tend to practice shallow breathing, taking air into the lungs and exhaling quickly. When we feel stressed, we tend to breathe faster, which only exacerbates our tension. Instead, focus on breathing through your diaphragm or belly. Your belly should expand like a balloon. This technique allows you to inhale more air than shallow breathing and also helps lower blood pressure, relax muscles, and calm you down.

• Try to pay attention to your breathing even when you’re not feeling anxious. Deep breathing is important regardless of your mental state.
• Try inhaling for a count of 4, holding the air in your lungs for 3 counts, and exhaling for 4 counts. Allowing the breathing process to take place within 8 counts or less for 1 minute can help reduce your anxiety right away.

Do activities you enjoy. Anxiety often arises when we don't have the chance to relieve stress from life’s issues. You should spend at least 10 minutes every day pursuing a hobby or doing something that brings you peace. It could be reading, playing sports, making music, painting, or anything else. Creating an outlet for yourself can help reduce anxiety in both the short term and long term.

• Consider taking a class in something that interests you. If you're into jewelry, you can find a ring-making class where you live, take lessons from a local teacher, or join a language course at a community college.
• While you're engaged in something you love, make a conscious effort to avoid thinking about your sources of stress. Removing them from your mind will allow you to focus on enjoying your activity, preventing you from overthinking in the future.

Relax at home. When you're at home, it should be a place of complete relaxation; your home must be your sanctuary. When dealing with anxiety, it's important to take some time to unwind at home. Soak in a hot bath, listen to soothing music, and avoid any triggers that could worsen your anxiety. You need to make sure you allow yourself enough time throughout the day or week to enjoy these moments.

Avoid overwhelming yourself. If your schedule is quite busy, bringing work home and stressing over completing your school report, it can make you feel overwhelmed and anxious more than necessary. You should ensure your schedule revolves only around essential tasks and consider cutting down on some other activities. Allowing yourself time to be alone to deal with anxiety can help you cope.

• Though meeting friends can be enjoyable, doing so too often might make you anxious about disappointing them when you have to decline their invitations, or about not having time for yourself. You should balance your social gatherings with time for self-care.
• Learn how to say "no" to certain requests. Whether it’s work-related or minor tasks, there are times when you can simply turn down an invitation.

Get plenty of sleep. A lack of sleep prevents your body from eliminating excess cortisol. Cortisol is a hormone responsible for stress and anxiety. You should ensure you're getting 8 to 9 hours of sleep each night.

• Try going to bed and waking up at the same time each day. This will help regulate your sleep cycle and improve the quality of your sleep.
• If you struggle to fall asleep or maintain sleep, consider taking melatonin supplements. Melatonin is a hormone that helps with sleep, and you can find low-dose pills at most pharmacies.
• Avoid using your phone, laptop, or watching TV before bedtime. The light from these devices can cause anxiety and interfere with the production of melatonin in your body.

Face the stressors you can control. Many situations can trigger anxiety, and it’s better if you can pinpoint the specific source of your anxiety and address it. For example, if you’re behind on your taxes, you might feel burdened until the task is completed.

• Journaling can help you identify the root cause of your mood. Writing down your thoughts might reveal stress triggers you hadn’t considered before.
• Even if you feel like the source of your anxiety is beyond your control, you can still adjust things to make it less stressful. For instance, if you're anxious about an upcoming family visit during the holidays, you might approach it differently. You could host the family gathering at your place so you don't have to travel, or book a restaurant so you don’t have to cook. Look for flexible solutions in the situation.

Distance yourself from stressors you can’t control. If a situation is making you anxious and you have no control over it, you can avoid it. For example, if you dislike flying and don't think your fear will subside, you can choose to drive instead. It's essential to know your limits and practice self-preservation instincts.

• If certain people in your life cause you anxiety and make you uncomfortable, you can make adjustments to avoid being around them.
• If work or school is causing stress, take time during the day to turn off your phone and laptop, and free yourself from the anxiety they generate. If you feel overwhelmed by work emails, take a break from them for a while.

Meditation. Relaxation and meditation practices are highly effective in reducing anxiety levels. There are many types of meditation, so the best approach is to try different methods and choose the one that makes you feel most comfortable and relaxed.

• Guided meditation is a great option for beginners. You can follow live guidance from others, or it might be easier to purchase a CD or watch YouTube videos on meditation techniques. This can help you master staying calm when your heart rate increases or when you feel unable to control your thoughts.
• Mindfulness meditation involves focusing on a specific thought or thought pattern that causes anxiety, allowing your mind to immerse in these thoughts until they gradually fade and leave you feeling empty. This practice can be as simple as finding a quiet space for 5 minutes before starting your day, but it’s a time-tested method that can provide significant benefits if you want to explore it further. You might try these techniques:
  • Sit comfortably and close your eyes.
  • Spend 5 minutes focusing on each breath. Mindful breathing is a valuable introduction to mindfulness meditation.
  • Next, immerse yourself in an emotion—whether it’s anxiety, depression, a painful memory, or a recent conflict. Hold onto that emotion subconsciously but don’t let yourself get lost in thought. Just “sit” with your emotion like you would with a friend.
  • Observe the emotion. Keep it in your awareness and say, “I am here for you. I will sit with you as long as you need.”
  • Let the emotion reveal itself and observe its changes. When you sit with your emotion like a friend, it will begin to transform and heal itself.
  • Feel free to explore other articles in our section to learn more details and techniques about Mindfulness Meditation.

Try visualization. This process involves eliminating anxious thoughts and images, replacing them with peaceful thoughts and visuals. You can use guided imagery to imagine a place where you feel relaxed and safe. While thinking about the scenery of that place, focus on the details so that your mind can fully immerse in the location you're imagining. Removing your anxious thoughts can calm both your body and mind, preparing you to face any stress-inducing factors with a clear mindset.

Seek help. For many people, talking about their anxiety can be a very effective form of relief. If you need to vent, you can ask your spouse or a friend for advice and share your feelings with them. Sometimes, expressing your emotions in words can help you release a lot of stress.

• If you frequently rely on one person for advice, your concerns may start to feel burdensome for them. If you're struggling with a lot of anxiety, it may be beneficial to see a therapist. This way, you can discuss your issues as much as you want, and a trained professional will always be available to help you.

Use natural remedies. Some herbs, teas, and supplements are believed to help alleviate anxiety symptoms. You can try the following remedies:

• Chamomile is commonly used to treat anxiety, stress, and digestive disorders. It has properties similar to antidepressants and can be brewed into tea or taken as a supplement.
• Ginseng can help reduce physical stress. You can take ginseng extract supplements daily to cope with anxiety.
• Kava kava, a plant native to Polynesia, is thought to have calming properties that can ease anxiety. You may find this supplement at your local pharmacy or online.
• Valerian root is well-known in Europe for its calming effects. You can use it when you're struggling to manage anxiety that feels overwhelming.

Visit a therapist. You should recognize when it's time to consult with a professional. If you're struggling with chronic anxiety and feel like you might be dealing with an anxiety disorder, it's important to see a psychologist or psychiatrist. Treating anxiety disorders can be difficult without a doctor's intervention, and the sooner you seek help, the sooner you'll start feeling better.

Consider using anti-anxiety medication. If your anxiety is persistent, affecting your sleep, and ongoing throughout the day, it's time to seek medical advice. Panic attacks, extreme social anxiety, and other symptoms can be effectively treated with prescription medications that cater to your specific needs.