4 Actionable Tips For Dealing With Anxiety

tips for dealing with anxietyNowadays more people than ever feel anxious so here’s a guide of actionable tips for dealing with anxiety!

Anxiety is the body’s natural way of responding to stress. Experiencing feelings of anxiety from time to time is a part of the human experience. However, some people experience anxiety frequently resulting in excessive fear and panic daily.

These feelings become very unhealthy as they begin to affect the way you experience life and from functioning correctly.

Symptoms Common to Anxiety Disorders:

  • Increased heart rate
  • Hyperventilation
  • A sense of helplessness
  • Nervousness
  • A sense of impending panic, danger, or doom
  • Sweating
  • Trembling
  • Obsessive thinking 

When anxiety and panic kick in, it becomes very difficult to control and will usually interfere with your daily activities. At times they may cause you to be a threat to yourself and others as the actual danger is now blown out of proportion.

It’s advisable to seek the help of a certified physician to help rule out the possibility of any underlying medical issues that could be contributing to your anxiety before approaching mental health professional.

No worries – I’m here to help.

As you might know, I am a bestselling wellness author with about 2 million books sold globally. Plus I founded a groundbreaking video course called The Anxiety Cure.

I love sharing insights and strategies to help people to be happier and calmer – especially during challenging times. So I put together this article with actionable tips for dealing with anxiety.

There are plenty of medications out on the market that helps with regulating your anxiety and panic attacks. However, such medication does have its side effects and drawbacks. Counseling websites such as https://wellbeingscounselling.ca/ and other websites have great professionals on call to help you with your anxiety when you feel out of sorts and medication isn’t working too well for you.

Another route is to employ actionable coping strategies and incorporate certain lifestyle changes that will help make a difference in alleviating your anxiety.

4 Actionable Tips For Dealing With Anxiety

This article has put together a few actionable tips to help you deal with your anxiety effectively.

1. Focused Breathing Techniques

breathe anxietyBreathing techniques were developed as a way to bring your body into a state of deep calm and relaxation. They work in conjunction with meditation techniques. There are specific patterns that involve you holding your breath for some time. This allows your body to replenish its oxygen.

A quick breathing technique that will help you at the moment is this: 

Breathe in for four counts and breathe out for four counts for five minutes. This will cause your breath to even out and slow down your heart rate. Combined, this should help you calm down.

A popular and effective breathing technique that helps with anxiety is 4-7-8 breathing. Based on an ancient yoga technique called pranayama, it helps you gain control over your breathing and stops you from hyperventilating. 

This technique is suited to daily usage as opposed to at the moment. You have to look for a comfortable place to sit or lie down. The tip of your tongue should be placed against the roof of your mouth, behind your upper teeth. Your tongue must rest there all throughout the breathing exercise.

The steps described should be taken in a single cycle of breath:

  • Part your lips and create a whooshing sound when exhaling through your mouth
  • Close your lips and silently inhale through your nose as you count to four in your head
  • Hold your breath then for seven seconds and then exhale from your mouth for eight seconds
  • This counts as one cycle of breath. Continue repeating this pattern for a minimum of four breaths.

When starting, four breaths is more than enough, as you get used to it, work your way up to eight full breaths.

2. Use Aromatherapy

In aromatherapy, essential oils are used. Essential oils are liquids distilled from plants that can be absorbed into the body.

This is through either massage or inhalation (candles, incense, etc.)

The scents released by essential oils influence the hypothalamus, the part of the brain that controls your hormones.

Studies have shown that scents like lavender, sandalwood, and chamomile have very calming effects.

3. Go For A Walk

hiking and walking for improved moodAt times, the best way to stop your mind from churning is to walk away from the situation causing your anxiety. Take some time to refocus and go for a walk. 

Walking, like deep breathing, is a repetitive action that allows the mind to resettle itself and works wonders for returning to a calm state of mind. Taking walks is so effective that if you’re only doing it for just 30 minutes a day, it’ll help in lowering your heart rate, relieve stress, and ease anxiety. It counters the hormones that are released by anxiety and stress that can potentially throw you into anxiety attacks by introducing feel-good hormones that act the same way as painkillers. 

 4. Journaling

A great way to organize your thoughts and get to the root of what causes your anxiety is to write down your thoughts.

Sometimes, when written down on paper, you can approach the things that trigger you more logically.

To combat anxiety, journaling helps you work through the feelings that may be making you feel anxious and by making the root cause clearer the more you write.

The focused examination that comes with journaling could help you deal with your anxiety.

5. Get Expert Help

Trying to get through anxiety on your own isn’t always possible and external expert help is needed to help you get your life back on track without your anxiety weighing you down. 

Anxiety can lead people to do things they might not otherwise consider, such as avoiding social situations, which can lead to isolation and exacerbate feelings of distress and fear. They can also lead people to addiction to find a way to block out these feelings. In such cases, reaching out to an addiction treatment center can be a crucial step toward recovery. 

By working closely with a team of professionals, you will be able to develop coping mechanisms that allow you to face your fears and challenges without any problems. 

Reaching out for help when you feel like the world is becoming too much to handle is not a sign of weakness but a courageous step towards reclaiming your mental well-being.

Conclusion Tips For Anxiety

These quick remedies for lessening your anxiety will prove to be very useful in situations in which you need to regain your calm as quickly as possible, however, As stated before, nothing beats getting advice from a certified mental health professional.

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