Anxiety is a common emotional response to stress, worry, or fear. It can manifest itself as excessive worrying, a racing heart rate, avoidance, sweating, or having an inability to settle or keep still. Though anxiety is normal for most people at some point, chronic or debilitating levels of anxiety will impact day-to-day living. The good news is that effective and evidence-based ways to alleviate anxiety exist, and you can experience a sense of relief immediately. This blog will summarize practical, evidence-based ways to cope with anxiety and mitigate distress.
What is Anxiety?
Anxiety is the response the body has to an expected stressor or danger. When the body sees that there is a danger, it preps for an immediate response known as “fight or flight.” This immediate response causes the release of specific physical stress hormones, such as cortisol and adrenaline, which prepares the body for an immediate response. While this is functional and helpful when we perceive a danger or threat, anxiety can also emerge when a certain stressor/stimulus too frequently, or at times no stressor/stimulus at all.
Causes of anxiety
Anxiety can come from many sources. These include life stress events, such as doing exams, going for a job interview or giving a public speech. Health issues, both chronic and acute, are also sources of increased anxiety. Not to be left out, relationship issues with family, friends, or partners can lead to chaos and uncertainty. Additionally, financial stressors, such as debt and job loss, can also be significant sources of anxiety that lead to a continuous state of worry. Lastly, unhelpful thinking or spiralling negative thoughts can bring a person to the worst case possible outcome causing anxiety and an inability to relax.
8 Effective Strategies to Overcome Anxiety
1. Deep Breathing Techniques
Deep breathing is one of the best ways to dismiss anxiety quickly. When anxiety shows up, the body enters a fight-or-flight situation. The body will usually react to anxiety with shallow and quick breaths. Ideally, deep breathing helps to reverse the body’s response to anxiety by activating the parasympathetic nervous system. Calm your body with deep breathing. To practice this, find a quiet place to sit comfortably. First, inhale for four seconds through your nose and fill your lungs completely. Afterwards, hold your breath for four seconds next, and slowly exhale through your mouth, taking six to eight seconds. Repeat this series of deep breathing practice for a few minutes until you feel more calm.
2. Grounding Techniques
Grounding exercises serve as a useful method for shifting the mind away from anxious thinking and into the present moment. These techniques can be especially beneficial to use alongside panic attacks or overwhelming anxiety. One commonly used technique is the 5-4-3-2-1 grounding exercise, which uses sensory-awareness to bring mindfulness and calmness. As a quick refresher, you identify five things you see around you, four things you can physically touch, three things you hear, two things you can smell, and one thing you can taste. This process of physically interacting with the space around you will ground you back into reality and can relieve anxiety instantly while restoring some sense of control.
3. Engage in Physical Activity
Exercise is a fantastic way to relieve stress as it can help decrease anxiety through the release of endorphins, which increase mood and a feeling of well-being. When you exercise, even if for just a few minutes, it gives your mind and body a break from anxious thoughts and provides immediate relief. You could go for a brisk walk/jog, do some jumping jacks or push-ups, do yoga or stretch, or dance to your favorite tunes. Even getting up to move for just five to ten minutes can help shift your energy, relieve tension, reduce stress, and restore calm.
4. Listen to Soothing Music
Listening to music influences feelings in a strong manner and is a great way to reduce anxiety. There are several types of music that are more calming and effective, including some classical music, calming nature sounds like rain or waves, meditation music, or instrumental music, and binaural beats. Sound can help create a calming environment, slow the heart rate, and reduce mental and physical tension. Even a few minutes of calm music can help relieve stress, create a feel of calmness, and an effective escape from anxious thought processes.
5. Practice Positive Affirmations
Negative thoughts are a well-known contributor to anxious symptoms, it is important that we explore how to create a more positive and empowered thinking style. Positive affirmations can actually change the types of thoughts in our brain, as they switch out fear-based thoughts for more uplifting or smoothing affirmations. Straightforward comfortable affirmations like, “I am safe and in control,” “This feeling is temporary, and I will get through it,” “I choose peace and not worry,” or “I am stronger than my anxiety” can all produce a sense of peace and resilience. As a person develops a habit of repeating positive affirmations, they will start to notice their thinking transition from fear-based thoughts to confidence, therefore creating less anxiety and increasing one’s inner strength.
6. Limit Caffeine and Sugar Intake
Caffeine and sugar can exacerbate feelings of anxiety, so it is wise to cut back on coffee, energy drinks, candy and sodas. Alcohol can also increase anxiety levels over time. Instead, hydrate with herbal teas and warm lemon water, which can promote hydration and relaxation.
7. Talk to SomeoneÂ
When it seems like mental health support is important, don’t hesitate to call or talk to a trusted friend, family member, or therapist. Support may come in the form of someone who listens to you or even just provides a space for you to talk about your feelings, making you feel more grounded again. Simply being able to call a dependable friend, send a quick text to someone you know, or see an anxiety therapist in New York can provide you with emotional relief. Talking to someone, about your experience, can alleviate some of the pressure you may be feeling and become a reminder, you are not alone in your own mental wellness journey.
8. Aromatherapy
Essential oils support balance in our nervous system, and certain scents may be a useful natural remedy for anxiety. Scents include lavender, chamomile, bergamot, ylang-ylang, and sandalwood that are especially soothing and help relieve built-up tension. Aromatherapy may look different depending on how you use it, maybe you are inhaling the scent straight out of the bottle or you may choose to dispense it into a room using a diffuser, or through skin with a carrier oil or unscented lotion to apply the oils to your wrists or temples. This simple process will help create a calming place to relax your feet and release tension.
Conclusion
Even though anxiety can sometimes seem like a heavy load to carry, you can make immediate limits on its effects with a variety of techniques, such as deep breathing exercises, grounding techniques, or aromatherapy. If anxiety continues to be an issue, anxiety therapy in New York City allows you to learn skills to help you manage your anxiety in the future. Whether you choose to work on the management of your anxiety with the help of a therapist or independently, you don’t have to manage it yourself. If you’re looking for professional insight into this process, consider working with an anxiety therapist in New York to begin your journey to a more peaceful mind today.
