It is and will never be easy to navigate anxiety. It doesn’t only masquerade itself as nervousness or fear as it can also quickly lead to several physical symptoms.
Medication is one of the options to help people live with their anxiety and it has been shown to work for many people. Unfortunately, for some people, dealing with the side effects of medication is another story.
This is why it is important to also learn some natural methods that you can try once anxiety or panic attacks strike. Here are some tips to help you cope with the condition and live with it much easier.
If meditation is out of the question, the simplest and easiest thing you can do is to just breathe. Focus on the parts of your body where you can feel your breath, like your nose or belly. Inhale on a count of three and exhale on another count of three.
When you breathe well and focus on your breath instead of your anxiety, the negative feelings may dissipate or at least weaken a bit before you know it.
- Does anxiety hit you hard at night?
- Do you find it difficult to fall asleep only to realize that you will never even get sufficient sleep, making you freak out even more?
- Literally, the worst thing that can happen is bedtime anxiety.
Getting up, moving to a different room or location, watching TV, or reading a book can all help in this case. It might only take a few minutes before the attack subsides. You can also spend some time outside to feel better.
Meditation is probably the most important thing you can do when you feel your anxiety starting to creep in. Allotting 5 to 10 minutes of focused breathing can help your mind slow down and calm your feelings of anxiousness.
Thanks to technology, there are now many apps and even YouTube videos that can help you meditate. What matters here is for you to give it a try. You might say that quieting your mind is possible but remember this: it might only be a thought and you are more than your thoughts.
Observe Your Thoughts
Speaking of thoughts, have you ever noticed what you were thinking before you started feeling anxious?
You can try to take note of these thoughts with paper and pen. Putting your emotions onto paper or writing a journal are wonderful habits you can develop to better cope with your anxiety.
Sit with Your Anxiety
As you feel anxiety creeping in, look for a place where you can sit down. Close your eyes and determine what it feels like. Where does it come from in your body? Is your heart starting to race or are there changes in your breathing? Noticing where the anxious emotion manifests in your body and making sure you are aware of it can slow down your active mind.
While these tips are not necessarily treatments for anxiety, they can help you deal with an emotion that can overtake your entire life. Use these coping mechanisms and be in control of your anxiety, and not the other way around.
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