If you suffer from anxiety, there are ways you can use to help control immediate symptoms as well as long-term solutions to reoccurring problems. Anxiety is the body’s reaction to a real or imagined danger. It’s a normal process that everyone goes through at some point.
Anxiety is sometimes used as a general term for a general feeling of concern, uneasiness, or unease. There is, however, a difference between feeling worried and having an anxiety disorder, both of which includes a wide range of illness.
5 immediate skills for coping with anxiety
1. Examine your mental pattern
Unhelpful thoughts might take root in your head and alter your perception of the severity of the issue. One approach is to confront your worries, determine whether they are accurate, and determine where you may take control.
2. Practise deep, concentrated breathing.
Breathing exercises might help you control your anxiety in the short term. For 5 minutes, try breathing in for 4 counts and out for 4 counts. By spreading out your breaths, you will lower your heart rate, which should help you relax.
3. Make use of aromatherapy
In some situations, limited evidence shows that aromatherapy might assist relieve anxiety. Aromatherapy practitioners and fans frequently describe several anecdotal advantages.
Natural smells like lavender, chamomile, and sandalwood may be incredibly calming, whether in essential oil form, incense, or a candle.
Sometimes leaving a situation and getting moving is the greatest approach to stop worried thoughts. Concentrating on your body rather than your thinking may help you relax. Walking, yoga are all low-impact workouts that can help people decrease stress and manage anxiety symptoms.
Getting some brief activity will help you feel better and relax your thoughts.
5. Techniques for Grounding
Grounding practises such as journaling and the 333 rule can frequently aid to alleviate acute anxiety.
The 333 rule requires you to name three objects you can see, three noises you can hear, and three things you can touch.
Writing down what’s making you worried takes things out of your thoughts and might help you feel less overwhelmed. Reading your thoughts and feelings might help you assess your emotions in the present.
This may help in your understanding of the conditions and events that generate anxiety.