Dealing With Anxiety in Seven Easy Steps
If you have always wondered about how to deal with anxiety,or been part of the 30% who never seek treatment , you will be pleased to know that there are now many different techniques and strategies to kick anxiety to the curb.
The issue of anxiety and its many causes has been fervently noted in the greater community with a wide range of treatment options available to all.
No matter how long you have been suffering with anxiety, here are seven coping skills for anxiety that you can try at your own leisure to help manage the condition effectively.
How to Deal With Anxiety: Steps 1 & 2
The first two steps in learning how to deal with anxiety are to uncover any possible underlying health conditions and to find effective ways to manage stress.
The former is best left to a qualified healthcare professional who can perform the right steps to achieve a proper diagnosis, it is important to ensure that the malise you feel is not related to some other illness if you want to learn how to deal with anxiety.
However, the latter may be a more daunting task to a large number of individuals as stress is a state of mind that requires one to completely refrain from worrying. The problem here is that one can trigger the other so we really do need to take steps to manage stress.
Learning how to reduce anxiety and manage stress require a good understanding as to what leads you to become stressed in the first place.
Think about the many events that occur during your day and discover what is unique about them that result in stress each time, perhaps you should log the info to see why this brought on an anxiety attack and how it differs from when it did not, the detail may be very important.
Then find ways to correct these situations so that they become devoid of the stress. Or, it may be good to simply avoid these events altogether for sometime, in case your feelings are hopelessly irrational. This is why we must log the information to allow us to assess later when we are calm and rational.
How to Deal With Anxiety By Learning How to Relax (Step 3)
Furthermore, you must learn how to relax once again. This can help you to learn about your limits, make you more adapted to cope with future stressful situations and allow you to feel more focused in everything you do. Meditation and yoga may be very effective techniques in learning how to deal with anxiety, by teaching you how to achieve a greater state of calm throughout your life.
Simple breathing exercise are used in Yoga and are very effective at bring relaxation and calmness to most situations and will help you to cope effectively and we will discuss these in some detail next.
How to Reduce Anxiety: Steps 4-7
Now that you have induced your body into a state of greater relaxation, it’s time to focus on the one thing you have mostly neglected for the past several years – your breath a great way to learn how to deal with anxiety.
• Step 4: Learning to breathe.
One of the most effective ways of learning how to beat anxiety is to breathe slowly and deeply, especially any time you experience an anxiety attack.
Breathe in and out from the very pit of your stomach, pull in air and fill your lungs as much as you can then very slowly and with complete control let your breath out. Repeat this for as many times as you feel comfortable and until you relax, when you stop just make sure that you can feel your breath steady and calm, if not then do a few more.
People who suffer from many anxiety-related episodes often forget to breathe or take many shallow breaths, which is very ineffective at reducing the amount of stress hormone levels in your blood.
Even if you do not feel anxious or under stress doing this slow breathing at least 3-4 times a day does much more good than harm. When we look at how to deal with anxiety this is an effective free and easy way which can be applied quickly.
• Step 5: Feeling of safety.
Surround yourself with things that provide you with a feeling of safety such as soothing music, a calming bath, dancing or eating healthy food. This is often more effective than medication!
Take a slow walk in the fresh air and relax just make that time for yourself to relax.
• Step 6: Grab negative thoughts by their collar before they grab you.
Simply ask yourself it the negative thought is going to do you any good, most of us will day dream, you know winning a major sporting event or lots of money being the star of the show. If it turns to negative stop just immediately say NO and start again or chance your dream do not allow the negative flow to continue. This is a major factor in how to deal with anxiety and should not be ignored.
Use logic and common sense to learn how to reduce anxiety levels by doing this simple technique.
• Step 7: Get a good night’s sleep!
One of the most effective ways of dealing with anxiety attacks is to get some more sleep or go to sleep earlier so that any negative thoughts don’t have a chance to get to you and the attack cannot take control due to tiredness.
You may need to work at this and accept that a change in sleep pattern takes time but will be worth it, if you toss and turn and find it difficult to sleep think happy thoughts try the breathing exercise this is how to relax and drive Anxiety away.
An effective aid to a good nite’s sleep is of course a relaxing cup of tea, many suggest camomile tea for this I would however look at a few and see which one suits your taste buds and helps you to relax and sleep and learn how to deal with anxiety.
How to Deal With Anxiety
We looked at seven steps above and for most of us this will be a great help, it may not be the be all and end all cure but it should help, always look to see what you need consult a medical practitioner and of course look to see if a program with support and techniques can help you to learn how to deal with anxiety effectively and fully.