Anxiety affects millions of individuals worldwide. It’s easy to become absorbed by our anxieties, whether they’re global, political, or simply personal. This might leave us feeling helpless and frozen, which isn’t helpful to finding peace or making changes.
We must take care of our mental health in order to be our most authentic selves and most powerful in our lives. That entails figuring out how to deal with our anxieties and how to relax.
Here is a list of tactics devised by specialists in various fields that any of us may use in those moments when we feel overwhelmed, emotionally provoked, and our anxiety begins to rise.
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Breathing may be a useful method for coping with worry and other overwhelming emotions. Starting with 4-7-8 is a good place to start. This five-step breathing technique is simple to follow and quite effective.
Begin by placing the tip of your tongue directly below your two front teeth at the top of your mouth. Inhale deeply for four seconds via your nose. After that, hold your breath for seven seconds. For a count of eight seconds, exhale through your mouth.
As you do this, try to produce a “whooshing” sound. Start over, breathing in for a count of four, and repeat the cycle a few times before returning to your usual breathing pattern. The activity has been demonstrated to aid with stress relief, blood pressure reduction, and sleep induction.
3. Figure Out What Is Causing the Tension
Physical signs of panic and anxiety, such as shaking, chest discomfort, and a racing heart, are frequently more noticeable than determining what is causing your concern. To get to the bottom of your anxiety, you must first figure out what’s upsetting you.
Set aside some time to explore your ideas and feelings in order to get to the root of your worry.
Many times, anxiety is caused by worrying about things that haven’t happened yet and may never happen. Even if everything appears to be in order, you may be concerned about situations such as losing your job, being ill, or the safety of your loved ones.
Life is unpredictable, and no matter how hard you try, you will not always be able to control what happens. You may, however, choose how you will approach the uncertainty. By letting go of fear and concentrating on appreciation, you may transform your worry into a source of power.
You can assist your loved ones in recognizing when their anxiety-driven patterns arise if you have knowledge of their anxiety. When my partner realizes that I’m grumpy with her or being too fussy because of my job worry, I find it beneficial.
We can point out each other’s tendencies since we know each other’s routines so well and have such a trustworthy connection. Even if this isn’t always met with grace, the message gets through.
6. Mind Diversion
If you educate yourself about cognitive-behavioral theories of anxiety, which you may do by reading or attending a therapy session with your loved one, you’ll be a more valuable support person. Instead, you might attempt these tactics that have proven to be beneficial to those who suffer from anxiety.
7. Take Help From Family or Friends
Because avoidance is a hallmark of anxiety, we may feel compelled to “help out” by doing things for our avoidant family members, thereby feeding their avoidance.
If, for example, your worried roommate finds making phone calls extremely distressing and you end up doing it for them, they will never overcome their aversion.
Follow these 7 steps and you will be able to cope with your issues of uneasiness in the perfect manner.