10 Ways How To Deal with Anxiety
Introduction
Anxiety disorders are the most common form of mental illness in the United States, affecting more than 18% of the population during their lifetime. But despite their prevalence, people with anxiety are often misunderstood and mistreated by friends, family, and even medical professionals. This misunderstanding can lead to further feelings of isolation and self-loathing, which only exacerbate feelings of anxiety in the long run. But by better understanding this condition and its treatment options, you can take control of your anxiety in an approachable way that works for you and your unique situation. So without further ado, here are 10 ways to deal with anxiety!
1) Understand what is causing your anxiety
Anxiety disorders are the most common form of mental illness in the United States, affecting more than 18% of the population during their lifetime. But despite their prevalence, people with anxiety are often misunderstood and mistreated by friends, family, and even medical professionals. This misunderstanding can lead to further feelings of isolation and self-loathing, which only exacerbate feelings of anxiety in the long run. But by better understanding this condition and its treatment options, you can take control of your anxiety in an approachable way that works for you and your unique situation. So without further ado, here are 10 ways to deal with anxiety!
2) Change your thoughts if they are irrational
Unproductive thoughts can make you feel anxious, so try your best to replace them with rational thoughts. For example, if you’re worried about a test, think back on all of your study sessions instead of focusing on all possible negative outcomes. If you’re feeling anxious about an upcoming presentation, remember that all you have to do is speak in front of a group; it might not be easy, but it is necessary for success. Remembering these types of things will help ease anxiety and give you confidence when faced with stressful situations. While self-help methods are often helpful for dealing with anxiety, it’s also important to talk to a therapist or counselor who can provide additional guidance and support.
3) Practice your breathing exercises
Our bodies are pretty incredible—we can do everything from walking and talking to digesting food. And, according to some research, one of our bodies’ strongest mechanisms for dealing with anxiety is simply breathing deeply. You may want to try a few different techniques or even check out some online exercises that help relieve anxiety by focusing on breathing—it’s also recommended as self-help in dealing with other emotions as well. There are tons of apps available too if you prefer that format. If you have anxiety and need help controlling it, make sure you seek professional advice before trying any kind of self-help.
4) Get moving! Exercise releases endorphins that fight anxiety
Endorphins, or feel-good hormones, are released during a bout of exercise, helping to elevate your mood and reduce anxiety. Exercise also serves as a distraction from worrisome thoughts, allowing you time for yourself. And who doesn’t love that? Getting moving doesn’t have to be difficult: Try taking a walk around your neighborhood or block, or find an activity that you can do indoors if it’s too hot or cold outside. Hit up YouTube and search workouts for hundreds of different workouts! You can even create one of your own! Choose an activity that is appropriate for your fitness level and then make it fun—you’ll be glad you did!
5) Avoid things that make you anxious
One of the best ways to deal with anxiety is just by removing yourself from whatever makes you anxious. If you know that going out in a crowd will cause you anxiety, then don’t go out in a crowd. If driving in traffic will make you anxious, then try another way of getting where you need to go. If working long hours will give you anxiety, then work fewer hours or hire additional help. The goal is not to let your anxieties control your life—you can be proactive and take steps towards lessening those anxieties instead.
6) Reach out for support
If you’re dealing with anxiety and are looking for self-help, it’s important to reach out for support. Not only is it more likely that your friends will understand what you’re going through, but reaching out can help you develop supportive relationships—something that many people find helpful when living with anxiety. Try bringing up topics related to your anxiety in conversation. Tell them about how much you appreciate their patience and understanding, or ask how they cope with their own anxieties. You may be surprised by how open they are and how willing they are to listen.
7) Don’t should on yourself – give yourself permission to feel whatever you are feeling
It’s a cliche, but it works: We worry what other people will think of us if we aren’t happy or perfect. So we try not to feel our anxiety and depression, and instead, just focus on being happy all of the time. This just makes us more anxious, depressed, and unhappy! The fact is that none of us are happy all the time (see exhibit A: Donald Trump). And that’s okay. Give yourself permission to feel whatever you are feeling; if you need some self-help tools for doing so, check out The Feeling Good Handbook by David Burns or Feeling Good by Dr.
8) Stay away from people who bring you down or make you anxious
You don’t need people in your life who make you anxious, either. If a friend or colleague is critical of you, chances are they bring that same negative energy into everything else in their lives. If they’re always angry about something, you might start feeling like life is just a series of disappointments and unmet expectations. If someone frequently lets you down—and expects you to pick up their slack—you may start feeling like nothing will ever go your way, either. Why put yourself through that? Make a list of people who bring negativity into your life, and then decide how much time it’s worth spending around them. I would suggest having at least five people on your list that bring more pain than good into your life.
9) Develop a toolkit so you can handle difficult situations without falling apart
Having a toolkit of coping mechanisms is really important if you experience anxiety. This can include distracting yourself, deep breathing, talking to someone who makes you feel safe, etc. It’s so important that you have different tools ready depending on what level of anxiety you are feeling. Developing a toolkit will keep you more stable and make it easier for you to get through difficult situations without having a panic attack or complete meltdown. It’s also helpful to know which self-help strategies work best for you! For example, if your therapist suggests listening to music or taking a walk outside when an anxious thought arises, try it out and see if those are effective tools for you in managing your symptoms.
10) Don’t be hard on yourself – everyone feels anxious at times
It’s normal to feel anxious when you’re nervous about something – after all, anxiety is your body’s natural response in such situations. Being able to identify what is causing you anxiety and why it makes you feel so on edge can help alleviate some of your stress; for example, if you have a job interview coming up, knowing that that situation would make any human being a little uneasy will help reassure you. When it comes down to it, remember that being anxious doesn’t mean there is anything wrong with you – it just means that something is making you uncomfortable.
Check out some books How To Deal with Anxiety
Some resources for more information:
NAMI: National Alliance on Mental Illness – https://nami.org/About-Mental-Illness/Mental-Health-Conditions/Anxiety-Disorders/Support