Anxiety is a common feeling in human life, but in excess, it can become a big problem. When it reaches this level, it stops being just a feeling and becomes a disorder, which harms our mental health. Therefore, it is important to know tips on how to deal with anxiety.
About 31% of the US population has a diagnosed anxiety disorder, but it is known that not all people suffering from this condition are diagnosed. I am one of those people. So, you can imagine that this number might be much higher.
The hustle and bustle of daily life, the speed of information exchange, social media, societal pressure, and even self-sabotage make many people feel more anxious than usual. To prevent anxiety from being triggered, gaining greater proportion, and impacting your life, there are some strategies you can use to learn to control your emotional state. These were the strategies that helped me deal with my anxiety!
But of course, these strategies are not treatments for anxiety disorder. I will share my experience of how I control my emotional state to live a more balanced life. If you are struggling with this mental health problem and cannot improve through these strategies, I recommend seeking professional help.
To start, what is anxiety?
As I mentioned before, anxiety is a natural feeling in humans that arises from the body’s response to stress. It is very important for our survival, allowing us to feel fear, foresee risks, and take necessary measures to protect ourselves and act appropriately.
The problem arises when this anxiety, which is supposed to be beneficial and productive for humans, reaches harmful levels. Since nowadays we do not need to defend ourselves from dangers constantly, the stressful life makes our mind see danger where it shouldn’t.
When we are anxious, we stop living in the present moment and worry excessively about the future. Thoughts of incapacity and impossibility of completing tasks arise. Focus dissipates, while various fears and insecurities invade the mind. The sensation is that we lose control over our mind and body.
Anxiety-related disorders
Excessive anxiety can lead to Generalized Anxiety Disorder (GAD) and several other disorders, such as:
- Panic Disorder: Involves recurrent panic attacks, which are sudden episodes of intense fear that may include physical symptoms like chest pain, palpitations, and shortness of breath.
- Social Anxiety Disorder: Also known as social phobia, it is the intense fear of being negatively judged in social or performance situations.
- Specific Phobias: Intense and irrational fear of specific objects or situations, such as heights, animals, or flying.
- Obsessive-Compulsive Disorder (OCD): Involves obsessive thoughts and compulsive behaviors that the person feels the need to perform repeatedly.
- Excoriation Disorder: Also known as skin picking disorder, it is a disorder characterized by the compulsive habit of picking, scratching, pinching, or scraping one’s skin, resulting in lesions.
How to deal with anxiety?
You see that anxiety can become something much more serious, right? Throughout my life, anxiety has harmed me in various moments. I always had symptoms like getting very nervous before a public presentation, losing my appetite and sleep. I also had performance problems and lack of focus, with palpitations, shortness of breath, and hyperventilation at school and work. Additionally, I discovered Excoriation Disorder, which is one of the main consequences of anxiety that affects my life.
Although I have not found a cure, which I am not even sure is possible, today I live well, controlling anxiety and my entire emotional state with self-awareness, healthy habits, and relaxation techniques. Psychological treatment was also fundamental in identifying behaviors and situations that are triggers and learning techniques to deal with anxiety.
That’s why I wanted to write this post so that more people can enjoy the benefits of living a more balanced and healthy life, without the negative impact of anxiety. Here are my tips on how to deal with anxiety!
Self-awareness: understand the cause
One of the first steps to better deal with anxiety is to understand the cause. It is possible to do this with self-awareness, mainly by understanding your emotions, knowing what you are feeling at different moments and why you are feeling it.
There are several self-awareness tools, and you can choose one that best suits your personal style to practice and start identifying what triggers your anxiety. Here are some I recommend:
- Self-reflection: Dedicate some time in your day or week to reflect on how you are feeling and what impacted this feeling. Reflect on your behaviors and automatic responses and ask yourself why you always repeat them.
- Diary: Like self-reflection, a diary is a way to identify behaviors and causes of certain patterns. Keeping a diary and writing about my feelings helped me a lot to recognize anxiety triggers and avoid them.
- Astrology: This tool offers insights into your personality, behaviors, and life patterns. Astrology also helped me a lot to understand who I am and why I am the way I am, as well as to understand the diversity of the world and how to achieve personal growth.
- Feedback: Ask for honest feedback from friends, family, or colleagues about your actions and behaviors. Use this feedback to reflect on how you are perceived by others and what you can improve.
Each person experiences anxiety differently. Therefore, it is important not to generalize or compare.
Self-awareness allows you to understand that you are a unique person, with unique life experiences that may have motivated different patterns and emotional imbalances. It is a continuous process that can lead you not only to find a unique solution to control your anxiety but also to have a more balanced, conscious, and satisfying life.
Healthy habits: improve your routine and health
This tip is very obvious, but it needs to be emphasized. Having healthy habits is essential for improving mental health!
Some people believe that physical exercises are only beneficial for physical health and aesthetics. But they are mistaken, as numerous scientific studies demonstrate that regular physical exercise has a positive impact on mental health!
Moreover, a good diet directly impacts mental health, providing a better quality of life by regulating brain functions, including disposition, memory, and emotion control.
I know that many anxious people (like me) will think “oh, but I don’t have time,” “my life is hectic.” I understand, but you don’t need to go to the gym every day to have healthy habits. You can practice other physical exercises, like yoga or dance, stretch a little after work, or walk instead of driving to some places. There are many ways to include physical exercises in your routine.
I spent some time being sedentary, and it was very harmful to my mental health. My anxiety worsened a lot. Nowadays, even if I’m not doing something structured, I try to at least stretch three times a week. There are free apps with various physical exercises, like Nike Training, which I use.
Other healthy habits that help deal with anxiety: organizing your routine, regulating your sleep schedule, and sleeping at least 7 hours daily.
Relaxation techniques: learn how to release stress
To be honest, I never believed I could include relaxation techniques in my daily life, nor did I believe they would be effective until I decided to try and became a fan. Here are the ones I recommend:
- Deep Breathing: This technique can calm the nervous system, reduce anxiety, and promote relaxation. It is good to practice every day, but it is also highly recommended during moments of crisis. Try diaphragmatic breathing, inhaling deeply through your nose, feeling your abdomen expand, and then exhaling slowly through your mouth.
- Meditation: Meditation is a practice that involves focusing the mind on the present moment, usually through concentration on breathing, an object, or a mantra. Regular meditation can help reduce stress, promote mental clarity, and cultivate inner calm.
- Guided Visualization: Guided visualization involves imagining a relaxing or peaceful scene, like a tranquil beach or a serene garden. By focusing on these mental images, you can reduce stress and promote a sense of calm and relaxation.
Besides these techniques, another strategy I use, especially in moments of anxiety crisis to distract the mind from the feeling of danger, is to focus on something in the environment. Pay attention to the objects around you, their colors, smells, and the sensation of your body in the environment. Try to be as present as possible.
This technique is also known as Mindfulness, and you can use it to help someone experiencing an anxiety crisis. Just ask the questions I mentioned to distract the person.
Self-love, optimism, and acceptance: nobody is perfect
I need to tell you something: if you are an anxious person, dealing with it is a process, and it’s okay if you don’t improve right away. It is gradually that you build a more balanced and happy life.
Nobody is perfect! Give yourself some time. Your body and mind are learning to cope with this chaotic world. Do not be too hard on yourself and trust your ability. All evolution starts from within, and self-love is the main fuel for a healthy life. Start there.
If today it doesn’t work out, it’s okay! Keep trying tomorrow because tomorrow is a new day, and it can be much better. Here I am, teaching and learning every day. I am unfinished and imperfect. We all are. But I know that who I am today is a little better than who I was yesterday, and that’s what matters. Carry this positive thought as your main motto to deal with anxiety!
Psychological treatment: you are not alone
Seek a psychology professional if you are struggling with anxiety and cannot improve in any other way. If you cannot afford it, no problem, here are some sites and apps that offer free therapy and counselling!