Anxiety Troubles? Here are 10 Ways to Manage the Condition.

 Does your heart beat faster in response to a stressful situation? Do your palms get sweaty when you’re confronted with an overwhelming task or event?

Well, those are signs of anxiety — our body’s inherent response to stress.

If you haven’t recognized your triggers yet, here are a few common ones:

• First day at a new job

• Meeting your partner’s family

• Making a presentation in front of a large audience 

Every individual has different triggers, and identifying them is one of the most pivotal steps to coping and managing anxiety attacks.

However, recognizing your triggers can take some time and self-reflection. In the meantime, there are things you can do to try to help calm your mind. Here are some quick tips you can fall back on if your anxiety is getting in the way of your daily life.

10 ways to cope with anxiety

• Question your thought pattern
  
  

Negative thoughts can take root in your mind and distort the intensity of the situation. Take a moment to question if these negative thoughts are backed by evidence. Make note of what supports the thought and what doesn’t — and you’ll often find that the situation is not as bad as your mind made it out to be.

• Indulge in focused, deep breathing
  
  

Try breathing in for four counts and breathing out for four counts for five minutes on a regular basis. By concentrating on your breath and evening it out, you’ll slow your heart rate which should help calm you down. The 4-7-8 technique is also helpful — exhale out through your mouth, making a whoosh sound. Close your mouth and inhale slowly through your nose to a mental count of 4. Hold your breath for a count of 7. Exhale through your mouth, making a whoosh sound to a count of 8.

• Use aromatherapy
  
  Be it in oil form, incense, or a candle, scents like lavender, chamomile, and sandalwood can be very soothing. These activate certain receptors in your brain that ease anxiety.

• Go for a walk
  
  

Sometimes, the best way to stop anxious thoughts is to walk away from the situation. What’s more, according to a study published in the American Journal of Preventive Medicine, going for a walk outdoors can lift your mood and boost your emotional health.

• Write down your thoughts

It is always good to jot down what’s making you anxious. Getting it out of your head and seeing it on paper can make it less daunting.

The above-mentioned techniques are generally helpful for those who experience anxiety irregularly, but could also work for someone who is suffering from Generalized Anxiety Disorder (GAD).

That being said, if you have been diagnosed with GAD, quick coping methods shouldn’t be the only kind of treatment you employ. You’ll want to find long-term strategies to help lessen the severity of symptoms over a period of time.

Long-term strategies for coping with anxiety

• Daily or routine meditation

Meditating successfully may take a while as it involves a fair bit of concentration. With regular practice, one can eventually train their brain to disperse anxious thoughts when they arise. If you are finding it difficult to sit still and concentrate, try starting with yoga to begin training your mind and body for meditation. 

• Identify and learn to manage your triggers
  
  

It is essential to know what makes you anxious, and you can identify these triggers on your own or with the help of a therapist. Sometimes they can be obvious, like caffeine, drinking alcohol, or smoking. Other times they can be less obvious, and more complex — such as work-related scenarios or family issues.

When you finally identify your trigger, you should try to limit your exposure if you can. If that is not possible, seeking professional help is imperative.

• Keep your body and mind healthy
  
  

Working out regularly, eating balanced meals, getting at least six hours of sleep a night, and staying connected to people who care about you are great ways to stave off symptoms.

• Ask your doctor about medications
  
  

If your anxiety is acute enough that your mental health therapist believes you would benefit from medication, there are a range of options available. Speak to your doctor to see what will work best for you.

• Adopt Cognitive Behavioral Therapy (CBT)
  
  

Cognitive-behavioral therapy is a psycho-social intervention that aims to improve mental health. CBT helps think differently and react better to anxiety-causing situations. A professional can help you develop ways to change negative thought patterns and behaviors before they spiral.

If you find that none of the tips above work, then you should consult a qualified therapist or physician about neuropsychiatric disorders treatment.

At Plexus, an award-winning Neuro and Stem Cell Research Centre, anxiety-related issues — including neuropsychiatric disorders — are dealt with using various rehabilitative methods. Specially trained therapists help patients overcome anxiety issues while dealing with their underlying problems. Remember, if physical disorders and conditions can be managed through rehabilitation, then so can anxiety!