We all know that being a victim of anxiety is the job of a lifetime. From the constant thought process and “what do you think if” scenarios and the physical strain it causes on your body , getting an escape from the signs isn’t easy.
So, trying to control anxiety’s effects on your daily life is vital.
So, we surveyed people suffering from anxiety as well as a handful of mental health professionals to share their tips for getting through the day after anxiety sets in.
1. Put aside time for worry
Last thing that you want to do is allow yourself to be worried isn’t it? Not necessarily. Many sufferers of anxiety find a routine worry break useful.
“Most sufferers of anxiety have trouble with overthinking and not being able turn their thoughts away,” Says Jenny Matthews, an LMFT.
Recording your worries to come back to later can assist you in learning how to take the control of thoughts, and not let them linger on throughout the day. You acknowledge them and give yourself the right to return to them later.
Matthews states that as you work on your worry-free time and practice worry time, you’ll notice that the strength of your everyday worries will decrease by the time you return to the subject.
2. Stop and take several deep breaths
If you’re susceptible to stress and anxiety attacks and panic attacks, then you understand the importance of being able to breathe in a proper manner. Breathing exercises help to slow your thoughts, ease stress and anxiety.
Bryanna Burkhart is an expert in managing anxiety. She’s overcome severe depression, anxiety and suicidal thoughts in order to be a life- and achievement coach and a certified neurolinguistics programer.
For her, the exercises that help ground her can help reduce anxiety and bring it back to high-functioning.
Dr. Bryan Bruno, medical director at MidCity TMS Dr. Bryan Bruno, medical director at MidCity TMS, believes that breathing is a crucial tool to include in your arsenal of tricks.
“One of the most efficient, simple, and most effective methods to lower anxiety is to breathe deeply,” he says.
A deep breath from your diaphragm, Bruno explains, will aid in increasing your oxygen consumption and reduce your heart rate and relax your muscles. This will all physiologically decrease the stress response.
3. Change your perception of anxiety
“When you think of anxiety as a method by which your body is providing you with information, it prevents your mind from thinking that ‘oh, something is wrong I’m suffering from anxiety disorder'” explains Danielle Swimm, MA, LCPC.
“It serves a vital function for a lot of people. Perhaps you should focus on slowing down or improve your self-care practices, go involved in therapy to address an unresolved issue, or even escape from the toxic relation,” she explains.
“Once you begin to pay attention to your anxiety and connect to your body the anxiety will decrease dramatically,” Swimm adds.
4. Remove it from your head
The thoughts that are circling around in your head require interruption. One method to stop that loop of anxiety is to clear thoughts out of your head.
Then, she reviews the list and examines the list and asks “Is this really true?” If it is then she will ask her “What should I be doing?”
If she isn’t able to change it the focus is on the things she can let go of the situation.
5. You can learn from others
In terms of anxiety when traveling, Beth Daigle says that her biggest concern is the flight and landing on the plane.
“I’ve used a variety of strategies to avoid an inadvertent anxiety attack when flying but the one that has proved most effective is to pay attentively to the airline attendants.” Daigle explains.
“As the anxiety grows with every movement of the plane, or drop in altitude I carefully observe the crew’s mannerisms as well as facial expressions. If they’re walking at a normal pace and have smiles on their faces and have a pleasant conversation and seem to be having a good time, this should be a sign that everything is in order and that it’s okay to breathe deeply and tighten my fists” Daigle says.
Some anxiety-reducing exercises may not be effective for you, and it may require some time and patience to find the perfect solution. When you start feeling your anxiety consuming your day Try one of the five techniques listed below.