As a chronic sufferer of anxiety, many symptoms have come and gone while some remain annoyingly constant. While anxiety is totally manageable, it does take some time to learn just how to do so.
There are times in which I can literally feel my anxiety rising to higher levels. During those moments, I usually visualize a mental thermometer of some sort, starting from the bottom and quickly rising to the red-marked top.
When you find yourself constantly bumping heads with anxiety spells, this is when you should begin taking inventory of factors that may aid in your triggers like:
- Your environment
- The type of people who you may be conversing with or around
- Work you may be doing
- Food you’re eating or have eaten (although this is internal, you have a choice in keeping the wrong foods EXTERNAL!)
- Conflict of some sort
These are important to take in account for because recognizing your external sources gives you a better understanding of how to fix the internal problem: the anxiety.
As I began to understand the monster in anxiety that I was dealing with, I began to learn where it most often stems from. I found that I experience more anxiety symptoms when engaging with other people i.e. family members, people associated with work, and romantic interests. While this is kind of embarrassing to share, I want to be honest and show just how easy it is to be plagued by this disorder. YOU MUST BE FULLY AWARE OF HOW YOU CONDUCT YOUR EVERYDAY LIFE IF YOU WANT TO CONTROL IT. It is your everyday routines that hold the key to managing this devil.
There’s nothing fun about going through this but I’m excited to share good news with you, it can be controlled! I have 3 tips to share with you that have helped me overcome a moment of anxiety. Please do not misunderstand my tips for proven methods that will work for everyone. These things DO work for me and I’m sure they may help others but please do not fail to seek medical attention or other sources for remedies that may be more beneficial for you.
So here we go, 3 Ways to Overcome a Moment of Anxiety:
1. BREATHE DEEPLY. Several times if you must. Deep breathing regulates your heart beat and relaxes your muscles and relaxed muscles mean a more at-ease, YOU. Research has shown that deep breathing exercises contribute to better functioning bodily processes that aid in reducing anxiety. While there are many deep breathing methods that could help, I’ve stuck to the age old ‘inhale through the nose and exhale through the mouth’ and it works just fine for me. I can usually feel the difference in my body right away. Go ahead, try it! Inhale through your nose allowing your lower, then upper lungs to fill, hold it for 3 seconds, then release through your mouth, keeping your jaws in a relaxed state. Ready? Inhale. . . . . HOLD IT! (count to three) Exhale. . . . . Do it a few times and see how much better you feel!
2. FOCUS ON ONE POSITIVE THOUGHT & RECITE IT ALOUD OR MENTALLY. Thinking of something other than what’s upsetting you is a great way to decrease the discomfort of an attack. The last thing you should do is obsess over whatever factor that led you to this moment in the first place. Whenever I’m in the midst of an attack, I think of something that counter attacks my situation at hand. If my computer just crashed in the middle of this article knowing I hadn’t saved a single word, I am not going to keep reminding myself that I may never regain this information. Instead, I am going to concentrate on a positive possibility like “This is no big deal. If I can write an article about this once, I can write about it twice.” You see how I took a negative situation and made it more comfortable to deal with simply by changing my perspective? Recite your positive thought out loud or let it resound repetitively in your mind until you feel as if you’re more in control of your conflict and can handle it in a healthy manner. Insert positive thoughts here->>>>
3. REMAIN CALM. While this seems simple, it’s something we often forget to do when dealing with a highly stressful moment. You’ve already gotten worked up by your situation so treating it with a temper or paranoia is simply not going to help. While you’re grounding yourself, remember to stay calm. Do not allow yourself to experience negative emotions over and over again, it will only make matters worse. At this point, centering yourself in a calm demeanor is the best way to go!
While these tips are all beneficial in a moment of anxiety, please be mindful of your health condition and seek medical attention if you feel that self-conducted tools are just not enough. YOUR HEALTH IS A PRIORITY AND YOU SHOULD ALWAYS PLACE YOURSELF FIRST!
If you need, I’ve given great advice on how to self-prioritize and place yourself first. Get the full scoop HERE.
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Take Care of Yourselves!