More Than Our Story

Coping With Anxiety

Effective Methods for Manging Anxiety

Anxiety is the body’s natural response to stress, or real or perceived danger, that every person deals with at one time or another. Anxiety often presents as feelings of fear or worry. While it can sometimes motivate us to prepare for challenges, persistent anxiety can disrupt daily life and harm mental and physical health. Thankfully, there are practical strategies to help cope with anxiety, promote resilience, and regain your sense of calm. Let’s review some of the most effective methods for managing anxiety.

COMMON SIGN OF ANXIETY:

Nervousness

Increased body temperature

Sweating

Rapid breathing

Difficulty focusing

Anxiety attacks

Feelings of danger, panic, or dread

Severe nervousness or restlessness

Rapid heart rate

Trembling

Weakness

ANXIETY SIDE EFFECTS:
Health anxiety can have many side effects, including physical symptoms, mental health issues, and relationship and financial struggles, leading to emotional distress and disrupting your life.

Understanding Anxiety: Why It Happens

Anxiety is triggered when the brain perceives a potential threat, activating the “fight or flight” response. This response can be beneficial in actual danger, but when anxiety becomes chronic, it can be more harmful than helpful. Various factors, including genetics, environment, past experiences, and certain lifestyle habits, can contribute to heightened anxiety. Recognizing the roots of anxiety can help us develop strategies to manage it.

Set Realistic Goals and Break Down Tasks

Being overwhelmed can fuel anxiety. When facing large projects or multiple responsibilities, break them down into manageable steps, prioritize what needs to be done, and focus on completing one task at a time. Setting small, realistic, and achievable goals can foster a sense of accomplishment and control.

Reframe Negative Thinking

Reframe Irrational Thoughts: Anxiety often stems from catastrophizing—assuming the worst. Challenging these thoughts and reframing them can be helpful. For example, instead of thinking, “I’m going to fail this test, and it will ruin my career,” reframe it as “I can study and do my best. Even if I don’t get the score I want, I have other opportunities.
Keeping a journal of your anxious thoughts and examining them can provide perspective. Over time, this practice may reduce the frequency and impact of negative thoughts.

Prioritize Self-Care

Taking care of yourself can profoundly impact your anxiety levels. Prioritize quality sleep, maintain a balanced diet, and make time for activities you enjoy. Simple self-care practices, like a warm bath, reading a book, or spending time in nature, can provide comfort and help ease anxiety.

Practice Deep Breathing and Mindfulness

One simple and effective way to calm your nervous system is through controlled breathing exercises. Deep breathing slows the heart rate, reduces blood pressure, and can quickly alleviate physical symptoms of anxiety. Try the following:

Breathing practices may help you manage immediate feelings of anxiety. Focusing on your breathing will slow your heart rate and calm you down.
Mindfulness practices, such as meditation, can also help center thoughts in the present and reduce anxiety.

Practice Acceptance

Anxiety can be frustrating, and trying to avoid or suppress it may only make it worse. Instead, practicing acceptance allows you to acknowledge and sit with your anxiety without judgment. Accepting anxiety as a temporary experience that you can manage rather than something you need to eliminate can help reduce its hold on you.

Identify Your Triggers

Identify and learn to manage your triggers. You can do this on your own or with a therapist. Sometimes, triggers are apparent, and other times, they are less noticeable.

Limit Stimulants and Alcohol: Caffeine, nicotine, and alcohol can exacerbate anxiety symptoms. Consider reducing your intake of these substances and monitoring their impact on your anxiety levels.
Other Common Anxiety Triggers Include:
- Work, relationships, and other life stresses
- Side effects of certain medications
- Past traumas
- Chronic pain

Everyone has different triggers, and identifying them is one of the most critical steps to coping with and managing anxiety attacks.

Engage in Physical Activity

Sometimes, the best way to stop anxious thoughts is to leave a situation and get moving. Exercise has been shown to significantly reduce anxiety symptoms by releasing endorphins, which naturally elevate mood. It also provides a healthy outlet for releasing built-up stress. Any exercise that suits your lifestyle can help reduce anxiety symptoms. Aim for at least 30 minutes of physical activity most days of the week.

Eat Healthy Foods

A healthy diet incorporating vegetables, fruits, whole grains, and fish may be linked to reduced anxiety. Don’t skip meals, and keep healthful, energy-boosting snacks on hand.

Connect with Others

Isolation can intensify feelings of anxiety, so reaching out to friends or family can make a difference. Talking through your worries with someone you trust provides emotional support and may help you see your situation more objectively. Support groups, either in-person or online, also provide a valuable sense of community and shared understanding.

Seek Professional Support

Sometimes, anxiety may be too overwhelming to manage alone. If stress significantly impacts your daily life, relationships, or well-being, consider seeking help from a mental health professional. Therapies such as Cognitive Behavioral Therapy (CBT) have proven to be highly effective for treating anxiety. In some cases, medication may be recommended as part of a treatment plan.

Conclusion

Coping with anxiety requires patience, self-compassion, and persistence. While eliminating stress may not be possible, these strategies can help you manage symptoms and build resilience. Remember, it’s okay to ask for help; taking steps to care for your mental well-being is an investment in your overall health and happiness. By taking small, consistent steps, you can foster a more balanced, calm, and fulfilling life.

SOURCES

Mayo Clinic Health System, 11 Tips For Coping With An Anxiety Disorder, October 4, 2024, Siri Kabrick, APRN, C.N.P.
Healthline, Do You Live with Anxiety? Here Are 13 Ways to Cope, May 31, 2023, Ally Hirschlag, Medically reviewed by Bethany Juby, PsyD
Anxiety & Depression Association of America, Tips and Strategies to Manage Anxiety and Stress

Daniel

Daniel is an extremely curious person, a wealth of random knowledge and facts. Extremely passionate about a vast array of interests ranging from health to history, science to athletics, everything culinary and the list goes on. Trust us, you would want to be on his team for Trivial Pursuit. Daniel is also years into his battle with brain cancer. He experienced a seizure while on a Zoom call at work in late 2020 and quite literally, his life changed within minutes. After his operation he started to talk about his story but had always known it was more than just him. From then, More Than Our Story became a PROJECT that has evolved into the starting point it is today.

More Than Our Story

Coping With Anxiety

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