First let’s start with a quick explanation of anxiety. Anxiety is how the body and mind react to a real or perceived threat. These reactions can manifest emotionally or behaviorally. Someone with anxiety can feel uneasy, distressed, or dread towards a situation. I often describe it as a feeling of “wanting to run.”
If you have anxiety, it is always helpful to discuss it with a professional but there are things you can try for yourself to possibly ease your symptoms. If you find that anxiety is interfering with your daily functioning, it is best to see a professional.
1. Relaxation techniques
There are several breathing techniques you can research and try. There is also a method called, progressive muscle relaxation. This is where you tense and release muscle groups throughout your body. Practice by starting at your head and working your way down the body. You can also get creative. Listening to music or painting helps some people to relieve their anxiety. Relaxation techniques help to calm the mind and lower a racing heart beat.
2. Grounding techniques
Grounding techniques are useful when your mind is bouncing from one idea to another. There are different grounding techniques but one easy one to remember is the 5-4-3-2-1.
Name 5 things you see around you.
Name 4 things you can touch.
Name 3 things you hear.
Name 2 things you can smell and
Name one thing you can taste.
3. Mental/emotional techniques
Anxiety firsts presents itself by intrusive thoughts. It then leads to negative feelings and sometimes negative behaviors. So we have to realize these thoughts and then CUT THEM OFF! There are several things you can do. Call a friend or loved one. Use humor. Be easy on yourself. Think back to when you made it through something else that was difficult. Pray. Positive self-talk. Realize you are not alone.