Anxiety is a common mental health challenge that many people will face at some point in their life. But some people have the burden of dealing with debilitating anxiety on a nearly daily basis. Whether the anxiety is about something specific, whether it’s big, or whether it’s just a general state of anxious mood, anxiety stops us from living a full, meaningful, and empowered life. Anxiety can make it difficult to live a life full of joy and potential.
Here Are 5 Anxiety Management Strategies
Diaphragmatic Breathing
This physical strategy is a highly effective anxiety treatment to help you learn how to relax in stressful and upsetting situations. For diaphragmatic breathing, focus on breathing into your stomach while keeping your shoulders down and relaxed. In other words, rather than expanding your chest, focus on letting your abdomen expand while inhaling.
Start a Gratitude Journal
First of all, let’s start small. Get into the habit of writing down two to four things you are grateful for each night before going to sleep. This is a simple way to train your mind and body to focus on the good that surrounds you.
Move Your Body
Exercise is a great way to alleviate the muscle tension that’s often accompanied with debilitating and chronic anxiety. What’s more, exercise releases chemicals your body likes (i.e. feel good chemicals) such as serotonin and dopamine. But don’t sweat it, you don’t have to do a gruelling workout at the gym to enjoy the benefits.
Start small. Just a half hour per day of biking, walking, swimming, or yoga can significantly help reduce anxiety. If half an hour feels too much, start with less. If you can get yourself to start with 5 minutes per day, that’s an excellent start. Think of it this way: The only way you can fail is by not moving your body at all. You can’t go wrong as long as you move your body. As you stick with a daily practice you will notice it getting easier over time, and you may even build to your ideal amount of working out over time.
Recognize You Are in Control
When anxiety strikes, it feels very much like it has total control over your mind and body. But the truth is, you are still in control. While external events can trigger your emotions, ultimately you have the choice about whether or not you feel those emotions. So the good news is, the anxiety does not automatically have control over you, though it almost certainly feels like it does.
By learning to take control, you gain confidence that you are strong and resilient enough to rise above this challenge. For some people, the anxiety is so debilitating that taking back control can only happen with some professional support.
Speak with a Professional
The cure for any psychological or physical ailment is to get to the root cause of the ailment rather than simply managing the symptoms of the ailment. Anxiety treatment is no different. A trained and experienced anxiety therapist can help you access your inner world to uncover what is triggering the anxiety. Professional anxiety treatment can also offer coping tools and strategies.
If you or a loved one is interested in exploring treatment, please contact us today. We would be more than happy to speak with you about how we may be able to help.
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