7 Effective Ways to Manage Anxiety

7 Effective Ways to Manage Anxiety

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“People tend to dwell more on negative things than on good things. So the mind becomes obsessed with negative things, with judgments, guilt and anxiety produced by thoughts about the future and so on.” – Eckhart Tolle, author of “The Power of Now

The American Psychological Association (APA) defines anxiety as “an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.”

Pretty much all of us can resonate with having had a bout of anxiety… maybe even within the last 24 hours.

Anxiety is incredibly common; especially in this crazy, tuned-in (but not really), smartphone carrying, an ultra-competitive society that we find ourselves in. To be perfectly clear, having occasional anxiety is completely normal. All of us get overwhelmed from time to time, with the demands and stressors of life an almost daily occurrence.

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Here are 7 effective, practical ways to deal with anxiety in your life:

1. Remember… anxiety is impulsive.

Sometimes our brain works in mysterious ways. Actually, make that most of the time. Impulsivity is something that we are all subject to from time to time…and it’s automatic.

Our brains have a “fight or flight” mechanism, attributed to evolutionary changes in the brain responsible for controlling how the body functions in an emergency. Here is a brilliant analogy that was found when scouring the web…

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While drinking your second cup of coffee at work, you hear your boss say “Could I see you in my office?” Upon hearing these words, the hypothalamus of your brain messages your adrenal glands and within seconds your body is summoning all of the same powers that your cavemen ancestors needed when encountering a wild animal.

As you enter the bosses’ office, you are now experiencing a full-fledged fight or flight response. You know that you can’t flee, so instead, all that energy is just building up inside until you feel like you’re ready to explode. Then, your boss looks your straight in the eye…”We’re considering you for a promotion.”

2. Remind yourself that anxious feelings are temporary.

As with nearly everything else, anxiety comes and goes. The reason for this is simple: our body, mind, and life experiences are constantly changing. As such, our brains must constantly change and adapt.

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Uncertainty is without a doubt the most powerful and common precursor of anxiety. When we feel out of control in any way, we are almost always going to experience an anxious response.  When you’re feeling overwhelmed or out of control, remember that these feelings are temporary.  “This too shall pass…”

And then? Well, it begins to go away…

 3. Get active.

Exercise is probably the best antidote to anxiety. It doesn’t matter what kind of exercise– bike, hike, swim, run, shoot hoops – do whatever as long as the heart is pumping as a good rate. Simply put: exercise boosts our mood. Interestingly, exercise of any form has been shown to be as effective (if not more so) than antidepressants.  Not only does exercise boost your mood, but the exposure to fresh clean air and sunshine can also quickly brighten your mood.

In a book called “The Depression Cure”, clinical psychologist states: “Exercise changes the brain. It increases the activity level of important brain chemicals such as dopamine and serotonin…(it) also increases the brain’s production of a key growth hormone that normally plummets in depression…some parts of the brain start to shrink over time, and learning and memory are impaired…exercise reduces this trend, protecting the brain in a way nothing else can.”

4. Treat yourself well.

When we are not feeling well, our innate response is to rest; maybe even make ourselves a hot cup of tea and try to get some sleep. This response is almost automatic…we’ve been “trained” to do this when we don’t feel well.

When we feel anxious, we don’t feel well. The only difference is that we need to be more proactive about how we treat ourselves because we have more control over how we respond, unlike most physical illness.

So, be proactive by meditating, reading something inspiring, getting some rest, getting outdoors…whatever brings feelings of joy and peace, do it. Be your own advocate.

 5. Focus on your breath.

Depending on where and when our anxious feelings occur, we may be limited in how they’re dealt with. If in a cubicle at work or in a crowded public area, bringing attention to your breath is a great way to help ease anxiety.

Bring focus to the breath for a few moments – put one hand on the abdominal area and another on the chest while trying to make the abdominal area move more. The reason: when we are anxious we have a tendency to breathe in a more shallow fashion (with more chest movement).

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control anxiety with breathong

Make a conscious effort to fill up the abdominal/diaphragm/belly area with deep, mindful inhalations. Then slowly exhale while feeling the anxiety fleeing.  Take a deep breath in for 4 seconds, and slowly exhale over an 8-second count.  Or focus only on your breath for 60 seconds while attempting to think of nothing else.

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Proper oxygen sent to the brain can immediately bring a sense of reason back into your mind, allowing your anxiety to diminish.

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6. Understand the human brain.

This is another way of reminding us that we are not our brains. This fact cannot be reiterated enough, yet it is often overlooked, or unknown by many.

Neuroscientists, psychologists, and psychiatrists all say the same thing… we have the emotional, primitive parts of our brain (the ‘amygdala’) that is responsible for the generation and processing of primal emotions (fear, worry), and the logical parts – the frontal lobes and cortex which are educated, sophisticated, and reasoning.

In layman’s terms – we have both the drama queen from the local community theatre and the distinguished, intellectual Harvard professor telling us what to do.

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7. Distract yourself.

We may have the most complex, advanced brains in the animal kingdom but that doesn’t mean that we aren’t susceptible to a nice, juicy distraction every now and then.

When anxiety is rampant, we want to get out of our own heads as much as possible. It really doesn’t matter how it’s done – a movie, game, book, magazine, puzzle, etc. – as long as it gets the mind to focus onto something else.

 

How have you overcome anxiety?  Add your valuable resources into the discussion below…

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44 thoughts on “7 Effective Ways to Manage Anxiety

  1. I am suffering from depression at the moment and find being naked helps especially when outside . I have tried searching the internet to see if anyone else has found this but cant find anything ,does anyone here know anything about it

  2. Distraction is NOT regarded as being positive in the long term. As difficult as it seems, allowing anxiety to peak and naturally fade over minutes and coming to realise that you can survive it is the best method of programming your brain long-term. Google Mindfulness, it really helps.

  3. let me tell you this ,i was down and out with it till i went got a blood test and found out i was vitamin b12 ,i started takeing it at a high volume 15 units a day ,i have been free for over a month now ,i also was insulin resistiant so took suger out of my diet never felt better then this for a long time hope this opens some doors for some tyvm

  4. I try to practise all these tips mentioned above, and they do help when anxiety is hitting you hard. Irrational Anxiety is just like a faulty switch in your car that gets stuck on alert, instead of switching off….you have to acknowledge it but say ok I know you're there but I'm not going to take notice of you right now….and as an emotion it doesn't stay forever….it's easier said than done, but it does work.

  5. Thanks for sharing! This was very insightful as well as valuable for those who suffer from levels of anxiety that many people except as a normal set back.
    I do think its important to know that if you suffer from a more cronic anxiety issue, even if these 7 management seem to work more often than not, there can very well be more under the surface than you even realize. I feel, being a ptsd and GAD(generalized anxiety disorder) survivor, that the best course of action isto consult a trained one on one pyhcologist that can help you find where the roots of your issues are planted and nip them at that sourse. Great Article

  6. Yoga was my way to get out of the anxiety circle, short term and long term. The effects on both body and mind spread right during the first exercise and hold on with regular practice. You still suffer from anxiety? Give it a try!

  7. these are all very helpful tips in overcoming anxiety. i have used every single one of these, but the most important to remember is number 2, the anxious feelings are temporary. I did not believe this when everyone was telling me that the anxiety would go away, but I can promise you it does, and it will. you are strong enough to get through this, always remember that. focus on what makes you happy and comfortable, be with loving and supportive people if you can. be mindful, getting your mind off of it is a big part in making yourself better, which means you have to stay busy. some days it may be hard, and those are days you may need to rest. but the more you try to get out and do something, the better you will feel at the end of the day. you are in the drivers seat. another piece of advice that helped me was that if you do have another anxiety attack, (which you may not) do not let it make you feel like you're taking a step back. it happens to the best of us. you will get through it, you will be okay. good luck and god bless you.

  8. these are all very helpful tips in overcoming anxiety. i have used every single one of these, but the most important to remember is number 2, the anxious feelings are temporary. I did not believe this when everyone was telling me that the anxiety would go away, but I can promise you it does, and it will. you are strong enough to get through this, always remember that. focus on what makes you happy and comfortable, be with loving and supportive people if you can. be mindful, getting your mind off of it is a big part in making yourself better, which means you have to stay busy. some days it may be hard, and those are days you may need to rest. but the more you try to get out and do something, the better you will feel at the end of the day. you are in the drivers seat. another piece of advice that helped me was that if you do have another anxiety attack, (which you may not) do not let it make you feel like you’re taking a step back. it happens to the best of us. you will get through it, you will be okay. good luck and god bless you.

  9. I have anxiety coupled with depression. Apparently this isn't rare but I'm still learning about it. I get sad and lose track of the good in my life in the midst of my anxiety. So I started an "I am thankful for" list to remind me of the good and keep me centered when my mind starts panicking/getting impulsive. It helps a lot and seeing good examples of my own herstory reminds me that the actions I choose now will become part of my own herstory later.

  10. Deep breathes are helpful..anxiety is temporary but it affects efficiency of brain during work..so try to be calm and think less do more,unnecessary thinking accelerates anxiety.

  11. Thank u….so much for givng a new life to me…
    actually i m having antideptessant since last few months..

    i had tried a lot 2 go without it by exercise music n meditation…
    but it does work for few days n after that its the same..

    a psychiatrist had diagnosed me with dysthia..another told me i m a mild bipolar …
    i m rly cnfsed …should i go for antideprsnt or not.
    .i want 2 go for holistic healing…but its not working that much
    ..pls help me …..

  12. Many of these do not apply to conversion disorder because they address cognitive rational thinking while conversion disorder bypasses cognitive thinking and goes directly to the reptile brain.

    Note that the article leave the third part of the Fight Flghts or Freeze mechanism. The freeze mechanism is what I most often experience.

    In the example where the boss asks you to her office, you would not be able to go into the office because you would have the freeze response. Even though she was going to give you a raise doesn’t matter.

    If someone comes to your desk and says it’s okay, she’s giving you a raise – it will not influence the conversion response. Because the information that you are getting a raise is cognitive and will not influence the conversion response.

    So you will stay frozen at your desk even though you know cognitively that if you get up and go into the boss’s office, you will get a raise.

    People will say “BUT But but — that’s insane !!”

    YUP — That’s exactly what it is. That’s what insanity feels like. That’s how insanity works.

    .

  13. Now to remember to pop it all into practice when I'm feeling anxious. Exercise, breathing and laughter would have to be my cures for anxiety. Having a caring partner is a massive help.

  14. I started circuit classes and exercise/boxing really has made a massive impact and changed my life!!!
    I was an emotional wreck 7 mths ago , no longer need antidepresants.
    Going to the gym isn't the same needs to be a fight club, the training is intensive and makes you feel great

  15. very good tips I have beel appying them frequently in stressful times. At the moment I going through some very difficult life changing issues and I am grateful for this knowledge, so I can deal with this turmoil and overcome it!

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