Feeling stress and anxiety is normal—but dealing with anxiety disorder can be tough. The Anxiety and Depression Association of America reported that approximately 40 million adults in the US deal with an anxiety disorder. It is the most common among psychiatric illnesses. Today, we’re discussing some coping mechanisms to help you sort through your anxiety, take control of your thoughts, and move forward. Try a few of these tips to lessen your anxiety in the future.
1. Yoga and Meditation
Anxiety can manifest physically in the body—yoga and meditation can help you to combat those symptoms. Yoga can help to relieve tightness, tension, and pain. If you are experiencing physical discomfort as a result of your anxiety, yoga may be the answer. Yoga and meditation are a great combination as they work your body and your mind. Relax and strengthen your muscles while you also relax your mind and take control of your thoughts. Meditation can help you to break up negative thinking patterns and have a great impact on your life.
2. Breathing Exercises
Taking a moment to practice some deep diaphragmatic breathing can make a world of difference. Anxiety attacks can lead to quick, shallowing breathing. This can increase anxiety as heart rate is increased, dizziness, and muscle tension. When you breathe, be sure that your abdomen is expanding. Breathing through your abdomen and diaphragmatic will help you to breath deeper and benefit more from breathing. Relax your shoulders and inhale slowly through the nose. Your abs should expand, and your chest should remain fairly level.
3. Count to Ten Slowly
When you are feeling the panic set in, take a minute count to ten. Close your eyes, take a deep breath, and slowly count to ten. This will help you to clear your mind and take control of your thoughts. When you’ve reached ten, repeat the process. You’ve just made it through ten seconds! This is an effective relaxation technique.
4. Exercise Daily
Making exercise a part of your daily life can reduce symptoms of anxiety and depression. Many studies have shown that physical activity reduces stress and improves mental health. According to the Anxiety and Depression Association of America, those who have vigorous exercise as part of their regular life are 25% less likely to experience depression and anxiety over the next five years. Regular exercise can be as effective as medication for some people dealing with anxiety. A single high-intensity session of exercise can have an immediate impact and regular activity over time can have long-term effects on your mental health. Being physically active can also help you sleep. Getting better sleep and enough sleep is also a great coping mechanism for anxiety.
5. Accept What is Out Your Control
Control the controllable things and let the rest go. Much of anxiety is centered around the inability to control things. When you can accept what you cannot control, it is much easier to focus on what you can control and move forward.