For some people, anxiety is an uncomfortable feeling that they have periodically. For others, it’s a state of mind that is constantly torturing them and impacting every aspect of their life.
There is no one-size-fits-all definition of how anxiety feels for everyone. The truth is that it affects everyone differently. Anxiety is your body’s physical response to something you perceive as wrong.
It can be difficult to manage anxiety’s mental and physical discomfort. However, below are 5 ways to deal with anxiety.
Five Tips that Might Help You Cope with Your Anxiety
Fight Anxious Thoughts
If you are dealing with anxiety, you likely have several negative and irrational thoughts. When you look at a scenario, you imagine that the worst will happen.
The worry is so natural to you that it becomes a reality. When something positive does happen, it feels like a surprise.
To counteract anxious thoughts requires proactive care. When a negative thought pops in your head, challenge it. This is the only way to break the pattern of negative thoughts.
Ask yourself, are things as bad as my mind tells me? What is the most realistic outcome for what I am experiencing? Start to train yourself to believe that a positive result is possible.
Recognize Negative Thinking Patterns
It can be hard to fix negative thinking patterns if you can’t identify when they are happening. Remember, life is a series of grey, never black and white.
You are experiencing anxious thoughts when you see a scenario, amplifying the negatives and minimizing the positives.
When you identify negative thinking patterns, you must also identify ways to cope with them. Remember that an unfavourable outcome usually is not the end of the world.
Even when things don’t play out the way you would like, remember that you can get through the challenge successfully. It doesn’t matter if you’re afraid of being embarrassed, judged, or criticized; you can rise to the occasion and beat the fear.
When anxiety sets in, your mental focus narrows. You are only thinking about the situation in front of you. Optimistic thinking can have the same effect.
It can allow you to focus on small positive moments and see all the possible good that can come from your life.
One way to develop an optimistic outlook is to realize how small the challenges you face are in the greater scheme of the world. You are more significant than any of these minor challenges.
You have the power to create thinking strategies that will help you strategize to overcome stressful encounters.
The hopeless feeling that you are experiencing is something that you can control. Optimism enables you to realize that even a genuinely stressful situation is only temporary.
Give Your Brain a Break
Your brain needs to disconnect occasionally. It would help if you had something that lets you escape mentally. It can be mindful meditation, walking, reading, or something that allows your mind to wonder.
Having relaxation and leisure in your life is a vital part of living a balanced life. Don’t limit mental vacations to something you do once a year. These mental breaks should be part of your weekly schedule.
Get the Tools Needed to Fight Anxiety
Some people benefit from anxiety therapy. Counsellors can help you understand how to effectively deal with anxiety as it ebbs and flows. They can help you identify coping mechanisms and new ways to address problems, making them more manageable.
If you are not going to therapy, you can still avail yourself of some of the tools from the therapeutic toolbox.
For example, ask yourself questions if you are dealing with a situation that causes anxiety.
- Can you control the situation?
- Is your response to the crisis realistic?
- Have you ever dealt with the imagined worst-case scenario you are imagining?
Take action. If you feel anxious, go for a walk, call a friend, or meditate. Simply writing in a journal or listening to music can positively affect your mood and reduce stress.
Control Anxiety, Don’t Let it Control You
Anxiety can leave you feeling debilitated. However, you do have the power to ensure that it does not take over your life.
When anxiety starts to rise, go to your anxiety toolbox, take a break, focus on optimistic things, identify negative thinking patterns, and challenge your thoughts. If you do this, you are setting yourself up for a more peaceful and tranquil life.