Everyone faces stress and anxiety at some point in life. Anxiety can manifest differently in people, and its level also varies. While anxiety is inevitable, there is one thing for certain: you can always deal with it. Even if it feels out of control, there are tactics you can employ to manage it. Here are ways to deal with anxiety.
1. Deep Breathing
Deep breathing is an effective way of dealing with anxiety. It is a deliberate and slow way of breathing that fills your lungs with oxygenated air, slowing down the heartbeat. This move also helps stabilize blood pressure. Also referred to as abdominal breathing, diaphragmatic breathing, and belly breathing, deep breathing distracts you from stressors that use the diaphragm’s full range of motion. This allows your body to rest and reduce anxiety levels. Once you start deep breathing, you should pair it up with guided imagery (picture soothing experiences or soothing scenes). Progressive muscle relaxation also works well with deep breathing, calming your body down, and getting rid of pressure. Therefore, if you are anxious about something, try taking a deep breath.
2. Find the Root Cause of the Problem
To get to the root cause of your anxiety, you should find out what is bothering you. One way you can do so is by setting time aside to explore your feelings and thoughts. Experts suggest that writing in a journal is an effective way of finding out the sources of your anxiety. If you keep getting anxious at night before bedtime, have a notepad or journal next to your bed. Whenever you get that feeling, write down everything that is bothering you. You can also talk to your friends or loved ones to figure out what is causing your anxiety. Knowing the cause will go a long way in helping you deal with anxiety.
3. Cognitive Challenge
The cognitive challenge is another reliable way of dealing with anxiety. It consists of countering and challenging anxiety-inducing thoughts that only get you restless and anxious. The goal of the cognitive challenge is debunking the negative thoughts and countering them with positive ones that reduce anxiety. This tactic works with the frontal lobe to prevent harmful thoughts from dominating your mind. If the negative thoughts keep coming back, find a way to distract yourself. For instance, if you are anxious about an upcoming presentation, you can play your favorite computer game or listen to music. This will shift your thoughts from anxiety to something less harmful.
4. Focus on What You Can Change
In most cases, anxiety comes from fearing things that may never occur. For instance, even when you are doing well in life, you may still worry about possible setbacks like becoming ill or losing your job. You might also constantly worry about the safety of your loved ones. It is vital to know that life is unpredictable, and no matter what you do, you can’t always control what happens. The only thing you can do is decide how you will deal with the unknown. Turn the anxiety into strength and let it be a source of motivation.
Anxiety is inevitable, and you are bound to experience it at some point. Thankfully, there are many ways you can deal with it. Taking a deep breath, identifying the cause, and focusing on what you can change are some of the ways you can deal with anxiety.