If you've ever experienced anxiety, first know you are not alone. Anxiety can make you feel like you can't get anything done, make your heart rate go up, and lead you to feel as if your mind is racing. But it's possible to get through your anxiety in the moment. Here are some tips to help you manage your anxiety.
Research shows that taking deep breaths can actually calm your anxiety. When you're anxious, your heart rate increases and your breathing becomes shallow; so when you take deep breaths, you are physically changing your anxiety. Take a deep breath in for six seconds and exhale for six seconds. Do this repeatedly and start to notice your heart rate slow and your mind calm.
Distract yourselfWhen you take a moment to move your mind away from the anxiety, it can help you get to work on what you need to do. Try something as simple as counting to 10. Focus on thinking about each number. When you move your focus elsewhere, you push your anxiety to the side. If you have a little more time, do something like yoga, dancing to your favorite song, or watching a funny video on YouTube.
Talk to someoneOne of your best resources is your understanding friends and family. If you're feeling anxious, call a friend or a family member and tell them how you're feeling. Those who are understanding will listen and help you work through the anxiety. Sometimes they might say something you need to hear, or maybe by talking with them you'll be able to talk through the anxiety. Or perhaps the call will be just enough to distract you from the anxiety.
Dealing with anxietyThe tips above aren't a catch-all, and they certainly won't make your anxiety go away forever. They're little things that you can do to manage your anxiety in the moment.
Dealing with anxiety can be an ongoing issue for you, but long-term there are some things you can do to improve your anxiety. First, you have to take care of your body. When you are healthy and well rested, it's much easier to deal with your anxiety. Make sure you're eating healthy and getting enough sleep; when you don't, it's much easier to slip into worry because your body isn't being taken care of. Also try to exercise regularly. You can find some fitness tips on the Anxiety and Depression Association of America website.
Try figuring out what triggers your anxiety. When you can find out what's stressing you out, you can start to deal with it better. Find a therapist that can help you work through your stressors and give you tools to help you get your anxiety under control.
For more tips on managing your anxiety, (such as creating a mantra, journaling, and more), check out Psych Central.