Managing Symptoms of Anxiety: Practical Strategies for a Calmer Life
Anxiety is a mental health condition that affects more people than you might think. If it’s something you are struggling with, you are not alone, it’s something that many of my clients have wanted some help with. Anxiety can be a terrible thing to experience, and therapy can help you with anxiety in a couple of ways - by providing you with some techniques to manage the symptoms you are experiencing, and by helping you work through the underlying cause of the anxiety. There’s also a number of things which you can do for yourself at home to manage your anxiety, and I thought it might be helpful to share some of them here.
Understanding Anxiety
Before we look at ways of managing symptoms of Anxiety, it’s probably helpful to understand what anxiety is. Although unpleasant, anxiety is a natural response to situations when we feel under threat from things that are about to happen to us, it is the body’s way of prompting us to action, and sending blood to where it is needed most. This is a common and passing experience for most people when coping with stressful events or changes in life. However, for some people, anxiety is more than this, with persistent longterm background feelings of worry, fear, or dread, possibly accompanied be debilitating anxiety attacks with physical symptoms such as increased heart rate, and sweating. This can have a big impact on the quality of daily life, and therapy may be helpful.
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APPROACHES TO MANAGING SYMPTOMS OF ANXIETY
Develop a Routine
Creating a daily routine can provide a sense of stability and predictability, which can help reduce anxiety. Include regular times for waking up, eating, working, exercising, and sleeping. Having a structured day minimizes the uncertainty that often fuels anxiety.
Practice Mindfulness and Meditation
Mindfulness and meditation can help quite a bit with managing anxiety. These practices encourage you to focus on the present moment, and help you to get out of your head, reducing the tendency to worry about the future or dwell on the past. Simple techniques like deep breathing, guided meditation, and progressive muscle relaxation can help calm the mind and body.
Deep Breathing: Inhale slowly through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat several times until you feel more relaxed.
Guided Meditation: Use apps or online resources to follow guided meditations that help shift your focus away from anxious thoughts.
Progressive Muscle Relaxation: Tense and then slowly relax each muscle group, starting from your toes and moving up to your head.
Engage the senses
By increasing our awareness of the here and now in the world around us we can move our attention from anxiety making thoughts about an unknown future to the solid reality of what is in front of us. Take a walk and notice what you see, hear, or smell. Pay attention to the taste and smell of food. Run your fingers over fabric or tree bark and feel the changes in touch. Splash cold water over your face and feel it on your skin.
Build a Support Network
Having a support network can make a significant difference in managing anxiety. Talk your anxiety through with trusted friends or family members. Sometimes, just talking about your anxiety can provide relief and insights into managing it better.
Engage in creative Activities You Enjoy
Engaging in creative activities you enjoy can be a good way to stop a whirring mind and help you to relax. Whether it’s reading, painting, gardening, or playing a musical instrument, find time for activities that bring you joy and relaxation.
Conclusion
There are a variety of things that you can do to help you manage the symptoms of your anxiety. By incorporating these things into your daily life, you can reduce anxiety symptoms and improve your overall well-being. Remember, it’s okay to seek help and take small steps towards managing your anxiety. Each step brings you closer to a calmer and more fulfilling life. Find the things that work for you.
SEEKING HELP?
If your anxiety is persistent, seeking professional help can make a positive difference. Contact me for an initial consultation