Anxiety is a normal human emotion everyone experiences at some point in life. It is a natural human reaction to situations considered threatening, unpleasant, or uncomfortable. Unfortunately for those with an anxiety disorder, the anxiousness and irrational fear overrides all other emotions while overwhelming the individual. These feelings may manifest as panic attacks or take other forms that can interfere with an individual’s ability to function on a day-to-day basis.
Dealing with extreme anxiety on a daily basis can be debilitating if those with an anxiety disorder do not practice efficient and constructive methods of receiving treatment for the condition. Thankfully, there are several ways that one can work to manage anxiety on their own. These include the following:
- Learning to recognize false fears: Some fears are irrational. Letting these fears take hold only leads to more problems. When irrational fears manifest, individuals should let them pass. For example, if a 20-year-old woman in good health is deathly afraid of having a heart attack, she should take a step back whenever she notices this fear. By making an effort to sit back and recognize the irrationality of this fear, she can have a better chance of letting it pass and carrying on with her day.
- Repeating the fear until it gets boring: Repeating the worry over and over again until growing tired of it can minimize the fear factor. Those with anxiety can be advised to take an unpleasant thought and repeat it for upwards of thirty minutes. The person will have trouble focusing on the worry once it is no longer a novel idea.
- Sweating it out: Exercise is a great way to combat anxiety and depression. According to Stephen Ilardi, a clinical psychologist, exercising increases the activity level of serotonin and dopamine in the brain. One doesn’t have to run a marathon or set new records to obtain the antidepressant and anti-anxiety benefits of exercise. Just a simple 30 minutes a day of exercise can have a positive effect on a person’s mental health.
- Staying distracted: One way to handle anxiety is to keep the mind preoccupied. If someone starts getting caught up in thoughts caused by anxiety, they can try solving a word puzzle, a video game, reading an engaging book, or watching a movie. Attention-grabbing activities can serve as a valuable resource for helping an individual person stay distracted from their elevated fears and anxiety.
- Being conscious of breathing: When those suffering from stress get caught in severe anxiety, their heart and breathing rate escalate. Monitoring one’s breathing patterns can help reverse a panic attack by slowing down the event and thereby preventing it from getting out of control. Additionally, taking deep breaths in the midst of an anxiety attack allows people to grow more aware of their emotional and physical states facilitating the regain of their self.
Recovering from an anxiety disorder
Practicing the above-mentioned tips on a regular basis can provide simple anxiety management. It should be noted that though these techniques are not intended to replace the use of psychiatric medication and/or therapy, they can be helpful alongside proper treatment. Learning how to manage anxiety is an imperative skill for those who struggle with mental health disorders, bringing individuals one step closer to living a fruitful, anxiety-free life.
If you or a loved one is battling anxiety or any other mental health disorders and is looking for a licensed anxiety disorder treatment clinic, get in touch with Anxiety Disorder Treatment Arizona. Call our 24/7 helpline 866-425-9317 and speak to a member of our team. You can also chat online to a representative for more information on anxiety disorder treatment centers.