Five Ways To Cope With Anxiety
By: United Benefit Partners
Anxiety is something most people struggle with at some point in their life; sometimes, even without realizing it. People cope with anxiety in different ways. Here are five ways to cope with anxiety that can help you feel a little better.
Take Time Out
When your heartbeat starts rising, or you start feeling nervous all of a sudden, you need to focus on your breath. Inhale deeply and focus on yourself. The first step is recognizing you are dealing with anxiety. And as you realize this, you stop the world as much as you can.
The 4-7-8 breathing technique can help you breathe in a way that calms your anxiety. Breathe in for four seconds, hold it for seven seconds and slowly breathe out for eight seconds. You can do this about four to ten times to get a stable breathing pattern.
When was the last time you drank water or ate? Understanding your current needs can help you address anxiety.
Your safe space can be a person, place ,or even an object. Pick up a stress ball or start rubbing your pendant, this might help shift the focus to that object. If a place is your happy place, concentrate on it to relax. Any person you trust to take care of you and who makes you feel safe can help you cope if you talk to them about it.
When in your safe space, break down your thought pattern. What situation caused this? Was it a particular food or person or anything you watched on the news? The way you’re feeling is valid but are they based rationally? What is the worst-case scenario, and can it even happen? Can you control it? If not, try to let it be. If it’s not happening now, you don’t have to think about it now.
Tune Into Your Senses
The 5-4-3-2-1 Technique can help you be in the present and cope with anxiety. Using your five senses, it helps you ground in reality. Similarly, mindful meditation can help with anxiety's tolls on our physical body, such as sleep troubles or headaches.
Calming activities can help calm your senses. Looking at plants, petting stray dogs or cats, sitting by a pond watching ducks, music, fresh air, and even sunlight can bring you back into the present.
Talk to a Therapist
From guided imagery to distress tolerance, therapy can help you understand the trigger that led to feeling anxious and how to cope with anxiety in the long run. You don’t need a significant event to happen to seek therapy. Going to therapy can be for everyone in any situation.
Work-related problems to personal relationships, therapy can help you track your triggers and better handle distressing situations.
Looking back, whenever you experience any such situation, you come out wiser. You went through it and handled it. Whatever happened, what it taught you may be a lesson or a reminder to take care of yourself because how you feel matters.