3 Powerful Ways to Minimize Anxiety
Sep 20, 2018
Anxiety is a fear that feeds on itself. Unlike, say, disappointment, disordered anxiety does not go away on its own when left untreated. One of the most powerful ways of dealing with anxiety is through enlisting the help of an experienced professional. But there are also some things you can do on your own to help manage your anxiety in the in-between times.
Care for your body
Because the body and mind are connected, the potential for experiencing anxiety, as well as the intensity of anxiety attacks, is made worse when your body is not feeling well.
Maintaining your physical health is not a one-time deal—you must plan ahead and be aware in order to get enough sleep, exercise, and nutrition. Habits, both good and bad, add up, and they will affect your experience with anxiety.
Though it is tempting to let certain aspects of self-care slip during busy seasons, if you know you are entering a particularly anxiety-provoking time of life, that is when you will need to protect your self-care habits more, not less.
Write it in your calendar, if that helps: schedule days off, remind yourself to drink water, set an alarm not just for when you must wake up, but when you ought to wrap up and prepare to go to sleep.
Every little bit matters.
Observe the anxiety, don't engage with it
Anxiety is an embodied experience. When people are anxious, they are not only suffering from incessant unpleasant thoughts, they are also experiencing physical phenomena: sweating palms, increased heart rate, stomach pains, etc.
When you are feeling anxious, instead of focusing on the thought that is causing the anxiety, try to mentally detach and observe yourself, instead, from an outsider's perspective. Are you experiencing any of the physical symptoms listed above? Or something else?
Reflect not only on how the anxiety is being expressed in your body, but realize that it is physically caused by the hormones and chemicals reacting in your body. Think about the objective, scientific aspects of anxiety to avoid being snookered by the powerful feeling of anxiety.
This detachment can help reduce the negative effect of the thoughts that trigger your anxious reaction.
Be with someone
Humans are relational creatures, and strong, trusting relationships can be one of the best antidotes not only for anxiety, but also for a number of other ills.
When you are feeling anxious, having good friends, family, and a trusted counselor to talk to about the experience can help immensely. Knowing that someone is there for you can help you to stay hopeful and motivated, even on the down days, and an outside supporter can keep you from feeling overwhelmed by your burdens and fears.
Having anxiety is a difficult experience, one that no one wants to go through. But with a little bit of conscientiousness and support, you can minimize the suffering significantly. For more information, feel free to contact me.
Category: Anxiety Therapy