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Apr 01

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7 Effective Steps for Managing Anxiety

7 Effective Steps for Managing Anxiety

7 Effective Steps for Managing Anxiety

Have you ever been in a situation that brought on sweats, rapid heartbeat and shortness of breath? You probably weren’t having a heart attack but an anxiety attack. Why I am so sure about this? Because this situation was happened to me many times…unfortunately. If you suffer from anxiety disorders, learning to manage it is the first step to overcoming it. Of course, the first and most important step is to see a professional to see if your problem is really anxiety.

Anxiety is characterized as extreme reactions to fearful situations. When someone follows you into a dark alley, those anxious feelings of a racing heartbeat and sweaty palms gives way to heightened senses and a rush of adrenalin that can save your life. This is the fight or flight syndrome.

In the case of frequent anxiety, the fearful feelings can be dread of a particular situation and not the situation itself. Getting caught in traffic can cause an anxiety attack over what might happen when you get to work late. Starting a new job can bring on anxiety attacks. You don’t know anyone and fear of that unknown can make you worry or panic.

Everyone experiences panic or anxiety in small ways. Like the fight or flight example, it can save your life. In new situations, we get panicky but when the outcome we fear fails to materialize, the anxiety stops. For someone with chronic anxiety, this is not the case.

Every situation that brings anxiety is not life-threatening. More than likely it is an extremely stressful situation that has brought on the anxiety as a way of dealing with it. Unchecked anxiety of this type can lead to depression.

If you suffer from anxiety attacks on occasion or anxiety that you can’t control, there are 7 steps you can take to keep your anxiety under control:

1. See a professional. This is always a good first step. Self-diagnosis of any type of physical or mental condition is unwise and can be dangerous. A professional psychologist can help you understand your anxiety and prescribe medication or other effective techniques.

2. Get a good night’s sleep. During the sleep cycle, your body repairs itself. You feel more rested after several hours of restorative sleep, reaching the REM stage. Most people need eight hours a night.  Some people use a natural approach to help them sleep by taking OTC Melatonin.

Sleep

3. Exercise on a consistent basis. Exercise helps you to use oxygen more efficiently. It helps to get more oxygen to the brain. It also increases focus which may help you see solutions to problems rather than simply worrying about them.  I have a difficult time following through with the exercise component.  I am working on this myself.

4. Meditate. Meditation is more than chanting mantras. Meditation is an exercise that involves quieting the mind and controlling your breathing. Simple mediation such as taking 5 minutes to clear your mind everyday can work wonders in the fight against anxiety.

DeepBreath

5. Manage the worry. When you feel your pulse start to quicken, count backwards from ten. As you count, focus on the situation. What has actually happened? Resist the urge to read anything more into the situation.

6. Don’t use alcohol. You might think that the glass of wine is relaxing your tension but alcohol is a depressant. In anxious situations you could rely too heavily on it and gain another problem in the process.

7. Find some relaxing activities. Stress can rob you of your energy. On a regular basis, do something you like such as gardening, painting, reading or listening to music. Anxiety can come into your life at any time. It’s normal. When the anxiety becomes frequent you could be at risk for more serious conditions. If you feel your anxiety is starting to take over your life or increasingly causing you problems, seek professional help immediately. There is no need to suffer this terrible condition in silence, because believe me, there is help.

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9 comments

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  1. 1
    ChristianGal (@RealCouponDiva)

    two other things that may help (I have that challenge also) – prayer – and a supplement called taurine

    1. 1.1
      Colleen

      Thanks ChristianGal, Prayer is always a help. And Taurine is something that is an option too. Thanks for reminding me!

  2. 2
    Amber Ludwig

    I suffer big time with anxiety and I have finally found a natural relaxant!! Birds and Bees teas Nap time tea!! Its amazing and way stronger than normal chamomile!!

    1. 2.1
      Colleen

      Thanks for sharing this Amber! I have never heard of this tea. Where do you get it? Maybe I should see if Amazon carries it? Living in Alaska not sure where to find it. I love chamomile but it isn’t very strong if you rely just on it for relaxing from anxiety.

  3. 3
    Deb E

    I second the prayer option. For me exercise and sleep are big ones. It takes patience to keep these consistent day after day, but they work for me if done regularly.

  4. 4
    Rosie

    I have a relative who has trouble with anxiety, and he does do many of these, and it does make a difference. He knows it helps because sometimes, situations crop up that he can’t do some of these (except he does not do meditation), and he can tell the difference.

    1. 4.1
      Colleen

      Thanks for sharing. It is good your relative has good insight into knowing what helps him!

  5. 5
    Rebecca

    Great article! Thanks for the info. I have personally found that practicing the 4-7-8 Breath by Dr, Weil can be quite helpful for preventing panic attacks. I’ve also used it during them with great success!

    1. 5.1
      Colleen

      Oh I get bad panic attacks. Thank you for sharing about Dr Weil’s breathing..I will have to check that out.

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