Proven Techniques To Learn How To Cope With Anxiety
A small amount of anxiety and worry can be a regular part of living life, but anxiety can become overwhelming to the point where it interferes with daily living. Anxiety can be a broad term commonly used interchangeably with phrases like "fear" and "stress," but it may not be quite the same. Everybody may experience anxiety at some point, but it typically does not become unbearable. If a person's anxiety becomes intolerable for an extended period of time, they likely meet the criteria for a diagnosis of an anxiety disorder. At this point, it can be helpful to work with a licensed therapist online or in person. Regular exercise, belly breathing, and a healthy diet can also be effective in decreasing anxiety symptoms.
What is anxiety?
Anxiety is an emotion typically characterized by feelings of tension and worry. Physical changes may also occur, potentially including increased heart rate, blood pressure, and psychomotor agitation. People with anxiety disorders may experience recurring or intrusive anxious thoughts, and controlling both the symptoms of anxiety and the thoughts themselves may be challenging.
Anxiety is often considered part of the body's fast stress response system, better known as "fight-or-flight." Humans typically use their fight-or-flight systems to appropriately respond to danger by either engaging with the threat (fight) or running away as fast as possible (flight). When the fight-or-flight response is activated by an immediate threat (such as spotting a charging bear), the body and brain can rapidly adjust to increase responsiveness, strength, and awareness.
Fear vs. anxiety
If a threat is immediate and obvious, the fight-or-flight system typically provides an extra boost to avoid danger. The fight-or-flight system may activate, give the person a boost to escape the animal, then deactivate and allow the body to return to a state of calm. "Fear" is the name normally given to the emotion experienced during the ordeal.
Anxiety disorders
If anxiety becomes uncontrollable or overwhelming, an anxiety disorder may be present. There can be many types of anxiety disorders, the most common typically being generalized anxiety disorder or GAD. People with GAD may experience a persistent feeling of anxiety or dread and are often unable to identify the specific future threat causing their anxiety.
Other anxiety disorders can be more specific, such as social anxiety disorder, in which anxiety may present only during social situations, and panic disorder, in which a person usually experiences sudden intense feelings of fear and discomfort, commonly called panic attacks. An anxiety disorder can cause a person to avoid places or situations that may trigger their anxiety, and intrusive thoughts may prevent them from concentrating or completing daily tasks.
For those who may have an anxiety disorder, the prognosis is generally favorable. Anxiety disorders can be some of the most treatable mental health conditions. Even if a person is confident that they do not meet the diagnostic criteria for any anxiety disorder, anxious feelings can sometimes be unpleasant. A person can use several tools, tips, and tricks to reduce unwanted anxious feelings and restore a sense of calm.
Managing your anxious feelings
There may be several tried-and-true methods to reduce feelings of tension and anxiety. Simple, straightforward techniques will likely bring relief to those with occasional anxiety. Those with anxiety disorders may not experience the same level of reduction in anxiety symptoms, and they should strongly consider working with a therapist to develop an anxiety management plan.
Exercise
Evidence has consistently demonstrated that aerobic exercise can be one of the most effective methods to reduce and prevent unpleasant symptoms of anxiety. Many people notice improvement immediately after completing just one session of moderate exercise, although an established exercise routine usually provides the most benefit. Regular exercise can bolster resilience against negative emotions and reduce the severity of future anxiety episodes.
Exercise may address anxiety both directly and indirectly. One of the main benefits may be that exercise typically diverts a person away from anxious thoughts. When a person isn't thinking about whatever is causing their anxiety, their stress response isn't usually activated as strongly. Moving the body can also decrease muscle tension. Tense muscles can signal to the brain that a threat is present, potentially increasing anxiety.
The brain can be helped directly by exercise through increased frontal activation. The frontal area of the brain is usually responsible for self-control and intentional actions, and increased activation in this area can reduce the intensity of signals from the amygdala. The amygdala is generally defined as a brain structure and part of the fight-or-flight system. It often helps a person react to threats quickly, whether they are real or imaginary. By tamping down the amygdala's intensity, the brain's frontal regions can reduce the severity of a perceived threat.
Exercise can also increase the availability of important neurochemicals known to reduce anxiety, such as gamma-aminobutyric acid (GABA). After an exercise routine is completed, beneficial neurochemicals typically remain in the brain and help to prevent future feelings of anxiety. While regular exercise may not completely eliminate anxiety, it is often extremely effective at reducing the severity of negative emotions that do occur.
Belly breathing
Perhaps the most straightforward method and a frequent go-to for those experiencing anxiety may be slow, controlled breathing. Breathing slowly and deeply is typically a conscious action that requires a person to take their mind off anxious thoughts to focus on breathing. Deep "belly breaths" can also produce physiological effects that may directly inhibit the fight-or-flight response.
To begin belly breathing, you might sit in a chair, lean forward, and place your elbows on your knees. This position typically forces a person to breathe from the belly and can be helpful for learning the sensation. Take at least three slow, controlled breaths, focusing on breathing alone. Many people prefer to spend a longer time belly breathing, but at least three breaths are generally necessary.
Belly breathing can be repeated regularly throughout the day to prevent anxious feelings from building up to the point where they may be unbearable. Deep breathing can be incorporated into almost every structured intervention targeted at anxiety. Research suggests that slow, controlled breathing may be one of the most effective "in-the-moment" techniques to manage anxious feelings.
Diet
While good nutrition and eating healthy foods can be essential for physical and mental health, certain foods may increase the likelihood of experiencing feelings of anxiety. Researchers discovered that high-fat diets are typically associated with increased anxiety. High-sugar diets were frequently implicated as well, as were low-protein diets. Healthy eating patterns can also improve general health and well-being, potentially reducing anxiety.
In addition to the importance of low-fat, low-sugar, high-protein diets, researchers discovered that some foods could have defensive effects. Foods high in magnesium, such as leafy greens, are typically associated with reduced anxiety, as are foods rich in zinc. Asparagus has also been well-evidenced to lower persistent anxious feelings. Anxiety can also be correlated with low levels of antioxidants, and doctors usually recommend foods high in antioxidants, such as beans, fruits, berries, nuts, and vegetables.
Stress reduction
Chronic stress can produce persistent feelings of anxiety. After all, a person who is chronically stressed may be constantly encountering threats that activate their fight-or-flight system. Lowering exposure to stressful situations and increasing activities that defend against stress may be extremely useful for reducing the severity of anxiety symptoms.
A healthy diet and regular physical activity may form the foundation of chronic stress management. Physical activities that combine concentration, fluid movements, and deep breathing can be especially effective, with the most popular example typically being yoga. Yoga and other similar activities usually engage the body's relaxation response, which can directly counter the stress response.
Social support can also be helpful in reducing stress. Friends and family generally provide emotional support that can defend against some of the harmful effects of stress. Emotional support may serve as a buffer that can help a person manage stressful situations or crises when they occur.
When should I see a therapist?
Low-level anxious feelings can be common for most people and do not usually indicate an anxiety disorder. Similarly, most people can experience severe feelings of anxiety, but these feelings tend to be much rarer. If you are experiencing frequent, severe anxiety that interferes with your ability to focus on other tasks or engage in enjoyable activities, an anxiety disorder may be the cause.
A therapist can help you find the root cause of your anxiety and take appropriate steps to address it. Online therapy is often appealing to those experiencing anxiety because it usually reduces some of the barriers associated with seeing a therapist, such as traveling and waiting in a waiting room.
Therapists who practice online normally use the same evidence-based techniques as those who see patients in person. Methods that are effective in an office setting, like cognitive-behavioral therapy, are usually just as effective when administered virtually.
Takeaway
What are some techniques used for coping with anxiety?
There are many effective ways to help get anxiety under control, both when it arises in the moment and throughout your daily activities. Here are some tips to help you deal with anxiety:
Mindful breathing
Relaxing breathing exercises are one of the fastest and most effective ways to help calm yourself and regain control in a stressful situation— or if you just want to "reset" for a couple of minutes throughout the day. Take three comfortably deep breaths in through your nose and out through the mouth (if this isn't possible, breathe however is most comfortable for you). Notice how the breath feels as it passes through your nostrils and expands your belly.
Physical bctivity
Science shows that regular exercise can help reduce anxiety in a few ways. It releases several types of neurotransmitters in the brain, generating natural feelings of mental well-being. It activates areas in the brain responsible for regulating our "fight-or-flight" system. It helps divert your mind from anxious thoughts. And it acts as a "release" to lower muscle tension.
Healthy lifestyle
Certain lifestyle changes can help ease anxiety. Get enough sleep, eat a healthy diet, and avoid nicotine, caffeine, alcohol, recreational drugs, and other substances that may overstimulate the nervous system.
Engage in relaxation techniques
Activities like yoga, tai chi, meditation, and massage can all help relieve stress. At home, take a soothing bath, listen to relaxing music, or enjoy a cup of herbal tea.
Enjoy nature
A growing body of peer-reviewed studies indicates that spending time in nature can be physically and mentally beneficial. Consider a leisurely walk in the park or on a nature trail to help reduce anxiety and rumination.
Keep a journal
Write down your thoughts and feelings. Journaling can help you understand anxiety triggers and patterns in your anxiety.
Cognitive behavioral therapy (CBT)
This therapeutic technique helps to identify triggers and change negative thought patterns and behaviors that contribute to anxiety.
Seek support from a friend
Sometimes, just the act of "getting it off your chest" can be constructive for reducing anxiety. Talking to a trusted friend or family member can help take your mind off anxiety or help you consider anxious thoughts and feelings from a different perspective.
What is the 5-4-3-2-1 coping technique?
This mindfulness-based technique utilizes all your senses to help ground you in the moment and calm you when you're feeling anxious. Begin by taking a few slow, deep breaths. Once you're rooted in the breath, try the following steps:
5. Note five things you can see in your surroundings. For example, a lamp or picture.
4. Notice four things you can touch. Anything with or without texture will do— your hair, a tabletop, the ground under your feet, or the chair contacting your body.
3. Acknowledge three external sounds like a fan, cars, voices, or anything else you can hear outside your body.
2. Notice two things you can smell. This could be the smell of your clothes or the air around you. If you need to, venture out of your surroundings— you may find things like the smell of coffee or food in the area.
1. Notice one thing you can taste. Can you taste the coffee or tea you're sipping or the lingering taste of your lunch? If not, consider taking a sip of water or popping a piece of gum to activate your sense of taste.
What are the top three most effective coping strategies?
Everyone has a unique stress response, so the most effective techniques to deal with anxiety often differ between people. Most people find that focused breathing techniques, mindful exercises like the 5,4,3,2,1 method, and treatment plans, including techniques such as CBT, are particularly effective for managing anxiety.
Is anxiety a chemical imbalance?
While research shows that chemicals in the brain do play a role, experts believe the etiology of anxiety lies in a combination of factors such as heredity, environment, physiology, and psychology.
Is anxiety a form of mental illness?
Although it is often used colloquially as a term for stress, anxiety is a type of mental illness. There are several types of anxiety disorders, such as generalized anxiety disorder (GAD), social anxiety disorder, phobias, and panic disorder.
What triggers people's anxiety?
Various factors can trigger anxiety, and what sets it off can vary significantly from person to person. Some common anxiety triggers include:
- Significant life changes, work pressure, relationship issues, financial problems, or traumatic experiences.
- Chronic illnesses, certain medications, or imbalances in hormones or neurotransmitters.
- A family history of anxiety disorders or mental health issues.
- Alcohol, drugs, or nicotine. Current research suggests that excessive caffeine consumption can also play a role.
- Living in a high-stress environment, experiencing violence, abuse, or being in constantly challenging situations.
- Past traumatic events such as childhood abuse or exposure to violence— especially if left unaddressed.
How do you calm someone with anxiety?
Helping someone manage anxiety often begins with understanding and learning to recognize its signs. For example, look for physical symptoms such as restlessness or irritability, shortness of breath, rapid heart rate, and lightheadedness. Cues that might indicate building anxiety include isolation and avoidance of people or situations, compulsive behaviors, reassurance-seeking, and compulsive second-guessing.
Note: Symptoms of anxiety can be indicative of another condition. It's important to avoid assuming the individual has anxiety unless they verify as such.
Once you've learned how anxiety may appear, provide validation and express concern. Instead of dismissing their experience with remarks like "you're getting upset over nothing" or "you just need to calm down," try "I get it, how can I help?" Acknowledging to them that you've noticed the signs can also signal support— for example, if they've begun avoiding social gatherings or doing things they once enjoyed.
Finally, if someone you know is experiencing anxiety, encourage them to seek help from a mental health professional.
What are some physical signs of anxiety?
Anxiety typically manifests in one's thoughts, behaviors, and physical symptoms. Physical signs of anxiety include, but aren't limited to:
- Dizziness
- Lightheadedness
- Excessive Sweating
- Nausea/Gastrointestinal Trouble
- Dry Mouth
- Feeling Edgy/Restless
- Trembling/Shaking
- Shortness of breath
- Excessive Fatigue
When should you seek help for anxiety?
If you have overwhelming fear and stress that interferes with your daily functioning, especially if it gradually increases with time, it's time to seek help. A licensed mental health professional can diagnose and develop a treatment plan to help you recognize and effectively manage anxiety.
Do hugs help anxiety attacks?
There is significant research to indicate that hugs can be effective in helping calm people with anxiety. However, it's critical to wait until you have permission before giving a hug to someone having an anxiety attack. People experience anxiety attacks differently, and for some, a hug may seem suffocating or frightening. Instead, ask if the person is okay first. Ask what you can do to help and if they want a hug. Only after they indicate they'd like a hug for comfort should you engage.
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