Learning how to cope with anxiety involves a combination of immediate management techniques and long-term strategies.
Reframing Negative Thoughts
Anxiety often causesworrying thoughtsand distressing images that feel intrusive and uncontrollable.
you’re free to also try questioning the validity of your thoughts.
Illustration by Julie Bang for Verywell Health
Try not to focus on things that are not factual or helpful.
As you notice yourself thinking something unkind or untrue, stop and reframe your thoughts toward something more useful.
Deep Breathing
Intentionalbreathingis an effective way to reduce anxiety symptoms in the moment.
There are many different kinds ofdeep breathing exercises.
Strategies include mindfulness and deep breathing, along with cognitive and sensory techniques.
The easiest way to practice grounding for anxious thoughts is to pay attention to your breathing.
This can be achieved by self-guided or app-based breathing exercises.
Movement
Physicalexerciseand movement are linked to better mental health and reduced anxiety symptoms.
Exercise includes all movements that are routine, structured, and intended to improve health.
Aromatherapy
Aromatherapy is a method of using essential oils to encourage relaxation and promote health.
These include:
Aromatherapy oils can be purchased over the counter for use at home.
Try keeping a log to track your symptoms.
Include what you did before your symptoms started and how long they lasted.
Once you’ve logged a few experiences, review them to see if you notice any patterns.
The most commonly used approach to treating anxiety iscognitive behavioral therapy (CBT).
Try carving out time each day for meditation.
There are many different approaches to try.
Generally speaking, unhealthy diets that include a lot of processed foods can cause or worsen anxiety symptoms.
attempt to avoid or eliminate alcohol: Drinking alcohol increases dopamine in the pleasure center of the brain.
When dopamine levels drop after drinking, anxiety can result.
The more alcohol a person consumes, the more likely they are to develop anxiety.
Try supplements: Supplements can be a healthy way to add insufficient nutrients to diets.
Magnesium is a mineral that may help with anxiety.Good food sources include nuts, soybeans, and spinach.
Always talk to a healthcare provider before taking a supplement, especially if you take medications.
As a result, some supplement products may not contain the ingredients listed on the label.
Medication
For some people,medicationserves as a way to help treat severe anxiety symptoms.
Talk to a healthcare provider to learn more about medications for anxiety.
Quitting can help relieve chronic anxiety and may reduce the need for medications that treat this condition.
Journal
Journalingis a great way to get anxious thoughts out and keep track of them over time.
There are many ways to journal, and no way is right or wrong.
Staying in touch with friends and loved ones serves as a protective factor against anxiety.
Try planning at least one social event per week and following through even as your anxiety increases.
Attending an anxiety support group online or in person can also be helpful.
Support groups can be found online or by asking a mental health provider for recommendations.
Anxiety Symptoms
Anxiety symptoms can differ from person to person.
If you prefer communicating by text,Crisis Text Lineoffers support through text messaging 24/7.
Summary
There are many techniques you’re free to try for managing and treating anxiety.
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