Anxiety is a normal reaction that human beings elicit in response to some situation. You might feel anxious when you have to give a presentation, or meet someone new, or travel to a new country. However, this type of anxiety doesn't stop you from carrying out your daily activities.
Anxiety disorders, on the other hand are completely different. People with anxiety disorders experience strong feelings of anxiety when faced with a non-threatening event or when dealing with everyday situations.
Living with an anxiety disorder can be difficult, here are 5 ways to overcome them:
Take control of your thoughts
Anxiety distorts and exaggerates negative thoughts and worsens the appearance of non-threatening situations. Many of these thoughts are untrue but people will succumb to them anyway.
Take steps to question and challenge your thoughts. Ask yourself "is this true? You can also write down your negative thoughts and counter them with positive, true thoughts.
Use the 3-3-3 rule
The 3-3-3 rule is a good technique for bringing yourself back to the present and out of an anxiety attack. It's pretty easy to use. Just take note of three things you can see and name them, three things you can smell, and three sounds you can hear. Alternatively, you can move three parts of your body such as your fingers, your head, or your legs as a substitute for smelling or hearing.
Try breathing exercises
There are lots of breathing exercises you can use, but the most basic is taking deep breaths. Deep breathing is a good way to calm your body and mind. Practice taking even and deep breaths with each inhalation and exhalation. You can count your breaths or just breathe until you feel your body calming down.
A counting technique to use is to breathe in for 4 counts and breathe out for 4 counts for about 5 minutes. This is a good way to slow your heart rate.
Avoid alcohol, drugs, and caffeine
Alcohol, drugs, and caffeinated drinks can worsen symptoms of anxiety. Alcohol changes the level of essential chemicals in your brain and this can worsen feelings of anxiety.
High levels of caffeine in the body result in a jittery feeling and restlessness, which can fuel anxiety.
Reducing intake of these substances can reduce the intensity of anxiety symptoms. Opt for non-alcoholic drinks or limit yourself to a glass. Try other beverage option such as tea or hot chocolate.
Don't neglect your treatment
If your anxiety is severe, your doctor will recommend a treatment plan for you. They might advise therapy, medications, or both. Sticking to your treatment plan is the best way to manage your anxiety disorder and live a good life.
Don't be ashamed to seek therapy or use your medication; focus on getting better.
Conclusion
Anxiety disorders are overwhelming and can stop you from living your life as you should. People with anxiety tend to avoid situations they find fearful and it can limit the part of the world they can access.
Finding ways to deal with and overcome anxiety ensures that you can live a happy life regardless of your anxiety.
