WEB DESK: For over millions of people, anxiety is a daily reality. The physical symptoms, like pounding headaches and shortness of breath, can be terrifying, and constant worry can make even basic tasks feel insurmountable.
While occasional anxiety due to work or financial stress is common, people with anxiety disorders experience these feelings chronically and intensely. Thankfully, there are effective ways to manage anxiety, and experts have shared their go-to strategies for mitigating its effects and determining when to seek professional help.
Calming techniques, you can try anywhere
- Cool down: New York therapist Sheri Heller recommends using cold water to interrupt the physical stress response. Splashing cold water on your face or dunking your hands in ice water can provide immediate relief.
- Tense and release: Therapist Nicole O-Pries suggests simple physical movements to manage anxiety. Clench and unclench your fists while breathing deeply. This technique can be done discreetly, even in the middle of a panic attack.
- Mantras for peace: When anxiety strikes, Orlando therapist Carol Howe suggests calming self-talk. Breathe deeply and repeat a phrase like “I am safe, and I am loved” to focus on feelings of security.
- Allow yourself to feel it: Sometimes, resisting anxiety can make it worse. Howe advises acknowledging your anxiety and giving yourself permission to feel uncomfortable.
- Let the tears flow: Crying can be a healthy release of pent-up emotions, according to Heller. Anxiety can sometimes stem from unexpressed grief, and allowing yourself to cry can bring emotional relief.
Taking control of your environment
- Social media detox: Therapist Lauren Rose suggests a break from social media for those struggling with anxiety. Social media can fuel feelings of inadequacy and overwhelm with unrealistic expectations.
- Focus on what’s real: While avoiding your anxieties entirely isn’t helpful, getting out of your head can be. Therapist Julia Colangelo recommends focusing on your physical surroundings. Count objects in the room or describe what you see in detail to ground yourself in the present moment.
- Write it out: Journaling your worries can help you manage them more effectively. Therapist Karen Whitehead suggests writing down a few words describing your biggest worries and then challenging their validity.
Long-term strategies for reducing anxiety
- Face your fears: Licensed psychologist Robert Duff emphasizes the importance of confronting your anxieties, not avoiding them. He suggests gradually exposing yourself to feared situations, starting with just five minutes at a time.
- Seek professional help: Therapist Heidi McBain highlights the importance of therapy in the management. A therapist can help identify unhealthy coping mechanisms and develop healthier strategies for managing anxious thoughts and feelings.
Remember, you are not alone. Millions of people experience anxiety, and there is help available. By incorporating these tips into your daily routine and seeking professional guidance when needed, you can take control of your anxiety and live a fulfilling life.
