top of page

Tips for Dealing With Anxiety

Writer's picture: Adina DanaAdina Dana

Updated: May 14, 2023

Anxiety is a signal that the fight and flight response has been triggered in your nervous system. It is a response to a threatening situation, negative thoughts or beliefs, the presence of emotional or somatic pain, and general fear and worry.


Anxiety is a common experience for many people. Whether it's a result of a stressful situation, a fear of the unknown, or a general feeling of unease, anxiety can be a difficult emotion to deal with. Fortunately, there are a number of strategies that can help you manage and reduce anxiety. In this article, we'll explore some tips for dealing with anxiety and help you find ways to feel calmer and more centered.



1. Identify triggers

The first step in managing anxiety is to identify the situations, people, or things that trigger your anxious feelings. Once you have identified your triggers, you can begin to find ways to cope with them more effectively. Some common anxiety triggers include stress at work, financial worries, relationship problems, and health concerns. Other times triggers can be the emergence of emotional and somatic pains and negative moods that create an unbearable feeling of being in your body.


2. Practice mindfulness

Mindfulness is a technique that can help you stay present and focused on the moment. It involves paying attention to your thoughts and feelings without judgment, and accepting them as they are. Mindfulness can be practiced in a variety of ways, including meditation, deep breathing, and yoga.


Focusing on the breath is important because it reminds the body that it is well and alive. When we get triggered and the nervous system goes into fight and flight mode, the prefrontal cortex shuts down. That is the part of the brain that is involved in problem-solving, no longer functions, and the brain is hacked by subcortical processes such as the Amygdala and limbic system. In that state, it is literarily impossible to think clearly. Breathing through difficult emotions is key to turning the prefrontal cortex back online. Remember that emotions hurt, but they can’t hurt you, it is just neurons firing.


Ones the brain is back online, you can assess how much of what is going on you can control and how much you can’t. If you can solve the problem, solve it, and if it's not under your control, you will be forced to accept it, however painful it may be. If you can’t accept it despite knowing that it is not under your control, get help, and don’t torture yourself.


3. Exercise regularly

Regular exercise has been shown to reduce anxiety and improve mood. Exercise helps release endorphins, which are natural mood-boosting chemicals that can help alleviate feelings of anxiety and depression. It can also improve sleep, reduce stress, and increase self-confidence.


4. Avoid caffeine and alcohol

Caffeine and alcohol can both trigger anxiety in some people. Caffeine is a stimulant that can increase heart rate and blood pressure, while alcohol is a depressant that can disrupt sleep and cause feelings of anxiety and depression. If you're prone to anxiety, it's best to avoid or limit your consumption of these substances.


5. Get enough sleep

Lack of sleep can exacerbate feelings of anxiety and make it harder to cope with stressful situations. Aim to get at least 7-8 hours of sleep per night, and try to establish a consistent sleep schedule. Avoid using electronic devices before bedtime, as the blue light emitted by screens can interfere with your body's natural sleep cycle.


6. Connect with others

Social support is an important factor in managing anxiety. Talking to a trusted friend or family member about your worries and concerns can help you feel less alone and more supported. Joining a support group or seeking out counseling can also be helpful.


7. Practice self-care

Self-care involves taking time to prioritize your physical and emotional needs. This can include engaging in activities you enjoy, such as reading, painting, or spending time outdoors. It can also involve taking care of your physical health, such as getting regular check-ups, eating a balanced diet, and drinking plenty of water.


In conclusion, anxiety is a common experience that can be managed and reduced through a variety of strategies. By identifying your triggers, practicing mindfulness, exercising regularly, avoiding caffeine and alcohol, getting enough sleep, connecting with others, and practicing self-care, you can find ways to feel calmer and more centered. Remember to be patient with yourself and seek out professional help if needed.

8 views0 comments

Recent Posts

See All

Emotional Regulation: A New Perspective

I've decided to write this blog post to share my recent realization about emotional regulation. This term is often used to describe...

Comments


bottom of page