How To Keep Anxiety Under Control?

Anxiety is a common disorder whose patients find it difficult to function normally. They live in a fear of meeting with people and experience panic attacks, racing heartbeat, and an intense feeling of nausea, forcing them to avoid any type of social interaction. The improper use of medication can make the disorder even severe, which often occurs in patients who don’t use a pill reminder app to follow their treatment plans.

Also, anxiety can badly affect patient’s career as they will be unable to work at all. For this reason, these individuals chose jobs that are part time or come with zero responsibility to keep stress levels as low as possible.

Though the treatment may take years of medication, it’s possible to completely cure the disorder and become symptom free once again.

There are numerous people who suffered from anxiety in past but are now enjoying a successful professional life. After being afraid of social interaction for so many years, they now have the confidence to befriend new people, increase social activity, and share online content on a daily basis.

Some even speak on Live broadcasts and go to events they’d never been before because their anxiety is finally under control. They are now determined to test their boundaries and reach goals more than ever.

It may not seem easy at the start, but with the right guidance and information, managing anxiety is possible.

Here are some tips to keep anxiety under control when it strikes.

Take A Deep Breathe

First of all, take a deep breathe when you start to feel anxious. Deep breathing is a powerful way to reduce anxiety because it relaxes the body and makes your nervous system go from fight or flight to a more relaxed response.

Inhale slowly, gently hold your breath in for 3-4 seconds, then slowly exhale and repeat the process several times until your condition becomes better.

Accept The Reality

Remember that anxiety is a health disorder, just like any other disorder. And remind yourself that you are suffering from it. By knowing that it is a normal emotional reaction, you will start to accept it. Acceptance is vital because trying to ignore the problem does nothing but make it worse. It just strengthens the belief that there’s no way out of anxiety.

But accepting the reality as it is gives you hope that it is manageable.

Stay Away From Caffeine

Caffeine is a famous anxiety inducer. But the fact that it has become a massive part of our daily lives causes us to forget how sensitive we are to it. When feeling anxious or anticipating anxiety — like before interacting with strangers — always try to avoid caffeine, whether it’s in the form of coffee, tea, or soft drinks.

It’s Just Your Brain Playing Tricks

Anxiety is nothing but your brain playing tricks on you. Patients often feel that they’re dying of a heart attack but in reality, they’re just having a panic attack. Patients going through a panic attack have the same look as someone having a heart attack. However, this is not because of the severity of attack but the mind playing tricks on them. Many healthcare specialists tell their patients the same thing to remove fear.

Write it Out

The worst thing about anxiety is that you don’t know what’s causing it. You could be lying in your comfortable bed and still feel anxious for absolutely no reason. That’s when writing comes to help. It is an effective way to express how you feel without talking out loud; something which many anxiety patients dread.

Studies show that writing is a healthy way to deal with anxiety and reduce stress. Patients who write down how they feel during an anxiety episode deal with it better than those who don’t.

Drink Water

You may not know it, but lack of water can worsen your anxiety symptoms. It can even cause heart problems in a healthy person and trigger feelings of panic, which ultimately lead to anxiety attack.

Every time you anticipate an anxiety attack, drink a large glass of water. It will definitely make you feel better.

Question Your Thoughts

As we mentioned earlier, during anxiety episodes, our brains play all sorts of unrealistic ideas, making the anxious state even worse.

For instance, say are going to give a class presentation. The first thought that will run through your brain will be “I can’t do this. It will kill me”. But remember that no one has ever died giving a presentation. It’s just your mind playing tricks on you.

So, when you’re going through an episode, challenge your thoughts by asking yourself these questions:

Does this problem really exist?

What’s causing me to think that way?

Could I handle that?

What should I do?

Use Scents

Fragrance is famous for its calming properties. Keep a small bottle of perfume with yourself to keep anxious thoughts from building up. If you practice meditation, try smelling a subtle scent during the session. Over time, you’ll become used to feeling relaxed with that scent, making it even more effective.

Take a Bath

As soon as you become overwhelmed with anxious thought and your body becomes tense, take a hot bath. Not only will it relax your muscles but also help relax your mind.

Engage in Meaningful Activities

Getting engaged in meaningful activities can also reduce anxiety. Go out. Watch a movie. Do laundry. Do anything. But don’t sit idle.

The worst thing you can do during an anxiety attack is to sit around and be obsessed with how you feel. Diverting attention from the attack helps you feel better; as you’ll be able to enjoy these activities despite being anxious.

The bottom line is, don’t let the anxiety get to your head. Don’t sit around obsessively thinking about the problem as nothing good will come of that. Instead, focus on how to improve the condition using both medical and non-medical ways. Take medications regularly using a medication reminder app and stay busy. That’s the best cure!