Anxiety is one of the most common mental health issuesof people in the United States. More than 40 million adultsstruggle with it every year. This accounts for about 18.1% of the population, showing why this mental health issue requires effective strategies to deal with.
The implications of anxiety can be serious. It interferes with day-to-day activities, including work, academics, and relationships.
The good news is that anxiety is treatable, and online therapy can greatly help in coping with it.
And we have created this article to highlight some effective strategies onhow to deal with anxiety without medication. You can use them every day!
What Is Anxiety?
Anxiety implies a feeling of unease, such as fear or worry. According to the American Psychological Association, it can be defined as an emotional state typified by feelings of tension or worry and physical changes, such as heightened blood pressure.
The seriousness of the issue can range from mild to severe.
We all face anxiety every once in a while. It may be because you’re worried about an important exam or there is a medical test result. Whatever the case, periodical anxiety instances are perfectly normal as a response to uncertain or stressful situations.
In this sense, anxiety implies the body’s natural way of responding to stressful situations. The fear or worry is often fleeting and related to some future events.
However, extreme feelings that last longer than 6 months and interfere with day-to-day productivity can be a sign of an anxiety disorder. In such cases, therapy may be needed.
So, how to stop anxiety thoughts? Learn the tips below — they will be useful for you.
What Are Quick Ways to Cope with Anxiety?
When feeling anxious, some quick strategies as suggested by Dr. Avery Grauer MD can help relieve some of the symptoms. Here are some of them:
- Stop, focus, and breathe — think about what is causing the nervousness and take deep and deliberate breaths;
- Question your thought pattern — challenge your fears and check their truthfulness;
- Understand what bothers you by writing it down — the physical signs of anxiety often have underlying causes, which you should understand to overcome;
- Focus on what can be changed — life tends to be unpredictable, so try not to stress about what you have no control over;
- Focus on less anxiety-provoking elements — try to focus on more pleasant thoughts or objects to distract from the anxiety.
How to Overcome Anxiety? What Are Long-Term Strategies?
The effects of anxiety can be debilitating. But effective treatment strategies can help you keep the disorder in check and live a healthy life.
Professionals recommend a combination of strategies,such as meditation and therapy. Here are some other suggestions onhow to deal with anxiety.
Identify and Learn Your Triggers to Manage Them
There are numerous causes and triggers of anxiety:
- financial challenges
- work-related stresses
- health issues
- substance abuse
- problems in relationships, etc.
Also, certain health conditions may increase one’s risk of developing chronic anxiety. For instance, persons with chronic pain may be more predisposed to experiencing regular anxiety.
Certain daily situations may also trigger frequent episodes of anxiety. For example, some find job interviews particularly stressful and tense.
The best way to deal with anxiety in the long-term is to identify triggers and learn how to manage them. This can be achieved on your own, or you may get help from a licensed therapist.
In some cases, triggers can be quite obvious, such as drugs, alcohol, or caffeine. They may also be less obvious, requiring more contemplation and reflection. For this, you may need some professional support to understand the root causes underlying the anxiety.
Once you have managed to understand the triggers, the next important step is to limit them as much as possible. If, for instance, your trigger is caffeine, you may need to cut off coffee drinking.
If it is not possible to limit the contact withyour trigger (e.g., working in a stressful work environment), you may need to consider other coping mechanisms.
Try Cognitive-Behavioral Therapy
Research shows that cognitive-behavioral therapy is highly effective in the management of anxiety symptoms. The therapy helps to learn different ways of thinking about and responding to anxiety-causing scenarios.
A certified therapist can help you develop new and more effective ways of approaching negativethinking patterns.
H3: Perform Mindfulness Practices
Mindfulness practices have been proven to have a positive effecton the management of anxiety. It helps people cope with stress and negative feelings without suppressing, analyzing, or encouraging them.
When you feel and recognize your worries, concerns, and irritations, you can learn to overcome them. It also allows people to safely explore the underlying causes of anxiety and create space outside the worry.
While journaling, meditation, or yoga may require some practice, they can be very beneficial. So, just try them!
Consider a Diet Change and Practice Self-Care
Another possible strategy for coping with anxiety is changing diet. Evidence suggests using these nutrients like:
- Omega-3 fatty acids
- lemon balm
- green tea
- valerian root
- and dark chocolate
They can help you cope with anxiety. But note that it may take some time before you start to see positive results.
How to Deal with Anxiety During COVID-19? Consider Online Therapy
Anxiety can be tough. And you may require help from a licensed therapist with experience in dealing with this or other mental health problems.
If you or someone you know is struggling with anxiety, know that its symptoms are treatable.
During the lockdown, accessing the services of a competent therapist may be challenging. This is where online services like Calmerry come in handy.
The platform allows people to locate and engage competent therapists at affordable rates without even traveling for in-office sessions.
So, if you wonderhow to deal with anxiety during COVID-19, according to cnns online therapy is the ideal choice. It allows you to get the support you need within the comfort of your home.
Use the tips above, seek professional help, and lead a happy life!