When anxiety strikes, here’s what to do

All of us experience anxiety to some degree.  And it is not unusual for most of us at some point in our lives to have had a panic attack.   Anxiety in and of itself, is not necessarily a bad thing and is considered to be a normal response especially if you believe something bad might happen.  It’s part of our body’s survival mechanism keeping us on our toes, staying alert and aware of our surroundings.  The problem though, is some individuals are overly anxious or overly worried all the time to where anxiety begins to control their lives.

Anxiety can be defined as a state of uneasiness and apprehension such as in future uncertainties. It’s more of a physiological, psychological, and emotional state resulting when we behave apprehensively.

It is estimated that up to 40 million adults in the U.S. have anxiety disorders. Around 6 million adults have panic disorder which typically develops in early adulthood with women twice as likely as men to have a panic disorder.

Here are some ways in which to keep calm and carry on, curbing your anxiety when it rears its ugly head:

·      Control your breathing – Whenever we feel anxious, remember to breathe.  Take slow, deep breaths to help calm you down.  Focus not so much on any specific breathing technique or counting to any certain number, but rather concentrate on evenly inhaling and exhaling.  This benefits your mind by helping it slow down and to think more clearly.

·      Talk to someone you trust – When feeling anxious, it helps to distract yourself as your mind can be your own worst enemy when having severe anxiety symptoms.  An effective technique is to talk to someone you like and trust.  Be honest in telling them you are feeling anxious explaining why.  People who will listen to you in a friendly, caring, and supportive manner can give you that added boost of confidence helping you to relax in the situation.

·      Have a list of things that relax you – When anxiety begins to build, take a time out to do what relaxes you.  Everyone will have their own relaxation techniques – a warm bath, lighting candles, going for a walk, skipping stones at a park, getting a massage – anything that calms you down is good.  This also can help interrupt your train of thought helping you regain a sense of control.

·      Find humor – Learning to laugh in the face of danger or anxiety can be a perfect prescription for an anxious mind.  Cue up your favorite comedian or funny TV show or hang out with someone who is makes you laugh to ease anxiety.  Research shows laugher has many benefits for our mental health and well-being and may actually help lower anxiety as much as exercise.

·      Follow the 3-3-3 rule – Whenever you feel like your mind is going 100 miles an hour, stop and look around naming three things you see.  Then, name three sounds you hear.  Finally, move three parts of your body – your ankle, fingers, or arm.  This mental trick can help center your mind, bringing you back to the present moment. 

·      Quit focusing on worst-case scenarios – If you are that person who always sees the glass as half empty, you may be obsessively worrying.  For example, if you have a big presentation to do, instead of thinking, “I’m going to bomb,” instead say “I’m nervous but I’m prepared.  It may not go perfect but it will go well.”  Retrain your brain to think more rationally in dealing with your anxious thoughts.

·      Learn to live for today – Many individuals with anxiety often focus too much on how they feel and their worries of the future.  Each day becomes trying to live with anxiety instead of trying to live in general.  Embrace the idea you have anxiety but also embrace the idea that you can live an exciting and more carefree life when you let yourself do so.