UPDATED: Mar 26, 2020
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Anxiety is a normal reaction to stress. It helps one deal with a tense situation or extreme duress. But sometimes anxiety can get out of your control. Your heart speeds up and your mind races. You feel like all of the problems you have been pushing in the back of your mind are surfacing all at once. How can you deal with this awful feeling when it creeps up on you? Below are some ways to help you calm yourself when anxiety takes hold.
Often we end up anxious about something because we are afraid of it. If you can identify exactly the problem is you could mentally prepare yourself for what is to come and plan a course of action. If you can map out exactly what is making you anxious, your anxiety may begin to ease up. Try to think about what the worst thing that could happen. If this happened wouldn’t you be able to survive it? Knowing that you can handle whatever comes your way can help quell some of those anxious feelings.
Sometimes we can’t talk ourselves down from that feeling of anxiety. Exercising is a good way to get out of your head and into your body for awhile. Do something that is physically challenging or that gets your heart pumping. This way you can focus on your muscles instead of whatever it is that is making you feel anxiety.
There are going to be times when you feel anxious, and you need to get out of your head. The more you focus on the level of anxiety you are experiencing, the worse it can get. Rather than worrying about how fast your heart is beating and the thoughts racing through your head, try focusing on your breathing. Take deep breaths, inhaling to a count of ten and exhaling to a count of ten. Focus on how your breath feels in your chest and your nose. This will help get your mind off whatever is making you anxious. Once you get your body in check, you can start to focus on getting your mind in check.
Many times sharing your thoughts and feelings with someone else can be just what you need to calm anxiety. This can work for a variety of reasons. Sometimes you just need a little support and reassurance that you can handle what comes. Other times, it helps to have a brainstorming session to unearth new solutions. Even just hearing yourself repeat aloud what is the cause of your anxiety can help you to remove some of the burdens you may be experiencing. Talking to a friend, family member or therapist can help you to quiet your anxiety.
Anxiety and stress can cause other health problems. If you are suffering from anxiety, try the above steps. If your problem persists, you may want to seek medical advice for anxiety and depression.