Mental Health

Mandy Kloppers

How to Cope with Anxiety

If you are struggling with anxiety, you are not alone. Even though anxiety is a normal and common human emotion, it is something that millions of people experience every day that interferes with their daily lives and daily functioning, causing immeasurable distress. If this is how you feel, you may be looking into anxiety treatment in Miami to find a way to cope with your anxiety and recover a sense of normalcy. Read on to find out some tips on coping with anxiety.

Anxiety Coping Strategies

There are many ways to deal with anxiety, many of which might be useful, depending on the severity and frequency of your symptoms. Some of them are:

Reflect On Your Thought Pattern

You may discover that your anxiety is triggered by irrational or negative thoughts that blow the situation you are facing out of proportion, enveloping you in a feeling of helplessness. If you realize this is happening, you can change this thought process by asking yourself if these thoughts are helpful, true, or realistic. If you find that they are not, replace them with more balanced or positive thoughts that offer you a sense of hope and control.

Practice Deep and Focused Breathing

When you are in the throes of an anxiety attack, your breathing may become faster and shallower. This can result in an increased heart rate that will make you feel even more nervous. When you realize this is happening, start by controlling your breathing, focusing on breathing slowly and deeply, using your diaphragm. Establish a pattern that works for you, such as counting to 4 as you inhale, holding your breath for 2 seconds, and exhaling for 4 counts. Repeat this breathing pattern until you feel more in control and relaxed. By practicing this breathing routine, you can prevent an anxiety spell when you feel it is coming over you.

Use Aromatherapy

Some natural scents like chamomile, sandalwood, or lavender can have a soothing effect on your nervous system and mood. Get some essential oils, incense, or candles in your favorite scent to create a relaxing environment in your room or wherever you feel anxious. If you are at work or someplace where it might bother others if you use your scents, you may inhale them directly from a bottle or a cotton ball.

Exercise

Physical activity can help you release tension and stress while boosting your endorphins. These are natural chemicals that the body releases to make you feel good. You do not have to follow a specific routine or engage in a particular type of exercise to derive its benefits. Any exercise that you enjoy will work for you. Start with an exercise that matches your fitness level, such as a nice outdoor walk, jogging, cycling, yoga, or tai-chi. Try to get a good 30-minute workout whenever possible. You may get an even greater boost by practicing the exercise outdoors.

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