Anxiety, a common and innate response to stress or uncertainty, can become a significant challenge when it overwhelms and disrupts daily life.
In the United States, anxiety disorders affect a staggering 40 million adults[1] annually. But fear not, there are a variety of techniques and strategies that have the potential to alleviate anxiety and promote a deep sense of calm and well-being. From practicing deep breathing exercises and exploring the benefits of CBD oil for anxiety, to engaging in physical activity and seeking social support, a multi-faceted approach awaits.
By seamlessly integrating these proven practices into your daily routine, you can build a comprehensive toolkit to effectively manage anxiety and improve your overall mental well-being.
Effective approaches to reducing anxiety
- Mindfulness meditation: Engage in the art of mindfulness, allowing yourself to be present in the moment, unencumbered by the fears of the past or the anxieties of the future.
- Deep breathing exercises: Use the power of focused breathing to regain inner calm and balance and counteract the turmoil of anxiety.
- Overcoming negative thoughts: Confront and challenge the negative thought patterns that perpetuate anxiety and develop a more positive and resilient mindset.
- Physical activity: Embrace the wonders of movement, as exercise not only nourishes the body, but also helps to clear the mind of troubling thoughts
- Muscle relaxation: Delve into the realm of physical relaxation techniques to soothe tense muscles and, in turn, loosen the grip of anxiety.
- Lifestyle changes: Cultivate habits that promote overall well-being, such as maintaining a balanced diet, prioritising sleep and limiting exposure to stressors.
- Self-care days: Dedicate moments of respite to yourself, indulging in activities that bring you joy and replenish your spirit, thereby easing the burden of anxiety.
Calm anxiety quickly: 4 effective strategies for finding calm amidst turmoil
Anxiety, a pervasive modern problem, can be a difficult adversary to overcome. However, certain techniques can help to loosen its unsettling grip and restore a sense of calm. Here are four evidence-based ways to combat anxiety and find solace amidst the turmoil.
Embrace deep breathing
Deep breathing exercises[2] are a powerful antidote to anxiety. By regulating breathing patterns, the body activates its innate relaxation response, counteracting the overwhelming feeling of anxiety. Deep abdominal breathing facilitates an influx of oxygen, effectively disengaging from negative thought patterns and reducing stress hormone levels.
Indulge in physical activity
Regular physical activity[3] plays a key role in reducing the surge of adrenaline that often accompanies anxiety. Whether it is going to the gym, lifting weights or taking a leisurely walk in nature, exercise helps to calm the anxious mind and promote a state of calmness.
Practice mindfulness meditation
Amidst the chaos of anxiety, meditation proves to be an invaluable ally, particularly mindfulness meditation[4]. Rooted in ancient Buddhist and yoga traditions, this practice cultivates the art of being present, acknowledging thoughts and emotions without judgement, and allowing them to coexist peacefully. By staying attuned to the present moment, anxious rumination is quelled, paving the way for improved mood throughout the day and night.
Explore CBD products
Although a subject of ongoing debate, CBD products have garnered attention for their potential anti-anxiety properties[5]. Available in a variety of forms including gummies, sublingual drops and vape pens, CBD offers a promising option for those seeking relief from the grip of anxiety. The market also boasts a number of manufacturers dedicated to producing the best CBD vape pens designed to tackle anxiety head-on.
Seek professional advice
Recognising the complexity of anxiety, seeking support from mental health professionals is an important step. Having open conversations with empathetic professionals not only provides comfort, but also facilitates a sense of calm. Professional support proves invaluable as individuals navigate the implementation of other long-term strategies to reduce their anxiety.
In conclusion, combating anxiety requires a multi-faceted approach. By incorporating deep breathing, physical activity, mindfulness meditation and, where appropriate, CBD products, individuals can strive for a calmer, more centred existence despite life’s inherent stressors. As we continue to explore the intricacies of anxiety management, these evidence-based strategies have the potential to pave the way to serenity and emotional well-being.
How to calm an anxiety attack: Proven strategies for regaining control
When faced with an anxiety attack[6], it is vital to take effective self-calming measures. The manifestation of this distressing experience can be recognised by noticeable symptoms such as sweating, palpitations and chest pain, often triggered by factors such as phobias, challenging situations or an uncomfortable environment.
Mismanaged, these symptoms have the potential to disrupt daily activities and strain relationships. It is therefore important to explore and implement different strategies when faced with an anxiety attack.
Use the 4-7-8 breathing technique
Start by finding a comfortable sitting position that allows you to focus on relaxation. Take a deep breath through your nose, silently counting to four[7]. Continue by holding your breath for a steady count of seven, allowing a moment of pause. Finally, slowly and completely exhale through your mouth to the count of eight. This simple yet effective method can be beneficial when seeking relief from stress or anxiety.
Use the 5-4-3-2-1 grounding technique
Use the power of your senses to ground yourself in the present moment[8]. Attentively observe your surroundings and identify five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This grounding exercise helps divert attention from distressing thoughts and facilitates a return to a sense of stability.
Use progressive muscle relaxation
Take a proactive approach to releasing physical tension and promoting general relaxation by practising progressive muscle relaxation. Start with your toes and tense sequentially, then relax each muscle group[9], working steadily up to your head. This technique has been shown to help calm the mind and body and reduce the burden of anxiety.
Incorporating these proven strategies into your coping arsenal will give you valuable tools to effectively combat anxiety attacks. In doing so, you can regain control of your emotional well-being and pave the way for a calmer and more serene approach to life’s challenges.
Overcoming anxiety: Transformative long-term approaches for lasting relief
Overcoming anxiety requires more than short-term fixes; it requires a comprehensive approach that includes long-term changes to promote lasting relief. By identifying triggers, cultivating social connections, challenging negative thoughts, adopting a healthy lifestyle, and seeking professional help, individuals can embark on a transformative journey to loosen the grip of anxiety.
Confronting negative self-talk with positivity
Transformative change involves replacing negative thoughts with more realistic and positive affirmations. Acknowledging that anxiety attacks are temporary and that you have successfully managed anxiety before cultivates a healthier mindset. Daily use of positive affirmations has been shown to be beneficial in managing moods, especially during anxious moments.
Maintain supportive social connections
Managing anxiety is supported by maintaining meaningful friendships. Engaging with friends not only provides emotional support, but also offers a respite from anxious thoughts, allowing individuals to enjoy the present moment. Social connections foster mutual encouragement and motivation, while new friendships can be cultivated through regular social interactions, open communication and the establishment of healthy boundaries.
Uncovering anxiety triggers through self-reflection
An essential first step in this journey is to identify the specific triggers that ignite anxiety. Becoming aware of these catalysts empowers the individual to pre-emptively avoid potential anxiety attacks. Self-reflection, keeping a trigger journal, examining past experiences, and paying close attention to bodily sensations during anxious episodes are valuable tools for identifying triggers as they manifest.
Adopt a holistic, healthy lifestyle
Emphasising a healthy lifestyle goes a long way to managing anxiety. Simple adjustments such as reducing caffeine and alcohol intake, staying hydrated, exercising regularly, and consuming nutritious foods such as fruits, vegetables, protein, and healthy fats are all helpful. In addition, minimising refined sugars and carbohydrates can have a positive effect on anxiety and mood[10]. Studies even suggest that including foods such as brussel sprouts can help reduce anxiety.
When to seek urgent help: Recognising critical anxiety symptoms
When faced with severe anxiety symptoms that threaten one’s safety and overall well-being, it is imperative to seek immediate help. For individuals or those who know someone who is experiencing worrying signs of anxiety, recognising certain indicators that require urgent intervention is crucial:
Panic attacks and severe physical symptoms: Symptoms such as severe panic attacks accompanied by severe physical manifestations, such as chest pain or difficulty breathing, warrant immediate medical evaluation.
Loss of control and impending doom: Experiencing a profound sense of loss of control or a foreboding sense of impending doom requires immediate support.
Suicidal thoughts or intentions: The presence of suicidal thoughts or intentions requires immediate attention and intervention to prevent potential harm.
Self-harm or risky behaviour: Engaging in self-harm or risky behaviours requires urgent professional intervention to mitigate potential harm.
Concerns about harming self or others: Concerns about harm to self or others require immediate action to ensure safety.
Impaired functioning: The inability to perform daily activities due to overwhelming anxiety requires urgent assistance to restore stability and functionality.
In these critical circumstances, it is vital to contact the emergency services or go to the nearest emergency room for professional help without delay. Prioritising safety and well-being in times of crisis is paramount, and trained professionals have the expertise to provide the necessary support and care in such demanding situations.
Frequently asked questions
Is anxiety a sign of weakness?
No, anxiety is a common mental health condition that can affect people from all walks of life. It is not a sign of weakness, but a normal human response to stress and uncertainty.
What are the common symptoms of anxiety?
Common symptoms of anxiety include excessive worry, restlessness, racing thoughts, difficulty concentrating, irritability, and physical sensations such as a fast heartbeat or shortness of breath.
Can anxiety be cured?
Although anxiety disorders can be treated effectively, there is no universal cure. Treatment usually involves a combination of therapy, lifestyle changes and, in some cases, medication.
Can children experience anxiety?
Of course children can experience anxiety. It is important to support them, validate their feelings and consider professional help if their anxiety is significantly affecting their daily functioning or well-being.
How do I tell anxiety from normal stress?
While stress is often a reaction to specific situations, anxiety tends to be more persistent and can occur without a specific trigger. Anxiety can also cause more intense physical and emotional symptoms.
Conclusion
While anxiety is a common human experience, it does not have to dominate one’s life. Effective management and reduction of anxiety can be achieved by adopting appropriate strategies. By incorporating relaxation techniques and engaging in physical activity, individuals can improve their ability to navigate the maze of anxiety. In addition, challenging negative thoughts and seeking support from a network of understanding individuals can play a key role in regaining control over one’s emotional wellbeing.
Recognising that finding the most appropriate approach may involve some trial and error, it is important to stress the importance of seeking professional help when necessary. Trained professionals offer invaluable insight and therapeutic tools that can pave the way for meaningful progress.
Through consistent effort, unwavering patience and diligent self-care practices, individuals can take control of their anxiety and effectively embrace a sense of calm and overall well-being. Armed with resilience and perseverance, one can navigate the realms of anxiety and lead a life that is both enriching and fulfilling.
Sources
- Anxiety and Depression Association of America (ADAA). “Facts & Statistics.” Link
- Harvard Health Publishing. “Relaxation Techniques: Breath Control Helps Quell Errant Stress Response.” Link
- Anxiety and Depression Association of America (ADAA). “Exercise, Stress, and Anxiety.” Link
- American Psychological Association. “The Benefits of Mindfulness Meditation: Changes in Emotional Well-Being and Mind-Wandering.” Link
- SpringerLink. “Yoga as an Alternative and Complementary Treatment for Anxiety: A Systematic Review.” Link
- National Institute of Mental Health (NIMH). “Anxiety Disorders.” Link
- Gundersen Health System. “4-7-8 Breathing Technique: Live Happy.” Link
- Mayo Clinic Health System. “5-4-3-2-1 Countdown to Make Anxiety Blast Off.” Link
- Hindawi. “The Role of Diet in Anxiety: A Systematic Review.” Link
- MDPI Nutrients. “Dietary Interventions for Reducing Anxiety: A Comprehensive Review.” Link
Ashley Bujalski is a second year clinical psychology doctoral student at William Paterson University. She holds a MA in Forensic Mental Health Counseling from John Jay College, and has worked as a mental health clinician at Riker’s Island Correctional Facility and Crossroads Juvenile Detention Center. At present, she is a graduate assistant at the William Paterson University Women’s Center, where she implements programs to raise awareness on campus and in the community about prevention of violence against women. Her research interests include trauma and posttraumatic stress disorder in forensic populations and among those who have been victimized by interpersonal violence.
Claire Galloway is a post-doctoral fellow at Emory University. She received her Bachelor of Science in psychology from Georgia State University in 2011, her Master of Arts in psychology from Emory University in 2013, and her Doctor of Philosophy in psychology (neuroscience and animal behavior program) from Emory University in 2017. Claire studies the nature of hippocampal dysfunction in Alzheimer’s disease and how brain regions important for memory, the amygdala and hippocampus, interact during memory tasks.
