how to cope with anxiety
Anxiety. It's a word we hear often, but what does it really mean? Anxiety is more than just feeling nervous before a big event or worrying about a specific problem. It's a persistent feeling of unease, fear, or worry that can affect every aspect of our lives. Anxiety can show up in different stages of our lives for various reasons, sometimes seemingly out of nowhere. Whether it's caused by stress at work, relationship issues, health concerns, or even certain foods or medications, anxiety can leave us feeling overwhelmed and exhausted. You’re not alone.
Understanding Anxiety: A Sneaky Intruder
Anxiety doesn't discriminate. It can affect anyone, regardless of age, gender, or background. It can manifest as physical symptoms like rapid heartbeat, sweating, or trembling, or it can show up as racing thoughts, constant worrying, or feeling on edge. Sometimes, we might not even know why we're feeling anxious, adding to our frustration and confusion.
5 Easy Ways to Cope with Anxiety at Home
Box Breathing: Take a few moments to focus on your breath. Inhale deeply through your nose for four seconds, hold for a four seconds, then exhale slowly through your mouth for four seconds. Wait four seconds, then repeat this several times to help calm your nervous system.
It might feel funny at first, but breathing in through your nose and out through your mouth literally tells your nervous systems “it’s okay”.
Mindfulness Meditation: Practice mindfulness by finding a comfortable seat and bringing your attention to the present moment. Notice your thoughts and feelings without judgment. Whatever comes to mind, just notice it. No judgements. Whatever comes to mind is okay. You can start with just a few minutes a day and gradually increase the time as you feel more comfortable.
Physical Activity: Engage in activities like walking, yoga, or dancing to release tension and boost your mood. Even a short walk around the block can make a HUGE difference in how you feel. Physical activity changes our mindset, and has benefits beyond just relieving anxiety.
Limit Caffeine and Sugar: Be mindful of your diet and how certain foods and drinks affect your anxiety levels. Caffeine and sugary foods can exacerbate anxiety, so consider reducing your intake. Something I like to practice, is waiting 1 hour after waking up to have caffeine. I have noticed a huge shift in my mindset, and have felt less on edge overall.
Connect with Others: Reach out to friends or loved ones for support. Talking about your feelings with someone you trust can help alleviate anxiety and provide a sense of relief. We are social beings, we would literally die without connection (that is not an exaggeration, Google it). If you can, opt for in person or a phone call instead of texting/video (while these are convenient, it’s just not the same, and your nervous system knows it).
The Power of Therapy in Managing Anxiety
While these coping strategies can be helpful, sometimes anxiety can feel too overwhelming to handle on your own. That's where therapy comes in. Therapy provides a safe and supportive environment to explore your thoughts and feelings, learn coping skills, and develop a deeper understanding of yourself. Through therapy, you can uncover the underlying causes of your anxiety and develop effective strategies for managing it.
Ready to Take the Next Step?
If anxiety is impacting your life and you're ready to explore therapy as a solution, I invite you to reach out for a free 15-minute consultation. Together, we can discuss your concerns, goals, and how therapy can help you find relief from anxiety. You don't have to face anxiety alone. Take the first step towards a brighter, more peaceful future today.
