Anxiety is an extremely widespread mental health problem that many people in the population face on a daily basis. For some, anxiety is a temporary emotion that is easily overcome when the situation that triggered it is over. For others, anxiety is a nearly constant presence in their lives.
Here, you will find several strategies for managing anxiety in the moment, as well as steps for overcoming it long term.
Short-Term Solutions to Anxiety and Panic Attacks
Many people experience acute anxiety at some point in their lives. People with ongoing anxiety disorders usually feel a regular undercurrent of anxiety but experience sharper bursts of it on occasion. It is important to know how to manage your emotions in scenarios where anxiety has taken over your full attention and is preventing you from thinking clearly. These are short-term strategies that help to soothe your mind and body but are not necessarily capable of eradicating your anxiety problems altogether.
Sit with the Situation
It’s natural to feel compelled to escape a frightening situation. Panic attacks are not always predictable and can cause serious distress. In the midst of this intense anxiety, it is difficult to think straight and soothe yourself. One way to do this is to simply be present in the distressing moment and accept the acute anxiety as it comes. Researchers suggest that immediately trying to distract yourself is not always the answer. Instead, sitting with it teaches your mind that it can survive the panic attack, increasing the chances of future panic attacks being easier to manage.
Acknowledge Your Emotions
You may or may not already be the type of person who expresses their emotions verbally. In times of intense anxiety, being able to name your emotions can be hugely powerful. By pinpointing how you feel with precision and saying it aloud, even to yourself, you focus your mind and bring clarity to the situation. It may seem overly simple, but sometimes, the act of identifying your feelings can be enough to alleviate the worst of the pressure.
Learn Useful Breathing Techniques
Panic attacks are as much a physical event as they are emotional. Your body reacts to the stress chemicals in your brain by speeding up your heart and quickening your breaths. You may find yourself hyperventilating, which causes even more panic. When you focus on taking in deep, slow breaths, not only does it take part of your mind off the fear, but it also restores your control over your body’s reaction. Anxiety experts recommend breathing techniques such as box breathing or diaphragmatic breathing.
Relax Your Body
As already noted above, your body is as much a part of anxiety as your mind. Continuing research shows how the brain and body are more closely connected than previously believed. This means that if you feel out of control during a panic attack, you can redirect your focus to controlling your body instead. Do this by stretching your muscles and releasing any tension you might be holding. You might not realise at first that anxiety is causing your jaw to clench or your shoulders to tense up. Notice where your body is holding on to the anxiety and systematically concentrate on relaxing each part.
Redirect Your Attention to Your Surroundings
When you have control over your breathing and can relax your body somewhat, now is the time to pay attention to your environment and use it to take your mind off the feelings of anxiety. Whenever your mind starts to return to unwanted thoughts, redirect it to noticing aspects of your surroundings. This might mean counting how many details you can spot of the same colour or naming five objects you can see with shiny surfaces. Although a simple exercise, it can truly help ground you after a panic attack.
Long-Term Solution to Anxiety Disorders
Learning how to cope in the middle of a bout of anxiety or a panic attack is undoubtedly useful. However, managing in the moment isn’t the same as making progress towards feeling better overall. No mental health professional would claim that anxiety can be cured, but it can be significantly reduced to the point where it is far more manageable and less of a threatening presence in an individual’s life. Here is a brief list of some anxiety treatments worth exploring for long-term recovery.
Hypnotherapy
Many people mistakenly think that hypnotherapy means that a hypnotist lulls you into a state of extreme suggestibility where you will do anything they ask of you. Only one part of this is correct. A professional hypnotherapist guides their patients into a relaxed, focused and open state of mind so that they can address conflicts in their subconscious. Only people who are willing to receive the treatment find it effective, meaning that therapists can’t hypnotise patients against their will. It is easier than ever to work on your anxiety through hypnotherapy. You can even find online hypnotherapy appointments to suit your schedule. The hypnotherapist will discuss your specific mental health goals and help you get to the bottom of your anxieties. This will empower you to reframe the way you see your fears and equip you to handle them better.
Cognitive-behavioural Therapy
Cognitive-behavioural therapy (CBT) is a method of talking therapy that uses the connections between thoughts, actions and feelings to help patients gain control over their fears and limiting beliefs. It is largely regarded as one of the most effective treatments against anxiety and depression among mental health experts. During sessions of CBT, patients talk with their therapist about what they want to achieve and how they would like to handle their anxiety. Irrational thoughts and unhelpful thinking patterns are outlined for the patient to understand and compare to their own experiences, helping them find a path to clearer thinking and less anxiety.
Medication
Some people resist the idea of taking medication for their anxiety. However, the stigma around medication for better mental health is fading as more people come to realise the huge benefits it brings to so much of the population. People with anxiety can talk to their doctor about the possibility of being prescribed certain medications for their symptoms, such as anti-depressants or beta-blockers. Medication can either be used alongside therapy or as a standalone solution. Each patient’s treatment plan differs depending on their symptoms, lifestyle and overall health. While medication can be extremely effective against anxiety, it can also cause side effects worth considering.
Meditation
No longer is meditation reserved for spiritual people or yoga enthusiasts. The wider population is waking up to the fact that mindfulness and meditation are incredibly valuable for maintaining good mental health. Mindfulness involves bringing your consciousness closer to the present moment and allowing thoughts and experiences to exist in your mind without judgement. This practice takes time to master but can be beneficial for anyone hoping to gain better control over their reactions and emotions. You can pursue meditation on your own, with a trained expert or as part of a group.
Anxiety is an extremely broad term used to apply to a variety of similar physical and emotional symptoms. People experience anxiety in different ways, and therefore, no two solutions are necessarily alike. What works for one individual may not work for another. The key is to identify the primary goals you have for your mental health and discuss possible treatment plans with your doctor. It is always valuable to teach yourself techniques to cope during tough times, as well as planning for longer-term solutions. You are in charge of how to manage your anxiety using the tools and professional insights available to you.
