The 40 million Americans who suffer from anxiety disorders know how frightening the physical and mental symptoms can be.Issues like debilitating headaches, shortness of breath, and constant rumination can make even the simplest of daily tasks feel like an impossible task.For people who don’t have the disorder, severe anxiety – such as work or financial stress – can cause the same symptoms and feelings.
However, there are ways to treat and manage this problem.We asked experts for their top choices for reducing anxiety, and their advice on when to seek professional help.Here are some anxiety techniques that experts swear by:
1. Put your anxiety on ice
Sheri Heller, a psychotherapist in New York City, recommends actually reducing stress.
She recommends dipping your hands in ice water or splashing some on your face.”Sensory stimulation with cold water can break the sense of separation that often accompanies anxiety and provide immediate relief from elevated cortisol levels,” she explains.
2. Clench your fists
While exercise is great for relieving anxiety, going for a run when you’re having a panic attack isn’t practical.However, some physical activity — even something as simple as clenching and relaxing body parts — can have positive effects, says Nicole O-Pries, a therapist in Richmond, Va.
“Put your hands on or next to your legs. Make a fist, as if you’re really angry, and squeeze your hands as tight as possible. Take a deep breath and slightly unclench your fists at the end of your exhale,” she says.”Continue taking deep breaths and unclenching your fists until your hands are fully open. Then extend your fingers outward as far as possible. Now notice again your body and the reduction in the anxiety points you were feeling before.”
3. Repeat a calming phrase
Carol Howe, a spiritual psychotherapist in Orlando, Florida, says that when the body is under stress, we need to address the physical discomfort before we can calm down.
“Take at least three deep breaths, in through your nose and out through your mouth,” she says.”Assure yourself with this language: ‘I am safe and I am loved.'” Repeat it slowly three times and you should start to feel more comfortable.
4. Allow yourself to feel anxious
Yes, you are not mistaken.Howe said sometimes the more you resist, the worse things get.Instead, admit that you feel anxious and allow yourself to be uncomfortable.
“I know it sounds scary, but when we resist its presence, anxiety remains,” she said.”Once we decide to allow it to happen, it can really move through and beyond us.”
5. Let the tears flow
Crying can also help, Heller said.Research shows that crying is therapeutic and often indicates emotions that need to be released.
“Anxiety is often a response to trapped or repressed sadness,” Heller explains.”In these situations, consciously allowing yourself to cry can provide the catharsis needed to calm your nervous system.”
6. Shut down your social media apps for a bit
Those who suffer from anxiety often feel overwhelmed by external expectations, including cultivating a perfect image on social media.Lauren Rose, a psychotherapist in Rye, New York, recommends that people who experience anxiety about their news feeds (FOMO, anyone?) take a break.
“Social media – and the internet as a whole – can often exacerbate anxiety and fear, sometimes as a result of encountering information that is inaccurate or irrelevant to a specific situation,” she said.But the World Wide Web isn’t all bad.Online support groups can help people with anxiety feel less alone, she added.
7. Take stock of your surroundings
It’s pointless advice without fully considering your symptoms.(How can you not think about the feeling that your world is falling apart?) That said, distracting yourself by focusing on something specific in front of you can help you avoid spiraling out of control, says licensed clinical social worker Julia Coe Julia Colangelo said.Headquartered in New York City.
“Count different colors, numbers or objects in the room. If you’re panicking, this can be a way to ground yourself and manage pain and anxiety while not going out,” she says.
8. Jot down your feelings
Karen Whitehead, a licensed counselor in Atlanta, says writing down your worries and triggers can help you manage your symptoms and challenge the negative self-talk often associated with anxiety.
“Write down two to three words or bullet points that describe your biggest concern at the time. Take one at a time and ask yourself if it’s fact or your opinion,” she says.“Often, what feels 100 percent true in the moment is actually our perspective, and when we recognize that, we can diffuse its intensity.”
9. Face what’s causing your anxiety in the first place
This sounds counterintuitive, but it’s one of the most effective strategies.Robert Duff, a registered psychologist and author of Hardcore Self-Help: Fuck Anxiety, says it’s important to face the specific fears you have rather than Use avoidance strategies.
“Anxiety is fueled by avoidance. When you feel anxious about a specific situation, one of the most common responses is to avoid it,” he explains.”Although logically there may not be real danger in these situations, anxiety can make you feel like you’ve actually dodged a bullet and avoided a potentially disturbing situation rather than persevering through it. This only makes anxiety more serious.”
When you are in a situation that may cause anxiety, try not to flinch.“Challenge yourself to do it for five minutes,” he says.”You can tolerate anything for five minutes. If you can handle it after five minutes, push it to 10 minutes, then 15 minutes, and so on. Eventually, your body will regulate itself, and your anxiety will change. It’s easier to tolerate.” But be warned: Duff says this approach is best done with the support of a therapist.
10. Seek help from a professional
Heidi McBain, a licensed counselor in Flower Mound, Texas, says getting support from a therapist and discussing it with a mental health professional can be very beneficial and keep you from developing more dangerous forms of anxiety. Behavior.
“Seeing a therapist who specializes in treating anxiety can help people break unhealthy patterns in their lives and learn new, healthier ways to cope with anxiety,” she says.
Although anxiety isn’t always within your control, taking care of your physical and mental health can limit the potential for anxiety to become overwhelming.Making sure you’re eating well, exercising, getting enough rest, and paying attention to how you talk to yourself can help ensure you’re more resilient to negative emotions and thoughts.
