Anxiety

There are many ways to cope with anxiety but its not as easy as it seems. Just look at other people with anxiety it's hard for them to cope. Here’s 5 ways to cope with anxiety.


1. RELAXATION

Slow and even your heart rate

Slow deep breathing

Mind is at peace


2. VISUALIZATION

Inhale for 4 seconds

Hold for 4 seconds

Now exhale for 8 seconds


3. MEDITATION

Start by making yourself as comfortable as possible.

Close your eyes and relax your breathing so that it’s flowing naturally.

Next, focus your attention on the movements of your chest and stom ach as you’re breathing.

Once you are aware of your attention wandering, bring it back to your breathing. Continue to let your mind wander as you breathe by using a mantra to keep your breathing natural

4. THE AWARE METHOD


Accept the anxiety – Accept the anxious thoughts and feelings as natural. Fo- cus on feeling anxiety without becoming annoyed or frustrated with yourself. Greet it by saying “hello” out loud or to yourself when the anxiety appears. Challenge yourself to be with the experience, not fight it. If you resist the anxiety you’re essentially prolonging the unpleasantness of it. Instead, you

should just flow with it.

Watch your anxiety – Look at it objectively, without judgment, and rate it on a zero to ten scale. Record the scores and see how your anxiety goes up and

down. The more you can separate yourself from the experience, the more you can just watch it. Dissociate your basic self from the anxiety; be in the anxiety state, but not of it.

Act with your anxiety – Normalize the situation and function with it. Slow things down if you have to, but keep going and breathe slowly and normally.

Repeat as much as possible – Continue to work on accepting your anxiety, watch it, and act with it until it goes down to a comfortable level.

Expect the best – Anticipate that you're worried thoughts and fears won’t happen, because they rarely ever do. Expect that you will accomplish your goal, and if you experience anxiety along the way remember to accept, watch, and act with it. Don’t be surprised the next time you have anxiety but rather surprise yourself with how you handle it. Being aware of future anxiety will help place you in a better position to accept it when it comes again.


5. DIAPHRAGMATIC BREATHING

You can also manage your anxiety with this intentional breathing technique. Most people aren’t aware that deep breathing actually makes use of the body’s built-in natural relaxation response, which occurs when we exhale. You can use a deep diaphragmatic breathing technique to reduce your anxiety with deep breaths. This method uses a 3-3-5 breathing pattern:

Inhale for 3 seconds

Hold for 3 seconds

Exhale for 5 seconds

Make sure to breathe slowly and evenly with your mouth closed. Take notice of what you’re feeling throughout your body while exhaling; your muscles might feel warm and begin to feel light or heavy. Try and let yourself enjoy whatever sensations you’re experiencing. Repeat the diaphragmatic breathing exercise until you feel relaxed.


Ruari, 12