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Read advice and support on coping with anxiety. Get urgent help now for mental health. Anxiety, fear and panic. How to cope with financial worries. Mindfulness. Read advice and support on coping with anxiety.
- Anxiety, Fear and Panic
try talking about your feelings to a friend, family member,...
- Anxiety
Anxiety can affect our mind, body and behaviour, for...
- Anxiety, Fear and Panic
try talking about your feelings to a friend, family member, health professional or counsellor. You could also contact Samaritans, call: 116 123 or email: jo@samaritans.org if you need someone to talk to. use calming breathing exercises. exercise – activities such as running, walking, swimming and yoga can help you relax.
- Overview
- 5 immediate skills for coping with anxiety
- 8 long-term strategies for coping with anxiety
- Anxiety symptoms
- Summary
If you deal with anxiety, there are strategies you can use to help manage immediate symptoms, as well as long-term methods to combat recurring issues.
Anxiety is the body’s response to real or perceived danger. It’s a natural process that every person deals with at one time or another.
If your anxiety is sporadic and getting in the way of your focus or tasks, some quick natural remedies could help you take control of the situation.
Suppose your anxiety is focused on a situation, such as worrying about an upcoming event. In that case, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.
1. Identify and learn to manage your triggers
You can identify triggers on your own or with a therapist. Sometimes they can be obvious, and other times, less so. Common anxiety triggers include: •work, relationship, and other life stresses •withdrawal from drugs or certain medications •side effects of certain medications •exacerbation of past trauma •chronic pain •caffeine •smoking Everyone has different triggers, and identifying them is one of the most important steps to coping with and managing anxiety attacks. Learn more about the different triggers for anxiety here.
2. Try therapy
Different psychotherapies can help you better understand your anxious feelings and develop coping strategies. For example, cognitive behavioral therapy (CBT) helps people learn different ways of thinking about and reacting to anxiety-causing situations. Research shows that CBT can be an effective method of treating anxiety disorders. Learn more about CBT for anxiety here.
3. Ask your doctor about medications
If your anxiety is severe enough that your mental health professional believes you’d benefit from medication, there are several directions, depending on your symptoms. Discuss your concerns with your doctor. The most common anxiety medications are: •selective serotonin reuptake inhibitors (SSRIs) •serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) •benzodiazepines •tricyclic antidepressants Learn more about anxiety medications here.
When anxious, people feel a general unease or worry over an actual or perceived danger. The extent of these feelings can range from mild to severe. This unease can cause additional physical symptoms. However, these will vary between people and events.
Common physical symptoms of anxious feelings include:
•nervousness
•increased body temperature
•sweating
•rapid breathing
Anxiety may always be a part of your life, but it shouldn’t overtake your day-to-day. There are many things you can do to manage immediate and long-term anxious feelings.
While home remedies may help, a mental health professional can help streamline the process of identifying your triggers and maintaining long-term strategies through behavioral therapy, medications, and more.
Aug 2, 2024 · Do. practice calming breathing exercises. keep up your regular activities – try not to restrict yourself. try to work out if something is making you stressed – stress can make panic attacks worse. regular exercise – it helps manage stress, tension, and mood, and can improve your confidence.
- Avoid caffeine. Caffeine is well-known as an anxiety inducer. But for me, drinking coffee has become such a habit that I often forget how sensitive I am to it.
- Avoid alcohol. Feelings of anxiety can be so overwhelming that you might feel the urge to have a cocktail to help you relax. Although this may work in the short term, alcohol actually changes the levels of serotonin and other neurotransmitters in the brain, making your symptoms worse.
- Write it out. One of the worst aspects of anxiety is not knowing why you feel nervous in the first place. You could be lying on an idyllic beach with the ocean waves lapping in the distance and still feel worried for absolutely no reason.
- Use scent. Lavender is well-known for its calming properties. Keep a small bottle of lavender essential oil on hand for the scent, for when you feel anxious thoughts brewing.
Anxiety can affect our mind, body and behaviour, for instance we might feel tearful, get stress headaches, or start avoiding things or people that trigger anxiety. Common symptoms of anxiety include: feeling tired, restless or irritable. feeling shaky or trembly, dizzy or sweating more. being unable to concentrate or make decisions.
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For tips on coping with panic attacks, see our section on what helps to manage panic attacks. Talk to someone you trust add. Try to manage your worries add. Look after your physical health add. Try breathing exercises add. Keep a diary add. Try peer support add. Complementary and alternative therapies add.
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