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Helpful Strategies for Coping with Anxiety

Anxiety is the body's reaction to a real or perceived danger. Everyone feels anxious sometimes. People often use the term "anxiety" when they feel worried, nervous, or not comfortable.

But there's a difference between feeling anxious and having an anxiety disorder. Anxiety disorder includes different kinds of problems. If anxiety is a regular part of your life, it's critical to identify therapy options to help you manage it.


Maria Radici - Coping with Anxiety

Common Physical Signs of Feeling Anxious Include:

When people are anxious, they often feel uneasy or worried about something that might be dangerous, even if it's not really dangerous. These feelings can be a little or a lot. Sometimes, feeling this way can also make the body feel different. But the way the body feels can be different for each person and situation.

  • Being nervous

  • Feeling hotter than usual

  • Sweating

  • Breathing quickly


Maria Radici - Physical Signs

Ways to Deal with Anxiety Over Time

If you often feel anxious, it's good to have plans to manage it. If you don't know what to do, talking to a mental health expert can give you ideas you didn't think about before. They can help you figure out what might work for you.


1. Determine and Manage Your Triggers

You can discover triggers on your own or with the assistance of a therapist. They can be visible at times and less so at others.

The following are examples of common anxiety triggers:

  • Work, family, and other life stresses

  • Withdrawal from medicines or from certain medications

  • Adverse effects of specific drugs

  • Aggravation of previous trauma

  • Persistent discomfort of past or current injuries

  • Caffeine

  • Smoking

Everyone has distinct triggers, and one of the most crucial steps in coping with and controlling anxiety attacks is identifying them.


Maria Radici - Meditation

2. Practice Meditation

While it takes some work to achieve success, daily mindful meditation may eventually help train your brain to manage anxious thoughts when they come. If concentrating and sitting still is quite difficult, try walking meditation or yoga.

Five popular types of meditation practice:

  • Mindfulness Meditation

  • Spiritual Meditation

  • Loving-kindness Meditation (Metta)

  • Transcendental Meditation

  • Movement Meditation

Maria Radici - Isolation_Relationships

3. Socialise

Everyone is different, and some individuals face social anxiety. However, making an effort to spend time with friends and family could be beneficial in handling your anxiety.

Being around others can ease stress, bring about moments of joy and togetherness, and lessen feelings of loneliness. Studies have demonstrated that being socially connected can make you better equipped to handle stress in the future.


4. Stay Active and Healthy

Doing regular exercise can really help reduce anxiety. It makes your body release happy chemicals and gives your mind a break from anxious thoughts. Same goes in eating good meals, sleeping enough, and not having too much caffeine or alcohol can make your mood and anxiety better.

5. Avoid Triggers

If you know what makes you anxious, try to avoid those things, especially when you're feeling really sensitive.

Maria Radici - Keeping a Journal

6. Keep a Journal

Developing a routine of writing down your thoughts and feelings in a journal every day can be a useful practice. The act of putting thoughts on paper can have a soothing effect for some.

Additionally, keeping a journal can offer advantages in the long run. Research has revealed that consistently jotting down your emotions can help lower anxiety, depression, and distress.


Maria Radici - Seek Help

Seeking help for anxiety is important because it offers expert guidance tailored to your unique needs. Professionals can provide accurate diagnosis, teach effective coping skills, and offer validation in a safe space. Timely intervention can prevent escalation and improve your overall well-being.

Anxiety might always be present, but it doesn't have to control your everyday life. There are various ways to handle both short-term and lasting feelings of anxiety.

While home remedies could offer assistance, a mental health expert can make it easier to recognise what sets off your anxiety and establish effective long-term approaches through techniques like behavioural therapy, medications, and more.

Seeking assistance is a display of resilience, not vulnerability. Similar to consulting a doctor for a physical concern, seeking help from a mental health expert for anxiety showcases your dedication to your emotional health. You don't need to face anxiety in isolation; there are resources and professionals ready to support you on your journey towards healing and empowerment.


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