Anxiety can be dangerous. Not only does it take a toll mentally and emotionally, but the Anxiety Disorders Association of America states it can cause many physical health problems as well. A variety of techniques and approaches can be implemented to successfully reduce anxiety and improve overall mental health.
Embrace It
Although embracing anxiety as a method to combat it certainly seems counter-intuitive, it can actually be an effective technique. Many people make the mistake of suppressing their worries, only to find these same worries continuously popping into their heads at random moments throughout the day. Setting aside a specific "worry time" can help people appropriately acknowledge and deal with their worries, which may make them less likely to occur throughout the rest of the day. This technique helps people feel empowered and in control of their anxiety rather than feeling that their anxiety is controlling them. Following up a worry session with concrete problem-solving actions can make this technique even more effective.
Stay in the Present
Anxiety sufferers need to realize they have no control over the future. Many are anxious about things they think "might" happen in the future, when many of these things do not end up happening at all. Although some may irrationally believe their worrying will prepare them to handle a potential situation, this is not usually the case. Instead, people need to focus on what is going on in the present. Concentrate on what can be done to better the situation at this moment. If nothing can be done, it might be best to let it go.
Change Self-Talk
The chatter of a person's mind can be quite destructive. Most people do not pay attention to their mental self-talk, but when they do they are surprised to discover how negative it is. Those suffering from anxiety will often find their self-talk is exacerbating or even causing the feelings of anxiety in the first place. Taking the time to become aware of this inner voice is the first step in changing negative thoughts into positive ones. Doing so can help people combat anxiety and remain calm and happy.
Use Relaxation Techniques
Relaxation techniques are useful whenever a person needs immediate relief from anxiety. Concentrating on breathing and consciously tensing and relaxing various muscle groups of the body are two relaxation techniques that are instantly effective. People often find that when they are able to control the physical symptoms of anxiety through conscious relaxation techniques, the anxiety dissipates.
Talk it Out
Talking about worries and concerns to supportive family members or friends can also be a great way to combat anxiety. People who suffer major life stressors come through the situation more easily if they have a strong support system of family or friend, explains Ben Martin, Psy.D. in his article "Strategies to Reduce Anxiety and Stress" published on PyschCentral.com. While opening up and talking about the concerns will provide relief on its own, getting an objective, outside opinion of the topic also is quite useful. Additionally, sometimes family and friends may have a solution or suggestion about how to solve the problem. While supportive family and friends are great, however, those who struggle with intense anxiety issues may find that talking to a mental health professional is more effective.
Consider Medications
Although many people will experience anxiety at several different points in their lifetime, anxiety seems to be more of a constant companion for some people. Those suffering from chronic anxiety may want to consider anti-anxiety medications. Many types of anti-anxiety medications exist, including benzodiazepines, serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs) and occasionally beta-blockers. People should talk to a doctor or mental health professional about the potential risks or side effects of each type of medication. A thorough analysis of both the advantages and disadvantages of anti-anxiety medications will help people decide if this approach is right for them.
