While not everyone feels it on a day-to-day basis, everyone will experience anxiety at some point in their lives and could benefit by learning ways to cope with it. However, although self-help coping strategies can be effective at reducing or eliminating anxiety, those with severe anxiety or other mental health issues should consider seeking the help of a mental health professional.
Make a Conscious Effort to Relax
Many people think relaxing consists of sitting in front of the TV or taking a long bubble bath. While these things can provide limited immediate relaxation, doing specific deep relaxation techniques might be more beneficial for the long term. Edmund J. Bourne, author of "The Anxiety and Phobia Workbook," states that practicing deep relaxation exercises for 20 to 30 minutes a day can reduce generalized anxiety, prevent stress, increase energy and productivity, and reduce insomnia and fatigue. Deep breathing, meditation, visualization and progressive muscle relaxation are just a few exercises that may help.
Be Positive
People with anxiety are often mean--not to other people, but to themselves. They might not realize it, but their minds may be filled with thoughts about things they did wrong in the past, things they may do wrong in the future and other negative observations. Internal comments like "You're not going to be able to do that" or "Everyone will just laugh at you" may be a common occurrence. It takes a conscious effort, but people with anxiety can stop this negativity. All it takes is recognizing the negative self-talk when it occurs and deliberately changing the negative thoughts to positive ones. When they are able to do this successfully, people tend to find themselves happier and less prone to anxiety, explains HelpGuide.org.
Limit Worrying
Anxiety can be tiring, often because worries seem to plague people all day and night. Some people may find that setting aside a specific time in the day that is devoted only to worrying actually helps keep worries away for the rest of the day. This technique stops anxious thoughts from interfering with their life, yet still gives their feelings attention and respect. Knowing that there is a specific time and place where they are "allowed" to worry can also give people a sense of control and empowerment.
Build a Strong Support System
Supportive family members or friends can also be great tools in the fight against anxiety. PsychCentral.com explains that it has been proven that having a strong support system helps people come through stressful situations more easily. However, it is important to select the right people for this support system. While it's important to choose people who will be understanding and not judgmental, it also helps if people in the support system will able to be honest and objective about situations. Joining a support group for anxiety might be useful for people who have a limited number of supportive family members or friends.
Seek Help
Many people are embarrassed to get help for mental health problems like anxiety, but there really is no need to be. Just as a doctor can make it easier to cope with a physical ailment, a mental health professional or the proper medication can make coping with anxiety easier as well.
References
- "The Anxiety and Phobia Workbook"; Edmund J. Bourne; 2005
- Help Guide: Anxiety Self-Help
- Psych Central: Strategies to Reduce Anxiety and Stress
