According to the National Institutes of Mental Health, anxiety disorders affect around 40 million American adults each year. This number does not include people who feel a normal amount of anxiety when faced with a stressful event. This type of anxiety usually subsides on its own, but anxiety disorders may get worse if not treated. If you suspect that you have an anxiety disorder, seek help from your physician or a licensed mental health provider.
Diaphragm Breathing
One of the most important things you can do to alleviate the symptoms of anxiety is to breathe. When you become anxious, your breath rate increases and your heart rate speeds up. You start breathing from your chest instead of with your diaphragm. If you feel the start of a panic attack or symptoms of anxiety, focus on your breath. According to the book, "Coping with Anxiety," abdominal breathing exercises can help you to calm down and relax when you start to feel anxious. Sit, stand or lie in as comfortable a position as possible. Place your hand on your abdomen and simply become aware of the breath going in and out. Try to consciously slow down the breath rate, allowing for a small pause at the end of every inhale. When you inhale, mentally say the word "inhale"; when you exhale, mentally say "exhale." Do this until you feel your breath rate begin to slow down on its own.
Visualization
Visualization is a technique you can use to calm down when you feel panicky or anxious. There are several methods to choose from. One is to do a progressive muscle relaxation: consciously focus on tensing and releasing specific muscles, such as your legs or your abdomen, and visualizing them relaxing. Another is to visualize yourself in a peaceful setting: close your eyes and picture yourself in a relaxing place, such as the beach; conjure up as vivid an image as possible, focusing on all of the details, such as the sound of the waves or the smell of the salty air. Do this for five minutes or longer; the aim of this practice is to place your focus on something other than the stimuli causing your anxiety. If you find this difficult, use a guided visualization CD; many types are available for purchase at most book and music stores.
Exercise
Do some form of physical activity every day, whether it is aerobic exercise or yoga. According to the Mayo Clinic, regular exercise may help to reduce levels of anxiety and improve your overall mood. Exercise may help by inducing the release of "feel good" chemicals such as endorphins and certain neurotransmitters. It also helps by taking the focus off of your worries and breaks the cycle of negative thoughts that so commonly occurs when you feel anxious.
References
- NIMH: Anxiety Disorders
- "Coping with Anxiety: 10 Simple Ways to Relieve Anxiety, Fear & Worry"; Edmund J. Bourne, Ph.D. and Lorna Garano; 2003
- Mayo Clinic: Depression and Anxiety: Exercise Eases Symptoms
