The physical toll that anxiety takes on the body can be severe. Obsessive worrying can lead to headaches, stomach pains and muscle tension. Unrelenting anxiety can zap the body of its energy and lead to intense fatigue or insomnia. Fortunately, a variety of coping methods can be employed to combat anxiety successfully.
Breathe
Anxiety causes breathing to become rapid. This is often accompanied by an increased heart rate. According to the Healthy Place website, changing your breathing can slow down your heart rate. To slow down both heart and breathing rates, take in air through the nose and hold it for two or three seconds. Then exhale through the mouth. Repeat this process over and over until the heart stops racing. This can be done while lying down, face-up on a hard surface or standing in a crowded place.
Talk About It
Obsessive thinking is characteristic of anxiety. Thoughts are overwhelmingly negative and worrisome. Sharing these thoughts and feelings with others may help reduce the worry. Talking to a friend or family member and laughing can help alleviate physical tension. Seeking a counselor or therapist to talk to on a regular basis may be necessary if anxiety persists for weeks or months.
Exercise
Anxiety results in an increased level of adrenaline in the body. Too much adrenaline can cause nervousness or trembling. Aerobic exercise is a healthy way to burn off the nervous energy associated with anxiety. Taking long walks at a rapid pace or jogging are common types of aerobic exercises. Treadmills are similarly effective when exercising outdoors is not possible. According to the Mayo Clinic, exercise not only eases symptoms of anxiety, it can also help keep anxiety from returning.
Relax
Relaxing is much easier said than done. Different techniques help different people. Therefore, trying alternative methods can have a positive impact. Since heat is used as a muscle relaxant, taking a hot bath or shower can have anxiety-reducing effects. Sitting outdoors is also relaxing for some people due to the presence of fresh air and sunlight. However, others may find lying down in a dimly lit room with scented candles to be relaxing. In their book, "Overcoming Anxiety for Dummies," Dr. Charles H. Elliott and Dr. Laura L. Smith suggest that using lavender, chamomile and eucalyptus scents can help relieve anxiety.
Take Something
An array of supplements and medications are available to reduce anxiety. Kava kava and valerian are popular anxiety relief supplements that can be obtained without a prescription. However, the National Center for Complementary and Alternative Medicine (NCCAM) warns that although there is evidence that kava kava reduces anxiety, there is a potential for liver damage. Also, according to the NCCAM, there is insufficient evidence that valerian effectively relieves anxiety. Xanax, Ativan and Valium are a few of the prescription drugs that provide short-term relief for the symptoms of anxiety. These supplements and anti-anxiety medications are to be used on a temporary basis and are most effective when taken in conjunction with psychotherapy.
References
- Mayo Clinic: Depression and Anxiety, Exercises Eases Symptoms
- "Overcoming Anxiety for Dummies;" Dr. Charles H. Elliott and Dr. Laura L. Smith; 2003
- National Center for Complementary and Alternative Medicine: Kava Kava
- National Center for Complementary and Alternative Medicine: Valerian
- Healthy Place: Practice Your Breathing Skills
