Anxiety is a common emotion that can sometimes get out of control. When natural feelings of anxiety spiral out of hand, they can evolve into anxiety disorders, like panic disorder and generalized anxiety disorder. Techniques for dealing with and relieving anxiety largely depend on its severity, and include meditation and behavioral therapy.
Therapy
Therapy is one of the most effective methods of relieving anxiety, particularly if it ranges from moderate to severe. Cognitive behavioral therapy is a trusted and time-honored technique that works by changing negative thinking and behavioral patterns. The Anxiety Disorders Association of America recommends cognitive behavioral therapy as an effective technique because it teaches you how to properly respond to, and deal with, symptoms. Other types of therapy include exposure therapy and acceptance and commitment therapy. It's best to discuss therapy options with a licensed therapist before choosing one particular route. Treatment is more successful when tailored to fit your needs.
Yoga
The Anxiety Disorders Association of America lists yoga as "one of the top 10 complementary and alternative treatment practices" for relieving anxiety. This technique can be learned and practiced on a regular basis to relieve mild, moderate and severe feelings of anxiety. Yoga is a helpful technique for relieving anxiety because it reinforces positive thinking, teaches relaxing breathing techniques and strengthens body and mind. Yoga also teaches meditation, which is another complementary technique promoted by the ADAA.
Deep Breathing Techniques
Deep breathing techniques are another time-honored approach to relieving feelings of worry, stress and anxiety. Learning how to take proper breaths and control your breathing can decrease anxiety levels by loosening your body, easing muscle tension and allowing you to relax. Deep breathing requires focusing all of your attention on taking deep breaths from your abdomen as opposed to shallow breaths from your chest. Increasing the amount of oxygen in your body also works to alleviate anxiety and tension.
To ensure proper deep breathing, sit down in a quiet, comfortable place and put one hand on your chest and the other on your belly. Breath in deeply through your nose, making sure the hand on your belly rises as you use your abdomen to draw in the breath. The hand on your chest should only move a little bit. Exhale all of the air out while tightening the muscles in your abdomen. Practice breathing like this for a few minutes or until you have calmed down and the anxious feelings have lessened.
