Anyone living with anxiety understands how difficult anxiety attacks can make everyday life. Handling social situations, or even leaving the house, can be a challenge if you’re struggling with anxiety.
Techniques for Finding Calm and Clarity to Overcome Anxiety
That’s why it’s so important to learn coping techniques that help you manage and overcome anxiety. The simple techniques described below are all backed by science and are proven to reduce anxiety. Test some or all of them. You may learn some new tools to manage the ebb and flow of anxiety with a little more ease.
Listen to Calming Music
Music has the power to calm and soothe an overactive central nervous system. In a study published in PLoS One in 2013, researchers found that music is capable of reducing stress and creating peaceful feelings. Next time you feel overwhelmed, consider listening to calming music to release some of the tension. While listening to music, you can add in deep breathing as well for more significant calming results (more on that below!).
Exercise to Work Through Anxiety
Regular exercise has been shown to improve the moods and energy levels of some people. Adding in 30 minutes of exercise four or five times a week has been shown to help support overall mental health, all while doing something good for the body.
Practice Mindfulness
Learning more about mindfulness techniques – the art of living in the moment, rather than ruminating on the past or dwelling on the future– and how to integrate mindfulness into your daily life can help with feeling overwhelmed or stressed.
By regularly practicing mindfulness techniques, you’re giving yourself tools to work through anxiety more effectively. Mindfulness is a powerful tool for managing intense emotions and it works for anxiety, anger, and other strong feelings.
Try Deep Breathing Exercises
According to a study published in Frontiers in Human Neuroscience, practicing slow breathing techniques can help ease symptoms of depression and anxiety. The slow breathing technique tested in the study looked at people breathing less than 10 times per minute. Through slow and deep breathing you can lower your heart rate, calm your central nervous system and alleviate stress and anxiety.
You do not need to spend a lot of time with mindful breathing. Start small and incrementally. Focus on breathing in through your nose slowly (count to 3 or 5), and then slowly release your breath through your mouth to a count of 5 or 7, finding a comfortable rhythm without strain. Do this for 5-10 cycles of breath, and notice how you feel afterward.
Try Journaling and Positive Self Talk
Anxiety is such a troublesome issue because finding its root cause can be challenging. There are people that get anxious from social situations, while others panic when going outdoors. The list of root causes for anxiety is nearly endless, which is why it’s so useful for people to work with a therapist to help them find their unique anxiety triggers.
Set aside each time each day for journaling. Make notes about when you notice yourself feeling more anxious – is it certain times of the day, after certain interactions with others, or before or after work meetings or presentations? Part of this practice will help give you insight about potential triggers and give you an outlet for processing unwelcome thoughts or feelings on paper.
Understanding effective techniques for managing anxiety is an important step in learning to cope with anxiety over time. Combining these coping techniques with therapy sessions targeted at reducing and managing your anxiety can also be beneficial. If you’re experiencing anxiety regularly, a skilled therapist can help explore the source of your anxiety and navigate a path toward feeling better that works best for you, your goals, and your lifestyle.
About the Writer: Aaron Smith is an LA-based content strategist and consultant in support of STEM firms and medical practices. He covers industry developments and helps companies connect with clients. In his free time, Aaron enjoys swimming, swing dancing, and sci-fi novels.
