While everyone deals with anxiety on some level, such as before a big test or a work presentation, dealing with an anxiety disorder is another beast entirely. Feelings of persistent worry and fear can interfere with daily life. If you have anxiety, you may exhibit symptoms like trouble sleeping, feeling uneasy, an inability to stay calm or still, an inability to concentrate, trouble breathing, cold or sweaty hands, or dizziness.
If you are dealing with anxiety, here are five coping strategies that may help you:
- Breathing Exercises – Breath control can slow your heart rate and trigger your “rest and digest” response rather than “fight or flight.” 4-7-8 breathing is a popular exercise you can try. Inhale for 4 seconds, hold it for 7, and exhale for 8 seconds. Do up to 4 cycles.
- Physical Activity – If you feel anxious, getting active can help to reduce your symptoms. Go for a walk, run, do jumping jacks, or try a few yoga poses to get your heart rate up.
- Play Music – If you play an instrument, picking it up and making music can help distract you from anxiety. If you aren’t in a place where you can play music, you can imagine yourself playing it. If you don’t play an instrument, you can sing. You don’t have to be a great singer for your mind to benefit from it.
- Reframe Negative Thoughts – It takes practice, but challenging your negative thoughts is important for managing anxiety. Try replacing a negative thought with a positive or neutral one.
If you are dealing with anxiety, meeting with a counselor can be helpful. Our therapists at Georgia Family Crisis Solutions help patients with anxiety. Book now.