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Tips to ease anxiety


Tips to help ease anxiety

Speaking of Health

Topics in this Post
  • Anxiety
  • Balance your mental and emotional health
  • Family Medicine
  • Behavioral Health
  • COVID-19

Anxiety often is described as sustained and excessive worry that a person cannot control, and is related many times to the anticipation of a future threat, such as COVD-19 or a traumatic event. At times, anxiety can have a large and negative affect on our daily lives, work, relationships and overall happiness. Anxiety also can manifest as an irritable, worried, restless and debilitating stress response which can last for minutes to days. Most everyone has had anxiety surrounding a stressful situation.

Anxiety becomes an obstacle for a happy, healthy life when it affects our day-to-day lives in these ways:

Emotionally, anxiety can appear as:
  • Excessive worry
  • Fatigue
  • Irritability
  • Panic attacks
  • Paranoia
  • Poor concentration
  • Restlessness
  • Sleep disturbances
Physically, anxiety can appear as:
  • Chest pain
  • Diarrhea, stool pattern changes or upset stomach
  • Headache
  • Increased heart rate
  • Muscle aches
  • Shaking
  • Shortness of breath
  • Sweating

The negative effects of anxiety

Left unchecked, anxiety can negatively affect our lives in these ways:
  • Interrupting daily life — Causing issues at home, school, work and socially
  • Isolating us — Not wanting to participate in normal daily activities or take new steps in life due to fear
  • Emotionally — Increasing our risk for depression, suicide and failure to progress in life
  • Physically — Increasing our risk for physical distress, nausea, vomiting, diarrhea, constipation, chest pain and tremors
  • Mentally — Increasing our risk for financial complications, poor decision-making and poor communication

Tips to help combat anxiety

There are a number of things you can try to help combat anxiety, including:
  • Behavioral therapy
  • Deep breathing
  • Exercise
  • Journaling
  • Meditation
  • Reading
  • Socializing, following pandemic guidelines of social distancing, masking and hand hygiene)
  • Speaking with your health care provider
  • Spirituality
  • Thought reframing

When to seek advice or treatment from a medical professional

It's recommended you speak to a health care provider about your anxiety should any of these situations occur:
  • Your anxiety becomes an obstacle — In any aspect of everyday living, often causing difficulties for six or more months
  • Your anxiety becomes a negative influence in relationships — Creating barriers in life
  • Your anxiety leads to isolation — Producing thoughts of hopelessness or helplessness
  • Your anxiety controls your life — When your emotional or physical response to excessive worry is controlling your life in some aspect or another

A person with anxiety can seek support from a therapist, medical provider, family member, friend, community support person, crisis line resource or a crisis center. Depending on the severity of your anxiety, a behavioral therapy plan, anti-anxiety medication and/or coping mechanisms may be directed to your personal situation.

Recognition of anxiety is a key factor in dealing with excessive worry and moving forward in life. If you have any of the above symptoms or have difficulty controlling worry in your life, ask yourself if it could be anxiety you're experiencing. It's important to share any concerns of excessive worry with your health care provider so we can help you identify ways to address your anxiety and move past the debilitation of excessive worry.

If COVID-19 has increased your anxiety, learn ways to tame anxiety during the pandemic, and get tips for mindfulness and coping.

Jill Christensen is a Family Medicine nurse practitioner in Waterville, Minnesota.

For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.

Topics in this Post
  • Anxiety
  • Balance your mental and emotional health
  • Family Medicine
  • Behavioral Health
  • COVID-19

Self-care tips during the COVID-19 pandemic

9 ways to tame anxiety during the COVID-19 pandemic

5, 4, 3, 2, 1: Countdown to make anxiety blast off

How to Ease Your Anxiety

Everyone feels anxious from time to time. Occasional anxiety is a normal reaction to uncertainty about what’s going to happen next, whether that’s in the next few minutes, days, or months.

Mental health experts define anxiety as worry over a threat that’s still in your future. Thinking about a conversation you dread, for example, could twist your stomach into knots days before it happens. Your heart may race before an exam or presentation. You might lie awake at night worried about whether you’ll catch COVID-19 at the grocery store.

It’s also normal to want to get rid of those uncomfortable, pit-of-the-stomach feelings as quickly as possible. But that approach can make you more anxious, says David H. Rosmarin, PhD, associate professor of psychology at Harvard Medical School in Boston.

“When you worry about getting rid of your anxiety, you’re signaling your nervous system that you have even more to be anxious about. And that makes your anxiety worse,” he says.

Keep in mind that if your anxiety is long-lasting and interferes with your daily life, you could have an anxiety disorder. In that case, you may need treatment to overcome it. 

Calm Anxiety by Accepting It

It’s not what people expect to hear. But one of the most effective ways to ease occasional anxiety is to accept it, says Rosmarin, who is also founder of the Center for Anxiety in New York City.

“When we let anxiety run its course in the moment without fighting it, ironically, that makes it less. On the other hand, fighting anxiety is what typically [triggers] a panic attack,” he says.

“And, if your only strategy is to distract yourself from your anxiety or to avoid things that cause it, you’ll always be afraid of it. It’s always going to be the bully in the schoolyard because you’ve never learned to deal with it.”

The Anxiety and Depression Association of America puts it this way: “The thoughts you resist persist.”

Try these steps instead:

Recognize and understand your anxiety: Tell yourself, “My nervous system is kicking into high gear because I’m worried about [thing X].”

Don’t criticize yourself for those feelings: Instead, say, “This is a normal, healthy response by my body to these circumstances, which are complicated, stressful, or difficult. It’s OK to feel this way.”

Know that you can have anxiety and still function well: “You can perform very well with anxiety, and probably have done so before,” Rosmarin says.

Think back to a time when you were anxious but did what you needed to do anyway. Maybe you were filled with anxiety before an event or a meeting. But later, someone said you did a great job.

How to Stop Anxiety

When your anxiety feels overwhelming, these techniques can give you quick, short-term relief.

Do a reality check: Ask yourself these questions:

  • On scale of 1 to 100, how likely is it that the thing I’m anxious about will happen?
  • Do I have good reasons to think something will go wrong?
  • Is there a chance I’m overly worried?

Share your anxiety with someone you trust: Don’t avoid your anxious thoughts, which can make them worse. Talk them over with a friend or family member, who can help you put them in perspective. 

Remind yourself that you’re safe: “When anxiety kicks in you may feel scared or out of control, with your mind racing to all these uncertain future catastrophes,” says clinical psychologist Debra Kissen, PhD, chief executive officer of Light On Anxiety CBT Treatment Centers in the Chicago area.

“Ask yourself, ‘Is there a real danger in front of me, or am I actually safe at home and worried about something that’s no threat to me right now?’” she says. “This thinking can ground you in the moment and reboot your brain and body so you feel less anxious.”

Redirect nervous energy: Anxiety can be like a motor revving, says licensed professional counselor Lisa Henderson. “Take control of that energy and put it somewhere else,” says Henderson, co-founder and chief executive officer of Synchronous Health in Nashville. 

“If you’re sitting there worried, for example, get up and walk or pace,” she says. “Take a few minutes to clean something. Go outside for 5 minutes. Shorts bursts of activity can release that anxious energy.”

Take a mental break: “Use a guided imagery app or simply daydream on your own,” Henderson says. “A brief mental vacation can break the cycle of anxious thoughts.”

To try this on your own, set a timer for a few minutes, close your eyes, and picture yourself somewhere you feel peaceful or happy.

“Just letting your mind wander can work well if your anxiety comes from feeling controlled or managed,” Henderson says. “If your mind returns to its anxious thoughts, notice -- without judgment -- that it’s happened and mentally tell your anxiety ‘I’ll be with you in a moment.’ Then go back to your daydream.”

You may prefer an app that guides you through your thoughts to help you release anxiety. Find relaxation or meditation apps that appeal to you and give them try.

Just breathe: Inhale and exhale slowly, evenly, and deeply for several breaths.

Change your position: “Whatever you’re doing, do the opposite,” Kissen says. “If you’re hunched over with worry, stand up and take a Wonder Woman pose. If you’re under a blanket, go wash your face with cold water. Changing your sensory experience can ‘change the channel’ from anxiety.”

Use a mantra: A mantra can shift your mind away from anxious thoughts that play over and over in your head, Kissen says.

Two she likes are: “These thoughts are uncomfortable, but not dangerous,” and “This, too, will pass.”

Put your anxiety on a schedule: Pick a 15-minute window during the day to think about your anxieties. “During that time, tell your brain to just go for it and let the anxious thoughts come,” Kissen says. “But when they arise outside that time, tell them ‘I’m willing to hear you, but come back tomorrow at 3 p.m.’”

If anxiety keeps you awake, get up: “If you’re lying in bed worrying about things for more than 5 minutes, get up and go to another room and write down your anxieties,” Kissen says. “Go back to bed when you’re tired, but get up again if you feel anxious. It might take a few nights of going back and forth, but this exercise can train your brain that your bed is for sleep, not for anxiety.”

Do I Need Treatment for Anxiety?

There’s a lot you can do on your own to relieve anxiety, but sometimes you need help. Psychotherapy and medication are the two main treatments for anxiety disorders.

Signs that it’s time to talk to a mental health professional include:

  • Constant or nearly constant anxiety
  • Anxiety that gets in the way of your daily activities, like work or social life
  • Anxiety about things that don’t actually threaten you
  • Panic attacks

Check your health insurance policy to see what mental health services your plan covers. Then, review a list of your in-network providers to find one to connect with.

“You don’t want to add to your anxiety by paying big out-of-pocket fees,” Kissen says.

Your primary care doctor may also be able to recommend a mental health professional with experience treating anxiety and anxiety disorders.

Rosmarin notes that it’s important to find a provider you click with and trust. He also says therapy doesn’t need to go on indefinitely to be effective.

“A course of cognitive behavioral therapy for anxiety may be eight to 10 sessions,” he says. “There’s also data to suggest that people feel substantially better after just one therapy session for panic disorder. ”

How to cope with anxiety: 7 ways to help ‹ GO Blog

Anxiety is an emotional state caused by the expectation of danger or threat. While fear is a basic human emotion associated with the instinct of self-preservation, and appears directly at the moment of danger.

The terms "fear" and "anxiety" are not synonymous, but they can be used interchangeably when it comes to situational anxiety (state at a given moment in time). nine0006

In the normal state, the self-preservation function encourages action, but there are also moments of apathy when anxiety intensifies.

We will tell you how to cope with anxiety on your own and determine its level in yourself.

Read more: "9 Proven Ways to Beat Procrastination"

How to Measure Anxiety

American psychologist Charles Spielberger studied more than 117 signs of human anxiety and created a scale to determine its level. His "assessment of the level of anxiety" is divided into situational and personal. Situational is responsible for the state at a given moment in time and the influence of external circumstances - for example, self-isolation. Personal - character of a person. nine0003

To determine “your level” of anxiety, you can take a test of 40 short questions.

What causes anxiety

The main factors that provoke increased anxiety in us are loneliness, problems at work, problems in relationships, health, environment and all sorts of conflicts.

Our way of life also has a great influence. For example, we are more likely to experience anxiety states if we are constantly on the phone or watching the news on TV. Digital progress has certainly made our life faster and better, but we pay for this comfort with an additional level of stress, new fears and complexes due to the large flow of news. nine0003

Try to minimize the number of hours spent on the Internet. Go outdoors, read, do yoga, cook, cross-stitch, build LEGOs – there are so many more options than you might think.

Stages of anxiety

– Waiting alarm. People who foresee the most unfavorable of all possible situations suffer. Such anxiety can appear at certain moments or haunt a person constantly.

– Anxiety in the form of phobias is associated with certain situations and objects. For example, fear of loneliness, spiders or darkness. May be a clinical case if expressed in the form of panic attacks.

- Neurotic anxiety. This form of anxiety is the most serious and is found in many psychological diseases: hysterical, schizoid. There is a pathological level of fear here that destroys a person's mental health.

The whole planet is now in fear of waiting due to the incessant flow of news and uncertainty. "Fear of waiting" or "free fear" is formed due to the information flow in which we are constantly immersed. The tools that help to cope with situational anxiety, which has no connection with clinical cases, will be described below. nine0003

False alarm

Feelings of fear are easily confused, so before we talk about how to get rid of anxiety, we will learn how to identify it.

There are situations when we do not distinguish between emotions, so the so-called "false alarm" is formed. In this case, the first thing psychologists can advise is to learn how to isolate anxiety from a large stream of other emotions. Observe for yourself - in what situations you are overcome by anxiety. Divide these situations into those in which anxiety is justified and those where it is not. nine0003

For example, you are on a bus and as you approach the bus stop, you are overtaken by a feeling of anxiety. On the one hand, this may be due to fear that you will miss your stop, or a sense of shame, as it is embarrassing to ask the driver to stop the car.

Another example is when you want to ask the teacher in class, but you are afraid to raise your hand. This fear may arise from self-doubt and the expectation that classmates will laugh at you.

Sometimes anxiety is born from some other feelings, such as shame or insecurity. Realizing this and overcoming it, you no longer have a reason for concern, and with it the state of anxiety disappears. nine0003

Read more: “How to stop being shy and get rid of the language barrier”

How to cope with anxiety

Detail

Alarm often occurs due to uncertainty in actions and feelings. First, try to find out what causes anxiety. For example, you are worried about being fired from your job. Before you panic, look at the facts: look at the state of the market and the area in which your company operates, evaluate the workload at work now and predict the task plan for the next month. And this applies not only to work, but to any area in which you feel anxiety. nine0003

Usually such an exercise helps to see the true picture. If you understand that while everything is under control, you can exhale, if not, proceed to your detailing. Write out a detailed plan of action that will help you avoid uncertainty and tell you how to act in any situation:

  1. Write down what skills you have and where they can be useful. For example, being an illustrator or photoshop, having a driver's license and owning a car, copywriting skills, etc. nine0003

  2. Edit your resume and prepare some cover letters to the employer about yourself.

  3. Build your own range of services, from the most preferred activities to the least interesting.

  4. Leave a list of potential employers to whom you can offer your services. The bigger, the better.

  5. Write to them!

The work done will help you feel more confident and have a plan to get out of a crisis situation. nine0003

Sometimes anxiety arises from the conviction that we will not cope with this or that action. A visual picture of your skills will always help to believe in yourself. When you read your list, you will realize that you can achieve a lot, despite the circumstances.

Read more: “4 things on your resume that will help the employer to choose you”

Use exposure therapy

A complex combination of words with a simple meaning - a meeting with your problem "on the forehead. " It is important to understand that this is NOT a fight against a problem. The point is to acknowledge the existence of anxiety, not to get rid of it completely.

Don't ignore things that make you feel anxious. For example, to move up the career ladder, you need to learn English, but you haven’t opened your textbook for three days and you constantly scold yourself for it. This lowers your self-esteem and increases your anxiety about your success at work and in life. nine0003

Give yourself a full day of rest without worries or self-criticism. Imagine that this is an official vacation or vacation. And then gradually get down to business: you can start with one page of English text per day or a five-minute video. Gradually, you will accustom your body to the load and develop a habit.

Keep a sleep schedule

It is during sleep that growth hormone is produced, which is responsible for the restoration of our body, including the nervous system. Especially if we go to bed before 12 o'clock at night. nine0003

The BBC TV show Trust Me I'm a Doctor, in collaboration with the University of Oxford, did a little experiment on how sleep affects our psychological state. The study involved people who are distinguished by "strong sleep". During the experiment, the participants were given conditions: in the first three nights they had to sleep for 8 hours, which is the norm, and the next three nights - for 4 hours. Every day, the subjects answered questions that helped determine changes in their psychological state, behavior and emotions. The results showed that after two nights of sleep deprivation, negative emotions began to predominate in the subjects, as well as an increase in distrust of others and aggression. nine0003

The study also shows that insomnia is not always the result of mental disorders, sometimes it is lack of sleep that provokes the appearance of psychological problems.

Switch

It is important to periodically switch from one activity to another - for example, from physical activity to mental activity. So, when you go in for sports, there is a restoration of brain functions due to the supply of oxygen. And with mental stress, the muscular system is restored by improving blood flow in the muscles. nine0003

A simple alternation of work and study with a little physical activity will improve the functioning of the body's metabolic processes, and at the same time speed up the restoration of the nervous system, contributing to its strengthening.

Meditate and breathe

Meditation and breathing are sure helpers in overcoming psychological instability. A Johns Hopkins University study found a relationship between meditation practice and reduced symptoms of depression and anxiety. The team of researchers found that the effect of meditation is comparable to the effect of depressants - in this case, being a more useful solution to the problem, as it does not cause side effects. Meditation also helps to switch the work of the brain and focus on yourself, and not on the "noise" around. nine0003

Breathing techniques are equally beneficial: they improve blood circulation and help to speed up the overall metabolism. Also, the deep breathing technique, combined with relaxation exercises, reduces nervous tension well.

Abstract

Routine helps reduce anxiety. Engage in hobbies, watch movies, clean up, play sports - try to periodically disconnect from the news flow and take time for yourself and your body. nine0003

Read more: "What to do with a child at home at any age"

If your anxiety does not go away, consult a doctor - this way, you can quickly understand yourself and solve internal problems! Do not forget that your health is the most valuable thing and going to a specialist is an act that you do primarily for yourself.

How to reduce anxiety

The reasons for anxiety can be the fast pace of life, worries about the future, endless notifications in instant messengers. Anxiety over insignificant things leads to mental disorders.

Therefore, it is necessary to recognize these states and learn to manage them independently. T&P tells what can be the cause of anxiety and how to get out of it. nine0077

Why do we worry?

In order to get out of an uncomfortable state, you must first understand how it is characterized, what is happening to a person at this moment and what are its causes. This is not about a certain emotion, such as the excitement that occurs before a speech or an important conversation, but about a state. You cannot get out of it in two minutes by taking a deep breath and exhaling. It needs to be worked out on a psychological level. Most often, anxiety is associated with cognitive attitudes that we create ourselves. nine0003

Anxiety is an active agitated state, unlike depression, during which there is no counteraction to stress allows a person to react and adapt in a dangerous situation. American psychologist Charles Spielberger identifies two forms of anxiety: as a state and as a property. In the first case, this is a temporary reaction to external circumstances, in the second - a character trait, a person constantly reacts sharply even to minor interference. nine0003

Russian psychologist Yevgeny Ilyin in his book "Psychophysiology of human states" defines anxiety as a prediction of failures in a state of uncertainty. Most often, the cause of this state is the experience and thinking of negative scenarios for the future. However, this can be used for good and not just worry about failure, but think over and draw up a plan of action that you will take in this case.

It's normal to feel anxious about moving to a new place, starting a new job, or taking a test. This type of anxiety can motivate you to work harder. Ordinary anxiety is a feeling that comes and goes but does not interfere with your daily life. nine0006

If you have an anxiety disorder, fear can be with you all the time. This type of anxiety can make you stop doing what you enjoy. In extreme cases, it can prevent you from getting on an elevator, crossing a street, or even leaving your home.

Anxiety disorders are the most common form of emotional disorder and can affect anyone at any age. According to the American Psychiatric Association, women are more likely than men to suffer from anxiety disorders. nine0006

Clinical psychologist Michael Tomek

Treatment of generalized anxiety disorder requires psychotherapy and medication. GAD may be accompanied by depression. If you notice for several months frequent excessive anxiety over minor things that is beyond your control and causes a physical reaction (for example, rapid heartbeat, spasms, muscle cramps), you should contact a specialist. Temporary anxiety can be dealt with on your own. nine0003

How to reduce anxiety in everyday life

Look for the cause of anxiety

Anxiety cannot be ignored, says psychologist Michael Tomek. Most often, the reason is thoughts about the future. If you have presented a negative scenario, consider how you will act in such a situation, which will help you solve this problem. So you will understand that you will be able to cope with possible difficulties, and therefore there is no cause for concern.

According to Stoic philosophy, all phenomena in the world are divided into controlled and not subject to man. The Stoics are sure that worrying about something that does not depend on us is pointless and it is better to direct all our efforts and attention to things that we control. “Of the things that exist, some are in our power, others are not. In our power is opinion, aspiration, desire, deviation - in a word, everything that is ours, ”says Epictetus in the book A Brief Guide to the Moral Life”

Focus on the body

The Anxiety and Depression Association of America (ADAA) claims that exercise helps a person reduce anxiety. During sports, you are focused on your physical condition and all resources are directed to maintaining it. A single workout can help relieve symptoms for a few hours, and regular exercise can significantly reduce them over time.

Reduce the number of alerts

Frequent use of gadgets can be one of the anxiety factors. You're stressed out if you keep getting alerts on your phone. Leave only the most important - the rest of the chats, news resources can simply be checked periodically. nine0003

Solve math problems and get creative

If anxiety keeps you from doing your normal activities, challenge your brain. It can be exercises in physics, mathematics or a game of chess. You can count backwards in your mind, add and multiply random numbers.

If you are less interested in math problems, take up drawing or playing music. The main thing is to shift attention to solving a specific problem and direct all other resources to it. nine0003

Watch your breath

Stanford University researchers have found a connection between breathing and our emotional state: the shallower we breathe, the higher the level of anxiety and worry. Therefore, deep breathing practices must be performed periodically.

Simple breathing exercises:

  • Inhale and exhale deeply in 4 counts for 2 minutes. Engage in diaphragmatic breathing, which activates the entire body. nine0003

  • Inhale for 4 counts, hold your breath for 8, and exhale through your mouth for 16.

  • Close the right nostril and inhale through the left, close both nostrils and hold the breath. Exhale through the right nostril.

Record your feelings in writing

Describe how you feel and explain the reason for your anxiety. After re-reading this entry in a few hours, you will look at the situation from the other side, as if this is not happening to you. In this state, you may come up with new ideas and ways to solve problems. nine0003

Allow yourself to rest

Anxiety can arise from constant rushing and thinking that you are not doing anything. A busy work schedule and multitasking can increase your anxiety levels. Accordingly, it is necessary to allow yourself to rest, and take short breaks during the working day.

Learn more