Tips for Overcoming Anxiety

Posted on: 14 November 2016

Anxiety is a common disorder, and it can make situations uncomfortable or cause paralyzing fear in those affected. Fortunately, there are many techniques and resources available for you to develop an individualized approach to making your anxiety more manageable.

Learn to Meditate

Meditation can take many forms, whether through established routines, such as yoga, or something you create on your own that calms you down. You should dedicate time throughout your day during which you can actively engage in an activity that helps you clear your mind and achieve peace. You may spend 15-minute intervals listening to your favorite soothing music or working on an art project. Using music or adult coloring books is beneficial because doing these things does not take significant preparation and can be done at your desk, while waiting in the car, or on mass transit.

If you suffer from panic attacks, which are distinct from general anxiety, it helps to have a plan in place. Since panic attacks can strike without warning and are rarely fueled by a stimulus, you should already know how you can attempt to calm yourself down. The easiest way is to learn deep-breathing techniques. If a panic attack happens in public, no one has to know that you are focusing on your breathing to get through the attack.

Engage in CBT

Cognitive-behavioral therapy (CBT) is a technique used for anxiety that is typically performed by professional counselors and therapists, but you may find ways to adopt some of these techniques without seeing a counselor. The CBT techniques will be different based on the type of anxiety you have and your specific fears. Much of CBT is centered around the concept that you are creating your own monster. This means the fear of something is often worse than the reality.

CBT involves finding ways to restructure your fears into something positive or more realistic. For example, your current job may bring on anxiety. First, you need to determine the underlying reason. You may be a strong introvert with a work environment that is highly interactive and forces you to be more extroverted. You may simply loathe your job, which may make you anxious because you feel stuck. CBT will teach you that your worst fears are unlikely to happen.

It is unlikely you will pass out while giving a presentation, and you may not be stuck in the same job forever. Learning new ways to think about the same situation is also important. You are unlikely to be the only one who is uncomfortable giving presentations, and this may become a bonding experience between you and your colleagues who are equally uncomfortable. If you loathe your job, that loathing might be the push you need to go back to school and pursue a different path or start your own business.

Be Accepting of Professional Help

Many people suffer with anxiety and automatically dismiss medication or other professional help because they believe they do not need professional help or because there is a stigma attached to medicine and professional intervention. Avoiding professional help does little more than cause people to needlessly suffer with anxiety when they may use professional services to find ways to cope with the mental and physical aspects of anxiety more quickly.

If you are concerned about using medications to treat your anxiety, remember that just like with most other medications, if you have side effects or feel like the treatment is not working, you can simply speak with your prescriber and make the choice to change medications or discontinue medication. Additionally, having a significant apprehension of taking medications or believing that doing so will not work can cause you to feel false side effects or overlook any benefits. If you decide to purse medication and counseling, having an open mind and positive attitude will help you achieve the most benefits.

Coping with or overcoming anxiety is not easy. For many people, anxiety is a daily part of their life, but they find ways to overcome anxiety and make it less intrusive. There are several ways to minimize the impact of anxiety and make it less of a daily struggle.