13 Jul, 23

Helpful Techniques To Calm Anxiety

Are you feeling anxious and stressed out all the time? You may be experiencing an anxiety attack.

Do you want to learn effective techniques to help calm your mind and ease your anxiety?

We will share some helpful strategies to deal with anxiety and regain control over your thoughts and emotions.

What is anxiety?

Anxiety is an uneasy feeling, such as fear or worry, that can be severe or mild. Everyone feels anxious at some point in life, but anxiety can be a daily struggle for some people. Anxiety is one of the most common mental health disorders that affects everyone in various forms.

There are various kinds of anxiety disorders, including:

Generalized anxiety disorder (GAD)
Social anxiety disorder
Panic disorder
Agoraphobia
Specific phobias

Anxiety disorders are treatable with therapy and medication. Some people find that relaxation techniques such as yoga or meditation help to reduce their anxiety symptoms.

Anxiety symptoms

Anxiety symptoms can take different forms, such as physical or psychological, and can be debilitating. Physical anxiety symptoms include sweating, trembling, and a rapid heartbeat, while psychological symptoms may include fear, worry, and irritability. Anxiety attacks are intense episodes of anxiety that sudden and overwhelming feelings of fear and panic can characterize. It is essential to recognize these symptoms and seek help if necessary. Here are some common anxiety symptoms:

Physical symptoms: sweating, trembling, rapid heartbeat, muscle tension, dizziness, and shortness of breath.
Psychological symptoms: fear, worry, irritability, restlessness, and difficulty concentrating.
Panic/ anxiety attack symptoms: chest pain, palpitations, sweating, trembling, choking, and a sense of impending doom.

Learning to manage anxiety may involve a combination of strategies, including relaxation techniques, cognitive-behavioral therapy, medication, and lifestyle changes. Seeking support from mental health professionals and loved ones can also be beneficial in dealing with anxiety symptoms.

How to deal with anxiety?

Anxiety can be a difficult and overwhelming emotion to deal with. However, there are helpful techniques that can calm anxiety and help you to feel more in control. Here are some tips on how to deal with anxiety:

1. Consume less caffeine

Adrenaline is a hormone that plays a role in the body's fight-or-flight response. Coffee causes an increase in adrenaline levels, which might make some people uncomfortable or tense. Coffee is the most common caffeine source. Individuals who see a link between caffeine consumption and anxiety should consider eliminating caffeine from their diet.

To avoid caffeine withdrawal, people should take it gently. Withdrawal can produce physical sensations comparable to anxiety.

2. Workout regularly

Exercise can help with anxiety in two ways. For starters, it lowers stress hormone levels in the body. Second, it directs people's attention to exercising, which can divert them from ruminative thoughts.

A study in 2022 discovered that those who followed a 12-week fitness program had a reduction in feelings of depression and anxiety when compared to those who did not exercise.

The exercise group performed cardiorespiratory and resistance training. Also, those who exercised at a higher level saw greater improvements in anxiety scores than those who exercised at a lower intensity.

3. Identify your triggers

Triggers are situations, people, or places that can cause anxiety, stress, or other negative emotions in an individual. These can vary from person to person, and identifying your triggers is important to manage your anxiety.

Some common triggers that may cause anxiety include:

Public speaking
Meeting new people
Conflicts
Crowded spaces
Financial stress
Social events
Work pressure

Once you identify your triggers, you can avoid them or plan for them in advance.

4. Try Positive Self Talk

Positive self-talk is a technique that involves consciously changing negative or anxious thoughts into positive and empowering ones. It can help you challenge negative self-talk and build a more optimistic and resilient mindset.

When you engage in positive self-talk, you remind yourself that you are strong and capable of handling whatever situation makes you anxious.

Consult Zivanza today and learn how to deal with anxiety

If you're struggling with anxiety, it can be difficult to know where to turn. But help is available. Consult Zivanza today and learn how to deal with anxiety.

We can help you to understand your anxiety and provide practical tools to manage it. We'll work with you to develop a treatment plan that meets your requirements and helps you to achieve your goals.

If you want to learn how to deal with anxiety, book your appointment today.