Anxiety is a normal human feeling, but some of us may experience it more frequently or intensely than is completely normal. However, don't lose hope and turn to a psychiatrist just yet. You may not need drugs to get your anxiety under control.
There are several effective techniques for handling your anxiety that don't require a visit to a professional at all. Try out some of these first.
Breathing techniques are probably one of the most common ways to handle anxiety and probably one of the most underrated. It can be annoying to have someone to tell you to "take a deep breath" when you're on the verge of a breakdown, but it can be much more helpful than you know.
Taking a deep breath in through you're nose, as much as you can hold, expanding your diaphragm and belly as you do so, and then exhaling slowly through your mouth is actually calming on a chemical level. It releases feel-good chemicals in the brain. And while when you're anxious it may be the last thing you feel like doing, it can relieve intense anxiety within seconds.
Hyperventilating will only make anxiety worse, and if you have intense anxiety, you may feel like you're unable to breath. This is one of the times when it's most important to focus on deep breathing. It can relieve tightness in the chest, and will help return you to a normal breathing pace.
For some people, one or two good deep breaths will be enough to help immensely. For others, it may take a few minutes. Some people may not find it helpful at all, but if you're in distress because of anxiety, it's always worth a try.
Grounding techniques are extremely useful if you sometimes feel slightly dissociative or out of it when you're anxious, but they can help most people with anxiety on some level, by bringing their focus to a certain place, instead of wherever their minds wanders that fuels their anxiety.
A lot of people with anxiety issues may have trouble not thinking about the future. I've heard psychologists say that anxiety mainly is living in the future, instead of the present. If this is where your anxiety comes from, then grounding techniques could help immensely.
The concept of grounding is to use whatever you can to bring you back to the present moment, and to stay focused on the present, instead of focusing on the future which could increase anxiety.
For example, the one I taught to me by a professional a few weeks ago is very general, and at least worth a trying, but in my opinion, won't be the best grounding method for everyone. Probably for very few. But the idea was to focus in on your senses. Pick on to start with, let's say sight. Really focus in on what you SEE. The colors, the tiny details, don't just glance, but really look, and focus on everything you see. You'll likely start noticing things you didn't before if you're using this method correctly.
Next say we move to hearing. What do you hear? Really listen carefully, to the most insignificant sounds, the ticking of clocks, the breathing of people around you, and focus in on that rhythm, and really hear everything there is to hear.
Moving on to taste, which seems sort of silly, yes, and definitely harder to focus in on, because there won't be much detail to it unless you start going around licking things… or perhaps if you're eating. But what taste is lingering in your mouth? For me, it's usually just my toothpaste. So… I don't totally get this one. So let's move of.
Smell. What do you smell? This one is one of the better ones I feel, because it will be different depending on where you are, and it's probably one of the senses people most commonly disregard. So it's likely a totally new and different thing for you to truly focus in on everything you smell. If you smell several different things, try and focus on untangling them, and identifying each one individually.
Last but not least, touch, which is another good one. Focus on what you're touching, really feel it. The pressure of your feet on the ground, the light pressure of your clothes on your body. Your arms against your body, or on arm rests. The sensation on your fingertips if they're touching anything.
That completes the exercise.
This may work for some people. For me, it didn't really. And I could never keep using it. It wasn't that helpful, and it seemed too silly and pointless for you. But you should try it. If if works for you great. If not, there are a thousand other grounding techniques you can use. Work on finding one you can stick with and one that works well for you. Don't be discouraged if the first few you try don't work well for you. That doesn't mean none of the grounding methods will.
A lot of people use tools for grounding. Rubber bands to snap their wrists when they realize they're not focusing on the present. Puzzles or tools that take full focus, so they are unable to focus on anything but the task at hand. Doodling is one that helps a lot of people.
Grounding techniques can be almost anything that takes your focus off the future and all the "what ifs" and puts it back in the present and on a task at hand or a certain thought. So what will work best for you really depends on your personal preference, so you may need to try several different things before you find something that works for you.
You also don't necessarily need any tools to use the grounding method. There are numerous ways in which to ground yourself just by using your own mind and/or body. Anything that takes focus away from the anxious thoughts and puts it on something you're doing in the present will work.
My favorite grounding technique, for example, is American Sign Language "finger spelling". It takes no tools, I can do it anywhere, and all it took was for me to learn the ASL alphabet. It can be done anywhere, and rather discretely. When I realize I need to ground myself, I'll pick a word or phrase, taken from the things around me, and finger spell it. This focuses my mind on spelling the word, and remembering the sign for each letter, as well as gives me something to do with my hands. This technique works incredibly well for me, but it took trying out several different techniques for grounding before I found one that worked well for me, and just because it does wonders for me, doesn't mean it will be your cup of tea. And that's fine.
You may do better memorizing poems in your head and reciting them, or solving math problems in your head. It's really up to you.
There is really an endless number of choices when it comes to this method of coping with anxiety, and that's why it's one of my favorites. Most people can find some sort of grounding technique that will work for them on some level. It may take a bit to find one that works, but there is likely something for everyone with this method.
Relaxation seems like a silly thing to put here. I mean, if you're anxious, you probably WISH you could relax. One of the most infuriating things to me when I'm anxious is for someone to tell me to relax.
But hear me out.
While the relaxation method is probably one of the more difficult ones to master, for some it can be incredibly helpful. It's more complicated than it sounds. When people here the word relax, or at least when I do, I feel like I relate it more to mind than body. But with this anxiety coping method, it's talking more about your body than your mind, the general idea being if you can relax your body, your mind will follow.
One of the most complicated anxiety coping methods a professional ever taught me was a relaxation method, bordering on grounding. But more complex than a typical grounding method. He told me to focus on relaxing every muscle group in my body, one by one, starting at either the top and working my way down. This was hard for me to do in the beginning, because there were some muscles I didn't even know how to go about relaxing. Even focusing on it, I felt like my muscles were are relaxed as they could get, and that's just how they always were. So this takes a lot of focus and practice to get right. It's a lot more complicated than it sounds, at least for some people.
Relaxation techniques are not necessarily something that can be done anywhere at any time. They're great for anticipatory anxiety, which a lot of people have, but really no good when it comes to on the spot anxiety or panic in a public place. Great to do before you know you're going to be doing something that will make you anxious, but it takes some time, and a quiet, comfortable place.
Things like yoga, pilates, or just stretching in general are great relaxation techniques. They release the feel good chemicals that exercise gives, but things like cardio can sometimes increase anxiety levels. And form of exercise that is slower and more calming is good.
Faster forms of exercise may work to help some people with anxiety, but for many it's the opposite of relaxing, and while the pumped up feeling often feels good, if you're anxious, cardio can intensify the physical feelings of anxiety (chest tightness, shortness of breath, etc.) which may send some people into an anxious spiral.
So less intense forms of exercise and stretching can be great for anticipatory anxiety.
Another relaxation method is meditation. It sort of crosses with the grounding thing, but differs from it in that you're attempting to clear your mind of all thoughts, not change your thinking pattern. Meditation is often hard for beginners. If you get distracted easily, you have a short attention span, or just think too much, this might not be the method for you, but it's worth trying out several times, because meditation is hard for the majority of people in the beginning, so it takes a bit of practice to see if it can work for you.
This is a method everyone should of course try. For some people, it may not be enough, because there anxiety may be more mental, but for a lot of people, anxiety may have roots in PHYSICAL health.
Lots of people may not realize that sometimes their physical well-being effects they're mental and emotionally health, and just their emotions in general.
Sleep deprivation is a common cause of anxiety. And sometimes, you may not pay attention to your sleeping habits so well. Maybe you don't feel all that tired, so you assume you're getting enough sleep, even when you're only getting four hours, and that probably isn't the case. Good sleeping habits are key in attempting to manage anxiety.
A regular sleep schedule is a good place to start. If possible, try to go to sleep at the same time every night, and wake up at the same time every morning. I know a lot of you will groan at this, particularly if you have a few days every week where you have to be up early for school or work or whatever, and other days when you can sleep in or stay up super late. These habits in moderation, like most things, are not bad. I'm not saying skip out on this party you've been looking forward to all week, because you'll end up being up too late. But just staying up to stay up, and sleeping in to sleep in can be harmful. A consistent sleep schedule can do absolute WONDERS for some people. It helps them sleep better, therefore avoiding not getting enough good sleep, and will therefore make them feel 100% better physically and mentally.
A balanced diet is also important. Not getting enough of the right nutrients can make you irritable, depressed, and yeah, really anxious. So it's important to eat a healthy diet and make sure you're getting enough protein and iron and all those other important nutrients, as being deficient in these things can cause anxiety issues. Also make sure not too ingest TOO MUCH of things that aren't good for you in high amounts, such as sugar, sodium, saturated/trans fats, and many of the things found in processed foods such as dyes, and preservatives. Too much of these things can cause anxiety issues as well.
Taking a good multivitamin is always a good safety measure. It's not a substitute for a healthy diet, but it's something that's good to fall back on, a safety net, just in case you don't always get the nutrients you need.
A regular exercise program is known to be necessary for good physical health, but it's just as important when it comes to mental health. It releases endorphins which make a person feel good, and it just helps balance out chemical levels in the body, and helps a person maintain healthy emotional health, and a good mood.
This method of handling anxiety is fairly straight foward though, anything that might not be the healthiest thing for you, can cause anxiety issues, even fairly extreme anxiety problems. It's funny how the human body reacts… so treat it well. If you have anxiety issues and you don't always do the best thing for your body, then it might just be your bodies way of punishing you, or telling you to knock it off. Listen to these cues, and work to correct unhealthy habits, and your anxiety issues may lessen or entirely dissipate.
Sometimes for some people anxiety may take a little extra kick in the tush. Lots of anxiety issues can be solved without medication. But not all cases are so simple, so for some of you, it may come to that point.
But before you let your doctor shove some SSRI's and benzodiazepines down your throat, you really should look into natural products. Vitamins, herbs and supplements, that you can get over the counter at your pharmacy might be all you really need. They won't do the trick for everyone's anxiety issues, but they're considerably less risky than most prescription medications for anxiety, so trying out a few is never a bad idea. It can't hurt.
B Complex Vitamins are probably the one I hear that most commonly helps people with anxiety issues, so it's one I recommend you start out with. With these things you're going to want to give it time. Take it like any other medication, at the same time everyday, consistently for a couple of weeks. If it doesn't help then you can stop taking it, and move on.
Other natural supplements that may help with anxiety are passionflower, valerian, kava, and GABA. Your pharmacy may sell other things that claim to help as well, so just do your research, and experiment a little.
Like when starting any vitamin/supplement/medication regime, you should take it seriously and pay attention. Pay attention to the signs your body is giving you, pay attention to the possible side effects (for example, if you're taking something that says it could make you sleepy and not to drive or operate machinery, DON'T until you know if that is a side effect you experience). Over the counter medications are typically less risky than their prescription counterparts, but they can still be dangerous if you don't take their use seriously. Don't make the mistake of assuming it couldn't hurt you, because it's not a prescription medication. Even when it isn't, it's important to take it seriously and pay attention.
Tried everything written here, and maybe more?
Are you STILL having issues with anxiety?
Some anxiety about certain things is normal, but if you have anxiety that is severe or frequent enough to interfere with your daily life, and you've done everything you can think of, everything you can read online and in books, every sensible remedy everyone gives you, it's quite possible that this is a problem that is just out of your hands.
Then this is the point where it's time to take it to the professionals. Some cases of more severe anxiety are caused by chemical imbalance that we are in capable of changing on our own. These may be a result of genetics, physical health problems, or occasionally, even plain bad luck, but there is something going on that you can't fix on your own, and it's time to let a professional guide you on your way to recovery.
A lot of people may see their anxiety issues as a sign of weakness, and may be embarrassed seeking help. But if you have made a genuine effort to rid yourself of these issues, and are still struggling, then you've done what you can do, and that's something people can admire, not a downfall. Sometimes there are things you just can't handle on your own, so don't be afraid to seek help.
It may feel weird at first, in fact, at first, it may make you feel TERRIBLE. You may be embarrassed, or mad at yourself. You may feel like it's a failure on your part. You may just be uncomfortable because it is a new and strange situation, but the feeling will pass, especially once you begin to make progress, and eventually, it will most likely fade entirely. So you need to push through that initial discomfort, and stick with it. Be active and committed in your treatment process.
If you are careful to find the right doctor, if you commit yourself to your treament, if you put in 100%, you can't go wrong.
Take note, though, even when seeing a professional, do your homework. They may try to put you on medications that you don't feel would be a good fit for you, they might want to try treatments you don't feel are your style, and it's important to keep yourself informed, and speak up if they say something you disagree with. You are the patient. They should be willing to listen to you, and work with you. There are a lot of doctors out there who don't listen to a word you say, and think they know what's best for you, and maybe they've been to years of school for this, but that doesn't mean they're approaching their job in the right way. Medical school teaches the facts, but it's up to each individual doctor to apply them in the right way, and some are so hung up on the "facts" they don't care to listen to what you say. They try to treat the illness instead of the patient, but individual circumstances will effect how treatment will work, and should be taken into consideration, always. Medicine is not a "one size fits all" thing. It differs from case to case. If you end up with a doctor with a doctor who doesn't want to listen to what you have to say, who wants to treat the illness, not you as a patient, don't be afraid to walk out. Find another doctor. Finding a good doctor is key in the treatment of any illness, and it can be hard, but it is incredibly important to have a good doctor on your side.
No matter how out of control and hopeless your anxiety may feel at times, it's important to remember you are in control, and there is always something you can do. You hold the key. You are not a slave to your anxiety, even though at times, perhaps you feel that way.
Even if it comes down to medical treatment, seeking professional help, even if it's something you weren't able to handle all on your own, it does not mean you're not in control. Seeking help when you know the problem is too big for you to solve on your own, isn't a failure, but another active step in showing your anxiety who's boss.
And you can't back down. It can be a tiring battle for some people sometimes, but it's serious and your health and happiness are at stake. It's worth fighting for.
Even if you end up seeking professional treatment, don't just sit back, chill and wait for the professionals to do it all. You have to have an active role in your treatment to ever get any better. Sometimes people may look at seeking professional treatment as the "easy way out", but when you're doing what you should be, it's as much work for you as it is for the doctor(s).
—-
So hopefully this helped some. It's a bit long, I know. >.< Sorry. Just wanted to touch on everything I could, and hopefully what I've learned about anxiety over the years, through my own struggles with it, will be able to help someone else cope with anxiety.
Thanks for reading! <3
