Have you ever felt your heart beating faster than usual in a stressful situation? Or, are your palms sweaty when you are overwhelmed by any situation? Well, that is because you have got anxiety. An anxiety attack can look normal but can get very serious. When our body responds to stress naturally, that is anxiety.
If you have ever experienced an anxiety attack, you will relate to a few incidents which resulted in anxiety. Here are some common incidents:
- Meeting with your partner’s family
- The first day of your new job
- Giving an important presentation in front of lots of people or front of your boss
It is essential to identify your trigger points, as everyone has different triggers. By identifying your trigger points, you will be able to start practising coping and managing them.
Additionally, there are two types of coping stages. Some are quick ways, and others are long-term strategies. Let us discuss both of them.
Quick ways to cope with anxiety
Is your anxiety focused around a situation where you will stress about upcoming events? You will feel the symptoms of anxiety are short-lived. Also, is your anxiety irregular and gets in the way of daily tasks? If yes! Then, here are some quick five natural remedies that will help you cope with your anxiety.
#1 Cross-examine your thought pattern
Anxiety attacks come with multiple negative thoughts. Those thoughts can destroy your mood and the whole day. It is important for you to challenge your fear. You will have to stop your ask yourself if those thoughts are true. Somewhat 80% of the negative thoughts end there! Questioning your thought pattern can help you take back control.
#2 Take a deep breath and focus
Whenever you feel that anxiety within you, try breathing. Count every breath for 5 minutes at least. This breathing practice will help you normalise your heart rate and help calm yourself down. While practising breathing, make sure that you focus on breathing. With each deep breath, feel the body relax.
#3 Use aromatherapy
Psychologists say that aromatherapy is very beneficial for anxiety attacks. You should keep scented candles or essential oil. You can also use natural scents like chamomile, lavender, and sandalwood. Its aroma helps you relax your mind, which, as a result, reduces your anxiety attack.
#4 Go outdoors for a walk or do yoga
Whenever you feel your anxiety coming through, you should go for a walk to do yoga for at least 15 minutes. Take out time to focus on your body and not your mind. It will help you relieve your anxiety. So, in future, if you ever want to divert your mind, you should give time to your body.
#5 Note down your thoughts
Once you start your thoughts on a notepad or a diary, you will feel that your thoughts are getting less intimidating. This activity can help you notice your anxiety and the thoughts you put up in your mind. This can help you relax your mind.
Long-term strategies for coping with anxiety
#6 Recognise and learn to manage your triggers
Most people can identify triggers by themselves or take help from a therapist. Smoking, caffeine, or drinking alcohol can be the reason for extreme anxiety. But everyone doesn’t need to have the same types of trigger points.
Financial or work-related can be a part of long-term problems, which can take time to figure out. Identifying and learning how to manage your triggers might need some extra support. You can take help from friends or through therapy.
#7 Adopt cognitive behavioural therapy (CBT)
CBT is a therapy that a person can get from a psychologist. It mainly helps to control negative thoughts and behaviour. You will learn different ways of thinking about and reacting to anxiety-causing situations. It will help you control your thoughts before it gets spiral up!
#8 Routine or daily meditation
Mindful meditation can take a little longer to do it successfully. However, you can practice it daily. Once you practice meditation regularly, your brain will be trained to eliminate anxious thoughts when they arise.
#9 Socialise
Many people face social anxiety, and spending time with your family and friends can help you manage your anxiety in social places. The warmth and enjoyment you will have while socialising with your friends and family will help you relieve stress and decrease loneliness.
#10 Keep your mind and body healthy
You can exercise regularly, get enough sleep, eat balanced meals, and stay connected to people who care about you. If you practice these regularly, it will help you keep your anxiety symptoms tacked!
What are the signs of anxiety attacks?
Identifying your anxiety attack symptoms can be challenging as your attacks can be different from other people. Here are a few signs of mental and physical symptoms of anxiety:
- Weakness
- Tiredness
- Restlessness
- Unable to focus
- Sweating
- Nervousness
- Feelings of panic
- Feelings of danger
- Chills
- Hyperventilation
- Increase heart rate
- Feelings of dread
- Trembling
- Gastrointestinal problems
Nasha Mukti Kendra can help with anxiety treatment
At Nasha Mukti Kendra, we have the best clinical psychologist in our centres to treat anxiety. We suggest to our patients some tips and trick to control their anxiety. Although we use American-based therapy, known as Love and Care therapy, to treat our patients. We provide sessions with our best therapists and help them control your thought process without using medicine/drugs.
Additionally, we have a huge space where patients can do their yoga and meditation in peace. Meditation can help reduce stress and control negative thoughts. Focusing on practising yoga can help you divert your mind to the body more. Connect us if you or your loved ones need any help with anxiety.
