7 Simple Tricks to Overcoming Anxiety

Catherine Maborukoje
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These symptoms are very real and can feel overwhelming, but the article emphasizes that the goal is not to stop anxiety entirely, but to empower oneself with practical strategies to navigate through it.

Anxiety is a common experience that can significantly impact our daily lives. Whether it’s worrying about work deadlines, social situations, or health concerns, anxiety can be a formidable adversary.

Anxiety can feel different for different people, but what’s true for everyone is that it can affect both the mind and the body in profound ways, especially when left unchecked.

The mental effects of anxiety can manifest as excessive worry, feeling constantly on edge, lack of concentration, restlessness, a sense of fear or dread, overwhelming emotions, feelings of guilt or shame, intrusive thoughts, irritability, and lack of enjoyment in usual activities.

The physical effects of anxiety can include a racing heart, muscle tension, shaking, dry mouth, dizziness, excessive sweating, difficulty breathing, nausea, pins and needles, headaches, digestive problems, fatigue, and sleep issues.

These symptoms are very real and can feel overwhelming, but the article emphasizes that the goal is not to stop anxiety entirely, but to empower oneself with practical strategies to navigate through it.

Practice Mindfulness and Meditation: Mindfulness and meditation can be powerful tools in managing anxiety. By focusing on the present moment and our breathing, we can calm our mind and reduce the intensity of anxious thoughts. Try setting aside a few minutes each day to practice mindful breathing or guided meditation.
Exercise Regularly: Physical activity has been shown to have a positive impact on anxiety. Exercise releases endorphins, which can improve one’s mood and reduce stress. Aim for at least 30 minutes of moderate exercise, such as brisk walking, cycling, or swimming, several times a week.
Prioritize Self-Care : Taking care of one’s physical and emotional well-being is crucial for managing anxiety. One must Make sure they are getting enough sleep, eating a balanced diet, and engaging in activities that bring you joy and relaxation, such as reading, listening to music, or spending time in nature.
Challenge Negative Thoughts: Anxiety often stems from negative thought patterns. When you find yourself spiraling into worrying thoughts, take a step back and challenge them. Ask yourself if the concern is realistic, and try to reframe the situation in a more positive light.
Utilize Grounding Techniques: Grounding techniques can help one stay present and calm during moments of intense anxiety. The 333 rule, for example, involves naming three things we can see, three sounds we can hear, and three things we can touch. This can help shift one’s focus away from anxious thoughts.
Seek Professional Support: If one’s anxiety is persistent or interferes with their daily life, they consider seeking help from a mental health professional. Therapies like cognitive-behavioral therapy (CBT) can provide effective coping strategies and help one address the root causes of their anxiety.
Build a Support Network: Surrounding yourself with supportive friends, family, or a community can be invaluable in managing anxiety. Sharing experiences and feelings with trusted individuals can help one feel less alone and provide them with additional resources and perspectives.