What do I do if I have anxiety?
Last Updated: 09/07/2020 at 11:30am
Paola Giordani, Psychoanalyst
I have helped and am helping people cope with loss, divorce, anguish and parenting. Depression is also a major issue that comes up.
Top Rated Answers
You have a few options. Research ways to cope (there are self-help guides available on this website) or seek the help of a professional therapist (also available on this site for a fee if you aren't able to see someone face to face)
Anxiety is scary, but manageable. I suggest mindfulness, many organisations use this technique to cope with anxiety. Focus on your breathing, slowly and take your mind away from the trigger.
Start to meditate daily for few minutes it takes practice so be patient and kind with yourself,meditation has helped with lot of mental suffering and it works for anxiety too.
Take deep breaths, listen to calming music, meditate, write your feelings down so you understand what causes your anxiety
First of all, talk to your doctor and make sure you do indeed have anxiety and are not having symptoms of any other problem. Always side on the side of caution - better safe than sorry. If it is indeed anxiety, you still have options. You can try to control it on your own through meditation, music therapy, mental exercises, etc....or get help by seeing a licensed therapist or even consider medication if you or your doctor feels it is severe enough. No one solution is the best for everyone and only you can decide what is best for you.
I usually focus on my breathing. Taking slow, deep breaths. I repeat a mantra in my head: Inhale the future, Exhale the past. I find the following exercise helps: Inhale for 4 counts, Hold for 7 counts, Exhale for 8 counts Picturing a relaxing place helps too. I usually imagine I'm at the beach or in a rainy forest. Sometimes I listen to rain sounds and ocean waves. I find these sounds very grounding and calming. Another great thing I find helps is to repeat affirmations or turn my negative thoughts into positive ones. Water also can help clear my head.
From personal experience, it can be absolutely overwhelming, but the absolute best ways to deal with anxiety are breathing exercises. It’s nothing that hasn’t been heard before, but they really help. There’s a wide range of exercises that can be considered and obviously, it depends on the person, but here’s a technique that has helped me through my anxiety. I’ve been using it for the longest time. Start by laying down(could be on the floor or on your bed) somewhere quiet, or you can stand up(whatever works for you), then after controlling your breathing, stay very still and then put your hand over your heart. Just feel your heart beat as long as you need to. Honestly, your hand doesn’t have to be straight over your heart, it could be anywhere that has a pulse. Hope it helps
There are many things you can do to help reduce anxiety. One of the first things you can do is accept that you feel anxiety. Don't push the feeling to the back of your mind, but also don't dwell on the feeling. Doing this can make you feel like you control your emotion rather than it controlling you. Remember that anxiety is a feeling that is valid and should be acknowledged. But remember that, like any emotion, it is just that, an emotion. It doesn't define who you are, but can be an indicator that you may need to change something, and can be a helpful drive for change, be it your thinking or your behaviour. You can then begin to think about the source of your anxiety. What is it that is making your feel this way? You could then think of possible solutions that might help reduce that anxiety, perhaps drawing on past experiences that helped reduce the feeling, or new things you could try that other people have found useful. It's easy to give yourself a hard time if you feel nothing is helpful, but trying to think of short term, manageable goals to help tackle your anxiety might be more helpful than simply thinking you have to get rid of all your anxiety at once. Be kind to yourself and even doing something small out of your comfort zone that you can handle, and then slowly increase your movement out of that comfort zone, might help your anxiety in the longer term.
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