Occasional anxiety is a normal part of life. You might feel anxious when faced with a problem at work, before taking a test, or making an important decision. But anxiety disorders involve more than temporary worry or fear. For a person with an anxiety disorder, the anxiety does not go away and can get worse over time. The feelings can interfere with daily activities such as job performance, school work, and relationships. There are several different types of anxiety disorders. Examples include generalized anxiety disorder, panic disorder, and social anxiety disorder.
Here are few ways to fight or prevent anxiety on a daily basis :
- Call someone you trust. Let them know that your anxiety has gotten the best of you and that you need their support. That may mean asking them to stay on the line with you until you’ve worked through your symptoms, or coming over to keep you company and help put your mind at ease. If you can’t get in touch with a friend or family member, go to http://www.warmline.org to find someone to talk to in your state.
- Do something physical. Take a brisk walk, go up and down the stairs, or do some jumping jacks. Give your body a way to physically use up some of its excess energy.
- Distract yourself—try an adult coloring book, knit or crochet, draw. Repetitive activities can have a calming effect similar to meditation.
- Go somewhere safe and quiet, and challenge yourself to have a full-blown anxiety attack. Many people find that directly challenging themselves to have an anxiety attack actually has the opposite effect.
- Deep breathing can help. One popular technique is belly breathing: Lay on your back and breathe in through your nose, watching your belly rise as you inhale. Hold your breath for a few seconds then exhale deeply through your mouth, watching your belly fall as you exhale. Repeat until you notice yourself feeling more relaxed. Alternatively, singing can also regulate your breathing if you find yourself starting to hyperventilate.
- Write it down. Getting thoughts out of your head and onto paper can be helpful. This could be making a to-do list to organize your thoughts if your mind is racing and it’s hard to focus, or writing in a journal to express what is bothering you.
- Focus on things you can control and take action. Pick out your clothes for the week, plan your meals for the next couple days, organize your desk—taking care of small things empowers you to take charge when it comes to larger tasks.