5 strategies to manage your anxiety effectively
A panic attack is ‘a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause’, according to Mayo Clinic. Panic attacks typically begin suddenly and without warning. ‘People with panic disorders have sudden or repeated attacks of fear that last for several minutes or longer’, according to the National Institute of Mental Health (NIMH). Although panic attacks are an uncomfortable experience, these aren’t life-threatening, it is temporary and not fatal or dangerous. Whether you are experiencing anxiety or bouts of intense stress or you’ve seen a specialist and received a clinical diagnosis of panic attack/ panic disorder- the coping mechanisms are similar and it can also be managed. So, here are 5 strategies for you to manage your anxiety more effectively!
- The 4–7–8 Relaxation Technique:
Take a minute just to breathe. Count your breaths; the counting helps take your mind off the situation as well.
- Breathe in for FOUR COUNTS through your nose, so your belly expands.
- Hold your breaths for SEVEN COUNTS.
- Breathe out for EIGHT COUNTS through your mouth (make a whoosh sound if that helps).
2. The 5–4–3–2–1 Grounding Technique:
This is a simple yet effective exercise to center yourself and engage with your environment. Practice this exercise throughout the day, especially any time you find yourself getting caught up in your thoughts and feelings. Whenever you’re anxious, first get into a comfortable position and observe your breathing. Now pay attention to:
5 things that you can see around you
4 things you can touch
3 thing that you can hear
2 things that you can smell, and
1 thing that you can taste
3. Dropping the anchor technique:
Similar to the grounding technique, dropping the anchor is a simple exercise that helps you to connect with the world around you.
- Start off by planting your feet into the floor.
- Push them down- notice the floor beneath you, supporting you.
- Next, notice the muscle tension in your legs as you push your feet down.
- Notice your entire body — and the feeling of gravity flowing down through your head, spine, and legs into your feet.
- Now, gently look around and notice what you can see and hear around you. Notice where you are and what you’re doing.
4. Being mindful:
We’re all busy with our lives and might not get the time to practice meditation. However, mindfulness can be practiced informally throughout the day, any time and anywhere.
- Pick an activity part of your daily morning routines, chores, and leisurely activities. A few examples could be, brushing your teeth, taking a shower, going for a morning walk, washing dishes, or making yourself a warm cup of coffee. The possibilities and choices are endless!
- When you do the activity, totally focus on what you are doing: the bodily sensations, what you can see, hear, smell, taste, and feelings around the time.
- Again and again, your attention might wonder; but the trick is, the moment you acknowledge that it has wandered bring your attention back to the activity at hand.
5. Maintain a journal:
Writing down what’s making you anxious gets it out of your head and can make it less daunting. Often in anxious situations, our thoughts get distorted and need to be challenged. If your thoughts are distorted, writing back and challenging the thoughts by coming up with more realistic versions of the same thoughts may help you gather a different perspective.
These are some of the techniques that work magic for anyone undergoing anxiety. Other techniques such as maintaining a healthy lifestyle, relaxation exercises, reaching out to your friends and family members during a time of crisis and developing a social support system also play significant roles in managing anxiety. Therapies such as Cognitive Behaviour Therapy (CBT), exposure therapy, systematic desensitization are among the widely used therapies for managing anxiety disorder.
Just remember, these are in no means of replacement of actually psychotherapy sessions. If you notice your anxiety levels are affecting your daily functioning for a significant amount of time, it’s always advisable to reach out to a mental health professional near you.