Anxiety is a complex mental health problem that affects a large population of people around the world – both individuals who suffer from anxiety disorders and those who do not. In fact, anxiety disorders are the most common mental disorders in the US, affecting more than 40 million people, or 19.1% of the population.
Despite the prevalence of anxiety disorders, like many mental health conditions, they are still not talked about much because of the stigma that exists around mental health issues. This can mean that people with anxiety may not have the training or understanding to recognize it in themselves, or the tools to know how to deal with it when it does arise. Like anyone who studies one online MSN FNP program I know: anxiety can affect anyone, from young children to older adults, and there is no discrimination based on any circumstance – anxiety can affect anyone.
There is a certain amount of fear normal, such as when you are experiencing a particularly stressful time or when you are confronted with potential danger. Only when anxiety starts to become regular or take over other parts of your life may it be time to consider whether you have an anxiety disorder.
If you are concerned about your anxiety level, the first and most important thing to do is to contact a doctor mental health professional that can help you with diagnosis and treatment. However, at times when you feel anxious, there are some tactics you can use to calm yourself down.
Focused breathing
One of the most common symptoms of increased anxiety is shortness of breath and difficulty breathing, so using focused breathing techniques is an important method for many to calm themselves down.
Focus on exhaling slower than you inhale, and try techniques such as the 3-4-5 breathing technique. To do this, simply inhale for a count of three, hold your breath for a count of four, and exhale for a count of five. You’ll likely find that this helps regulate your breathing if you’re struggling to catch your breath, and allows you to return to a state of “normality” more quickly during an event such as an anxiety or panic attack.
Mindfulness
Mindfulness is a fantastic mental health tool in general, but it is especially useful for easing the symptoms of anxiety. Mindfulness is a fairly broad term that describes any activity that puts a person in a mental state where they can fully concentrate on the present, focusing on calmness and taking note of their thoughts, emotions and physical environment.
You can practice mindfulness in many ways, and different people will find that different methods work better for them. For some, simple meditation, independently or with the help of video or audio tutorials, is ideal. For others, activities such as journaling and undertaking gratitude exercises are better.
Regular practice of mindfulness activities can help improve overall mental health outcomes, and mindfulness used during spikes in anxiety can be great for calming yourself and getting through those tough moments.
Grounding exercises
Sometimes it can be incredibly difficult to control breathing or anxiety-induced thoughts while you’re feeling intense fear or panic. Grounding exercises can be a good alternative in these cases, as they provide a practical way to divert your attention from what is causing your anxiety and help regulate your symptoms. They help calm the body’s fight-or-flight instincts that can occur during intense periods of anxiety.
The ‘5, 4, 3, 2, 1’ technique is one of the most popular grounding exercises. It encourages you to focus on your senses in the present moment by asking you to name five things you can see, four things you can hear, three things you can feel, two things you can smell and one thing you can taste.
It’s an incredibly simple concept, but that’s what makes it so effective. You can use this technique almost anywhere, alone or with others.
Keep busy with the things you love
Play music that makes you feel better, give your pet a cuddle, visualize your favorite place, watch your comfort show – these may sound like simple or even silly suggestions, but sometimes interacting with the things and people you love can be incredibly soothing are. of stress.
Try to focus on the things that bring you joy, and just as you do with mindfulness activities, let them be your sole focus.
Anxiety can be scary, but to some extent it is completely normal and relatively common. It is important that you talk to a healthcare professional if your anxiety becomes a problem or affects your daily life in any way, but you simply need calming methods for the occasional occasion when you experience increased anxiety. , or tactics you can use in addition to your formal therapy, you may find these self-soothing techniques helpful.
