Seven Ways to Cope with Anxiety

Living with anxiety can be very difficult and can cause a wide range of symptoms. Your mood, behavior, and physical and mental health could all be affected. Most people have moments of fear or worries, but if these feelings start affecting your daily life, here are seven things you can do to help yourself. However, if you constantly struggle with fears, anxieties, or panic attacks, please seek medical help.

Keep a Journal

Journaling is a popular technique for improving mental health. Expressive writing and gratitude journaling are popular journaling techniques among those working to improve their mental health.

Expressive writing involves writing about your innermost ideas and feelings and emphasizing your emotional experiences rather than specific occasions, people, or things. 

Gratitude journaling involves expressing gratitude for the positive parts of your circumstances, experiences, and interactions with others. 

You don't have to write for an extended period each day; even twenty minutes, three to four times per week, will have a positive and lasting impact on your mental health.

Breathe 

Deep breathing is essential to calming your adrenaline and regaining control of your anxiety. Lie down in a quiet place, and put one hand on your heart and the other on your stomach. Inhale slowly and deeply through your nose and count to seven. Exhale through your mouth slowly and steadily, and count to seven. Repeat this until you feel calm or for 3 to 5 minutes. Recognize the thoughts that come to your mind, but bring your attention back to your breathing.

Say Positive Affirmations

Say positive affirmations each morning to keep a pleasant and tranquil mindset. Post your affirmations in prominent places around your home, like a mirror, computer, fridge, and phone. Positive affirmations could be simple as "I am beautiful," "I am worthy," "I am loved," "I am enough," and "I am strong."  

Keep a Daily Schedule

Schedule your day to help you feel purposeful and organized. Do relax things like walking in the park, planting flowers in your garden, reading a book, or taking a bubble bath. Try to incorporate outdoor activities as much as possible. Spending at least 20 minutes outdoors is good for your health; it helps boost your vitamin D levels, it's a natural therapeutic, and you enjoy the fresh air.

Socialize

A strong network of family and friends is essential for your emotional and mental support. Your network should also include doctors and other professionals for help.

Be Kind to Yourself

Be careful how you talk to yourself and work on changing your negative thought patterns. If you are having a bad day, focus on your breathing, affirmations, journal writing, and reach out to your network of family and friends; these coping mechanisms will help you redirect your mindset to a positive place.

Speak with your doctor about medications

If your anxiety is severe and your mental health professional thinks you would benefit from medication, talk to them about your concerns and side effects; there might be other ways they can help you.