Everyone feels anxious from time to time, but when you have an anxiety disorder, your mind is occupied with more than just normal worrying. For a person with an anxiety disorder, anxiety never leaves them. They may have moments when they feel more or less anxious, but the feelings and thoughts associated with anxiety are always present in the back of their mind. Anxiety can be quite debilitating, and may require therapy or medication for management. If you have an anxiety disorder or suspect that you might, it’s important to seek professional help. You don’t have to suffer alone. With the support of a psychotherapist, you can find a treatment that works for you and allows you to live a normal life.
At New Transitions Counseling, we would be more than happy to help you with your anxiety disorder through cognitive behavioral therapy. However, therapy is only one piece of the puzzle when it comes to anxiety treatment. There are also behaviors you can adopt today that can help in easing your anxiety. Read on for some tips for managing anxiety on a daily basis.
Find a Pattern
When you are feeling anxious, you may feel completely overwhelmed. It may be difficult to think about what exactly is causing your anxiety. However, this can be a very helpful exercise for managing anxiety. Next time you are feeling very anxious, think critically about what sparked the anxiety. If you can’t think clearly in the moment, wait until the anxious wave has passed, and think about it in a more objective way. What was happening when you started to feel anxious? Does this event always spark anxiety for you? Also consider what made your anxiety dissipate. Is there anything that always makes it go away, or works most of the time? Try journaling about it and see if you can identify a pattern to help you cope with anxious feelings in the future.
Take a Breath
When worrying consumes a person with anxiety, it can be easy to forget to breathe, which only makes the situation worse. When you start to feel anxious feelings, whether they manifest physically, mentally, or emotionally, take a moment to breathe. Try this breathing exercise: inhale for a count of five, hold your breath for another five seconds, then exhale for five. Repeat this until you start to feel calmer.
Work It Out
If you don’t already have an established exercise routine, it is wise to start now. Working out can lift your mood in as little as ten minutes, making it much easier to weather the storm that is anxiety. In fact, there is research that suggests that exercise is equally as effective as medication for treating anxiety disorders in some people. Start by working out two or three times a week, then increase your frequency as you see fit.
At New Transitions Counseling, we know that anxiety can be extremely difficult to manage, but with the right counseling, you can conquer it. Contact us today to schedule an appointment!