Every year, about 40 million adults in the United States struggle with anxiety. A rapidly beating heart and sweating palms are some common ways to identify anxiety. Anxiety is what arises when you are put in a stressful situation.
This situation may be someone’s normal, but for you it’s worry-inducing and difficult. You can also define anxiety as the overpowering feeling of fear or dread over doing something that you don’t want to do or aren’t used to doing.
If you feel you have bouts of anxiety rarely then you may not need the help of a professional and can try some natural coping strategies. However, if you suspect you have an anxiety disorder, you may require medications and professional therapy.
Talking about natural coping strategies, here are some that can be helpful:
1 – Identify your triggers and take control back
The first step to beating anxiety is recognizing what it is that causes your heart to pound and your brain to become foggy. Once you have that figured, ask yourself if your fear is really that scary.
Get realistic and explain to yourself that it’s okay and that the challenge ahead of you is easily conquerable. Face your fear, don’t hide from it. By changing the way you think about a particular situation, you can take control back.
2 – Take care of your health
Sometimes anxiety is a byproduct of unhealthy habits such as a diet that doesn’t benefit the gut or lack of sleep. Make sure that you consume a diet that contains probiotics.
Apart from that, try herbs like lemon balm, ashwagandha, and valerian root. Green tea can be helpful too. Experts suggest sleeping for at least 7 to 9 hours. So, adopt good sleep hygiene and get enough rest.
3 – Redirect your focus
There are several ways you can get your attention off the fear plaguing you. You can try mediation. Mindful meditation can be tough and may require some time before you perfect it.
However, it can be great in helping you focus on the present moment. You can also go for a walk or try yoga. Both of these can be instantly helpful as they shift your focus to your body. Exercise too is a good anxiety-relieving strategy in both the short- and long-term.
4 – Identify coping mechanisms that have previously worked
Apart from recognizing what triggers your anxiety, also try to remember if any actions have helped you cope with your anxiety in the past.
Once you review those, you’ll know what solutions work best for you. When at the task of looking back of previous anxious situations, remind yourself that its okay to make mistakes because of being overwhelmed. Be easy on yourself rather than getting anxious all over again.
5 – Get your feelings out and deal with them
It’s always a good idea to surround yourself with loved ones who support you at difficult times. Talking to them can also be a great way to get heavy feelings off your chest.
Alternatively, you can consider journaling. Writing down your worries can help reduce stress, deal with it better, and in turn, decrease anxiety. Understand yourself and your feelings too. Accept and process negative emotions such as rage, guilt, regret, and sadness.