Almost everyone has experienced anxiety at some point in their lives, myself included.
Through the years of helping clients and myself cope with anxiety, here are just a few of the best treatments tips you can use outside of the office.
1. Know yourself and if you need professional guidance through seeing your Dr. and or a counselor if you need help. It can really benefit you just sharing your feelings and symptoms with another person.
2. During psychotherapy I work with my clients on specific symptoms, and use a variety of techniques such as Cognitive behavior therapy and personalized wellness goals while hearing your story and providing support.
3. Not everyone will want or need medications but even intermittent medications can help get symptoms under control. You can make a plan and set goals with your Dr. if you do not want to be on medications long term. Sometimes just having a medication with you can work like a placebo.
4. Get to the root of the issue. Some anxiety is a mystery and can be called free floating anxiety because we cannot pin point what is causing it, Many times it is a combination of things happening in your life and body, or general worry and fear both conscious and subconscious.
5. Look at food and water intake. Are you really hydrated? Do you eat a lot of processed foods, caffeine and sugar? Do you use alcohol in excess? All of these things will contribute to anxiety. Slowly cut these out and use healthier alternatives so your body feels calmer. Do what works for you!
6. Befriend your anxiety, talk to yourself like you would a friend whom is having anxiety. The more we resist the feelings the more it might trigger a full attack. Accept the feelings and make a plan to work on it.
7. Find some type of deep relaxation you like and do it often, if you get into the habit your mind and body will recognize cues and start to relax sooner. Over time you will notice that you are calmer.
8. Don’t buy into it. This is easier said that done, but what I mean is you are (experiencing) an anxiety attack or symptoms. Realize it is a symptom and an overwhelming feeling, but it is not YOU! Separate the two.
9. Try to detach from the emotion and observe it like it is standing next to you, and not a part of you. This takes practice but can work by preventing full blown attacks.
10. Know your early warning signs i.e.) sweating, red face, throat closing, feelings in the chest or stomach.
11. Come back to the moment. This is called mindfulness. Listen to the sound of your shoes walking the floor, tune in to nature even for a second. Be in the moment. The more you can bring yourself back to the here and now your brain will learn to focus on the present activity.
“Calmness is the cradle of power” J.G. Holland