How to Manage Anxiety

  • 10 Nov 2022
  • General

It is quite normal for us to feel anxious at some point in our lives, but people with anxiety disorders tend to have constant anxiety. This situation affects people's lives negatively. Therefore, anxiety management techniques should be applied to avoid anxiety disorders.

What is Anxiety?

Anxiety; It is the situation when a person senses the existence of some dangers to himself, his family, property, health or status and perceives them as a threat. It negatively affects the life of the individual.

What are the Symptoms of Anxiety?

The symptoms of anxiety areas follows:

  • Heart palpitations, feeling of having a heart attack
  • Disruption in social relationships
  • Shortness of breath and rapid breathing
  • Difficulty with matters that require attention
  • Diarrhea or constipation
  • Trembling, sweating
  • Desire to stay away from and avoid anxiety-provoking situations
  • Nervousness, restlessness, tension
  • Sleep problems
  • Eating problems

What is Anxiety Management?

Anxiety management refers to the management of anxiety with different methods to reduce the anxiety felt. In this way, it is possible to reduce the anxiety you feel.

What are Anxiety Management Strategies?

Anxiety management strategies are as follows:

  • Doing breathing exercises and learning to breathe correctly
  • Focusing on the things that can be controlled
  • Practicing mindfulness
  • Identifying and challenging distorted thoughts
  • Take care of yourself

10 Anxiety Management Techniques

The 10 anxiety management techniques are as follows:

  1. Slow breathing: You breathe faster when you are anxious. So, try to consciously slow down your breathing. Count to three as you breathe in slowly. Then count to three as you exhale slowly.
  2. Progressive muscle relaxation: Find a quiet place when you feel anxious. Close your eyes and stretch slowly and then relax each of your muscle groups from your toes to your head. Hold the tension for three seconds, then quickly release. The progressive muscle relaxation technique helps to reduce the feelings of muscle tension that often come with anxiety.
  3. Stay in the present: Anxiety can cause you to dwell on your thoughts in a terrible future that has yet to happen. So, try to get yourself back to where you are. Meditation at this point will help.
  4. Healthy lifestyle: Being active, eating well, going out in nature, spending time with family and friends, reducing stress and doing activities you enjoy are all very effective in reducing anxiety and improving your health.
  5. Small acts of courage: Avoiding the things that worry you will provide short-term relief. However, in the long run, it may cause you more anxiety. So, try approaching something that worries you for anxiety management. Because the way to get rid of anxiety is to learn that what you fear is not likely to happen.
  6. Challenge your self-talk: How you think affects how you feel. Anxiety can cause you to exaggerate the danger in a situation and underestimate your ability to deal with it. Therefore, instead of jumping to the worst-case scenario, try to interpret a situation that worries you differently. Look for facts that support and contradict the correctness of your thinking.
  7. Schedule time for worrying: It's hard to stop worrying completely. Therefore, you should take the time to address your concerns. Writing down or reflecting on your worries every evening can help you deal with your worries at other times.
  8. Recognize your anxiety: Keep a diary of when your anxiety is at its best and worst. Find patterns and plan your week or day to proactively manage your anxiety.
  9. Learn from others: Talking to people who are experiencing anxiety or something similar helps you feel less alone.
  10. Be nice to yourself: Remember, you are not just your anxiety. That's why you should choose to treat yourself well for anxiety management.

When Should I See My Doctor?

If the anxiety you experience seriously affects your life, you should consult a specialist. In addition, if you are constantly feeling anxious, even if you are showing signs of anxiety, you can consult your doctor to ensure that precautions are taken before the situation progresses.


What's the Best Way to Manage Anxiety?

The best way to manage anxiety is the way that works best for you. So, there is no such thing as the best way for everyone. With trial-and-error method, you can find the best anxiety management technique for you.

What are the 5 Signs of Anxiety?

The 5 main symptoms of anxiety are as follows:

  • Border
  • Trembling, sweating
  • Unrest
  • Shortness of breath and rapid breathing
  • Heart palpitations

Is Anxiety a Mental Illness?

It is quite normal to feel anxious in some situations. However, it is not normal for it to be constant and affect your life. Anxiety disorder is the most common of the mental disorders.

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