Table of ContentsView AllTable of ContentsCalm Anxiety ImmediatelyLong-Term StrategiesSymptomsNext in Anxiety Disorder GuideWhat Is an Anxiety Disorder?
Table of ContentsView All
View All
Table of Contents
Calm Anxiety Immediately
Long-Term Strategies
Symptoms
Next in Anxiety Disorder Guide
People often use the word “anxiety” to describe general feelings of nervousness, unease, or worry. However, there’s a difference between feeling anxious and having an anxiety disorder.
It’s normal to feel anxious during stressful times in life, but if you’re experiencing persistent anxiety that interferes with your daily life, you may have an anxiety disorder.
Though it can be debilitating for some, anxiety is typically manageable or treatable through a variety of short- and long-term interventions. This article will provide several ways to cope with and treat anxiety.
How to Calm Anxiety Immediately: 5 Skills to Adopt
Anxietysymptomscan be distressing and can adversely impact your life. Though treatment needs will differ from person to person, there are many techniques for coping with anxiety that you can try on your own.
Question Your Thought Pattern
Anxiety often causesworrying thoughtsand distressing images that feel intrusive and uncontrollable. One way to stop negative thought patterns is to catch them as they are happening and replace them with positive thoughts or ideas. These positive images don’t need to be related to the worrying situation; any positive image can reduce anxiety.
You can also try questioning the validity of your thoughts. Try not to focus on things that are not factual or helpful. As you notice yourself thinking something unkind or untrue, stop and reframe your thoughts toward something more useful.
For example, if you have the thought, “I’m so bad at public speaking,” a kinder and more helpful thought replacement could be, “I’m not as skilled at public speaking as I am at other things, but I will set a goal for myself to practice and learn new techniques to improve.”
Deep Breathing
There are many different kinds ofdeep breathing exercises. Here is one to try called 4-7-8 breathing:
Grounding Techniques
Grounding(or earthing) exercises connect the body to the natural environment. Grounding is a stabilizing factor that can improve sleep, slow heart rates, and reduce stress and anxiety. The easiest way to practice grounding is to spend time outside in the dirt, grass, and other natural environments.
Grounding is most effective when you allow your skin to come into direct contact with Earth’s surface, so try taking off your shoes and walking barefoot.
Special equipment can also be used for grounding when it’s unsafe or impossible to spend time outdoors.
Exercise
Physicalexerciseand movement are linked to better mental health and reduced anxiety symptoms. Exercise includes all movements that are routine, structured, and intended to improve health. Though exercise may impact types of anxiety differently, most exercises have a positive effect on symptoms, especially when added to a treatment plan that also includes things like therapy and medication.
Here are some examples of exercises to try:
Always check with a healthcare provider before starting a new exercise routine.
Aromatherapy
Aromatherapy is a method of using essential oils to encourage relaxation and promote health. Depending on the oil, different oils can be inhaled, used in massage, added to compresses, used in baths, or even consumed. Essential oils have been used for a long time as an alternative medicine, and certain oils have been shown to reduce anxiety. These include:
Aromatherapy oils can be purchased over the counter for use at home. Before using aromatherapy, be sure you understand its recommended method of use and never consume an oil without knowing if it’s safe. For expert guidance on using aromatherapy, consult an aromatherapist who can help you determine the best oils for your symptoms and offer advice on how to use them.
Long-Term Strategies for Coping With Anxiety
In addition to in-the-moment coping strategies, there are also techniques you can use for managing anxiety symptoms over the long term.
Identify and Learn to Manage Your Triggers
Keeping track of your triggers, or things that bring on or worsen anxiety symptoms will allow you to recognize when they are happening and what causes them. Try keeping a log to track your symptoms. Include what you did before your symptoms started and how long they lasted.
You can also keep track of what relief strategies you tried at the moment and which were most (and least) effective. Once you’ve logged a few experiences, review them to see if you notice any patterns.
Try Therapy
Working with a mental health provider can be a helpful way to understand your anxiety symptoms and develop a long-term treatment plan. The most commonly used approach to treating anxiety iscognitive behavioral therapy (CBT).
CBT teaches coping mechanisms such as relaxation, problem-solving skills, methods for questioning or stopping unhealthy thoughts, and psychoeducation.
Daily or Routine Meditation
Mindfulnessis being aware of the present moment rather than getting stuck in thoughts about the past or worries about the future. You can develop mindfulness through meditation and decrease rumination, worry, and other anxiety symptoms.
Try carving out time each day for meditation. There are many different approaches to try. Here is a simple option to get started:
Do this for as long as you can, building upon the length of time with practice. Remember that meditation is about noticing and intentionally slowing down the body and mind; it’s not about clearing your thoughts.
The 3-3-3 Rule for AnxietyThe 3-3-3 rule can help you stop ruminating thoughts and bring you into the present moment. Whenever you feel anxious, look around the room and name three things you see, name three things you hear, and move three parts of your body.
The 3-3-3 Rule for Anxiety
The 3-3-3 rule can help you stop ruminating thoughts and bring you into the present moment. Whenever you feel anxious, look around the room and name three things you see, name three things you hear, and move three parts of your body.
Ask About Medications
For some people,medicationserves as a way to help treat severe anxiety symptoms. The most common medications used to treat anxiety disorders areselective serotonin reuptake inhibitors (SSRIs)and serotonin and norepinephrine reuptake inhibitors (SNRIs).
These classes of medications are found to be equally effective, though some people may respond better to one over the other. Talk to a healthcare provider to learn more about medications for anxiety.
Change Your Diet and Supplements
Diet can have a significant impact on anxiety. Generally speaking, unhealthy diets that include a lot of processed foods can cause or worsen anxiety symptoms. Healthy diets that are associated with lower levels of anxiety include:
The most important factors of these healthy diets are that they include vegetables, fruits, whole grains, and minimally processed foods, and they do not include a lot of sugar or refined grains.
Supplements can be a healthy way to add insufficient nutrients to diets. For example, taking an omega-3 fatty acid supplement can improve anxiety if your diet doesn’t include enough of it. Always talk to a healthcare provider before taking a supplement, especially if you take medications.
Stay Active
Journal
Journalingis a great way to get anxious thoughts out and keep track of them over time. There are many ways to journal, and no way is right or wrong. Here are some ideas to get started:
Socialize
Anxiety can make it tempting to isolate, especially when symptoms are at their worst. Staying in touch with friends and loved ones serves as a protective factor against anxiety. Try planning at least one social event per week and following through even as your anxiety increases. To cope with anxiety in the moment, try one of the previously mentioned exercises, such as breathing or grounding techniques.
Understanding Anxiety Symptoms
Anxiety and panic disorders are both common and can be disruptive and challenging to cope with. Though similar, an anxiety attack is different from a panic attack.
Anxiety Symptoms
Panic Attack vs. Anxiety Attack
Thoughanxiety attacksare not diagnosable mental disorders, some people may have an increase in anxiety symptoms in connection with a stressful or triggering event or experience. This acute onset of anxiety symptoms is often described as an anxiety attack.
Summary
There are many techniques you can try for managing and treating anxiety. To cope with anxiety in the moment, try interrupting negative thought patterns with positive ones, deep breathing exercises, grounding techniques, getting exercise, or using aromatherapy. To treat anxiety and manage long-term symptoms, it may be helpful to track your triggers, seek therapy, or talk to a medical provider about medication. Eating a healthy diet, staying active, journaling, and keeping an active social life are also shown to positively affect anxiety.
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
NIH National Institute of Mental Health.Anxiety disorders.
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