Modern life is dynamic, and many things can bring about anxiety. Some factors that make you worry are beyond your control, while others are self-imposed through bad choices or trying to live at an unsustainable pace. Regardless, your main focus should be on how you manage your anxiety rather than whether you feel anxious.
Anxiety is a common problem that affects millions of people worldwide. Various factors, including trauma, stress, chemical imbalances, and genetics, can trigger it. The issue can manifest in different forms, such as panic attacks, obsessive-compulsive disorder, and phobia.
Your brain’s response to anxiety is to put your body on high alert by sending out hormones to mobilize the body and mind for action. This is what is commonly referred to as the fight or flight syndrome. When you are experiencing short-term stress, like running for a taxi to make it to an important meeting, your body meets the demand and returns to a balance point. However, when the stress is chronic, your body tries to sustain the high-status alert beyond a healthy point leading to anxiety. This can be debilitating, but there are strategies that you can utilize to help you manage symptoms and promote recovery. This piece unpacks the top five effective strategies for dealing with anxiety.
1. Pet Therapy
Data from the Anxiety and Depression Association of America indicates that anxiety disorders are the most common mental illness in the United States. While there have been many treatment options over the years, a new weapon has been found in the fight against anxiety. Pet or animal-assisted therapy may help individuals reduce or relieve their symptoms.
Animals need attention, and people suffering from anxiety are forced to forget about themselves for a while and care for their pets. They become engaged with their animal companion and spend less time feeling anxious. Also, animals are accepting and loving creatures who offer their owners unconditional love without judgment. The shift of focus and the lack of judgment ultimately lead to lower anxiety levels.
Several studies have been conducted where dogs have been used to assist people with PTSD, a form of anxiety. More research is being conducted, but the feedback looks promising.
Remember, you must take good care of your pets because they can also suffer from anxiety, just like you. They will only be helpful if they are relaxed. An excellent way to potentially help your pets deal with anxiety is by giving them CBD oil. You can check out CBDfx for CBD products that can help your pet with anxiety here https://cbdfx.com/collections/cbd-for-pets/.
2. Cognitive Behavioral Therapy
Cognitive Behavioral Therapy, or CBT, is based on the concept that your feelings, thoughts, and physical actions are interrelated. The idea is that negative feelings and thoughts can trap you in a never-ending negative cycle. CBT assists you in dealing with overwhelming issues by breaking them down into smaller parts. You change the negative patterns to improve the way you feel ultimately.
Unlike other talking treatments, CBT focuses on your current problems rather than past issues. It looks for practical ways to improve the state of your mind daily. In addition to anxiety, the approach can be effective in treating people suffering from:
- Depression
- Bipolar disorder
- OCD
- Psychosis
- Borderline personality disorder
- Phobias
- PTSD
- Schizophrenia
3. Exercise
Exercising is a powerful tool when it comes to managing anxiety. It can help reduce tension and stress in the body and endorphins that enhance feelings of well-being. Regular exercise can also enhance your sleep which is largely affected by anxiety.
Here are some of the ways exercise helps you in dealing with anxiety:
- It diverts from the worrying thoughts
- You lower muscle tensions and reduce your body’s contribution to feeling anxious
- It activates frontal brain regions
- You build resources that enhance resilience against stormy emotions
4. Identify and Challenge Distorted Thoughts
If you tend to feel anxious, there is a significant chance that you have faulty beliefs or thoughts fueling the anxiety. For instance, you might see danger in situations that others consider normal. You may also assume that a situation will become a worst-case scenario if it does not turn out as expected.
The above ways of thinking are distortions and serve as lenses through which you view the world. You can train your mind to be objective and consider other possibilities if you want out of these distractions.
5. Find What Works for You
It is overwhelming when people share specific ways of dealing with a situation, and you find that contradictory when you try. Note that not every solution works well for every person, and this happens because people are affected differently. You must find what works for your situation, which may require trial and error.
Wrapping Up
Anxiety is an overwhelming experience, but the good news is that recovery is possible. The above ways will help you in your recovery journey by helping you manage symptoms, identify triggers, and develop coping skills to promote your overall well-being. Remember, anxiety is a condition that impacts many people, and there is no shame in reaching out for support. You will deal with anxiety and lead a fulfilling life with the right approach.
