Dealing with occasional anxiety is a normal part of life, whether it's worrying about health, finances, or family issues. However, anxiety disorders go beyond these temporary concerns. For those affected, anxiety persists and can intensify over time, severely impacting daily activities like job performance, schoolwork, and personal relationships. If you are having some symptoms and wondering how to deal with anxiety, mindfulness offers a powerful tool to manage and alleviate the symptoms of anxiety.
Mindfulness and anxiety
Mindfulness is a powerful tool to deal with anxiety. It’s the practice of being in the present moment with our thoughts free from judgment. Techniques include breathing strategies, an awareness of the mind-body connection, and guided imagery, to name a few. Mindfulness can improve self-acceptance. Anxiety presents as a feeling of dread, uneasiness, and worry. Panic attacks and rumination of thoughts can further compound these symptoms. Incorporating mindfulness as a coping skill for anxiety helps to focus and center your emotions.
Tips on How to Deal with Anxiety
1. Diaphragmatic breathing
This type of breathing stimulates the vagus nerve, which connects to the parasympathetic nervous system in the body dealing with anxiety. Located at the brain stem down and extending to the stomach, the vagus nerve is responsible for rest, relaxation, heart rate, and digestion.
This process can be done with open or closed eyes. Place one hand on your chest and the other right above your belly button. Breathe slowly, inhale like you are filling up a balloon, and then exhale like you are blowing out birthday candles. This technique can be done for five to ten minutes—up to three times daily. If you are unfamiliar with it, two to three-minute intervals are best for building momentum.
2. Body awareness helps us deal with anxiety
A scan of tension in the body that offers a sense of personal control, allowing the awareness of discomfort and stress that need to be released.
In a comfortable standing or lying position with open or closed eyes. Begin by noticing any sensations starting at your toes, then incorporate your legs and lower body. Next, focus on your shoulders, chest, and belly while paying attention to any areas of sensitivity. Lastly, you will focus on your head while noticing any temperature changes or areas of pain. Scripts for body scanning can be tailored for short or longer durations based on comfort level, making it flexible and accommodating.
3. Mindful walking
Walking mindfully connects both the mind and body, which can help us deal with anxiety.
Walk comfortably, preferably outside, while paying attention to each step. Become conscious of the movement of lifting your foot up and down, the shifting of your weight, and the sensation of your feet touching the ground. In sync with your breath, incorporate inhales and exhales while noticing areas that may have changed in your body. If your mind wanders, gently bring it back while capturing sounds and smells in your environment.
4. Music is the secret of how to deal with anxiety
How to deal with anxiety? Mindfully listening to music explores the nature of whole-body listening.
Choose a music genre that resonates with you; feel free to listen with or without headphones. Pay close attention to the base, tremble, and lyrics. Take note of any fluctuations in your body, whether through vibrations or a sense of relaxation. Afterward, sitting silently, reflect on any insight you may have gained.
The emotions of anxiety are often overwhelming. When facing the discomfort of anxiety, the first step toward healing is to remember to ask yourself “how to deal with anxiety”. With the awareness and desire to find a way out, you will definitely succeed. Mindfulness aims to bring an internal sense of being. If you cannot deal with anxiety by yourself, Revive Therapeutic Services is always here to help you on your mental health journey. Contact us to book an appointment to learn how we can best support you in your quest for freedom from anxiety.