5 Ways To Get Your Anxiety Under Control

5 Ways To Get Your Anxiety Under Control

The National Alliance on Mental Health Illness reports that approximately 40 million American adults have a mental illness that is associated with anxiety, this equates to approximately 1 in 5 Americans. While the causes of anxiety vary from person to person, there are several new behaviors or changes to your lifestyle that can be implemented to not feel as if your anxiety is controlling you. Through dedicated professionals like myself, Kristen Chambers, PMHNP-BC, you can uncover the root causes of your anxiety, and begin the mental health process.

What Is A Simple Grounding Technique I Can Use Every Day?

If you find that you do not feel present in your body, you can implement an easy-to-remember grounding technique. Remember 3-3-3. Pay attention to your environment. Identify 3 sounds you can hear and 3 visual things you can see. Name each of these things you notice, and say these words out loud if you wish.

Finally, turn inwards and move and identify 3 parts of your own body. You can move whatever feels safe or good to do: turn your head or stretch your neck, wiggle your fingers, and so forth. This strategy can help you feel more grounded in your environment and your own body. It is a great way to avoid anxiety about the future or guilt from the past by bringing your attention to the present moment.

Journaling For Anxiety

You may find yourself in situations that elicit strong emotional responses. You may feel nauseous, have a fast heart rate, and feel sweaty palms. In these situations, you may be facing emotional triggers. Emotional triggers may be the result of your actions or decisions, uncomfortable topics, or uncomfortable memories. You may experience a range of feelings such as helplessness, insecurity, rejection, or betrayal. Stay out of emotionally charged situations if possible.

Journaling can be a useful daily habit, but it can also be extremely useful when specifically investigating the root cause of a situation that triggers your emotions. Journaling can be a proactive tool that helps you understand yourself and the causes of anxiety and other difficult emotions.

How Can I Benefit From Mindful Distractions?

While journaling is helpful, it’s also important not to overwhelm yourself during times of anxiety and stress. Maybe we don’t always need to document or revisit cases that trigger emotions. It’s okay to take your attention away from things—indeed, to distract yourself from them. Enjoy a movie or TV show, pursue a hobby or craft, or socialize with loved ones. The purpose of distraction is to give yourself time to revisit the cause of your anxiety later when you’re ready.

What Is a Breathing Technique That Is Easy To Remember?

Did you know that you can regulate your body’s ability to calm down through your breath? Exhalation is connected to your body’s parasympathetic nervous system, which affects your ability to relax. It is worth noting that taking too many rapid and deep breaths in succession is not recommended as this can lead to hyperventilation. Instead, it’s better to focus on exhaling for a longer period. One way to activate the body’s parasympathetic response is to incorporate controlled breathing techniques.

One breathing technique you can use is to inhale for a shorter time than exhale. For example, you could inhale for 3 seconds and exhale for 5 seconds, or inhale for 4 seconds and exhale for 6 seconds, depending on your lung capacity and how you feel good. You can continue this controlled pattern of inhaling and exhaling until you feel an improvement.

How Dietary, Exercise, And Other Lifestyle Changes Help With Stress

While it’s not realistic to ask everyone to make drastic lifestyle changes, you may find that getting more exercise and eating nutritious foods improves your situation when you suffer from anxiety. Eating more fruits and vegetables, stretching, or taking regular walks can improve your quality of life. Getting enough sleep is good too because taking care of your body affects your mental and emotional health. It may also be time to reduce your anxiety or quit it altogether if you find that habits like daily coffee or daily smoking are making your anxiety worse.

Mental Health Haven has successfully provided integrative and holistic psychiatry services for many years to Stuart, FL, and the surrounding communities. With a focus on promoting overall mental health, nurse practitioner Chambers can help you find understanding and relief in person or through virtual appointments. Schedule your appointment and find out more by calling or texting 772-302-4352.