How to Beat Anxiety: A Look Into 6 Effective Methods

Self-ImprovementPsychology

  • Author Thomas Augusto
  • Published September 10, 2022
  • Word count 799

If you know anyone who is suffering from anxiety, you are aware of how much it impacts their lives. It influences every aspect of their being: from concentration to personal relationships and even their sense of self-worth.

Fortunately, there are ways to beat anxiety. Not all strategies work for everyone because different people have different triggers and responses to stressors. However, regardless of personal taste or preferences, there is something here for every reader to adopt and implement.

Change Your Thinking

A lot of the time, anxious thoughts are just the product of outdated habits or assumptions. You may be retriggering old anxieties or insecurities that aren’t as applicable to your life as they were before. You may not be aware that your anxiety is a product of insecure or pessimistic thinking.

Start by asking yourself some questions:

● What do you think will go wrong?

● What are your worst-case scenarios?

● What are your expectations?

● Are they realistic and healthy?

● What’s the biggest thing you’re worried about right now?

● Is it a legitimate cause for concern?

● What evidence do you have to support that idea?

● Are there other possible explanations?

Meditate

There are a lot of benefits associated with meditation, but one of the most understated is its ability to help with anxiety. Meditation is an excellent way to help you get back in touch with your body and what is happening inside. It can help you identify when and why you’re feeling anxious.

When you start to meditate, you’ll notice thoughts entering your mind from time to time. This is normal. The goal isn’t to kill all of your thoughts but rather to acknowledge them, accept them, and then let them go.

While you’re meditating, focus on your breath. Notice how it feels to breathe in, breathe out, and the sensation in your lungs as the air goes in and out. Doing this will help to quiet your mind and bring you back to the present moment, helping to reduce anxiety and stress.

Exercise

Yes, it’s a cliche, but it’s also 100% true: exercise is excellent for beating anxiety. When you exercise, you’re increasing your endorphins and natural serotonin levels. You’re also improving your mental clarity, reducing overall stress levels, and improving your ability to fall asleep.

Exercises like walking, hiking, running, yoga, tai chi, swimming, and anything else done in water are excellent ways to get the benefits of exercise without the risk of injury.

Develop a Support Network

Anxiety isn’t something that you overcome on your own. It’s a condition caused by several factors and influences. It can be helpful to have the support of a therapist, but it’s not the only way to get help.

You don’t want to be alone when you’re struggling with anxiety. Seek out the company of friends and family, but you also need to install some reliable support networks. For example, get involved in an online community. Join an online forum or group of like-minded people who know what you’re experiencing.

Another option is to reach out to someone from your past who you think might be able to relate to what you’re going through. It’s often helpful to have someone with whom you can discuss your feelings and thoughts without being judged or treated like a burden.

Discover What Triggers Your Anxiety

It’s difficult to treat anxiety if you don’t understand what is causing it. If you’re anxious all of the time, you can start keeping a journal and writing down when you feel anxious and why. Notice the situations, the people, and the things that trigger you.

If you’re anxious in social situations, make an effort to pay attention to what you’re feeling. What is going on inside of your head? What thoughts are you having? Stay there, stay present, and try to work out what is causing that anxiety. You may feel silly, but you’ll soon realize there’s no shame in having anxiety. You’re in very good company.

Talk to a therapist

Perhaps you’ve tried the above methods, and they’re not working. Or maybe you feel like you need to tackle your anxiety at its source. If you are struggling with anxiety, you may have an anxiety disorder.

According to the American Psychological Association, approximately 20% of women and 11% of men will experience an anxiety disorder in their lifetime. If you are experiencing anxiety that is debilitating or impacting your daily life, seek out a trained therapist.

A therapist can help you understand your anxiety and how to combat it. A therapist can also help you to address any mental health issues you may have that are contributing to your problem.

I am a professional journalist. Writing is a part of my job and my life. I have extensive experience in content creation, with over ten years in the field. If that was not enough, I studied and got a degree in journalism. For the past five years, I have been working as a writer for different websites and media outlets.

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