6 Ways You Can Deal With Anxiety

scramble tiles spelling the word anxiety

Did you know anxiety disorders are the most prevalent mental illnesses in the United States? You'd be surprised to know that almost 40 million adults in the US have some kind of anxiety disorder. If you're one of those 40 million people, you know how challenging life with anxiety can be.

Are you having a tough time dealing with your anxiety? Here are some top ways to cope with it.

Recognize and Learn to Manage Your Triggers

An effective way to cope with anxiety is by identifying your triggers. You can do that yourself or with the help of a therapist. Sometimes, your triggers can be evident, but sometimes, it can be challenging to spot them.

Anxiety triggered by long-term issues can be challenging to determine and may take some time. However, you can eventually work things out through support from friends and family and your therapist. Once you identify those triggers, try avoiding being in those situations. There might be unavoidable triggers, such as a toxic work environment, so try other coping tricks to ease them out.

Practice Focused and Deep Breathing

Going through an anxiety attack can be challenging. However, just keep one rule in mind—keep breathing. Count till 4, breathe in, then breathe out after 4 counts during an anxiety attack. Continue doing so for at least 5 minutes.

Breathing this way will keep your heart rate under control, helping you calm down.

Meditate Everyday

Regular mindful meditation can train your brain to avoid anxious thoughts when triggered. If you're having a tough time concentrating or sitting idle, try out walking meditation, or yoga. You can easily find free online mediation guides to help you out.

Get Your Dose of Socialization

Although every individual is different, some individuals struggle with social anxiety. To manage that, try getting your daily dose of socialization. Instead of staying at home, away from your family and friends, head out and spend time with other people.

By no means we're telling you to push yourself; take it slow but do socialize. Socialization can help reduce stress and trigger positive feelings and hormones. Research shows socializing helps us become immune to stress, which can eventually help you manage your anxiety.

Change Your Diet

A diet change or consuming supplements can help you deal with anxiety. Studies show some nutrients or supplements can help reduce anxiety. These include:

Kava kava
lemon balm
green tea
omega-3 fatty acids
valerian root

As effective as this may be, it's a slow process since the body can take some months to show results. If you're already on some medication, ask your doctor before considering a diet change.

Consult Your Doctor about Medications

If your anxiety is worsening, medication can help. Before you start any medications, consult your doctor. They'll evaluate your symptoms and then recommend the right medication for you.