Such anxiety can be paralysing, yet there are effective ways to cope. Learn to manage intense anxiety—calm your mind and train your brain to stop anxious thoughts.
Understanding extreme anxiety
Before getting into strategies, let’s clarify what extreme anxiety is. The anxiety is usually a normal response to stress. However, when it gets overwhelming and affects your ordinary daily living, that’s considered extreme. Symptoms may include a racing heartbeat, sweating, trembling, difficulty concentrating, and relentless worry.
What are some causes of extreme anxiety?
Extreme anxiety can be caused by many factors: genetic, brain chemistry, personality, and life events. Knowing the trigger may help manage and alleviate anxiety.
Effective ways to deal with extreme anxiety
Practice mindfulness
Mindfulness is defined as the act of paying attention to the present moment. This means it will enable you to understand your feelings and thoughts better and how to keep them under control most of the time. Some of the methods developed are techniques such as deep breathing, meditation, and mindful walking.
Develop a routine:
By developing a structured daily routine, there will be an existence of control and predictability. This thereby reduces the uncertainty that often fuels anxiety. Be sure that your routine includes relaxation and self-care activities.
Exercise regularly
Physical activity can really lower anxiety. When you exercise, you release endorphins, natural elevators of mood. You should aim for at least 30 minutes of moderate exercise most days of the week.
Limit caffeine and alcohol
Both of these can feed the anxiety: the caffeine as a stimulant, raising heart rate and possibly making one more jittery, and alcohol interfering with sleep and raising anxiety. Try to limit or avoid these substances.
Seek support.
Talking to someone you can trust about your anxiety really helps. This could be a friend, family member or a mental health professional. Support groups can also offer a confidential space where sharing of experiences and strategies for coping occur.
Calming yourself when you are anxious
Practice deep breathing
Deep breathing can help to relax the mind and the body. Start by slowly inhaling through your nose on a count of four, holding your breath for a count of four, then slowly exhale through your mouth on a count of four. Do this until you start to feel a bit better.
Use grounding techniques
Grounding techniques help focus your thoughts on the present moment. A popular technique is the 5-4-3-2-1 exercise: listing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one you can taste.
Do something soothing like reading or taking a warm bath.
Do something that relaxes you: whether it be reading a book, listening to music, or taking a warm bath. Activities that you enjoy have the capability of taking your mind off these depressing thoughts of anxiety and generally soothe you.
How to train your brain to stop anxiety
Challenge negative thoughts
Anxiety generally involves negative thinking patterns. Challenge these thoughts by asking if they are realistic and if there is evidence to support them. Replace negative thoughts with more positive and balanced ones.
Use positive affirmations.
Positive self-statements can be used to alter how one thinks about things and help in the reduction of anxiety. Examples include “I am able to handle this” and “I am in control of my thoughts and feelings.” Repeat these mantras to yourself daily.
Try cognitive-behavioural techniques.
CBT is also largely used in the treatment of anxiety. This method first involves identifying the negative thoughts and behaviours and then the changes associated with them. Some techniques applied in this area are exposure therapy, where a person is gradually exposed to whatever he fears the most, and cognitive restructuring, whereby patients learn how to reframe thoughts that are negative.
Conclusion
One has to apply a multi-dimensional approach to get out of overwhelming anxiety. Mindfulness practices, getting into a routine, exercise, avoiding too much caffeine and alcohol, building support, calming techniques, and cognitive-behavioural techniques can help in keeping at bay such anxiety. Most importantly, be kind to your body, and if need be, do not feel hesitant to reach for help.
Other helpful resources:
10 strategies for managing anxiety – Beyond Blue
Do You Live with Anxiety? Here Are 13 Ways to Cope – Healthline
Managing and treating anxiety – Better Health Channel
