Anxiety is a mental health disorder affecting millions of individuals from childhood through adulthood. In Part 1, we looked at some of the basic symptoms of anxiety that can bring about debilitating effects for those living with this malady. We’ll now consider various coping methods.
Effective Tools for Managing Anxiety
Several strategies that may help you include:
Making a problems list
Break each problem down into a series of tasks and rank the tasks in order of difficulty. A simple example: A person with a phobia of spiders may first think about spiders, then look at pictures of spiders, then look at real spiders from a safe distance, and so on. Attempt the easiest task first and keep on returning to it day after day until you feel comfortable with it. Give yourself more time as needed, then move on to the next task and do the same thing. Try to remember that although the symptoms of anxiety can be terrifying, they cannot harm you.
Trusting God and His Word
In Romans 12:2 we read, “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” As you learn to trust in God, you’ll see how He has the power to completely change your thoughts and behavior. Go to the Lord in prayer, pour out your heart to Him, asking Him to take away your anxious feelings and bring about peace instead.
Using relaxation techniques
These relaxation techniques are very similar to those used to manage stress. One common and effective strategy, called ‘deep breathing’, involves modifying and regulating your breathing:
- Breathe in through your nose and hold the air in for several seconds.
- Then purse your lips and gradually let the air out, making sure that you let out as much air as you can.
- Continue doing this until you feel more relaxed.
A second strategy that is often used together with deep breathing involves relaxation exercises:
- Lying on your back, tighten the muscles in your toes for 10 seconds and then relax them completely.
- Do the same for your feet, ankles, and calves, gradually working your way up your body until you reach your head and neck.
Other general strategies you can use for relaxing include listening to classical music, taking a hot bath, reading a book, surfing the Internet, calling up or meeting a friend, or playing sports. As you can see, there is no shortage of things you can do.
Implement simple lifestyle changes
Simple lifestyle changes can also help to reduce anxiety. These might include:
- Having a schedule and keeping to it.
- Getting enough sleep.
- Exercising regularly (for example, walking, swimming, yoga).
- Eating a balanced diet.
- Restricting your intake of coffee or alcohol.
- Taking time out to do the things that you enjoy.
- Connecting with others and sharing your thoughts and feelings with them.
Taking your medication
If your anxiety is especially disabling, your doctor may start you on medication. These are not a cure for anxiety, but they can provide short-term relief from some of your symptoms. Their long-term use should be avoided because they carry a high risk of tolerance (needing more and more to produce the same effect) and dependence or addiction.
Seeking outside help
If you continue to suffer from severe anxiety despite implementing some of these measures, you may want to seek professional help through a counseling center. You may also want to check with your medical doctor for advice.