8 strategies to control your anxiety
For immediate relief and long-term results
Anxiety has always been a part of my life.
I think the panic attacks started in kindergarten. I remember being afraid of my parents forgetting about me and just leaving me there. I would cry in despair and look for the teacher’s reassurance.
Unfortunately, my teacher wasn’t the best at dealing with this type of behavior. Instead of attempting to call me down, she would hold my wrists and threaten me, saying: “If you keep crying, I’ll put you in the nursery, where you can be with other babies”.
Well, this only added up to my anxiety. I remember thinking: “If she puts me there, my parents will never find me”. So I’d shut up, terrified.
Better days came along and I was able to live a quiet normal life until my third grade. Back then, I started to be afraid of my parent’s death. That was when I decided to see a therapist.
(My parents tell me it was my own decision, but I don’t recall knowing what a therapist was)
So I started seeing Dr. Fernando (the real MVP) once every two weeks. I was eight or nine years old.
I stopped going for almost a decade until I was diagnosed with depression at age 17. Since then, I never gave up on therapy again.
I don’t see Ana (my current therapist) as much as I did, but that’s because she helped me create efficient coping mechanisms.
Unfortunately, there are a lot of people who suffer from anxiety that don’t know where to start. Because of that, I am here to share some strategies that have helped me through the years.
Strategies for immediate relief
- Drink water;
Whenever I feel like having an anxiety attack, I start by drinking water.
According to my therapist, water is the best element to wash away bad things and just cleanse your body.
This is, of course, the simplest way of putting things, but there are actual studies that point to a link between dehydration and anxiety.
In one 2018 study of over 3,000 adults, researchers concluded that drinking plain water is associated with a decreased risk of depression and anxiety in adults.
So, next time you feel on edge, just try and sip on a large cup of water. If you don’t like it plain, add some citrus fruits, mint, or basil.
2. Check your senses;
This was a meditation technique that I learned early on. It gets you grounded and helps you focus on the present moment by just being aware of your five senses.
Next time you need to relax, start by paying attention to your hearing. Try to identify the sounds that surround you. Focus on the dogs that are barking.
Then, look around. Stare at the window, the ceiling, or the floor. Take your time to be aware.
After that, you can check your smell. Is your neighbor cooking something nice?
How about your touch? Do your clothes feel nice? Is your cushion soft?
You can, then, move on to the nicest one: taste. Keep a chocolate square next to you and enjoy.
When I am overwhelmed with obsessive thoughts, I do this routine. It provides me with a clearer mind and a sense of calm.
3. Talk to someone
Sometimes, the worst thing you can do is keep your thoughts to yourself.
It can be difficult to verbalize what you are feeling and what’s upsetting you, but doing this can help you relativize things.
For instance, when I am obsessive and can’t get out of that negativity spiral, I talk to my dad.
Once I listen to myself, I either realize I was overreacting or that I am not alone on that issue.
4. Do a cardio workout
There are amazing cardio workout videos on the internet. They vary in length and difficulty, so you have no excuse not to practice them.
Besides, research has found that exercise can divert you from the thing that is making you anxious. It also changes brain chemistry, releasing anti-anxiety chemicals, such as serotonin.
Studies also show that aerobic exercise is especially helpful.
I am not super sporty, but I try to do one of these workouts every day. Immediately after that, I feel accomplished, since I have finished something.
My mood also improves, even if just for a short while.
For long-term results
5. See a therapist
Seeing a therapist has helped in more ways than I could ever imagine.
It provided me with a safe space to cry and to rant about random events.
Therapy also helped me realize what caused me anxiety and what I could do to control it. I don’t go as frequently as I used to, but I still have sessions every three months.
Research shows that Cognitive behavioral therapy (CBT) has demonstrated favorable long-term outcomes in youth with anxiety disorders in efficacy trials.
So, if you are looking to relieve your symptoms, give therapists a shot.
This type of treatment can be expensive, but if you are a student, there is a good chance that your school offers these services at an affordable price.
6. Meditate
I am not the best at meditation, but I try to practice it for at least 3 minutes per day.
According to Mayo Clinic, “meditation has been practiced for thousands of years. Originally, it was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction”.
The benefits of meditation include: “gaining a new perspective on stressful situations, building skills to manage your stress, increasing self-awareness, focusing on the present, reducing negative emotions, increasing patience and tolerance”.
Again, you don’t have to spend a lot of money on meditation.
There a ton of free online videos, that vary in length and focus. Some are designed for a good morning start, for instance.
I find mantras especially soothing, and I take them as my version of praying (I grew up Catholic).
7. Start a regular yoga practice
I started doing this last March amidst a global lockdown. I needed to move my body and Yoga seemed like the best option.
So I began a daily practice of around 15 minutes. It felt nice to stretch my muscles and to add some movement after many hours of laying on my bed.
I didn’t feel immediate results, but one day, when I was having an anxiety attack, I resorted to the poses I found soothing. It only took 10 minutes for me to calm down.
Moreover, according to Harvard Medical School, yoga practices can reduce the impact of exaggerated stress responses and may be helpful for both anxiety and depression.
Practicing yoga can be free. Yet, I would recommend going to classes regularly, so that the teacher can correct your posture, avoiding any possible injuries.
8. Start journaling
When you don’t feel like talking to someone, try to write things down. You just need a notebook, your laptop, or maybe a napkin.
This can help you understand what you are feeling and can provide you some clarity. If you do it regularly, you can also revisit your thoughts and compare your past attitudes.
This practice helped me to realize how much I was growing and thought me to laugh at myself.
Takeaways
Having anxiety can feel overwhelming.
I know that taking the first step can be the most difficult thing in this world. However, when you get it over with, the rest seems quite easy.
If you don’t want to commit to therapy or regular yoga practice, start by drinking water or increasing the amount of exercise.
You’ll be back on track before you know it!