Controlling Anxiety: 5 Recommendations

· March 21, 2018
Anxiety can be overwhelming when not monitored. In this article, we want to share some recommendations for controlling your anxiety.

Anxiety is natural and important for survival. It’s seen as a control mechanism when faced with different situations, in particular when there is a threat. So how do we set about controlling anxiety?

Controlling anxiety

It’s natural for the body to react with anxiety when anticipating or reacting to events, keeping you alert and vigilant; however, anxiety can tend to be overwhelming and loses its purpose.

In the end, it changes from a mechanism for keeping vigilance into an emotional condition of the mind. This happens as a result of many factors which are divided into three main groups:

Predisposition factors

  • Biological and genetic
  • Social context and learning
  • Personality and lifestyle
woman sitting, controlling anxiety

Activation factors

  • Taking drugs or stimulants
  • Having problems achieving something
  • Knowing that you need to make a big effort or change

Maintenance Factors

  • Loss of abilities or reasoning abilities
  • Counterproductive solutions
  • Coping badly with problems

This condition is often linked with depression since they share many similar symptoms and reactions.

Unexplained tiredness, sweating, increased heart rate, and dizziness, amongst others, are the main indicators of an episode of anxiety. These can compromise your quality of life and should be treated with professional help.

Recommendations for controlling anxiety

Despite being a complex problem, there are many different ways to address your symptoms.

It’s important to know that you can rely on some recommended methods that work well. Here, we’ll reveal some of the most useful for people with anxiety. Don’t miss out.

Express your emotions

One of the most common problems for people with anxiety is difficulty expressing thoughts and feelings. With this difficulty comes an attitude of repression.

woman with anxiety

For this reason, it’s recommended that you try to express your emotions whenever possible. The best way to practice is, to begin with your closest social circle of support, often your family.

As you progress, move on to a slightly harder goal: expressing yourself emotionally to your friends and acquaintances. This will help a great deal with controlling anxiety.

Write

Making your feelings heard and understood in social circles in a conversational way is not the only option to get better results. One excellent alternative is to do it through writing.

This exercise is great for people with anxiety, especially if they ever have to speak in public. Simply take a notepad and a pencil and try it out.

With just these two items you can write down any number of thoughts, whether about yourself or the people around you.

If you want to take it further, you could even try keeping a diary, so that you can see your progress day by day.

See also: Ideas for Old Notebooks

Take time to get to know yourself

There are many different activities you can try out to mitigate symptoms and help with controlling anxiety. However, quality is more important than quantity.

These options can sometimes not be enough if the person does not feel comfortable doing them. In this case, the best option is getting to know yourself.

You don’t do this only when you’re anxious, but at any time, taking time to understand what triggers your anxiety.

Reading or immersing yourself in physical activity is a really good way of doing this. It’s an opportunity to get to know yourself in order to make decisions and keep your symptoms in check.

Laugh

Seeking out happiness in simple things helps to reduce stress and can also help with controlling anxiety.

a woman laughing

Laughing, however, is a step above. A smile is really good for controlling anxiety, especially when it’s spontaneous and sincere.

Laughing and spreading good vibes helps to treat anxiety, as well as making life a lot simpler on a social and physiological level.

We recommend reading: How to Make a Baby Laugh

Do physical exercise

The amount of hormones secreted during physical exercise is very high, and amongst these hormones are endorphins responsible for generating well-being and joy.

Because of this, this is a great option for counteracting the symptoms of anxiety.

  • Kasper, S., Boer, J. A. d., & Sitsen, J. M. A. (2003). Handbook of depression and anxiety (2nd ed.). New York: M. Dekker.
  • Root, B. A. (2000). Understanding panic and other anxiety disorders. Jackson: University Press of Mississippi.
  • Veeraraghavan, V., & Singh, S. (2002). Anxiety disorders: psychological assessment and treatment. New Delhi; Thousand Oaks, CA: Sage Publications.