What to do if you have anxiety?

Although there is no quick fix for our anxiety, – there is no single thing that if we do will surely get rid of anxiety -, there are still various things that can help you in the proces. Here are some things that can be helpful for those who experience anxiety or even panic attacks. The tips are not presented in the order of their impotence. I invite you to try them all and keep what works for you.

Don’t focus on the things you can’t change

Anxiety often doesn’t go away as quickly as it started. From what I’ve observed, people want to get rid of anxiety instantly, yesterday if possible. Unfortunately, this is not possible. So it is important to set realistic expectations. A good thing to do is to see what exactly we can change in our lives and with patience and perseverance to put these things into practice.

Do not avoid anxious situations

When something is upsetting us, we often seek to avoid that aspect or situation. If I get anxious when I have to fly, I immediately think that it is better to go by train or by car. Sure, that’s a possibility too, but this behavior will reinforce the idea that it’s not okay to fly. So instead of getting rid of my anxiety, I keep it and I reinforce it. It is much better to face our anxieties, little by little.

Do not use alcohol, drugs, gambling or other such substances or behaviors to cover up anxiety

Some of the people I work with tell me that a glass of alcohol gives them more courage when they are facing anxious situations. Yes, sure, that’s true, alcohol can help relieve the symptoms, but.. is alcohol or drugs the solution? Of course not! In the long run, instead of getting rid of anxiety, we end up with an addiction, which will generate even more anxiety. Addictions are not the solution to anything!

Try talking about how you’re feeling with your family, a friend or a mental health professional

Emotional ventilation, as we specialists say, is a very important factor when we do not feel well, from an emotional perspective speaking. It is important to have the feeling that someone is there for us, that someone listens and supports us.

That someone can be a family member, a friend or why not, a psychotherapist. Up to a point, the support of our family or of our friends is enough. But if the support of those close to us no longer seems to be enough, or if we do not have their support, then it is very beneficial to turn to a psychologist and do some psychotherapy.

Keep a journal

If we don’t have anyone close to us, but even if we do have, keeping a personal journal is usually very helpful. Jurnaling is a method of emotional release, but it is also a way through which we can get to know ourself better. By rereading the journal we can notice how we tend to think, feel and act.

Know yourself

If we look carefully, we notice that the recommendations made so far have an implicit role of self-knowledge. I believe that self-knowledge must be one of the goals of our lives. I think it’s very hard to enjoy life if you don’t know yourself and if you don’t take care of yourself and your needs. Therefore, I recommend consciously setting this goal.

Use breathing exercises to calm yourself down

When anxiety dominates us, the easiest way to calm ourselves down is by breathing. Focusing on breathing and doing a few breathing exercises tells the brain that the situation is not as dangerous as our brain has interpreted it to be. There are all kinds of breathing exercises that we can do – more or less complex – but even if we do nothing else but inhale deeply and exhale for a longer time, this already helps us a lot in calming down.

Do physical exercises

Sports are scientifically proven to help with anxiety and stress. Any kind of sport is useful. Even a simple walk outside, in fresh air, can be helpful. Stress or anxiety may not disappear suddenly, but at least we will be a little calmer, especially if we exercise daily.

Find a way to get a good night’s rest

If we are very stressed and anxious, our sleep is not as it should be either. It is very important to find a way to disconnect and rest effectively. In this sense, doing some physical exercices can also help – it tires the body -, but there are also other methods by which we can optimize sleep. It is important, therefore, not to disregard this aspect.

Optimize your diet

Finally, one last tip is related to diet. This aspect is also very important. I have many clients who consume too much coffee, energy drinks, alcohol and so on. These substances influence their emotional balance. As much as possible, it is good to avoid these substances. Instead of these we should consume foods that are as natural and as diverse as possible. A good intake of vitamins and minerals is necessary not only for the physical body but also for our emotional balance.

I recommend that you try at least a few of these strategies to reduce your anxiety, even if you may not find them interesting or helpful at first. You will see that things get better over time, especially if you also do psychotherapy.

Good luck! 🙂

Joseph Szenasi
Psychologist & psychotherapist