anxiety3 Self-Help Strategies To Manage Anxiety

Anxiety is the feeling of uneasiness, but being more than being stressed or worried. It is common for you to be anxious, but it develops into anxiety when the feeling doesn’t go away, is ongoing and happens without any particular cause or reason. When it becomes severe, it causes you to be unable to cope with their daily life as the feelings aren’t easily controlled.  If anxiety goes for an extended period of time, it leads to a condition called generalized anxiety disorder (GAD) which causes you to be anxious about a wider range of issues rather than one particular event. It makes one unable to remember when they felt relaxed as they feel anxious most days.

Anxiety can be managed in several ways, and one of the ways is through self-help strategies.  Self-help strategies are strategies that you can use to manage anxiety. These self-help strategies include:

  1. Learn about anxiety

This is the very first step as it helps you to understand what is happening to them when they experience anxiety episodes, and they will know how to manage it. Your need to know that everyone does experience anxiety at some point such and it is essential to help you prepare for the real danger or perform their best.  It is a healthy response that triggers the fight-flight-freeze response so that the body can get ready to defend itself.  When you have anxiety, the body will react when there is no real danger. When you learn more about anxiety, you will become less fearful of the symptoms which in turn have a positive effect on the stress levels.

  1. Learn ways to manage anxiety

There are various ways that you can use to self-manage anxiety, and the two most important ones are muscle relaxation and calm breathing.

Muscle relaxation involves learning to relax your body by relaxing various muscles to lower anxiety levels and overall tension. Doing exercises is one way of muscle relaxation, and it is essential for reducing anxiety, maintaining mental fitness,  improves your mood, boost their energy and concentration.  Exercises such as running, hiking the woods will help you relax and control anxiety.

Calm breathing allows you to calm down quickly after an anxiety attack and makes you recover from lightheadedness and dizziness which occur when you are anxious. Deep breathing is a technique where you breathe through the nose, takes a pause, and breathes out through the mouth while ensuring the air fills the lungs and abdomen.  Yoga is also another way to involve deep breathing and manage anxiety.

  1. Challenge your thoughts

When you are anxious, you see everything negative, unrealistic, dangerous and life threatening. You need to replace these thoughts with realistic and balanced thinking and learn to see things in a clear and fair way.  You can start by monitoring your thoughts by writing them down so that it helps you figure out what is making you anxious and also write down the evidence for and against your anxious thoughts.


Dr. Jason B. Jones – Elizabeth City, NC Chiropractor