Medication and psychotherapy are first line treatments for anxiety, but there are some things you can do on your own to ease the worry.
More than 40 million Americans live with an anxiety disorder. If you have anxiety, the intense fear and worry can be crippling – even if you’re in a safe situation.
Mchugh says there are some ways to help calm yourself during an episode of anxiety. First: try distraction. It could be as simple as scrolling through your phone or reading a book when you feel anxious. Also – practice positive self-talk. Repeating phrases like “I’m okay” or “I’m doing what I can” can help redirect your worry. Another approach is the 5-4-3-2-1 method of grounding. You locate and say five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste. Focusing on your senses brings you back to the present moment.
Relaxation exercises like mindful meditation or yoga also calm anxiety. Another suggestion: try a cold or hot shower. A cold shower can jolt your system and distract your thoughts and a hot shower will loosen tense muscles.
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