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Tips to Deal With Anxiety: By Christine Smith (McFarlane)

Tips to Deal With Anxiety: By Christine Smith McFarlane

Anxiety. I am sure we have felt it in one way or another. You feel your heart flutter,
your breathing quickens, your head is pounding and you want to scream, or feel like crying. I've been dealing with anxiety for years and years. I deal with depression and general anxiety and panic disorder.


Even though I have been through years of therapy to learn how to deal with this, my reaction to anxiety and panic never fails- My mind races, I think I am going to have a heart attack or pass out (my worst fear by the way) and then I start crying. I feel very vulnerable and question myself, why is this happening to me?

Once I go through my anxiety or panic attack, and calm down I sometimes find myself reprimanding myself for getting myself into such a fuss, but then realize I have to be gentle with myself, and remind myself to say, "I got through this" The plus is that I have learned to not flee a situation when I go through these types of attacks, and I want to tell you here, that fleeing a situation like this just makes it worse because it builds on the fear that you are feeling in the place that you are feeling the panic in. It is best to leave the situation briefly, collect yourself, and then go back.

I used to feel ashamed to admit to experiencing anxiety and panic it but I don't now because I know it is something that everyone goes through at one point in time in their lives. Having anxiety or depression is not something to be ashamed of. In fact its the shame that you attach to it, that can
make it worse. Here are some tips to deal with anxiety that I compiled from a website
called https://www.adaa.org/tips-manage-anxiety-and-stress

When you're feeling anxious or stressed, these strategies will definitely help you cope. You might question them at first, but if you keep practicing one that particularly works for you, keep at it, and remind yourself to go to it when you experience anxiety or panic yourself:

• Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
• Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
• Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
• Get enough sleep. When stressed, your body needs additional sleep and rest.
• Exercise daily to help you feel good and maintain your health.
• Take deep breaths. Inhale and exhale slowly.
• Count to 10 slowly. Repeat, and count to 20 if necessary.
• Do your best. Instead of aiming for perfection, which isn't possible, be proud of however close you get.
• Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
• Welcome humor. A good laugh goes a long way.
• Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
• Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
• Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
• Get help online. Lantern offers online programs guided by professional coaches to help you turn healthy anxiety management into a habit.

I hope this is helpful. It is helpful for me to look at these lists every once in awhile, especially when I am stressing out about school, writing papers, or about something in my personal life. #EraseMentalHealthStigma

Christine