Occasional feelings of anxiety are a normal part of life, but those with anxiety disorders might experience frequent and excessive anxiety, terror, fear, and pain in daily situations. A few common symptoms include nervousness, helplessness, hyperventilation, sweating, and trembling. Since the feelings might interfere with daily activities, one should consult a healthcare expert about remedies and ways to manage the condition. Here are 11 ways that one could consider to help cope with anxiety.

Indulge in deep breathing
A healthcare expert might recommend measured breathing practices to help one manage immediate feelings of anxiety. One could try breathing in and out for four counts each for 5 minutes. By evening out-breath, one might be able to slow down their heart rate, which usually helps calm the body and mind. The 4-7-8 technique is another popular breathing pattern to manage anxiety.

Stay physically active
Self-help is one of the best ways to manage feelings of anxiousness. And s taying physically active is one of the best ways to do it. One should develop a routine to ensure they are physically active most days of the week. Exercise is an effective stress reducer and could improve one’s mood and help stay healthy. One should start slow and gradually increase the amount and intensity of the activities.

Eat healthy meals
Apart from lifestyle improvements like regular exercise, experts indicate that anxiety might also be influenced by the foods one eats. For instance, salmon contains nutrients that promote brain health, such as vitamin D, omega 3-fatty eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The nutrients may help regulate neurotransmitters dopamine and serotonin, which could have calming and relaxing properties. Other foods one could eat include turmeric, dark chocolate, yogurt, green tea, and almonds.

Explore aromatherapy
One could also try and remedy anxiety through aromatherapy. Research indicates that aromatherapy has helped reduce feelings of anxiety in some settings. One could try this method in various forms, such as essential oils, incense, or candles. Natural scents such as chamomile, lavender, and sandalwood are some of the most soothing fragrances preferred in aromatherapy.

Join a support group
Another way of coping with anxiety is to learn more about the condition. One might find several support groups in their area with people affected by the same condition and who have similar symptoms. As part of a support group, an individual could always open up about how they feel. Moreover, several online resources could help one learn more about their condition and how to manage it to improve their outlook towards life.

Practice meditation
Many people who suffer from feelings of anxiousness participate in daily or routine meditation. The practice is known to help train the brain to manage anxious thoughts whenever they arise. If one finds it tedious to sit still and concentrate, one could speak to an expert about trying other relaxation techniques, such as yoga or walking meditation. One may also find guided meditation apps to help get them started.

Maintain a journal
Journaling might also be a helpful step towards managing anxiety. It can help create a habit of writing down one’s thoughts and emotions daily in a journal. One example of journaling includes the 333 rule, which requires one to write down three things they can see, three sounds they can hear, and interact with three things they can touch. This process of writing down thoughts is often calming for many individuals. Journaling may also have long-term benefits. Research suggests that regular emotion-led journaling may help reduce anxiety and feelings of distress.

Question thought patterns and be mindful
People who suffer from anxiety often find themselves thinking of unhelpful thoughts that take root in their minds and distort the severity of the situation. In such situations, experts recommend challenging their fears, asking if the thoughts are true, and determining where they regain control. Furthermore, one needs to be mindful, which includes thinking only about the present and avoiding stressing about what could happen.

Identify and manage triggers
Some common triggers of anxiety include stress that develops at work or home, chronic pain, caffeine, and side effects of prescriptions. Each individual may have different triggers, and identifying them is a crucial step in coping with and managing anxiety attacks.

Make time to unwind
One of the top ways recommended by experts to help one cope with anxiety is to make time to unwind. This could include indulging in one’s favorite hobbies, such as reading books, listening to music, or watching an entertaining movie or television series. Doing something an individual enjoys could help reduce stress, which could benefit someone who is always anxious. Other hobbies to help relieve anxiety include gardening, drawing, and painting.

Look for anxiety treatment options in the area
One can look for available establishments for treatments nearby and seek immediate assistance whenever they experience any symptoms of anxiety. The expert might recommend various treatment options if they believe the individual’s case may benefit from them. They may recommend therapies like cognitive behavioral therapy (CBT), which may help people learn different ways of thinking about and reacting to anxiety-causing situations. Cognitive behavioral therapy might also prove helpful for people with hypochondria (illness anxiety disorder), which is when one feels anxious about their health and develops the impression that they have a serious disease. One should ensure they discuss any concerns about treatments or prescriptions with the expert during an appointment.