How to Handle Your Anxiety in a Healthy Way

Updated on December 21, 2021

Stress is a natural part of life but when we do not work through it it can turn into anxiety. Anxiety can be very dangerous to your overall wellness. It can keep you from sleeping and make your immune system less effective. 

Finding Healthy Ways to Deal With Your Anxiety

Since anxiety can negatively affect your health, it is really important to have a plan of dealing with it healthily. It is only natural for you to worry at times, but you can not get caught in that mindset.

  • Talk About Your Anxiety

Talk about whatever is causing you to worry or feel panicked. Do not shut down. That is the worse thing you can do for your health. Have someone you know that you can reach out to that you trust.

  • Journal

There will be moments of anxiety when you may not be able to get ahold of someone. In those cases keep a journal. Take time and write out what is going on in your head. You will find that a lot of times seeing it wrote down will help to relieve some of the worries. 

  • Meditation

Meditation is not as challenging as it sounds. It is honestly just taking time to reset and clear your mind. Take some time daily and set steal and focus on your breath. Think of nothing else. Close your eyes and notice all the sounds in the room and enjoy the still and quiet.

  • Divert Thoughts To More Productive Activities 

Sometimes, anxiety attacks when you’re alone and not doing anything, which gives ample room and time for negative thoughts to enter your mind. The result of isolation is anxiety. Hence, you should keep yourself busy by playing games, watching TV, reading, exercising, crocheting, painting, or gardening. Perform different activities to challenge yourself and avoid negative thoughts that lead to anxiety.

Healthy Ways to Deal With Panic Attacks

When an individual suffers from chronic anxiety they will at times have panic attacks. These attacks are very scary and at times can cause the person to completely disassociate with reality. There are a few techniques you can try when you feel a panic attack may be starting

  • Distract Your Body

You can sometimes stop a panic attack by distracting your body. Grabbing a piece of ice and holding it can be a good way to achieve this. You can also put your hands under a faucet with warm water running.

  • Weighted Blankets

A weighted blanket is a great investment for anyone who suffers from anxiety. Laying under the blanket can be very calming.

  • 5-4-3-2-1

If you feel a panic attack arising look around the room and name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can touch, and 1 thing you can taste. 

Aside from these mind-conditioning activities, there are other helpful techniques when managing panic attacks to keep you in control of what’s happening to you and your surroundings. If you frequently experience panic attacks, it’s best to always have someone stay with you for safety and help you if another attack occurs. 

Professional Help

Mental health professionals, such as psychologists and psychiatrists, can provide various services to help with anxiety management. Examples include individual counseling, group therapy, and cognitive behavioral therapy (CBT). 

The CBT therapist will gradually subject you to exposure therapy with CBT or expose you to your anxiety-triggering factors. Other examples of CBT include cognitive restructuring, guided discovery, role-playing, and thought recording or journaling. CBT aims to see the logic behind the things or situations that trigger your anxiety. Once you understand them, you’ll react appropriately and worry less because of perception change.

Seeking professional help is intimidating, but it is necessary to get well. If going to talk to someone in person seems like too much for you to manage, you are in luck. Several companies offer virtual counseling for anxiety. 

These services will allow you to have 24/7 access to a professional. Many will not even require you to use a video chat. Some of these services can even offer medication to help you deal with your anxiety. 

Professional help has never been easier to access and most of these services are priced lower than in-person therapy. You can get help from the safety and comfort of your home!.

Time to Deal With Your Anxiety

Now that you know healthy ways to deal with your anxiety and a few ways to cope with panic attacks you may feel that you are ready to face the world. However, if you do not talk to a professional and deal with the problem causing your anxiety this will only be a band-aid.

Talking with a therapist may cause you some anxiety. This may feel counterproductive but it isn’t. Talking to a professional can help you get to the root of the problem and relieve the anxiety that may be crippling your life. Take the time to reach out for help. You will not regret it!

The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.