If you have a lot of anxiety, you might have considered going on medication to simply get some relief from your worried thoughts and harried actions. However, you might also be afraid to go on medication because it might make you sleepy and dull your thoughts. If you are not ready to make the plunge and take anxiety medication, here are some tips for controlling and managing your anxiety without drugs.
1. Focus On Your Breath
It's easy to tell when you are feeling out of control. You mood might change from happy to panicked, your breathing might become more shallow, your movements might seem more jerky, and your thoughts might be racing at a mile a minute. The second you sense these changes to your body and mind, start focusing on your breath. Breath in for a certain number of counts that you set beforehand and then breath out for a certain number of counts. By focusing on breathing and counting how long each breath is, you will be able to detach from the situation that is causing you anxiety and gain some clarity about the situation. You will be able to make better decisions once you calm yourself down by focusing on your breath.
2. Stay in the Moment
Next, you are going to want to try to stay in the moment at all times. If you have a stressful meeting planned for later today, chances are good that you are worrying about it. You can't do much to deal with the meeting at this point. Instead, you are going to want to focus on the moment, which is almost certainly less stressful than your meeting is going to be. You don't have to worry about something that is happening in three hours. Focus on the point in your day when you don't experience nearly as much anxiety and free yourself from worrying about the future.
3. Block Out Thoughts
Finally, choose a repetitive song or phrase to repeat to yourself to block out ruminations and other thoughts that cause you emotional pain. Doing this allows you to get a break from the ruminations and hopefully break the cycle of thoughts. Options for repetitive statements include song lyrics, poems, mantras, prayers, or passages from a book that you have memorized.
For more information, talk to a mental health counselor that specializes in helping people with anxiety cope with their fears and worries.
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